From your Henry Mayo Nutritionist: Liz Tarabour, MS, RDN
I don’t know the stats, but I’d be willing to bet that 50% or more of New Year’s Resolutions are, or include; “I’m going to lose weight.” Sounds great…and maybe weight loss is what’s needed…but, easier said than done, right? And maybe weight loss does happen, but it can be really difficult to keep going with a diet plan, and even harder to maintain that new attractive, healthy weight. Here are a few tips to get you moving in a healthy and achievable direction:
- Consider what it is you really want to achieve. A quick fix isn’t sustainable, whereas lifestyle change can be.
- Set two goals that are NOT “I want to lose weight”. Weight loss is a desired outcome, not the best goal. Examples of goals are exercising 150 minutes per week, getting 10,000 steps every day, quitting sodas, or preparing 3 balanced meals every week.
- Eat well. Include at least 3 food groups (protein, vegetables, fruits, whole grains, dairy) in every meal. This will help you to feel good, have energy and keep a positive attitude about good health.
- Be more active than you have been. This doesn’t mean you need to get a gym membership or run a marathon. This simply means DO SOMETHING. If you don’t do any physical activity, you could start by walking for 5 minutes after meals every day. If you take two gym classes per week, you could take three instead. Bump it up!
- Come to my FREE Weight Management class (call 661-200-2300)
- I’m including a healthy recipe to get you started.
- 1 lb lean ground turkey
- 3 garlic cloves, minced
- 1⁄4 cup onion, finely chopped
- 1⁄4 cup fresh mint, chopped (or 1 tsp dry)
- 1⁄2 teaspoon salt
- 1⁄2 teaspoon pepper
- 1⁄2 teaspoon oregano
- 1 egg, beaten
- ½-1 cup (more if it feels very wet) bread diced very small
- Mix all the ingredients and shape into 30 meatballs approximately 1" across.
- Spray a nonstick pan lightly with veggie oil.
- Cook the meatballs until golden brown and fully cooked.
- Tip: For added vitamins and fiber, and reduced calories, serve over spaghetti squash instead of pasta!