By: Jacqueline Gomes, RDN, MBA
January 18th, 2019
2019 is here and another year has come where you feel as though all of those resolutions come crashing down on you – Well, not this year! Take your resolutions and set them aside. Instead, create a checklist of small, attainable steps you can take towards a healthier you. After all, Rome wasn’t built in one day, so why should you feel like you have to do everything at once?!
The big picture is this: Cook at home more often, practice portion control and stay active. Technology has made it fairly simple for us to calculate calories, record our intake and measure our output. Be sure to take advantage of this, there are plenty of apps out there that can help you get started!
Here’s a breakdown of my quick “Get Fit” Checklist:
- Set a weight loss goal. Think gradual; about one to two pounds a week is ideal. Shaving off just 350 to 500 calories per day can help you stay on track.
- Eat wholesome foods. Prepare foods with little added fat, refined sugar and preservatives. Focus on whole, natural foods like fruits, vegetables, lean proteins, and complex carbohydrates.
- Know your portion sizes. Rather than buying a scale, practice portion control by using this easy rule of thumb: ½ plate vegetables, ¼ lean protein, ¼ complex carbohydrate.
- The recommendation for an adequate exercise regimen is five 30-minute workout sessions per week. If the number of days seems daunting, you can achieve similar results with one-hour three days a week! Include intervals of aerobic and weight resistant activity to achieve the best results.
- Keep a food and exercise diary. Not only is journaling helpful when calculating your energy input and output, but it is also an effective tool for reinforcing portion control.
- Start small. Reaching your weight loss goal is a process that will occur over time and with persistent dedication. Stay focused on small goals each week. A smooth transition into your healthy lifestyle is better for long-term weight management. Stay motivated and stick to your plan!
Ladybugs on a Log
Although simplistic and incredibility easy, this is a perfect go-to snack when you’re short on time but definitely hungry! Healthy fats from nuts are filling and nutritious. Keep your nut-butter snack portion to one to two tablespoons max.
Prep: 5 minutes
Makes: 2 Servings
- ¼ cup Dried cranberries
- 2 Tbsp Natural Peanut butter (or your favorite substitute)
- 2 Large Celery sticks, cut in half
- Spread the peanut butter on the celery sticks.
- Top with dried cranberries.
Recipe source: US Cranberries, America’s Original Superfruit®