…by Lisa Schmidt and Dr. Tiffany Reiss, Director, Exercise Science and Wellness, Bastyr University…
It’s that time of year again: another New Year, and another promise to meet the same old goals.
Studies show that the most common New Year’s resolutions are to lose weight, exercise more and quit smoking. It is human nature to set our goals high, but if you fall short on your diet and exercise plans then beat yourself up, a change of perspective is in order.
The good news is that by making a New Year’s resolution, studies suggest you are 10 times more likely to succeed in your goal. But is making a resolution really enough? Are there other behaviors you can change to increase the chances that your new commitment to health will stick into the New Year and beyond?
Set SMART Goals
One strategy that can help you successfully reach and maintain your goals is to establish SMART goals: Specific, Measurable, Attainable, Realistic and Time-sensitive.
By focusing on improving health and quality of life, we can shift from goals based on appearance or weight loss, and instead set functional and more realistic goals. This puts you on the path to lowered disease risks, feeling better in our clothes and bodies, and modest weight reduction.
One of the pleasures of aging is moving beyond societal pressures to be thin and into a more accepting, realistic picture of ourselves as we move through life stages. Be proud of your gray hair and laugh lines: They are signs of a life well-lived with wisdom, strength and courage!
If you are thinking about incorporating a regular exercise routine into your new year, focus on better health and improved functional movement and the results will be much more attainable and realistic.
Instead of Starting a Diet, Just Improve Your Diet
By adopting a whole foods-based, mostly plant foods diet, modest weight loss becomes achievable. This means:
• Eat a wide variety of fresh fruits and vegetables, whole grains, legumes, nuts and seeds.
• Minimize consumption of animal products (meat, full-fat dairy products and cheeses) and limit added sugars and alcohol.
• Eat small amounts of healthy oils (olive, canola or safflower are great choices) every day to ensure adequate intake of mono and polyunsaturated fats, which are essential for optimal brain function and healthy skin.
• Eliminate packaged convenience foods if you can, and embrace a diet filled with fresh healthful ingredients.
• Drink plenty of water, nonfat dairy (soy, rice or cow’s milk) and enjoy herbal teas and coffee in moderation
Think of building a healthy plate at each meal. Fill half of your plate with vegetables (cooked or raw), a quarter with lean protein (either animal protein or a vegetarian source like chickpeas, pinto or other beans) and a quarter with starchy carbohydrates (potatoes, rice, corn, peas or whole-grain bread) or fresh fruit.
A simple strategy to reduce your food intake is to use smaller plates and drinking glasses for meals, “tricking” your body and mind as you minimize portions. Studies suggest that a minor modification like using a 9-inch dinner plate can lead to sustainable, gradual weight loss even while eating the same foods.
By incorporating small changes into your daily life such as choosing healthy eating, building a healthy plate, seeing a registered dietitian for a diet “tune up,” and maintaining contact with your health care provider, you can improve your health as you gently and sustainably reduce your weight.
Get Moving!
Hand in hand with healthful eating is healthy activity, and loving the body you have. Take a walk. Invest in some practical rain gear and commit to spending time outdoors rain or shine. Try new activities like yoga or Pilates, and take classes with other adults over 50.
The YMCA, [senior centers, community centers, and many other outlets] have affordable exercise classes for older adults that are designed with functional activities to improve and strengthen aging bodies, performed safely by well-trained and certified instructors. If your resources allow, hire a certified personal fitness trainer who specializes in older adult exercise for a few sessions. You can exercise at home to a DVD, or follow a program designed by an expert.
The single most significant ingredient in gaining exercise-based results is consistency, not the type of activity. Do something every day and keep moving.
Start your New Year off by enjoying this healthful mini-muffin recipe, and enjoy with a hearty bowl of vegetarian soup:
Mini Greek Pizza Muffins (makes 2 dozen)
INGREDIENTS
- 2 tablespoons extra-virgin olive oil
- 2/3 cup finely chopped onion
- 2/3 cup finely chopped red bell pepper
- 1/3 cup whole-wheat pastry flour
- 1/3 cup all-purpose flour
- 2 teaspoons baking powder
- 1 1/2 teaspoons chopped fresh oregano
- 1 teaspoon maple syrup
- 1 clove minced garlic
- 1/4 teaspoon sea salt
- 1/3 cup soy milk
- 1/3 cup crumbled feta cheese
- 1 large egg, well beaten
- 2 tablespoons tomato paste
- 2 tablespoons chopped kalamata olives
NUTRITION
Per muffin: 39 calories; 2 g fat (1 g sat , 1 g mono); 11 mg cholesterol; 4 g carbohydrates; 1 g protein; 0 g fiber; 106 mg sodium; 36 mg potassium.
PREPARATION
- Heat oil in a large skillet over medium heat. Add onion and bell pepper; cook, stirring often, until the onion is tender, about 5 minutes. Transfer to a large bowl and let cool for 10 minutes.
- Meanwhile, preheat oven to 400°F. Coat a mini-muffin pan with olive oil. Whisk whole-wheat pastry flour, all-purpose flour, baking powder, oregano, sugar, garlic powder and salt in a medium bowl.
- Stir soy milk, feta, egg, tomato paste and olives into the onion mixture. Make a well in the dry ingredients; add the wet ingredients and stir until just combined. Fill the prepared muffin cups two-thirds full.
- Bake the muffins until lightly browned, 13 to 15 minutes. Cool in the pan for 5 minutes before turning out onto a wire rack. Serve warm or at room temperature.
This article appeared in the January 2012 issue of Northwest Prime Time, the Puget Sound region’s monthly publication celebrating life after 50. For more information, visit www.NorthwestPrimeTime.com
