It’s time for another Austin Sports Medicine 101 class!
It’s crunch time. New Year’s resolutions have been made, and, with January almost over, some resolution-makers’ resolve may be beginning to waiver. When immediate results aren’t seen or the resolutions turn out to be more time-consuming and troublesome than they seem to be worth, it’s easy to let them start to slide. What does it take to go the distance? How do those who meet their goals actually do it?
With small but significant nutritional changes in mind, Medicine in Motion has 10 suggestions to put those resolutions on the right track. Here are the first five:
1. Practice portion control. Whether cooking at home or eating out, make a conscious decision to limit the food on the plate to reasonable portions. Use smaller plates, if that helps trick the mind into the new routine. Eat until satisfied, not until full. Feel free to load up on as many vegetables as desired, though.
2. Minimize artificially sweetened foods. Check labels for ingredients. Skip foods that contain aspartame, saccharin and sucralose – they may be calorie-free, but research links them to major problems in some people like migraines, stomach sensitivity and weight gain. When craving something sweet, reach for fruit or use spices like cinnamon and nutmeg for a sweet-like flavoring.
3. Don’t eliminate all fats. All fats aren’t created equal. The body does need a certain level of good fats, such as monounsaturated fatty acids and polyunsaturated fatty acids. These good fats can be found in olive oil, olives, peanuts, pecans, almonds, avocados, sunflower oil, safflower oil and more.
4. Skip refined white bread. It’s not necessary to eliminate carbohydrates and bread altogether from the diet, but it’s a smart idea to do away with refined white bread since it’s basically empty calories. Instead, choose 100% whole wheat bread and practice portion control.
5. Get enough essential nutrients. While it’s important to make certain all vitamin and mineral daily requirements are met, pay special attention to three essential nutrients: Calcium (found in dairy foods and dark leafy greens), Choline (found in eggs), and Vitamin D (found in salmon, mushrooms, milk … and the sun).
Tune in next time for the second half of our list!