Resolve to get it!

By Marcia Kyle | Dec 08, 2008

Rockport — The New Year is the time of resolutions. For many, this New Year's resolutions to live more healthy lifestyles are reruns of resolutions from years gone by. What makes it so hard for us to stick with it?

Our state of mind is the key to getting it. Whatever the "it" may be.

Take my good friend who believed that the harder she exercised, the harder it was for her to lose weight. She got "it" the day she realized that she didn't really enjoy working up a sweat in a gym and couldn't stick with making exercise a regular part of her day. Her happiness -- and daily commitment -- came from long, less strenuous walks with her husband.

How about the tenth diet book my sister bought and the tenth time she lost and gained the same 10 pounds before she took her annual winter beach trip?

She got "it" the day she realized that she just needed to take the time to eat three times a day and move more each and every day and to not use a vacation as a reward. She got "it" twice when she discovered she deserves the reward of health right now.

Then there is my brother who smoked to relieve stress. He got "it" when he realized that having to hide the fact that he smoked created even more stress. He now lives in the present smoke free, stress free moment.

All of us are our own worst enemy when it comes to getting "it." Every time we put off eating right or not taking time for exercise or quitting smoking, we aren't living in the moment. Our resolutions become procrastinations.

I find most of my clients who come in for nutrition help already know what their problem behaviors are. They just need someone else to give them the green light to get "it." So stop procrastinating, give yourself the green light and jump into the moment.

Now take a short moment to read my annual Top Ten Health Tips for getting "it" --whatever your "it" may be.

1.Eat breakfast, lunch and dinner.

2.Drink a glass of water before each meal.

3.Eat five servings of fruits and vegetables a day. A good rule of thumb is to eat a fruit and vegetable with breakfast, lunch and dinner. Oops -- I guess that makes six -- that's even better.

4.Eat one measured ounce of whole grains at each meal if you need to lose weight and two or maybe three ounces if you need to maintain your weight. Just make sure they are whole grains.

5.Select lean meat, fish or chicken or meat substitute for the majority of your meals. This automatically lowers your saturated fat intake and keeps us from getting hungry between meals.

6.Include a cup of skim milk or fat-free yogurt at each meal. This not only lowers saturated fat intake but also prevents bone loss as well as helps regulate blood pressure.

7.Only snack between meals if you are still in grade school or a competitive athlete!

Since most of us aren't under 12 or an athlete, go back and try one through seven and you won't need to snack.

Now add:

8. Exercise 15 minutes every morning before showering and 15 minutes before supper. Work up to 60 minutes a day.

9. Stretch five minutes before getting into bed in place of bedtime snacking.

10. If you are smoking while you are reading this article…you didn't get "it."

Typical day

Drink one cup of water and hop on that treadmill for 15 minutes.

Eat breakfast

1 cup skim milk

One half to one cup cooked oatmeal

One orange*

One-fourth to one-half cup egg substitute omelet topped with 2 tablespoons salsa or green peppers and onions sautéed in 1 teaspoon olive oil

Lunch

Drink one cup water

2 slices whole wheat bread

2 ounces chicken breast

1 teaspoon mayonnaise

Lettuce and tomato and carrot sticks

1 cup yogurt topped with blueberries*

Walk for 15 to 30 minutes before dinner

Dinner

Drink one cup water

3 to 4 ounces Salmon or Haddock

One half to one cup brown rice

1 cup broccoli

Lettuce and tomato salad

1 tablespoon salad dressing made with oil

1 cup skim milk

1 cup melon*

* If you must snack between meals use fruit from meals as your snack.

Stretch for five minutes and give yourself a big hug!

Marcia Kyle is a registered/licensed dietitian and certified diabetes educator at the Diabetes and Nutrition Care Center of Pen Bay Healthcare and is Communications Coordinator for the Maine Dietetic Association.
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