Wellness Wednesday - "5 Resolutions to Toss"

It’s two weeks into the New Year – How are you doing with your diet Resolutions? (I actually prefer to set intentions rather than Resolutions, but that’s a different blog post :0)

Some of our stand by resolutions regarding nutrition are really outdated. Here are 5 resolutions to toss out and rethink:

Resolution #1:

Usual Advice: No Cheating
New Advice: Indulge occasionally

Depriving yourself of occasional treats can send your cravings into overdrive, causing you to binge rather than thoughtfully indulge. The key to doing it right is balancing indulgences with good behavior. If you go with an unhealthy food choice, make it up by eating more wholesome foods that day and/or exercising. Make sure you limit yourself to small portions and approach it mindfully by taking time to savor the treat.

Resolution #2

Usual Advice: Cut back on fat
New Advice: Focus on healthy fats

The low fat food craze has led us to believe that the less fat we ate the healthier we would be, but our bodies HAVE to have fat to work right. Good fats like Omega-3 found in wild salmon, flaxseed, and walnuts have been shown to help prevent heart disease, stroke, dementia and depression. Other healthy fats (monounsaturated fats) found in olive oil, avacados, and almonds have cardiovascular benefits. Choose these fats instead of saturated fats, which are found in the majority of animal products. Avoid trans fats too, which you find in many processed foods and junk food. So focus on getting only the healthy fat in and you’ll probably notice a huge difference in your weight and health.

Resolution #3

Usual Advice: Eat only fresh produce
New Advice: Don’t shun frozen

Locally grown, freshly picked, organic produce is best, but advances in technology like flash-freezing have allowed packaged foods to retain nutrient levels and flavors similar to those of fresh produce. In some cases fruits and veggies may be more nutritious than fresh. Just check the label and make sure there’s no added sugar or preservatives and be careful how you prepare them. Overcooking or boiling can destroy certain nutrients.

Resolution #4

Usual Advice: Eliminate salt
New Advice: Cut it back – not out

Salt isn’t all bad – we need it to survive. A half teaspoon of salt fulfills our daily requirement, but Americans get far too much of it – about 3 times more than we need. Almost 80% of the salt we consume comes from processed foods like frozen dinners, box mixes and canned soup. Rather than passing on salt altogether, cut back on processed foods and substitute some of the salt you use in cooking with flavorful herbs and spices like cumin, turmeric, basil, oregano, and dill.

Resolution #5

Usual Advice: Skip the pasta
New Advice: Eat pasta wisely

Pasta CAN Be part of a healthy meal. Whole wheat pasta is easier on your blood sugar than carbs like bread and potatoes. Cook pasta al dente (a little firm) to hold some of the nutritional value in. A standard serving of cooked pasta is half a cup, but most of us eat more than that. Fill your bowl with veggies and healthy protein – you’ll find it filling, but easier on the waist line. Add fresh garlic for its medicinal properties. Top with high quality tomato sauce, it has a cancer protective substance called lycopene that is really good for you. Choose a sauce low in sugar and preservative free. Make sure to watch the pasta portions. A standard serving of cooked pasta is half a cup, but most of us eat more than that.

Adapted from an article in the January 2009 issue of Body + Soul Magazine