WHAT THE TEAM HAS IN STORE
JANUARY: Keeping New Years Resolutions. We’ll provide tips to help you stay on track, and introduce you to healthy, nutritious meals for the winter months.
FEBRUARY: Heart Health. Discover the heart-healthy benefits of chocolate. Also, learn new meal prep techniques to reduce your risk for heart disease.
NEIGHBORHOOD NUTRITION TEAM OPEN HOURS AT WEAVERS WAY AMBLER:
- Jan. 22, 10 a.m.-noon
- Feb. 4, 10 a.m.-noon
- Feb. 15, 1 p.m.-3 p.m.
- Feb. 19, 1 p.m.-3 p.m.
In the new year, people resolve to lose weight, eat healthier, cut out sugars or get to the gym more often, just to name a few of the favorites. But all too soon, most revert to their old habits. Here are some tips to stick with your resolutions.
- Start your day with a 16-ounce glass of water. With the dry air and cold weather, most people aren’t meeting their recommended daily amount of fluids. Even though you may not feel dehydrated, you most likely are. Drinking a 16-ounce glass of water before each meal fills us up and helps to decrease the calories consumed. Studies have shown this can decrease calories consumed per meal by 100 calories; that could be a 300-calorie decrease just by drinking more water. Herbal teas count toward your daily water intake, since they’re caffeine free.
- Make exercise a part of your life, and not just for weight loss. Walking, spinning, interval training, yoga and weight training are all great modes of exercise. If money is a factor, you do not need a gym membership to make this happen. Search on YouTube for exercise videos and plug them into your calendar — at least three times per week for 30 minutes each. Find something that you enjoy, so you can stick with it.
- Shop the perimeter of the store. Load up on organic, local, seasonal fruits and veggies, which will provide antioxidants to keep up your immune system. Select grass-fed meats, wild-caught fish or free-range eggs for good quality protein. Eat yogurt, kefir, cultured dairy products or fermented veggies to help maintain good bacteria in the gut, which helps our immunity. Try unsweetened milk alternatives like almond, cashew or coconut milks. These do not contain lactose and are lower in calories than a glass of skim milk. Lastly, pick up whole-grain breads. Sprouted is best, but choose the ones with the fewest ingredients and highest fiber content.
If you start these tips now and stick with them for three weeks, they’ll become new habits. If you have any questions or need more help, contact one of the Weavers Way Neighborhood Nutrition Team members. Have a happy and healthy 2019!
Nicole Schillinger-Vogler RD, LDN is a clinical registered dietitian, personal trainer and group exercise instructor. She directs the Functional Health Center in Ambler (www.functionalhealthcenter.net)