Cheers to a New Year and a New You!

New Year's Eve brings about reflection, resolutions, and goals. How was your 2009? Did you accomplish everything you wanted to? What are your plans for 2010? The wonderful thing about life is that it keeps presenting us with one opportunity after another to do better. Every day is a new day; every year is a new year. Wipe your health report card clear, and start fresh!

What is your take on life? Attitude is everything. Stay positive and focused on creating a healthier lifestyle. This year create realistic goals for yourself. By making your resolutions broad, you won't let yourself down if you fail to meet them. Think in terms of what you need to include in your diet or exercise routine instead of what you need to avoid.

If you think it, ink it! Try writing down your resolutions this year. If possible try keeping them on sticky notes; post them around the house to remind you of your goals often...on the refrigerator, on your bathroom mirror, in your car, or on your nightstand.

Remember, making a lifestyle change is hard, but the more a healthy lifestyle is practiced, the more normal it will begin to feel. Begin to visualize your new healthy eating and exercise lifestyle. See yourself as a person who prefers to eat healthy and loves to exercise. If you believe in yourself, you can do anything!

Here are some resolutions for a healthy New Year in 2010:
-Resolve to get more exercise
-Resolve to manage your stress
-Resolve to make healthier choices when eating out
-Resolve to keep healthy foods in your kitchen and pantry
-Resolve to control your portions
-Resolve to have healthy expectations for yourself

Have a Healthy Merry Christmas!

I love this time of year, especially having so many holiday traditions to keep up with. Plus, we all get to enjoy a white Christmas! Take advantage of this winter holiday by trying some winter sports...sleigh riding, ice skating, snow tubing, skiing, or snowboarding. Remember though, play it safe on the ice or snow!

Speaking of holiday traditions...most traditions involve special foods. These foods tend to be high in calories, saturated fat, and sugar. Challenge yourself this Christmas to make healthier meal choices and make time for exercise. Go for a winter wonderland walk after dinner or try exercising to your favorite holiday music. Don't forget about fruits and vegetables this Christmas. Add some berries to your favorite salad or dessert. Toss some spinach, broccoli, or green beans into your favorite side dish. By setting one simple, realistic goal each week, you can reach your long-term nutrition and exercise goals for the year!

If you are motivated to start new eating habits during Christmas, try keeping food records. By writing down what you are eating, how much you are eating, when you are eating, and where you are eating, you will become more nutritionally conscious. You may also want to consider weighing yourself once a week (make sure you are consistent with the same scale, day, and time each week). Lastly, try to avoid putting comfortable clothes on during this time of year...the elastic waistband is allowing you to gain weight!

Aside from the holiday food traditions this time of year, remember the true reason behind the season: "I will honor Christmas in my heart, and try to keep it all the year." ~Charles Dickens

Wishing you a happy, healthy Merry Christmas!

With Love, Faith, Hope, Peace, and Joy,
Shore Dietitian

Quote of the Week:

Registered Dietitian or Nutritionist?

What is the difference between a registered dietitian and a nutritionist? Most people do not know the difference. Well, anyone can call themselves a nutritionist. But, not everyone can call themselves a registered dietitian.

A registered dietitian is the nutrition expert in the field of food and nutrition. Registered dietitians provides nutrition education or counseling based on evidence-based information. They have successfully earned a minimum of a bachelor's degree with course work approved by the American Dietetic Association’s Commission on Accreditation for Dietetics Education, completed an accredited, supervised dietetic internship, and passed the national dietetic registration examination administered by the Commission on Dietetic Registration. Registered dietitians must also complete continuing professional educational requirements to maintain registration.

If registered dietitians are the nutrition experts, what exactly is a nutritionist? Unfortunately, in the state of New Jersey, there is no legal definition for the term nutritionist, so anyone can call themselves by that title regardless of their education and training. Nutritionists may have varying levels of education.

Registered dietitians may refer to themselves as “nutritionists”, but nutritionists may not call themselves dietitians. Remember, nutrition is a science, not an opinion or point of view. A registered dietitian is the most credible source of nutrition information. If you seek nutrition advice, knowledge, and counseling, the credential to look for is the RD.

References:
http://www.eatright.org

Water: Essential For Your Body In All Seasons

For me, it is easier to remember to drink more water in the summer. But, what about in the winter? Past studies have shown that colder weather increases the risk of dehydration. When you don't feel thirsty, you don't drink enough water. We lose a great deal of water from our bodies in the winter due to respiratory fluid loss through breathing. Our bodies also are working harder under the weight of extra clothing, and sweat evaporates quickly in cold, dry air.

Water is an essential component for all processes the body completes each day. The body needs water to function. Dehydration can cause physical symptoms such as tiredness, lethargy, aches and pains, and an inability to function properly. It is important to balance the amount of water going in to the body with the amount of water being lost by the body. How much water should you drink? Aim to drink half of your body weight in ounces each day as part of a healthy diet.

Just as you would service your car and get it ready to face winter driving conditions, so too should you take care of your body during winter. Overall, it boils down to this...drink plenty of water daily (in every season), especially when exercising or working outdoors.

Make Time for Exercise

We all know exercise is good for us. The American College of Sports Medicine and the American Heart Association recommend moderately intense cardiovascular activity 30 minutes a day, five days a week. Regular physical activity helps decrease disease risk, maintain weight, change body composition, and increase metabolism.

When is the best time to exercise? Well, anytime! However, life, work, and family commitments can get in the way of our regular exercise routine. The solution lies in time management. If you manage your time better, you can easily make time for exercise. See below for some tips on how to create exercise time this holiday season:

• Skip the elevator/escalator and take the stairs. If you are shopping for the holidays, take extra laps around the mall.
• Park your car farther away when running errands or going to work.
• Go for a morning or night walk with your family.
• Try doing short bouts of exercise throughout the day...10 minutes in the am, 10 minutes around lunch time, and 10 minutes in the pm.
• Try fitting in some jumping jacks, squats, arm circles, or push-ups when you first wake up.
• Do you have a dog? Instead of letting your dog out in the backyard, take them for a daily walk.
• Cut down on your TV and computer time. Skip one TV show or avoid going online at night. Less TV and computer time create more exercise time!
• Tune your TV to a fitness channel and begin your free workout. Find your favorite yoga, pilates, or cardio workout.
• Bring your sneakers to work and walk with co-workers during your lunch break.
• Turn on the radio and start dancing. Instead of watching 'Dancing with the Stars', dance with your family and friends!
• Skip the leaf blower and start using the rake. Yard work and gardening count!
• Plan something involving a physical activity every weekend: hiking, biking, walking, flag football, golf, skiing, snowboarding, ice skating, etc.
• Do you have a stationary bike or treadmill at home? Watch your favorite TV show while working out.

Regular exercise is important. Always check with your doctor first before you start to exercise.

Thanksgiving Dinner Can Be Nutritious!

Thanksgiving marks the beginning of a holiday season where eating is central to the festivities. Yes, Thanksgiving dinner is all about family, friends, and feasting, but it doesn't have to 'weigh' you down. Instead of focusing on what foods you need to avoid this Thanksgiving, focus on what you need to eat. There is actually nutritious food hidden within our traditional Thanksgiving dinner. Remember though, you still have to watch portions and avoid adding extra butter, brown sugar, ice cream, and marshmallows!

Sweet Potatoes: This common Thanksgiving side dish provides beta-carotene, potassium, dietary fiber, and vitamin C. Try to enjoy this vegetable year round. Check out this link for 10 ways to enjoy sweet potatoes: http://www.fruitsandveggiesmorematters.org/?page_id=2721

Pumpkins: This favorite holiday fruit is often used for a dessert pie. The bright orange color of pumpkin is a giveaway that it's loaded with an important antioxidant, beta-carotene. Pumpkins are fat free, cholesterol free, and sodium free. They are also a good source of vitamin C, and an excellent source of vitamin A. Check out this link for a pumpkin smoothie recipe for Thanksgiving morning: http://www.eatbetteramerica.com/recipes/special-occasions/thanksgiving/pumpkin-smoothies-cooking-for-2.aspx

Green Beans: These colorful, crunchy bright green vegetables, often referred to as string beans, bring dietary fiber to the Thanksgiving table. Green beans are low in calories and packed with vitamin C, vitamin K, beta-carotene, potassium, folate, and iron. Choose fresh, well colored beans that snap easily when bent. Try this healthier version of a green bean casserole: http://www.eatingwell.com/recipes/green_bean_casserole.html

Cranberries: This antioxidant-rich fruit is packed with vitamin C and dietary fiber. Cranberries are actually cousins to blueberries. Research has shown that they may help reduce the risk of urinary tract infections. Check out this enticing and healthified version of basic cranberry sauce: http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1673016

Apples: This crisp fruit provides a great amount of dietary fiber. One large apple provides about 5 grams of dietary fiber. Aim to consume about 25-35 grams of dietary fiber per day to help lower your risk for cancer, diabetes, and heart disease. Check out this tasty apple dessert recipe: http://www.mayoclinic.com/health/healthy-recipes/NU00299

Skinless Turkey Breast: This traditional Thanksgiving meat provides very little fat, selenium, and B vitamins. A 3-ounce serving of skinless white meat contains 25 grams of protein, barely 3 grams of fat, and less than 1 gram of saturated fat. Dark meat has more saturated fat than white meat, and eating the skin adds a hefty wallop of these bad fats. Check out this link for a tender and healthy turkey dish: http://www.eatbetteramerica.com/recipes/special-occasions/thanksgiving/thyme-roasted-turkey-breast.aspx

Pecans: Pecans are nutrient dense--they contain dietary fiber, vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, and zinc. Pecans are actually the only native American tree nut. Try this recipe for a yummy side dish with pecans: http://www.eatbetteramerica.com/recipes/special-occasions/thanksgiving/quinoa-with-apricots-and-pecans.aspx

Chestnuts: These beloved holiday nuts have a high water content and very little oil, thus making them virtually fat free. Nutritionally, they are similar to brown rice and have been described as a grain that grows on a tree. Chestnuts are the only nuts containing vitamin C. Try roasting some chestnuts after your Thanksgiving dinner.

Always remember to keep your "attitude of gratitude"! Have a happy and healthy Thanksgiving!!

"Thanksgiving, after all, is a word of action". ~W.J. Cameron

"Gratitude consists of being more aware of what you have, than what you don’t." –Unknown

"God gave you a gift of 86,400 seconds today. Have you used one to say "thank you?" ~William A. Ward

How to Avoid Holiday Weight Gain

Take the time to take care of yourself this upcoming holiday season. All foods fit, but you must eat in moderation...especially during this time of holiday food temptation. Allow yourself to enjoy your favorite foods, but try focusing on your relationships with your family and friends. Remember, conversation is calorie-free!

Losing weight during the holiday season may be difficult; instead, focus on weight maintenance and increasing physical activity. See below for healthy holiday eating strategies so you can freely greet the New Year without the thought of a drastic diet. Fill this holiday season with great memories, not extra calories.

-Eat small, frequent meals to help you stay in a nourished state. Never go out to a holiday party starving...this will lead to larger portions and poor food choices.

-Plan to have healthy foods on hand-at home and at the office. If you want to eat healthier, create a healthy eating environment. Keep extra fruits and vegetables on hand to help you control your hunger by providing you with dietary fiber.

-Don't sabotage yourself. Keep trigger foods (cookies, cakes, pies, candy, etc.) out of your house and office. Give away high calorie treats and modify your favorite recipes by decreasing the fat or sugar content.

-Keep portions small. Often a taste is all you will need to satisfy a craving or your curiosity. Also, leave some food on your plate.

-Avoid sitting by the food at a holiday party to help limit temptation.

-Watch liquid calories...especially alcohol. Alcohol is high in calories and may increase your appetite.

-Leave the dieter's mentality at home. Remember, diets don't work. You go 'on' and 'off' a diet; instead, create a healthy eating lifestyle.

-Keep exercising! Exercise during the holiday season can help with weight maintenance and stress management. Try to plan holiday celebrations around activities such as ice skating, skiing, sledding, or walking around the neighborhood to view holiday lighting displays.