New Year’s Diet Resolutions

After indulging ourselves with all kinds of foods during the holidays, we all want to lose some weight. Whether you want to lose a couple of pounds or more, the most important thing to remember is that “A journey of a thousand miles begins with a small step” (Chinese proverb). In other words, to reach any goal, one must begin slowly, step by step. Focus on making only one change at a time. Here are some ideas to help you make dietary and other health changes for the New Year:

1. Exchange soda for water. You can lose one pound per month. Drink water with a splash of your favorite juice and sparkling water.
2. Add more veggies to your plate and reduce the amount of meat.
3. Pick up a fruit for dessert.
4. Eat a fruit or vegetable as a snack.
5. Designate a day as “fish day.”
6. Try a new fruit or vegetable next time you shop.
7. Select yogurt as a snack or dessert and add fresh fruit to it.
8. Instead of butter on your toast or sandwiches put slices of avocado or use nut butters.
9. Use brown rice or mix it with your regular favorite type of rice. Add some cooked vegetables, herbs such as parsley, oregano, thyme, and sprinkle with olive oil and a little salt.
10.Get your body moving! Walk, dance, and play with your children.
11.Make sure you get enough sleep. It will help your body restore, stay healthy, and cope with stress.

Gift Cards

Now that the holidays are over, you may have one or more gift cards lying around and have questions on how long you can keep them.

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No single food or food component can protect you against cancer by itself. But scientists believe that the combination of foods in a predominantly plant-based diet may. There is evidence that the minerals, vitamins and phytochemicals in plant foods could interact in ways that boost their individual anti-cancer effects. In addition, vegetables, fruits, whole grains and beans are low in calorie-density and protect against weight gain.

According to the second expert report, carrying excess body fat is implicated in the development of cancer. Eating a predominantly plant based diet can help prevent weight gain and protect against those cancers whose risk is convincingly increased by higher body fat (cancers of the colorectum, esophagus, endometrium, pancreas, kidney and breast in postmenopausal women).

The American Institute of Cancer Research (AICR) recommends at least 2/3 of your plate should be filled with vegetables, fruit, whole grains and beans. Much of the laboratory research on diet and cancer suggests that eating vegetables, fruits, whole grains and beans will protect against cancer. Scientists are investigating how and why these foods may prevent the development of tumors.

— American Institute of Cancer Research

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