Health News Tips

December 29, 2011

 New Year's Resolutions

No matter what your new year's resolutions are, remember to make them realistic. It takes a lifetime to develop habits and these habits do not change overnight. Here are some healthy habits that you may want to adopt over the year. Try one each month.

1. Eat Breakfast Every Day: Your mother was right when she told you that breakfast is the most important meal of the day. Studies show that breakfast eaters lose more weight than those who skip this meal. Eating breakfast gets your metabolism going, allowing your body to burn more calories during the day. Not hungry in the morning? Make sure that you don't snack in the evening or if you do need a snack, make it a light one. If you skip breakfast and perhaps lunch and then eat a large supper and snack continuously all evening, you likely won't be hungry in the morning. Try to have at least one serving from 3 of the food groups at breakfast. No time to eat breakfast? Set the table the night before, have a plan of what you are having or grab a breakfast to go.

Here are some ideas for a quick, healthy breakfast. Wrap a banana in a whole grain tortilla spread with your favorite nut butter. Enjoy a bowl of whole grain cereal topped with fruit and low fat milk. Or make your own Egg McMuffin by toasting a whole grain english muffin, quickly poaching an egg and top with a slice of fresh tomato and a sprinkle of low fat cheese. If you enjoy a steaming bowl of hot cereal, get it cooking when you first get up and by the time you are dressed and ready, you will be sitting down to a hot breakfast. Top with chopped walnuts and cinnamon along with your favorite fruit, pour a glass of low fat milk and you have a complete breakfast that will stay with you all morning.

2. Pack a Lunch For Work: Eating out at lunch often provides unwanted calories and gets quite expensive over time. Try making your lunch the night before. Portion up leftovers and microwave at work for a hot lunch. Wash up and package raw veggies to munch on. Having a "lunch" shelf in the fridge helps to keep things organized and in the morning, all you have to do is grab and go. Plan ahead and you will have the necessary foods to make a healthy lunch. Switch things up for variety so that you won't get bored with the same old thing.

Try sandwiches on whole grain buns, bread, tortillas or pitas. Fill with lean meats, low fat cheese and load up on veggies. Buy a variety of fresh or canned fruits (packed in juice), raw veggies such as snow peas, baby carrots, cucumbers, grape tomatoes, plain cookies, low sodium broth-based soups, and whole grain crackers.

3. Plan a Menu: Planning out what you will be having for your meals, saves time in the kitchen, prevents unnecessary trips to the grocery store and helps you to prepare healthy meals. Although time consuming, menu planning will save you time in the long run and you will thank yourself for doing it. No time to plan menus? Let us help you. Just print off our weekly menus, recipes and grocery list each week, shop once and be organized for the whole week. Check us out at http://www.mymealplan.ca/mealplan_tips.php or click on "Read More" at the bottom to be redirected to our site.

4. Is Your House Cluttered: Although this isn't directly related to eating healthy, it is difficult to work in the kitchen when you can't find anything. If the job seems overwhelming, take 15-20 minutes each day to tackle a certain task. It will eventually get done and you will be on your road to a more organized household. See our website for tips on how to organize your kitchen.




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