Health Trends & Tips

Kristin Foster BSN, RN

The holidays are upon us, and that means food...and lots of it! It can be so difficult to stay on track with diet and exercise during the holidays. We all know the pitfalls, and it seems so easy to take action to avoid high-calorie/high--fat foods and stay active. Bu, as a colleague of mine always says, "The things that are so easy to do, are also so easy NOT to do!"
Some small adjustments can make a significant difference in your diet. See some tips below on how to reduce sodium, fat or calories from your favorite recipes, as well as some tips on how to keep moving when you feel to busy to exercise!

Adjust that Recipe!
  • Low Fat, plain yogurt can be substituted for mayonnaise.
  • In most recipes the amount of oil or butter can be cut by 1/3 without sacrificing much. Try to cut back a little bit each time you prepare the dish.
  • This is true of sugar in recipes as well. Try to use 1/3 less sugar in your favorite recipes and see if you really notice the difference.
  • Try to use herbs and spices in your favorite dishes, so you can cut back on the added salt without sacrificing flavor.
  • Only purchase "Reduced-sodium" broths.
  • If the recipe calls for heavy cream-substitute a mixture of fat-free half-and-half and plain yogurt.
  • Replace sour cream with plain Greek yogurt (with a dash of lime)
  • Romaine lettuce has more Vitamin A and K than Iceberg lettuce.
  • Make your own salad dressings by combining olive oil, vinegar, Dijon mustard and a bit of honey

Keep moving!

  1. Invest in a pedometer that measures the number of steps you take in a day. This will ionspire you to meet a minimum number every day!
  2. Encourage yourself with non-food rewards...If you keep to your goal of walking every day for two weeks, treat yourself to a trip to the movies or a pedicure.
  3. Have a dual purpose associated with your exercise so it doesn't feel like a chore. Meet a friend for a walk, or join a water aerobics class where you can socialize and exercise at the same time.
  4. Lay out your workout clothes and fill your water bottle before you go to bed, so they are waiting for you when you awake...Remove any excuse you can.
  5. Enlist a partner-it is harder to cancel your exercise routine when someone is counting on you.
If you have a strong interest in health ministry
and would like to find out how you can get more involved,
please do not hesitate to contact Kristin Foster BSN, RN
[704-927-0262]  []