Can you believe we are already through January? It seems like it was just Thanksgiving, and then we kind of lost Christmas in a freak blizzard. So, how are those resolutions coming along? Yeah, I know, me too. I really don’t make resolutions because it’s so disappointing when something happens that makes me unable to keep them. That has certainly been the case for the beginning of 2010 as things STILL haven’t settled down!
Two resolutions most commonly made have to do with weight loss and saving money. Well, here are some realistic ways to help you if you have taken this challenge. Even if you didn’t make these resolutions, they are still good food for thought.
Diets suck, no two ways about it. You’re always denying yourself something and you feel like you’re always hungry. Instead of trying to eat less, how about vowing to eat better? If you’re already working out, then you probably already understand the balance of carbs, protein, and fat that you need to fuel your efforts. If not, simply remember that simple carbs are for quick energy, complex carbs are for sustained energy, protein is for muscle building, and less fat is better than none at all as our bodies need some fat to properly digest most foods. Fiber is a huge plus for digestive purposes as well as for water storage in the body. With that in mind, check out some foods to think about adding to your diet.
Full-Fat Cheese: Oh yeah, I said that! Cheese has loads of casein protein, one of the best muscle-building nutrients you can eat.
Pork Chops: Per gram of protein, pork chops contain almost five times the selenium-an essential mineral that’s linked to a lower risk of prostate cancer-of beef, and twice that of chicken. And the protein helps you preserve muscle while losing weight.
Iced Coffee: Coffee, hot or cold, reduces your appetite, increases your metabolism, and gives you a shot of antioxidants. It has also been shown that small doses throughout the day is better than a large one first thing in the morning. It not only increases your heart rate and breathing, but also keep you awake and alert throughout the day. Be careful not to compromise yourself with too much sugar and creamer!
Grapefruit: It’s not known exactly how this works, but speculation is that the grapefruit’s acidity may slow your rate of metabolism, keeping you feeling full longer. If you can’t handle half a grapefruit three times a week, try another acidic fruit for a while and see what happens.
Apple: An apple a day may also keep the pounds away! Research has discovered that people who ate a large apple 15 minutes before lunch took in 187 fewer calories than those who didn’t. They also reported feeling fuller afterward. Apples are loaded with fiber, but they also require lots of chewing which can make you think you are eating more than you really are.
Eggs: Skip the cold cereal. Research has shown that people who consumed their biggest dose of protein at breakfast felt full longer than those who ate more of it at lunch or dinner. Eggs and bacon, here we come!
Beans: Scientists have found that people who ate more legumes were 23 percent less likely to have large waists than those who never ate them. The bean eaters were also shown to have lower blood pressure. Beans are rich in fiber as well as potassium, which can help fight hypertension. Not a fan of beans? Try canned chili beans, or have a black bean and cheese quesadilla with your eggs in the morning.
Salmon: Fish isn’t just good for your heart. It has omega-3 fatty acids that help you feel full longer. Not crazy about fish? Try taking a fish oil capsule every day, it offers the same benefits as salmon.
Milk: Drinking moo juice in the morning can help you eat less at lunch. Again, it’s that whole protein thing that helps you feel fuller longer. I’ve tried this one and it works!
Here are some more foods to think about adding into your daily routine:
Pumpkin pudding: Combine a 6-oz container of nonfat vanilla yogurt with ½ cup canned pumpkin and a dash of cinnamon. This protein and fiber snack is sure to keep you fuller longer, and if you love pumpkin pie anyway, this is a no brainer! Yummy!
Vegetable soup: Start your meal with a fiber-rich bowl of this and you’ll reduce your calorie intake by 20%!
Cucumber/Tomato Salad: Cucumbers are low calorie and high volume. Combine with a medium tomato and some balsamic vinegar with little olive oil and you’ve got a great-tasting low calorie salad.
Ginger Green Tea: Sipping a warm mug of tea after a hard day is a great way to de-stress. Steep your green tea with a slice of ginger root and lemon. It’s also a great appetite suppressant.
Fiery Chicken Salad: Adding hot sauce to anything slows down your eating and adds a punch of flavor. Try a simple chicken salad of diced chicken breast, 1 TBS of mayo, hot sauce to taste, and whatever diced veggies you want. Serve over a bed of lettuce or fresh spinach and enjoy!
Shrimp Cocktail: At around 8 calories per piece, shrimp is a fabulous source of lean protein that helps rev your metabolism and keeps you feeling full. Start your dinner with a cocktail appetizer. Love shrimp sauce? Combine 1 TBS ketchup with 1 tsp horseradish and voila, you have shrimp sauce!
Now for the money shot. Literally. Want to save some cash?
Quit smoking: Not only does smoking drain your health, it will also drain your bank account. If you smoke, you know how expensive the habit has become. $1,825 to $3,650 per year for a 1-pack a day habit. There’s also the extra expense of dry cleaning to rid your clothes of the smell, dental bleaching for yellowed teeth, and Botox for the wrinkles. That last one might be a bit extreme, but quitting smoking can also help reduce your health insurance premiums.
Exercising regularly has been shown to help reduce the need for prescriptions. It can help improve diabetes, high blood pressure, high cholesterol, and heart disease. The trick? Start slow. Do a little bit, at least three days a week, then gradually do a little more. The first two weeks are always the most difficult, but if you can make it that far you’re going to realize how much better you will feel, physically and mentally, and there is no better incentive than that.
Eating right does not have to be expensive. All of the foods mentioned above are relatively inexpensive to buy and easy to prepare. Take a look at all your options. Love bologna, bacon, and sausage? Try the turkey varieties. They are lower in fat and still pretty tasty. Produce is cheap and you can buy in small amounts so that you can get to them before they go bad. Utilize your freezer. You’d be surprised what you can freeze to help save waste and money.
Pay down debt: This is the tough part. The average American owes $8,329, so if you carry that load with a 15.99 percent APR and making minimum payments of $167 per month, it will take you 33 years to pay that off. And you’ll pay $15,289 in interest. Simply kick in an extra $35.50 per month and you can pay off that same debt in 5 years with a total interest of $3,821! Paying down your debt also has an added benefit of increasing your credit score.
Happy 2010!
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