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ISSUE NUMBER 165 MARCH 2017
THE TOWN CRIER

Better Eats – Oh Yes You Can!
Article contributed by Christine Lizza, RN

People think of changing their eating habits as being all or nothing, a huge
makeover; but that just becomes overwhelming. Instead, make one little change a day (go
easy on yourself: skip dessert or eat an extra helping of veggies). It’ll be more manageable
and still make a big impact.

Start your day with water: Try starting your day with a glass of water before you inhale
a caffeine jolt of coffee. That dose of liquid is going to jump-start your metabolism and get
things moving. It can give you a sense of revival by clearing your head and help get your
bowels moving regularly.

Practice mindful snacking: There’s nothing wrong with snacking as long as you’re making nutritious choices that
don’t add hundreds of extra calories to your day. Instead of chips or a candy bar when your lunch starts to wear off,
grab a handful of nuts. The fiber and protein will fill you up, and the fat is good for your cholesterol. Apples are an-
other good choice because they make you feel full.

Get enough calories: Too many calories can become unhealthy, but too little calories can be harmful as well. When
you deprive yourself of food, your metabolism slows, causing your body to eat away at muscle and hold on to fat,
which can lead to weight gain. Tracking how many calories you’re getting is a good way to spot check and make sure
you’re making healthy eating choices.

Eat off smaller plates: Researchers found that people who ate cereal out of large bowls consumed 16 percent more
cereal than those who were given smaller bowls; however, when asked to estimate how much cereal they thought
they’d eaten, large bowl eaters’ estimates were 7 percent lower than those with small bowls. Eating off smaller dishes
helps you eat less but makes you feel like you’re eating just enough.

Breakfast! Breakfast can go a long way in keeping your healthy eating habits on track. Eat something that contains
protein and fiber and is low in sugar. A veggie omelet, whole grain toast with peanut butter, or low fat yogurt with
fortified cereal will keep you full until lunch.

Make healthy food swaps: Swapping out caloric spreads and toppings for lighter, healthier options doesn’t mean
you need to sacrifice flavor. Instead of butter on your toast or mayo on your sandwich, try spreading hummus on your
bread; it’s lower in fat, higher in protein, and packed with flavor. Instead of topping your yogurt with granola, which
is often high in sugar, fat, and even salt, spoon a dollop of peanut butter on top and add sliced banana or apple; you’ll
get natural sweetness with an extra boost of protein and vitamins.

Don’t deprive yourself of treats: A little treat like chocolate is good for the body because if they’re habitual and you
cut them out, your body goes into stress mode from deprivation and stimulates cortisol production, which then ele-
vates blood glucose levels; the excess gets stored as fat around out middles. Eat a small square of at least 70 percent
dark chocolate, which can have a positive impact on cholesterol levels, blood pressure, and circulation. You can also
sprinkle unsweetened cocoa powder on your yogurt or oatmeal for a chocolate-y flavor filled with antioxidant and ant
-inflammatory properties.

Be a mindful grocery shopper: Really think about what you’re throwing in your cart. If you know you have a ten-
dency to polish off half a bag of chips while watching TV at night, avoid temptation and don’t buy them at all. Make
sure you have enough fruits, veggies, whole grains, and healthy protein options to span three meals a day.

Drink water throughout the day: Drinking water all day is going to help you eat smaller portions when you do sit
down for a meal because you’re properly hydrated. Dehydration can trick your body into thinking it is hungry, so
constant snacking could actually mean you’re just thirsty.

It should be obvious by now that little dietary changes add up to big differences. Implementing these simple sugges-
tions isn’t difficult – or rocket science. The knowledge that you are eating healthier will fill you with the pride of ac-
complishment.
Ask yourself: am I ready to start today?

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