Tips to make healthy resolutions stick
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Kim Lyons, fitness trainer and star of NBC’s “The Biggest Loser,” applauds Americans’ desires to commit to fitness and smart, nutritious diets. “There’s no better time than the start of a new year to commit to an exercise plan or introduce healthier foods into your diet. Just a few small adjustments can help you stay on the road to a new self in 2008 and beyond,” she says.
Lyons offers the following tips and tricks to help Americans keep their healthy New Year’s resolutions.
Get moving: Feeling tired is not an excuse to sit on the sofa. Exercising actually gives you more energy because the body releases endorphins, “feel good” hormones, which result in a natural high. Try going for a 20 minute walk next time you are feeling sluggish.
Simple substitutions: Cut calories wherever you can. For example, swap whole or two percent milk for skim. Instead of ground beef, try extra lean ground turkey, which has less fat and fewer calories.
A family affair: Make healthy eating fun for the whole family by getting the kids involved in mealtime preparation. Let the kids pick the menu from a few good-for-you meal options. When dinnertime rolls around they will be proud of their choice and will be excited to eat nutritious dishes.
Protein power: Your body uses more calories digesting protein than it does breaking down carbohydrates and fat. To optimize your metabolism and keep you feeling full longer, include protein choices like lean turkey, almonds or dry beans in meals and snacks.
Stay positive: Replace negative self-talk with inspirational mantras. For example, replacing “I can’t do this” with “I’m getting better at this every day” will keep your mind motivated.
To remain on track, be realistic about your goals. It’s more likely that you will commit to a healthy lifestyle by making changes gradually, rather than all at once. Try one new recipe each week, incorporating vegetables, lean meats and whole grains. Add exercise to your routine in a frequency that works for your life. If you can only start with one or two days a week, do what you can and work to increase your frequency gradually. Slowly but surely, these diet and lifestyle changes will add up and you will be on your way to a new you.
Jennie-O Turkey Store and Lyons have partnered to create a free downloadable brochure that features delicious, healthy recipes and practical tips to turn fitness and nutrition New Year’s resolutions into a year-round healthy lifestyle. To download the brochure, visit www.jennieo.com.
Caribbean Taco Salad
Serves: 4
Shells:
4 10-inch whole wheat ‘our tortillas
Olive oil cooking spray
Salad:
1 20-ounce package Jennie-O-Turkey Store Extra Lean Ground Turkey
1 1.25-ounce package reduced-sodium taco seasoning mix
2 tablespoons water
1 mango, peeled, pitted and chopped (about 1 cup)
3/4 cup chopped red bell pepper
3 tablespoons ‘nely chopped green onion
3 tablespoons ‘nely chopped fresh cilantro
1 teaspoon grated lime peel
2 cups ‘rmly packed spinach leaves
Preheat oven to 425??F. Invert four, 10-ounce custard cups onto 15- by 10- by 1-inch baking pan. Spray outside of cups and one side of each tortilla with cooking spray. Place tortillas, oiled side up, over cups. Bake 4 to 6 minutes or until lightly browned. In medium skillet, brown turkey until no longer pink and cooked through. Add taco seasoning mix and water. Cook over low heat 3 to 5 minutes or until thoroughly heated. Meanwhile, in medium bowl, stir together the mango, bell pepper, green onion, cilantro and lime peel to make salsa. Place taco shells on serving plates. Divide spinach leaves evenly into shells. Top with cooked turkey and salsa.
Nutrients per serving: 300 calories, 25 calories from fat, 2.5g total fat, 1g saturated fat; 55 mg cholesterol; 740mg sodium, 35g total carbohydrate; 3g dietary fiber, 6g sugars, 37g protein.