Janauary 2, 2014
GIANT/MARTIN’S NUTRITIONISTS OFFER 14 SOLUTIONS TO KEEP YOUR HEALTHY RESOLUTIONS
Carlisle, PA – Losing weight and eating healthier regularly rank among the top New Year’s resolutions made each and every year. However, it’s been estimated that less than 10% will actually achieve their resolution. The nutritionists at GIANT Food Stores and MARTIN’S Food Markets are committed to helping customers achieve healthier lifestyles and in celebration of a brand new year, are offering 14 ways to be healthy in 2014!
Try incorporating some of these ideas from GIANT/MARTIN’S nutritionists into your daily routine:
- Set S.M.A.R.T goals! (Specific, Measurable, Achievable, Realistic, Timely). Don’t set yourself up for failure by setting unattainable goals. Instead create challenging, yet realistic goals that set you up for mini-successes throughout the year.
- Focus on behaviors and not numbers. Once you’ve decided on a weight goal and a reasonable amount of time in which you want to lose the weight, any other goals you set should be goals over which you have direct control. For example, set mini goals of how many servings of fruit you eat each day or how many minutes you exercise.
- For some people keeping a food journal can be tedious. Instead of writing down what you eat, snap a quick photo of it on your phone. Visual representation of what you’ve eaten or had to drink will hold you accountable during the day. At the end of the day you can look back and remember what you had to eat and when you ate it.
- Become a planner. Set aside time to plan your meals for the week prior to grocery shopping. Make half of your plate non-starchy vegetables, a quarter protein and quarter starch. If you have chicken breast as the protein, pair it with a non-starchy vegetable like green beans and a whole grain, like brown rice.
- Breakfast gives you the energy you need to start your day off right. Try to incorporate at least three different food groups at breakfast every day, like whole grains, fruit, and low-fat dairy. A yogurt parfait is a great example that contains all three!
- Keep your metabolism fired up by snacking between meals. Getting a combination of carbohydrates and protein will help keep you full longer and stabilize blood sugars. Some good choices include an apple with peanut butter, reduced fat cheese and whole grain crackers, hummus and carrots, or dried fruit and almonds.
- “Veg out” by doubling the volume of non-starchy vegetables you eat at every lunch and dinner.
- Too much sodium in the diet has been linked to high blood pressure, which is a major risk factor for heart disease. Limit your daily intake of sodium to less than 2,300 mg and instead increase your intake of herbs and spices to boost the flavor of your plate. Get creative with garlic powder, cumin, ginger, paprika and more.
- Make the TV room a no food zone. In addition, for every hour of television you watch, use the commercial time to get up and continuously move or exercise with hand weights. For an hour long television show, you’ll be moving about 17 minutes.
- Stay hydrated. Even mild dehydration can leave you tired and lacking energy for daily tasks. Limit your liquid calories like soda, fruit drinks, iced teas, coffee drinks, etc. Try carrying a reusable water bottle with you wherever you go and drink from it throughout the day.
- Plan ahead and pack a healthy lunch for work so that you are in control of your choices. Be sure to include a lean protein, healthy fat, and whole grains, in addition to your fruits and vegetables.
- When dining out, go online ahead of time to look at nutrition information to determine which meal option would be the healthiest.
- Be mindful to eat slowly, enjoy the taste and textures, and pay attention to how you feel. Use hunger and fullness cues to recognize when to eat and when you’ve had enough. Our brains need at least 20 minutes to get the message that our stomach is full.
- Finally, get your rest! The average American needs between 7-9 hours of sleep per night. According to the Centers for Disease Control and Prevention, insufficient sleep can be associated with a number of chronic diseases such as obesity, diabetes, cardiovascular disease and depression.
Headquartered in Carlisle, Pennsylvania, GIANT/MARTIN’S operates nearly 200 grocery stores in Pennsylvania, Maryland, Virginia and West Virginia, under the names of GIANT Food Stores and MARTIN’S Food Markets. GIANT/MARTIN’S employs more than 32,000 associates. Founded in 1923, GIANT and MARTIN’S have a long-standing commitment to eradicate hunger and improve the quality of life for children in addition to working with hundreds of local organizations annually. The company was recognized for its leadership in the fight against hunger with the Golden Grocer Award by the U.S. Department of Agriculture. In addition, GIANT/MARTIN’S is one of the top fund-raisers in the country for local Children’s Miracle Network hospitals. GIANT and MARTIN’S are Ahold companies. For more information visit www.GiantFoodStores.com and www.MartinsFoods.com. Find us on Facebook at facebook.com/giantfoodstores and facebook.com/martinsfoods.