Little Changes = Big Results... Eating Out

Continuing with last week's theme (little changes = big results), we're now discussing eating out. Although we continue to dispute the rumored time or money saved by eating out, let's face facts. Whether out of town, celebrating a special occasion, grabbing a bite between errands, or are just too tired to cook, people eat out. So, here are some tips to learn how in a healthier way.

- Ordering a hamburger instead of a cheeseburger saves about 8 grams of fat & 100 calories (plus over 400mg sodium). Or, substitute a healthier condiment when possible (mustard instead of mayo; english muffin instead of a biscuit; skim milk instead of whole in coffee; etc.)

- Size matters!
Although fries aren't the healthiest choices, ordering a smaller size can save around 5 grams of fat & 100 calories (per size).
Same thing with sweetened drinks (soda, tea, lemonade, punch, etc.)... You'd be surprised how quickly the calories (& grams of sugar) add up!

- Many chain restaurants have nutritional info available on their website &/or somewhere at the restaurant. Don't be afraid to look or ask for it. This info can really matter, especially if you eat out frequently!

- Don't forget to add some extra physical activity to your day to help balance out extra calories.

Relevant Links
- How Nutritionists Order Fast Food: http://www.prevention.com/healthyfastfood/index.html

- Restaurant Foods to Limit: http://health.yahoo.net/experts/eatthis/top-10-guilty-restaurant-pleasures

- Suggested Ethnic Meals: http://fitbie.msn.com/slideshow/7-healthy-take-out-meal-ideas/slide/1

Little changes = BIG results

At the Health Department, we encourage people to practice healthy lifestyle choices. This tends to lead to more stability & long-term benefits.

A healthy lifestyle can tolerate any food when partnered with moderation, portion control, & physical activity. In fact, making small changes can lead to big results.

For example:
- exchanging one sweetened beverage for water can save over 100 calories (per cup).
- using mustard instead of mayo on a sandwich saves both calories & fat.
- changing to a low-fat or skim milk also saves both calories & saturated fat.

What small things do you do?

What's in STORE for 2012?

Just like with fashion, politics, & the economy, people attempt to predict the food trends for the new year.

Technology, local or world events, weather, & economic factors often steer trends. For example, there was a movement towards:

- comfort foods in 2002 (after 9/11)

- & cooking at home in 2009 (in response to the recession).

In the past few years, eating organic &/or locally produced foods dominated the food media. Flexitarianism (being a part-time vegetarian) also recently gained prominence.

Curious about what's predicted for 2012? Check out Dave Zinczenko's (of "Eat This, Not That" fame) Best & Worst Food Trends of 2012 at http://health.yahoo.net/experts/eatthis/8-food-trends-2011-will-make-you-fat-or-keep-you-skinny-2012.

Or, for a chuckle (which is healthy & calorie-free), check out Eating Well's trend list at http://www.eatingwell.com/food_news_origins/people_perspectives/a_humorous_look_at_hot_food_trends_for_2012

Charge into the New Year

Many Americans use New Year's to start fresh in making healthier lifestyle choices. But, is the traditional vague (& often unrealistic) resolution format setting you up to fail?

Instead, try making a SMART resolution...

- S: Specific

- M: Measurable

- A: Attainable or Achievable

- R: Realistic

- T: Timeline

Read more about it at http://blog.foodnetwork.com/healthyeats/2011/12/28/one-small-change-make-a-s-m-a-r-t-resolution/.

Or, if you need some ideas, check out http://www.webmd.com/balance/features/make-2005-new-years-resolutions-reality (an oldie but a goodie).

Hope your New Year is off to a great start!

"Maintain, Don't Gain" Finishes Another Year

Need help making a resolution that will stick? Here's some advice from the final issue of the "Maintain, Don't Gain" Holiday Challenge.

Don't worry, though...

- Our blog will continue to offer healthy tidbits weekly to get you prepared for the 2012 Granville-Vance Weight Loss Challenge!

- For more in-depth coverage of health issues, sign up your church or religious group for the Health Department's monthly Health Message. If interested, e-mail heatherpr1@yahoo.com.

- Or, sign up for Eat Smart Move More's (ESMM) monthly newsletter at www.myeatsmartmovemore.com.

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Looking Ahead in 2012

As the new year kicks off, thoughts turn to resolutions and the ever growing list of what we want to improve...to do better...to change.

We vow that this year will be different than the last. All too often by June those resolutions are long forgotten. This year, set out to make achievable resolutions that you will stick with throughout the year.

Grab a pen and a piece of paper because if you're a resolution maker, these tips will help you start 2012 off on the right foot:

This year, make SMART goals - ones that are specific, measurable, achievable, realistic and have a timeline.

- Think of two to three things that you want to achieve. Rank them in order of importance. This gives you a chance to see what is most important to you.

- Read over your goals. Are they realistic? Are you ready to make the changes and sacrifices needed to achieve them? Are they really doable? Adjust them as needed until your goals are challenging but aren't unachievable.

- Write your goals out again - this time make them as specific as possible. Instead of "walk more" write down "walk ___ days per week for at least ___ minutes each time."

- Set a plan. Come up with concrete steps about how you will accomplish your goals.

- Finally, create a chart or poster with your goals and put it somewhere you will see often - on the bathroom mirror, over your desk or carry a small version in your wallet. Just make sure to look at it frequently to remind yourself of where you are going and also to see how far you've progressed!

(Missed ESMM's earlier articles??? Go to our "Maintain, Don't Gain" page on the left sidebar.)