It’s time for another Austin Sports Medicine 101 class!
Last blog we started our discussion on making sustainable changes for a new you in the New Year. Today we’re wrapping up the segment with another set of five simple ways to a healthier 2016.
“It’s all about small but substantial adjustments,” said Dr. Pyron, owner of Medicine in Motion. “Many people make big goals like to lose 50lbs or drop three dress sizes, but those big picture resolutions can be overwhelming and discouraging when significant improvement isn’t immediately noticed. Instead, incorporate smaller changes that will affect your overall health and wellness goals. Altering one’s diet is one of the absolute best ways to get on track to that new you in the New Year.”
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 last five:
6. Opt for flavor over calories. It’s easy to go to the old standby of adding butter and cream to meals to add flavor, but try a healthier approach. Purchase fresh herbs from the grocery store or farmer’s market (or start your own herb garden for an added bonus of exercise). Adding fresh herbs to the next meal will boost the flavor with virtually no additional calories.
7. Drink lots of water. Sodas and sports drinks are loaded with sugar, calories and artificial ingredients, all of which can affect your body and lead to weight gain. Instead, drink 8 ounces of water 8 times a day. Every system in the body needs water to function properly. It can also help you feel full and more satisfied. If water seems too boring, add lemon, lime or cucumber slices for a refreshing twist.
8. Kill the coffee calories. Caffeine in moderation actually has several benefits, but loading it up with fat (creamers) and sugars (artificial sweeteners) does more harm than good by adding hundreds of calorie and artificial ingredients. Use flavored coffee beans and go for almond or rice milk.
9. Pause during meals. When eating a meal, the body needs time to let the brain know that it’s full – about 20 minutes, to be exact. So slow down when at the table. Put the fork down. Drink water. Converse. Read the news. Not only does that allow a person to eat less, it’s also better for digestion.
10. Plan ahead when eating out. Check out restaurant menus online and decide in advance (before hunger sets in) on the healthiest option. Have the server split the meal in half, if necessary, and carry the remaining portion home in a to-go box.