HEALTH / FITNESS
Information about fitness, health, nutrition and weight loss
Do you know of a new diet or fitness routine that you'd like us to review? Or perhaps you want to write a review yourself and see it in print! Got a great recipe you want to share? Let us know at firstname.lastname@example.org.
In this Section....
- January Recipes
- January Exercise
- Food Waste
- Is it in you to Change?
January Recipes - Click Here
New Year's is a time for celebrating, again, with loved ones and friends. We give you recipes for making a memorable New Years feast.
We'd love to feature one of your favorite recipes in any one of our monthly issues, just send them on to us at email@example.com. Hope to hear from all of you in the following months!
January Exercises - Click Here
Each month we will feature simple exercises you can do in the comfort of your own home and without buying fancy expensive equipment.
Food waste is not always a matter of not caring or of selfishness. It often cause by a simple case of forgetfulness. We have purchased specific items for a dish that never materialized. Or perhaps it was leftovers pushed to the back of fridge only to be discovered when foraging deep in the back. Whatever the cause, food waste cannot be eliminated one-hundred percent of the time (for most people). However, we can practice a few tips that can cut down on it.
Reducing food waste can increase the coinage in your pocket and a guilty conscious. Start off the new year with a plan to use what you have. Following are suggestions for cutting down on the food that goes in the trash.
1. Use a grocery list and buy what you need. Cutting back on impulse purchases means waiting to buy more perishables until what you already have is used up.
2. Buy exactly what you need. Purchse loose produce instead of those already bagged if what you need are only a few. So if you only need one yellow bell pepper (and you don't plan to use any more) buy only one. Just because it is only sale 5 for $1, doesn't mean you HAVE to buy all 5. If your market has bulk items, try that. This way you can buy exactly what you need. This is especially good for items like nuts and grains.
3. Look honestly at yourself and your eating habits. If you are not a cook-from-scratch person, don't buy lots of things that need to be cooked from scratch. Canned and frozen goods that can be reheated quickly are less likely to be thrown away. If you don't like convenience foods, don't allow them to fester on your shelves or in the fridge. Don't let "wishes" and moral judgements affect your grocery purchases. More honesty, less waste.
4. Have more than one idea for a special ingredient. Did you buy an expensive cut of meat or a specialty cheese? Just in case your original recipe doesn't work out or you have extra left over, make sure you have another way to use your ingredients. Stuffed Bell Peppers recipe? Use the left over bell peppers or scraps in an omelette or cooked beans recipe.
5. Get organized!!! This is the first step since you can't know what you have if you don't have it sorted and stored and organized.
6. Keep the oldest items in the front. When loading the fridge or freezer, put newer items in the back. This is especially true if you are buying replacement items "early". For instance, soy milk is on sale. If you want to put the new box in the fridge (to get cold) while you still have an opened box, make sure the open one is in the front. It may sound simple, but how often have we opened an item only to find that there one already opened...in the back of the refrigerator! Oldest first, just like the grocery store.
7. Label. Label. Label!!! Mark items with the purchase date. A quick glace can be the kick in the pants you need to use something before it goes bad! See a date in bold (Sharpie!) wording can be the one day difference you need to use an item before it begins to spoil. Freezer and refrigerator storage bags can be found with spaces for writing, or you can tape a note on yourself.
8. Store food items properly. Make sure items that need to be refrigerated upon opening are placed in the fridge. Read label...you might be surprised to know what DOES need to go in the fridge. Use the right tools for storage. Aluminum foil, plastic wrap, zippered freezer bags: these all have their use. If you can afford it, purchase a vacuum seal unit. Vacuum sealed items last much longer AND you can take advantage of sales to bulk purchase.
9. Use technology like smartphone apps or free download computer software to remind you of what is in your fridge or on shelves.
10. Most of all: BE AWARE!! If you make a point of making the elimination of food waste a priority for 2014, you will find that slowly these ideas become second nature and regular habit. Save money and save food this year.
Submitted by: Anita Williams
Is it in you to Change?
Happy New Year! This past week has been interesting, talking to people who were able to maintain their weight over the holiday season, those that lost weight, and those that gained. Almost each and every person who gained some weight felt guilty or felt ashamed at their lack of discipline, wondering why they weren't able to do better.
It's these people I would like to focus on. No one can be perfect all the time. All I ever worry about is that a person might then give up, thinking that they don't have it in them to stick to a program of controlled eating.
As we grow, we all make mistakes. You learn from mistakes; the real error is if you give up trying. In point of fact there is nothing wrong if you make mistakes eating, I would be astounded if everyone ate perfectly 100% of the time. Mistakes are not an indication of failure, it's just that sometimes we get off track from the goal we're headed towards, and this is completely normal.
In retrospect was it worth the guilt you feel now? More importantly, how fast can you forget your 'indiscretions' and get back on track?
Mistakes are indeed a part of the learning process - a most valuable part. And they must be recognized as a valuable part. Mistakes enable you to focus on the solution, to take forward steps in the direction of an answer you want.
Oliver Wendell Holmes once said, "If I had a formula for bypassing trouble, I wouldn't pass it around. Wouldn't be doing anybody a favour. Trouble creates a capacity to handle it. I don't say embrace trouble. That's as bad as treating it as an enemy. But I do say meet it as a friend, for you'll see a lot of it and better be on speaking terms with it."
Food indeed is 'trouble.' It's all around us in this blessed society of ours. But we must learn to control the excess. We don't need it in the quantities we take in, since too much leads to ill health; both physical and emotional.
So, get back to basics. Get back to your portion-controlled three small meals per day, with small snacks between. Drink your water. Reflect on your goal for January. Absolutely get back to your exercise if you gave it up over the holidays, because this is the most important thing that you need to guarantee long-term success at weight maintenance.
Remember that 'failure' is only a state of mind, a negative state of mind. It is at the very opposite end from positive thinking, goals, and motivation. Just keep trying. You're going to make mistakes, but if you just keep trying you will have more successes than failures, and you will ultimately reach your goal. Think positively. See what you can do this next four weeks.
Don't ever, ever give up on yourself!
Written by: Dr Doug