December "Tips"

Weight Loss Tip:

New YEAR Resolutions

The New Year is just around the corner and it is time to make those New Year Resolutions!

Make sure your resolutions are realistic. You don't want to make a resolution that is history after the first week of the New Year!

If your resolution is going to be to lose weight, make gradual changes to lose weight for a lifetime. Set realistic steps that over time become habits. Focus on healthful eating not "dieting". The word diet implies short term, whereas healthful eating means forever. Set goals for better health, lose weight to help your blood pressure, your heart, your knees - shoot for a healthier you - the trimmer you will come.

When it comes to eating, choose more foods from the bottom of the pyramid and fewer from the top. Balance high and low cal choices to enjoy favorites and still eat healthier.

And finally - start thinking about your resolutions NOW so you will be ready and motivated!  Start the New Year out fresh and ready to resolve to change behaviors - for a healthier you.

Nutrition Tip: 

Holiday Treats

Cakes, cookies, breads and pastries are a part of the holiday tradition. With a few changes you can enjoy the treats and still treat your health right.

Baked goods can be a part of a healthier holiday routine  when you take some steps to reduce the fat. Fat is important to the texture, flavor and moisture of baked goods, but pureed fruits and nonfat yogurt can duplicate these characteristics with less fat. Adding pureed fruits or nonfat yogurt also increases the nutrition of your treats - a great holiday present for all!  

Other stand-ins include using equal portions of half-and-half and evaporated skim milk in place of heavy cream; use 1% or skim milk in place of whole milk; use equal amounts of applesauce for oil in baking; use low-fat or non-fat sour cream and cream cheese; use 2 egg whites in place of 1 whole egg. 

Make recipe changes gradually, substitute one half as much pureed fruit or yogurt for fat. If the taste and texture are good, try substituting a little more the next time. 

And above all - take into account portions when you start sampling holiday treats - reducing fat doesn't mean you can eat twice as much!!  Remember that low-fat and fat-free does NOT mean calorie free! Moderation is still the key!

Fitness Tip:

Sit Up Tall and Breathe (Nikki Pawlowski, B.S.)

Do you remember when your mom would snap at you "Sit  Up!"?  It really was for your own good. 

Did you know that poor posture could lead to neck, shoulder and back pain and increase your risk for injury while performing daily activities?  Did you ever think that by sitting up straight you could think more clearly and feel more alert?

Practicing proper posture leads to more efficient breathing by opening and creating space in the chest cavity.  When the chest is open and lifted, it allows you to use your full lung capacity (and a gain full body benefits!).  Try it.......... and then breathe in deep from the center of the belly and exhale down and out through the center of the belly.

This breathing technique is called "belly breathing" and is extremely beneficial on several levels:

* Breathing releases toxins

* Increases thought clarity

*Awakens every part of your body, down to each cell

*Produces alertness

*Can be used to calm an anxious mind and release tension in the body

*Breath links body, mind and spirit

All of this and you will be sparing yourself the pain from poor posture!