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“НАШЕ ЖИТТЯ”, СІЧЕНЬ 2017 WWW.UNWLA.ORG 33 Reviving Your New Year’s Health Resolution: Promises You Can Actually Keep by Ihor Magun, M.D., F.A.C.P. When that clock struck at midnight on December 31, 2016, we welcomed in the new year. Some of you may have made resolutions to adopt a healthier eating pattern and lifestyle. But as the cold winter days drag on in January (especially for those of us who live in those climate zones subject to cold weather), most people begin to crave and search for comfort food. Gradually, the momentum of good intentions begins to stall and may even come to a screeching halt. This is precisely the time to revisit those good in- tentions. The following tips will get you back on track and may help inspire a healthier life style for the rest of the year and beyond. The first step is to eliminate the word “diet” from your vocabulary. It literally is a four-letter word, and it promotes a feeling of deprivation. By forcing us to say “no” to food that we crave, it makes us want that food even more intensely. So replace that tedious and disagreeable four-letter word with a much more user-friendly three-word phrase: “modification in eating.” Of course, this is just a different way of saying the same thing but it sounds much less restrictive. Trust me and visualize the potential: If someone asks you “are you on a diet?” your answer will be “no, just modifying my eating.” Sounds better already, doesn’t it? Shopping habits are important. Stay away from things with high calories and fat content. If there is a lighter version of a product, choose it. We tend to eat more if a package is large, so buy smaller pack- ages. Apply the same strategy to food servings. Studies have shown that we measure portion size visually based on the size of the plate and how much of that plate has food on it. So fool your brain by using smaller dishes. If your plate is smaller (say a desert plate vs. a dinner plate), you’ll see more food. Para- doxically, most people feel full when they eat from a smaller plate and may feel hungry even if they eat the same amount of food served on a larger plate. It really works! Food preparation also matters. If you can bake it, broil, it or microwave it, do so. Stay away from frying and avoid adding any fat or grease. Drink plenty of water. It helps you feel full. Add a squeeze of lemon or lime to keep your mouth happy. Also increase your fiber intake. Choose cereals that have a large fiber content. Not only will this satisfy your “right now” hunger, it will keep you from looking for something to eat too soon after a meal. Beans are a great source of protein and fiber. They are also a rich source of a fiber called “resistant starch.” This slows down the passage of food from the stomach and provides a sense of fullness. Popcorn is a good source of whole grain. It is big on volume, and this trans- lates to the brain as “more filling.” Make sure the brand of popcorn you buy has limited added calories and stay away from the butter! Fruit is always a good choice, especially because it is loaded with fiber and is a good source of vit- amins and minerals. Raspberries rank very high on the list of good fruits because they provide eight grams of fiber per cup. This fruit is best when consumed whole; juicing removes healthful fiber. Fresh or frozen fruit is OK, but read labels because some frozen products contain added sugar. And don’t forget your vegetables: celery, radishes, cucumber, peppers, salad greens (all types) and sauerkraut (a Ukraini- an favorite) contain fewer than 20 calories per serving. Don’t forget to get a good night’s sleep; eight hours will make your body feel good and will boost your strength. Work at being happy and be content with your age. Remember that age is just a number and only a state of mind. Try to rekindle that carefree feeling you associate with your youth. Somewhere between all your responsibilities, find time to carve out time dedicated for yourself. Designate this stress relief time—be it fifteen minutes or much longer—as “MY TIME” and don’t let anyone or anything in- trude. Meditate, do yoga, run, walk around the block, or find some other activity that is good for body and soul. Adopt these good habits and you will surprise yourself; before you know it, you will recognize that you actually keeping that resolution and you can keep it going all year long. And don’t worry; you are not alone in this healthy lifestyle. I will keep on encouraging you throughout the year! Happy New Year to the New You!
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