Tips for a Healthy Start to 2015

The vast majority of people setting goals for 2015 have at least one health related or fitness goal.  While working out is half of the battle, eating right makes up the other half.

Here are some simple tips to get your eating back on track.

1.  Curb your sweet tooth - Sweet cravings can be a killer and dangerous when you have some cookies or chocolate around the house.  Before you reach for that piece of chocolate, reach for some fruit! Perhaps a slice of apple with almond butter?

2.  Stock up on diet-friendly foods - having a stock of raw nuts, fat-free plain yogurt, and fresh fruits and vegetables can help you stay in control at home.  From healthy snacking to low-calorie substitutions (plain yogurt is a healthy exchange for sour cream) these food will help you stay on track!

3.  Police your proteins - while many people focus on meals that are low-carb, proteins can carry a lot of hidden fat and extra calories!  If you protein source takes up more than half of your plate, it is too much! Fruits and vegetables should make up half of your plate with proteins and whole grains sharing the other half!

4.  Don't let happy hour get too...happy - when you know you are heading out for a night on the town, there are a few things to remember so that you don't drink too many calories.  Blended drinks such as daiquiris and margaritas are full of unnecessary calories! Switch to a wine spritzer or even soda water with a splash or juice!

5.  Find your balance - do not ever feel like you have to deprive yourself.  If you want a piece of chocolate cake, eat it! Just remember that calories in = calories out.  If you spurge a bit then run the extra miles that day or the next. It's all about balance!

While there are SO MANY things to do to reach those health and fitness resolutions of yours, these five simple tips are easy enough to stick to without any need for a life-changing behavior! Make this your best year yet!

Stay Haute During the Holidays

The holidays are a time of joy, laughter, and festivities. Festivities mean parties and parties mean food. The holiday times usually mean chaos for the family schedule and eating.

I really try to celebrate the holidays without allowing all the unhealthy food and sweets to throw my family off track. This is important to me since I run frequently and am always trying to eat smart for my next half marathon adventure. Being a health educator, I also know the importance of keeping my little ones from going off the junk food deep end.
These are some things I do to model healthy holidays around the house:

Substitute Low Fat/Low Calorie Ingredients
• I often use two egg whites in the place of one egg. I've learned this can reduce the cholesterol and produce the same result.
• Try to substitute applesauce for oil, margarine or butter in muffins, breads and sweets. I try substituting a small amount at first; the more I substitute, the more the texture of the finished product changes. My family never notices the difference!
• For dips, sauces, dressings and pie toppings, I use fat-free ingredients. Fat-free yogurt, sour cream and whipped topping have the same effect without the extra fat.
• Choose reduced-fat or low-fat cheeses for salads and casseroles. This is easier on the waist and the kids’ tummies.

Party Smart
• I try to start the day with a healthy breakfast. Low-fat yogurt with granola and berries, eggs with whole wheat toast and tomatoes, or toast with peanut butter and bananas. Eating a hearty breakfast makes the whole family less likely to indulge in holiday goodies throughout the day, wherever they may be.
• I choose carefully between foods you definitely will eat, those you will sample and those to skip. I talk to Stella, my 3-year-old, about what to avoid before the party, and we stick with that plan. For example, we will plan to eat dinner with some vegetables BEFORE we get dessert.
• I don’t rush to eat. Socialize and settle into the festivities before eating.
• Moving the socializing away from the buffet or appetizer tray is something that always keeps me out of trouble. It's my secret to minimizing unconscious nibbling.
• I fill the family’s plate with fruits, vegetables, and other healthy choices. This makes less room for those high calorie/fatty foods.

Stay On The Move
• I try to schedule outside time even if it means only heading out for 20-30 minutes before it gets dark. This keeps the family moving and off the couch.
• I encourage my family and guests to join me on walks or runs. If I have visitors, I ask them to come along. If they don’t run, I take them for a nice walk.
• I like to join in holiday and family-friendly events this time of year. There are so many fun walking/running events through the holiday season. Events such as the Holiday Half in Pomona have family fun expos all the way to half marathons that welcome costumes and strollers! That’s where we will be this weekend!

Add Some Fun To Your Fruits and Vegetables

Getting most kids to eat fruits and vegetables can be a difficult task.  While we all know that it’s important, I know that many parents give up the fight because sometimes, after a long day, they just don’t have the energy.

Stella and now little Carter have always been decent eaters. Stella eats fruits and vegetables but definitely has to be in the mood for them.  If she feels like carrots, and carrots are on menu, then she’s gobbling them down. If she wants brussel sprouts and I serve carrots, then she’s choking them down as if I gave her dirt to eat.

Stella laying out her new delivery.

Carter, although we are still on baby food, seems to eat anything we put in front of him. I can tell his distaste by nothing more than a small grimace at first bite. He still eats the stuff anyway. Since he is my second child, I know this may not last for long.

One of the best things that I have done for my family is to sign up for a produce delivery service. There are many of these coming into existence ranging from services that support local services to larger services that full produce from various regions.

The great thing about the produce service is that is shows up on my doorstep early Tuesday mornings. Stella loves to wake up and look through the box. I then will let her choose what fruits and vegetables she wants us to eat for a snack or dinner. I have found that her interest in eating fruits and vegetables has grown immensely.

We are not eating things that I normally would never buy – rainbow chard, grapefruit, parsnips are showing up at the table (and being eaten) in addition to some family favorites like strawberries, apples, asparagus and brussel sprouts.

It may not be for everyone, but for us, having fresh produce delivered to our home and gotten us to eat our fruits and vegetables “outside the box” and has proven to be some fun for the little ones too.