5 Healthy-Eating Resolutions That Don't Suck
We've revised your New Year's promises to ones that practically guarantee success, so you can have your happiest, healthiest year ever.
Instead Of: Swearing Off Dessert
New resolution: Savor the occasional sugar bomb
"The average American eats the equivalent of 22 sugar packets each day, but most of that comes from sneaky, nonsweet sources," says Nicole Avena, Ph.D., a coauthor of Why Diets Fail: Because You're Addicted to Sugar. "Food companies add sugar to make their products taste better and to mask the flavor of less-palatable ingredients" (think the ones you can't pronounce on the ingredients list). Watch out for soups, tomato sauce, coleslaw, soy milk, low-fat or fat-free processed foods, and condiments like ketchup and salad dressing. "Just like a piece of chocolate cake, insidiously sugared foods spike insulin levels and cause cravings for more sweets," Avena says. Reducing hidden sources of sugar can help curb your sweet tooth and give you wiggle room to indulge from time to time. To spot added sugar, familiarize yourself with the aliases it goes by on ingredients lists. There are more than 50 of them; common ones include agave nectar and anything that ends in -ose (like lactose and dextrose), syrup and juice (such as corn syrup, malt syrup and cane juice). Choose foods that don't list any of these sugars among the first five ingredients.
"The average American eats the equivalent of 22 sugar packets each day, but most of that comes from sneaky, nonsweet sources," says Nicole Avena, Ph.D., a coauthor of Why Diets Fail: Because You're Addicted to Sugar. "Food companies add sugar to make their products taste better and to mask the flavor of less-palatable ingredients" (think the ones you can't pronounce on the ingredients list). Watch out for soups, tomato sauce, coleslaw, soy milk, low-fat or fat-free processed foods, and condiments like ketchup and salad dressing. "Just like a piece of chocolate cake, insidiously sugared foods spike insulin levels and cause cravings for more sweets," Avena says. Reducing hidden sources of sugar can help curb your sweet tooth and give you wiggle room to indulge from time to time. To spot added sugar, familiarize yourself with the aliases it goes by on ingredients lists. There are more than 50 of them; common ones include agave nectar and anything that ends in -ose (like lactose and dextrose), syrup and juice (such as corn syrup, malt syrup and cane juice). Choose foods that don't list any of these sugars among the first five ingredients.
Instead Of: Doing a Juice Fast
New resolution: Eat like a kid, not a Kardashian
Juices are the accessory du jour for celebs, but we have a better diet role model for you: your little one. Most children don't eat on autopilot; they stop when they're full. The average adult eats 92 percent of what's on her plate, while the average kid eats just 59 percent, according to a new study in the International Journal of Obesity. "The takeaway for an adult is the realization that once food is on your plate, you're going to eat it, so reducing the amount you serve yourself is key," says study author Brian Wansink, Ph.D., a FITNESS advisory board member and the author of Slim by Design. Trick yourself into eating smaller portions by downsizing your dishes. In other research, when people used a 10-inch plate instead of a 12-inch one, they served themselves 22 percent less; when they switched from a large serving spoon to a tablespoon, they dished out 15 percent less. Abiding by other rules that you set for your kids can help you lose weight, too. Namely, sit down for a civilized meal at the table instead of stuffing your face while watching TV or standing in front of the fridge. People who eat at the dining room or kitchen table with the TV off have lower BMIs, a Cornell University study found.
Juices are the accessory du jour for celebs, but we have a better diet role model for you: your little one. Most children don't eat on autopilot; they stop when they're full. The average adult eats 92 percent of what's on her plate, while the average kid eats just 59 percent, according to a new study in the International Journal of Obesity. "The takeaway for an adult is the realization that once food is on your plate, you're going to eat it, so reducing the amount you serve yourself is key," says study author Brian Wansink, Ph.D., a FITNESS advisory board member and the author of Slim by Design. Trick yourself into eating smaller portions by downsizing your dishes. In other research, when people used a 10-inch plate instead of a 12-inch one, they served themselves 22 percent less; when they switched from a large serving spoon to a tablespoon, they dished out 15 percent less. Abiding by other rules that you set for your kids can help you lose weight, too. Namely, sit down for a civilized meal at the table instead of stuffing your face while watching TV or standing in front of the fridge. People who eat at the dining room or kitchen table with the TV off have lower BMIs, a Cornell University study found.
Instead Of: Not Eating Anything After Dinner
New resolution: Have a bedtime snack
Forget closing the kitchen after supper. "If you eat dinner a few hours before bedtime or if you're extremely active, snacking before you snooze can help keep your metabolism humming and stabilize blood sugar levels during the night," explains Jessica Crandall, R.D., a spokeswoman for the Academy of Nutrition and Dietetics and a dietitian for Denver Wellness & Nutrition. Low blood sugar can disrupt your sleep, and even one night of poor zzz's can make you crave sugary and starchy foods the following day, according to a study from the University of California at Berkeley. "The ideal pre-bedtime snack is around 200 calories and includes a combination of complex carbs and protein to keep blood sugar steady and help your body repair muscle throughout the night," Crandall says. Try a banana with one tablespoon of peanut or almond butter, Greek yogurt topped with a half cup of blueberries or strawberries, or an apple or pear with string cheese.
Forget closing the kitchen after supper. "If you eat dinner a few hours before bedtime or if you're extremely active, snacking before you snooze can help keep your metabolism humming and stabilize blood sugar levels during the night," explains Jessica Crandall, R.D., a spokeswoman for the Academy of Nutrition and Dietetics and a dietitian for Denver Wellness & Nutrition. Low blood sugar can disrupt your sleep, and even one night of poor zzz's can make you crave sugary and starchy foods the following day, according to a study from the University of California at Berkeley. "The ideal pre-bedtime snack is around 200 calories and includes a combination of complex carbs and protein to keep blood sugar steady and help your body repair muscle throughout the night," Crandall says. Try a banana with one tablespoon of peanut or almond butter, Greek yogurt topped with a half cup of blueberries or strawberries, or an apple or pear with string cheese.
Instead Of: Forgoing Fat
New resolution: Focus on the right kind
Fifty-six percent of Americans say they actively avoid fat in their diets (and that number skyrockets to 73 percent among those who are trying to lose weight), according to a recent Gallup Poll. Bad move! The much-maligned macronutrient can actually help you lose weight, because it promotes satiety by slowing down digestion. "While it's smart to eliminate trans fats found in processed foods and to limit saturated fats from red meat, cheese and butter, good fats are the exception," Crandall says. Monounsaturated fat, found in olive oil, nuts, seeds and avocados, raises "good" HDL cholesterol and lowers "bad" LDL cholesterol; omega-3 fatty acids, a type of polyunsaturated fat in salmon, tuna, flaxseed, canola oil and walnuts, have been shown to reduce the risk of heart disease and depression. "Plus, these good fats help your body absorb fat-soluble vitamins like lutein and beta-carotene, so drizzling olive oil on your kale salad will ensure that you take in all the greens' good stuff," Crandall says. Aim to get the right fats from healthy sources: Toss walnuts into oatmeal or salads, top sandwiches with avocado, make dressing with olive or canola oil, and coat chicken or fish in a mixture of bread crumbs and ground flaxseed.
Sourced from: Fitness Magazine
Fifty-six percent of Americans say they actively avoid fat in their diets (and that number skyrockets to 73 percent among those who are trying to lose weight), according to a recent Gallup Poll. Bad move! The much-maligned macronutrient can actually help you lose weight, because it promotes satiety by slowing down digestion. "While it's smart to eliminate trans fats found in processed foods and to limit saturated fats from red meat, cheese and butter, good fats are the exception," Crandall says. Monounsaturated fat, found in olive oil, nuts, seeds and avocados, raises "good" HDL cholesterol and lowers "bad" LDL cholesterol; omega-3 fatty acids, a type of polyunsaturated fat in salmon, tuna, flaxseed, canola oil and walnuts, have been shown to reduce the risk of heart disease and depression. "Plus, these good fats help your body absorb fat-soluble vitamins like lutein and beta-carotene, so drizzling olive oil on your kale salad will ensure that you take in all the greens' good stuff," Crandall says. Aim to get the right fats from healthy sources: Toss walnuts into oatmeal or salads, top sandwiches with avocado, make dressing with olive or canola oil, and coat chicken or fish in a mixture of bread crumbs and ground flaxseed.
Instead Of: Tracking Every Single Calorie
New resolution: Count protein instead
Meticulously tallying calories can backfire. "Some women will deprive themselves early in the day and then end up feeling so ravenous by dinner that they overeat," says Susan B. Roberts, Ph.D., the director of the Energy Metabolism Laboratory at Tufts University. Instead, add up grams of protein—many Americans get too little at breakfast and lunch, according to a study from the University of Texas Medical Branch at Galveston. Skimping on protein can leave you starving an hour or two after meals. "Protein gets digested at a slower rate, which keeps cravings at bay, and it also slows the production of ghrelin, a hormone that tells our brain that we are hungry," Roberts explains. Sure enough, people who consumed a protein-packed morning meal ate 26 percent fewer calories at lunch than those who ate a breakfast with the same number of calories but less protein, according to research in the International Journal of Obesity. Shoot for 25 to 30 grams at each meal from sources like these: chicken breast (30 grams per 3½ ounces), canned tuna (22 grams per 3 ounces), shelled pumpkin seeds (18 grams per half cup), cottage cheese (12 grams per ½ cup), kidney beans (7 grams per ½ cup) and eggs (6 grams each).
Meticulously tallying calories can backfire. "Some women will deprive themselves early in the day and then end up feeling so ravenous by dinner that they overeat," says Susan B. Roberts, Ph.D., the director of the Energy Metabolism Laboratory at Tufts University. Instead, add up grams of protein—many Americans get too little at breakfast and lunch, according to a study from the University of Texas Medical Branch at Galveston. Skimping on protein can leave you starving an hour or two after meals. "Protein gets digested at a slower rate, which keeps cravings at bay, and it also slows the production of ghrelin, a hormone that tells our brain that we are hungry," Roberts explains. Sure enough, people who consumed a protein-packed morning meal ate 26 percent fewer calories at lunch than those who ate a breakfast with the same number of calories but less protein, according to research in the International Journal of Obesity. Shoot for 25 to 30 grams at each meal from sources like these: chicken breast (30 grams per 3½ ounces), canned tuna (22 grams per 3 ounces), shelled pumpkin seeds (18 grams per half cup), cottage cheese (12 grams per ½ cup), kidney beans (7 grams per ½ cup) and eggs (6 grams each).
Sourced from: Fitness Magazine
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