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New Year’s Top-Five Health Resolutions |
| M. Miller, RD |
| 2007-12-27 |
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And why you shouldn't bother.
A new year, a new you. We know all the corny lines about turning over a new leaf, starting afresh, and in one of the world’s fattest countries, that usually has something to do with new diets, too. Maybe it’s the generally festive air, or perhaps the huge ball of judgment dropping in Time Square, but there’s something about New Year’s that gives Americans the ridiculous belief that this year they’ll actually make diet resolutions that’ll stick.
But we’re getting fatter by the year. Did you know that the average size of Santa Claus’ suits has gone up over the past decade? So we’re obviously doing something wrong. Before repeating last year’s mistakes, here are some diet resolutions you should NOT even bother with.
Diet Resolution # 1: No more chocolate.
Chocolate’s got calories, it’s got fat, it gives you pimples. Get rid of it, right? That may have been your promise for the past five New Years’ eves, but ditch that one for 2008.
Here’s the problem with chocolate: it also tastes great. So while in your drunken New Year’s stupor, you may think you can live chocolate-free for the rest of your life. That’s just not going to happen. Fast forward one month to Valentine’s Day. What are you going to do with those little chocolate blocks? Built a doghouse? And when you’re at the holiday buffets of 2008, what do you think you’re going to do when you see those ADVERTISEMENT chocolate cream desserts? Steer away towards the dried asparagus? Get a life. The no-chocolate resolution hasn’t worked for years. Short of another holiday miracle, it’s not going to work now.
Instead, a more realistic New Year’s resolution would be to substitute dark chocolate for the milk chocolate. Dark chocolate may have the same amount of calories and fat as milk chocolate, but it also has benefits. First, dark chocolate is rich in antioxidants and phytochemicals, compounds that are making recent headlines for helping the body fight against heart disease and cancer. Besides, the saturated fat found in most dark chocolates doesn’t work to raise cholesterol levels as much as regular saturated fat.
Diet Resolution # 2: Eat only until you’re full.
What’s wrong with that, you ask? That’s one diet resolution that certainly sounds noble. But here’s the problem. Your brain doesn’t register that you’re full until around twenty minutes after your body really is full. And your mouth sometimes doesn’t register those signals at all, until the belt buckle pops. It’s a universal law of physics. The mouth in motion will stay in motion until it’s stuffed with a sock, or until there’s nothing left to eat.
What’s a better idea? Serve yourself just what you should eat, and let yourself clean your plate with gusto. The general rule of thumb – a serving of starch, a serving of protein, and a serving of vegetables– should work for most meals. Portion out those amounts on your plate, lick your plate clean (like you know you will!), and be happy. Concentrate your efforts on dishing out appropriate portions rather than trying to stop yourself from cleaning your plate.
Diet Resolution # 3: No more carbohydrates!
Dr. Atkins is long dead, but he’s managed to leave all Americans with a guilty conscience every time they see a cookie. Chill a little. Carbohydrates aren’t the problem. It’s the type of carbohydrates and the amount of carbohydrates that you really need to watch for.
Not convinced? Vegetables are carbohydrates, and so are fruits, and what did Grandma say about those? And grandmas don’t lie. Eat your fruits and vegetables. As for grains, as long as they’re whole grains, fiber-rich and taste good, they can be enjoyed without guilt. Guard against oversized portions, however. It’s simple carbohydrates, sweets, candy, refined white bread and pastas that are the real diet killers.
Diet Resolution # 4: Eat eggs no more than twice a week.
The mother of all diet resolutions is the cholesterol kick. One egg has a whopping 240 milligrams of cholesterol, more than the daily recommendation set by the USDA. Thus, eggs must be bad for you.
Here’s the deal. Less than 90% of the cholesterol swimming in your arteries comes from the foods you eat. The source of most of the plaque-building diet curse comes from your very own liver. The liver synthesizes cholesterol and sends it out, and whether or not you eat cholesterol-rich foods doesn’t make as much of a difference in the liver’s production of cholesterol, as do other factors.
Those other factors include especially excess calories and saturated fat. Foods high in saturated fat, red meats, pork, butter and cheeses, for example, will raise cholesterol much more than a little morning scrambled egg. Foods high in trans fat, such as processed cakes and margarine-rich cookies, will do the same job.
What about your morning egg? It has a lot of cholesterol, but it’s also filled with the best-quality protein that there is. It’s low in calories, and it’ll keep you feeling fuller throughout the day. Go for it.
Diet Resolution # 5: Hit the gym every day.
That one sure sounds good. Every day, to hit the treadmill, stationary bicycles and kickboxing classes – what could be better to burn off all those extra holiday calories? Nothing at all, assuming you’ll actually stick with such a vigorous exercise regimen, which you haven’t been able to do, despite the valiant, repeated New Year’s resolutions of the past half decade. Give it up. You know it is not going to happen. Instead, look for ways to fit your workout into your daily routine. Always take the steps instead of the elevator. Get off the bus several stops early and jog the extra blocks home. Tighten your stomach or thigh muscles for thirty consecutive seconds while waiting on the train platform. These simple exercise regimens are ones you can stick to every day. Save the gym for once a week, when you really have the time.
New Year, new you, so how about a new diet? Choose one that can actually work this time around…. |
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