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Posts Tagged ‘My Plate’

As we round the corner and move towards 2018, do you still have any items on your “to do” list that you wanted to accomplish in 2017? I know I still have a few things on my list which will be pushed into the new year. At the start of the New Year, I enjoy boxing up old files and starting new files for the upcoming year. It is also fun to get a new calendar – another opportunity to start fresh and organize your work and personal life.

For many of us, a New Year is a fresh slate and we vow to . . . . . (you fill in the blank).

What is important to you? Let’s look at a few items and see if any resonate with you. Perhaps these ideas will help you get started on your goals for 2018.

Do you want be healthier? Let’s say that in 2018, you decide to focus on eating healthier or being more active. If you want to eat healthier, start by visiting http://choosemyplate.gov where you will find Super Tracker – an online food, activity and weight management tool that you can customize. Also explore USDA’s What’s Cooking? Mixing Bowl – a site full of tasty recipes and meal planning tools.

Still looking for additional ways to cut calories? Check out the tips shared on the Center for Disease Control and Prevention’s (CDC’s) website. An easy jump-start to eating healthier is to fill half of your plate with vegetables and fruits.

Perhaps your beverage choices contribute to excess calories. It might be time to Rethink Your Drink. What can you do to reduce calories?

Do you want to re-energize and move more? Most of us can make improvements in this area. Set your activity goals and find an activity that moves you. Not sure where to start? Check out the CDC’s physical activity basics for adults. If you have 10 minutes to move then start with those 10. Make it a goal to add another 10 minutes during lunchtime and finish your day with another 10 minutes of activity. You will have added 30 minutes of physical activity to your day in 3 easy chunks!  This infographic from the American Heart Association may help you get started on your circuit training activity plan.

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Create Your Own Circuit Workout. Source: American Heart Association. https://healthyforgood.heart.org/move-more/infographics/create-a-circuit-home-workout.

Clutter getting you down? Perhaps your goal for 2018 is to de-clutter and simplify your life. University of Illinois Extension has a great website to help you get started. Not sure where to start? Use the Clutter Emergency Card to help you sort what you should toss, keep or give away. Start small in one area, and once it is de-cluttered, move to another area.

2018

In the New Year, what challenge will you take on? Share your ideas in the comments!

 

Writer: Michelle Treber, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County, treber.1@osu.edu

Reviewer: Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension, Franklin County, lobb.3@osu.edu

 

Sources:

American Heart Association (2016). Create Your Own Circuit Workout at Home. http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/GettingActive/Create-Your-Own-Circuit-Workout-at-home_UCM_484683_Article.jsp#.WjvNxk2WwaE

American Heart Association (2016). Why is physical activity so important for health and wellbeing? https://healthyforgood.heart.org/Move-more/Articles/Why-is-physical-activity-so-important-for-health-and-wellbeing

Centers for Disease Control and Prevention (2015). Cutting Calories. https://www.cdc.gov/healthyweight/healthy_eating/cutting_calories.html

Centers for Disease Control and Prevention (2015). How Much Activity Do Adults Need? https://www.cdc.gov/physicalactivity/basics/adults/index.htm

Centers for Disease Control and Prevention (2015). Rethink Your Drink. https://www.cdc.gov/healthyweight/healthy_eating/drinks.html

United States Department of Agriculture (USDA). http://choosemyplate.gov

United States Department of Agriculture (USDA). What’s Cooking? USDA Mixing Bowl. https://whatscooking.fns.usda.gov/

University of Illinois Extension. Dealing with Clutter.  http://extension.illinois.edu/clutter/dealing.html

 

 

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The Dietary Guidelines encourage you to enjoy your food, but eat less and avoid oversized portions. We all know how tempting it is to finish your large sandwich, beverage, or large bagel. These oversized portions can contribute to weight gain.

If you want to maintain or lose weight, try some of these strategies:

• Eat smaller portions – can you split a breakfast or dinner entrée?
• Fill half your plate with vegetables – summertime is here; fill up on local vegetables and fruits.

Caprese Sandwich• Offer smaller portions for your sandwiches. These Caprese sandwiches were offered at a bridal shower. Fresh tomatoes and mozzarella cheese with balsamic vinegar made these small sandwiches a hit. They were wrapped in parchment paper and tied with jute so that they were easy to pick up.

• Fill up on salads! Eat darker lettuce varieties or use a Spring Mix Salad. Add fresh strawberries or berries and nuts for a nice crunch. Encourage guests to “drizzle” a little dressing on the salad for added flavor. When you have a variety of flavors in a salad, you may use less dressing. Spring Mix Salad

• Enjoying dessert? Split your dessert or eat a smaller portion. Take your time to savor the taste of your treat.

Want to learn more? Take the Portion Distortion Quiz from US Department of Health and Human Services, National Heart, Lung and Blood Institute. You will see pictures of food and how portion sizes have expanded over the past 20 years.

Make a decision to eat more veggies and fruits and watch your portion sizes!

Writer: Michelle Treber, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County, treber.1@osu.edu

Reviewer: Marilyn Rabe, Family and Consumer Sciences Educator, Ohio State University Extension, Franklin County, rabe.9@osu.edu

Sources:

http://www.nhlbi.nih.gov/health/educational/wecan/eat-right/portion-distortion.htm

http://www.choosemyplate.gov/weight-management-calories/weight-management/better-choices/decrease-portions.html

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