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Happy New Year's Resoutions

 Healthy New Year’s Resolutions

T’was the month after Christmas and all through the house
Nothing would fit me, not even a blouse.                                              
The cookies I'd nibbled, the eggnog I'd taste
All the holiday parties had gone to my waist.
When I got on the scales there arose such a number!
When I walked to the store (less a walk than a lumber).
I'd remember the marvelous meals I'd prepared;
The gravies, the sauces and beef nicely rared,
The drinks and desserts, the bread and the cheese
And the way I'd never said "No thank you please."
As I dressed myself in my husband's old shirt
And prepared once again to do battle with dirt?
I said to myself, as I only can,
"You can't spend a winter disguised as a man!"
So? away to the last of the sour cream dip,
Get rid of the fruit cake, every cracker and chip
Every last bit of food that I like must be banished
'Til all the additional ounces have vanished!
I won't have a cookie, not even a lick.
I'll want only to chew on a long celery stick.
I won't have hot biscuits, or corn bread or pie,
I'll munch on a carrot and quietly cry.
I'm hungry, I'm lonesome and life is a bore?
But isn't that what January is for?
Unable to giggle, no longer a riot.
Happy New Year to all and to all a good diet!
            Here are 10 tips for trimming down for a healthier you, and they won’t cost a dime (courtesy of the American Institute for Cancer Research).
            1.  EAT YOUR F’S AND V’S.  Mom’s advice might have included minding your P’s and Q’s and eating your F’s and V’s - your fruits and vegetables that is.  She was right.  Satisfy your hunger with fewer calories and more nutrition at mealtimes by eating plenty of vegetables and fruits.  You won’t want larger portions of higher-calorie foods like meats, cheeses and desserts.

            2.  MOVE EVERY DAY.  Think of physical activity as a part of your daily health routine, like brushing your teeth.  Physical activity can increase the amount of calories you burn today, and will speed metabolic rate for good by building muscle.  Being more active may also help you control food cravings, have a more positive outlook and feel better about yourself - no kidding!
            3.  DEBUNK THE “FAT-FREE” MYTH.  Cookies, candies, chips and frozen treats may be labeled fat-free, but portions count and calories can mount.  A fat-free label is not a license to reach the bottom of the bag.  Eat these savory and sweet treats in moderation.
            4.  GIVE YOUR FOOD THE ATTENTION IT DESERVES.  Don’t munch while watching TV, driving or doing chores.  Slowly savor your food and you will feel satisfied with less.
            5.  SNACK FROM A PLATE, NOT A PACKAGE.  Absentmindedly snacking from the pack can lead you to eat more than you realize.
            6.  LEND YOUR STOMACH AN EAR.  This simply means asking yourself if you’re hungry before you eat, and asking yourself if you’re satisfied so you can stop eating.  Boredom, loneliness, anxiety and habit do not equal hunger, and eating until you are stuffed is overeating.  If you haven’t listened to your body for a long time, keep practicing - the signals will become more clear.
            7.  ADDRESS EMOTIONS.  Eating to deal with stress, emotions or boredom won’t solve your problems; it will only add calories to your diet and pounds to your frame, usually without the satisfaction of even tasting the food.  Find other ways to relax, cope or entertain yourself.  Call, write to or e-mail a friend, go for a walk, soak in the tub, read, do crossword puzzles - try to meet your needs and address your emotions without food.
            8.  RESIGN FROM THE “CLEAN PLATE” CLUB.  Refrigerate leftovers for tomorrow’s lunch, take half of large restaurant portions home or try planning something enjoyable to do after meals so you don’t keep eating just to procrastinate.  If you enjoy lingering at the table, remove your plate so you won’t be tempted to nibble.
            9.  AVOID THE “NOW I’VE BLOWN IT!” SYNDROME.  A large meal, an indulgent treat or a day without exercise doesn’t mean a thing.  There are no bonus points for perfection - just try to make choices over the weeks and months that add up to a healthy diet.  You don’t have to feel guilty after enjoying a brownie, just make more nutritious snack choices for the rest of the week.
            10.  TAKE THINGS ONE STEP AT A TIME.  Research suggests that even modest weight loss can benefit your health, so focus on slow weight loss, instead of trying to lose too much too fast. Better yet, try making your lifestyle healthful - the weight loss will eventually follow.
For more information on becoming a healthier you, visit our website,
            ‘HAPPY NEW YEAR 2014’ from all of us at the Utah State University Extension office here in Juab County.


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