Fall is coming! #ANewSeason: Week4 – eat healthy! (cont’d)

September 20, 2018

The Counseling Corner

By Rev. Judith T. Lester, B.Min. M.Th

“Somewhere along the way, I realized that the new year doesn’t begin for me in January. The new and fresh has always come for me in the Fall. Ironically, as leaves are falling like rain, crunching beneath my feet with finality, I am vibrating with the excitement of birth and new beginnings…My year begins in Autumn.” -Betsy Canãs

It has been this writer’s goal to outline ways to rev up your exercise routine as well as jumpstart a healthy eating regime as we begin #ANewSeason! Really, it doesn’t matter how old you are or what season it is, exercise and eating healthy are always in season. This series continues with Tips 3-8 from the U.S. Department of Health & Human Services (HHS) on healthy eating and healthy snacking.

HHS tip #3: Switch to fat-free or low-fat (1 percent) milk. Both have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.

HHS tip #4: Choose a variety of lean protein foods. Meat, poultry, seafood, dry beans or peas, eggs, nuts, and seeds are considered part of the protein foods group. Select leaner cuts of ground beef (where the label says 90 percent lean or higher), turkey breast, or chicken breast.

HHS Tip #5: Compare sodium in foods. Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select canned foods labeled “low sodium,” “reduced sodium,” or “no salt added.”

HHS Tip #6: Drink water instead of sugary drinks. Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugar and calories in American diets. Try adding a slice of lemon, lime, or watermelon or a splash of 100 percent juice to your glass of water if you want some flavor.

HHS Tip #7: Eat some seafood. Seafood includes fish (such as salmon, tuna, and trout) and shellfish (such as crab, mussels, and oysters). Seafood has protein, minerals, and omega-3 fatty acids (heart-healthy fat). Adults should try to eat at least eight ounces a week of a variety of seafood. Children can eat smaller amounts of seafood, too.

Hhs tip #8: Cut back on solid fats: eat fewer foods that contain solid fats. The major sources for Americans are cakes, cookies, and other desserts (often made with butter, margarine, or shortening); pizza; processed and fatty meats (e.g. sausages, hot dogs, bacon, ribs); and ice cream.

Healthy snacking
• For a handy snack, keep cut-up fruits and vegetables like carrots, peppers, or orange slices in the refrigerator.
• Teach children the difference between everyday snacks, such as fruits and veggies, and occasional snacks, such as cookies or other sweets.
• Make water a staple of snack time. Try adding a slice of lemon, lime, or a splash of 100 percent juice to your water for a little flavor.
• Swap out your cookie jar for a basket filled with fresh fruit.

Beloved, the HHS notes that small changes can make a BIG difference to your health. The HHS suggests try incorporating at least six of the eight goals into your diet. Commit to incorporating one new healthy eating goal each week over the next six weeks.

Have you been overlooking and/or neglecting self-care? Why not jump-start this new season taking more time to take care of self? In next week’s article, you will be enlightened by an article by my daughter who will serve as the guest columnist writing on the topic of self-care.

Next week: self-care

The writer does not assume responsibility in any way for readers’ efforts to apply or utilize information or recommendations made in this article, as they may not be necessarily appropriate for every situation to which they may refer. This information is for educational purposes only. If you would like to contact Rev. Lester, write to her c/o P.O. Box 121, Brookfield, WI. 53008.