Weight loss in new year
Hundreds of thousands of Americans will resolve this year to lose weight. Diana Romano, a registered dietitian and an educator with the Oklahoma County OSU Cooperative Extension Service, has some ideas about starting:
Maintain a normal eating schedule. Don't skip meals.
Eat foods that are high in fiber. These include whole grains, fruits and vegetables. The fiber is filling and helps with digestion.
Limit portion sizes. If you eat smaller portions overall, you can try more things.
Use a smaller plate. Trick your mind into thinking you're eating a lot by filling up a smaller plate.
Eat healthy foods first. Try eating your veggies or fruits first, then go back for the rest. You'll fill up quicker and won't overeat.
Eat slowly. If you want seconds, wait at least 10 minutes to give your brain time to catch up with your stomach.
Exercise after eating.
Foods to help you stay young
Dr. Eudene Harry, author of “Live Younger in 8 Simple Steps,” has some advice for grocery shoppers. “By substituting a few items on your (grocery) list, you cannot only look and feel more youthful, you'll boost your resistance to certain cancers and other illnesses.” Give these a try:
Tomato, garlic, chicken and almonds. Tomatoes are “one of the world's most concentrated sources of cancer-fighting lycopene,” especially when they are cooked, Harry says. Garlic is thought to help with a variety of health issues. Almonds and other nuts provide non-animal protein, fight high blood pressure and can be “a great substitute for breadcrumbs on chicken.” Add in some whole wheat couscous, and you've got a delicious, healthy meal.
Pomegranate balsamic tempeh. Don't know what tempeh is? Many vegetarians do. Tempeh is made from soybeans processed in a manner similar to cheese. It's high in protein, fiber and isoflavones, and it absorbs the flavors of the foods or spices with which it is cooked. Marinate it with pomegranates and balsamic vinegar and it becomes a healthy addition to a salad.
Mashed cauliflower gone Greek. Instead of adding butter and sour cream to mashed potatoes, Harry suggests eating mashed cauliflower with Greek yogurt and fresh black pepper.
Sushi. Harry suggests a sushi made with wild salmon, minced cucumbers, shredded carrots, kelp, sesame seeds and rice.
Fruit salad dessert. Try this combo: chopped apples, strawberries, cantaloupe, watermelon and pineapple with blueberries and grapes. Want more? Add Greek yogurt and granola to make a parfait.