2008 Swimming New Years Resolutions

From the Boston Globe: "Easy ways to get, stay healthy in 2008" www.boston.com/.../ From Nancy Clark, a registered dietitian, author, and sports nutritionist: 1) Don't focus on dieting. Focus on eating. If you are on a strict diet and get too hungry, you are more likely to overeat, especially in the evening. Rather than dieting by day and blowing it by night, try fueling adequately by day and dieting by night. Eat every four hours or so, and make sure to eat a "second lunch" - think of it as another meal rather than a snack - in the midafternoon to keep your energy up and make you less hungry in the evening. Try a yogurt with granola and fruit, peanut butter on graham crackers with a decaf latte, or even a slice or two of pizza. 2) Budget your food as you do your money. A rough guideline for daily caloric intake: Multiply your ideal body weight by 15 (i.e., 1,800 calories if you want to weigh 120 pounds) if you're moderately active; add a few hundred more calories if you're very active. Divide those calories out across the day to keep yourself well fed. 3) Eat three different foods at every meal. Don't eat a scoop of tuna for lunch - eat tuna on a roll with a salad. 4) Eating will not solve emotional problems. Many people eat to make themselves feel better when they're upset. It works in the short run; certain foods can temporarily boost mood. But in the long run, you'll have the same emotional problems - plus the extra weight. 5) Don't drink too many calories. It's easy to drink calories without noticing: that eggnog latte at Starbucks has nearly as many calories as a Big Mac. It's OK to have one as an occasional treat, but consider it a meal, not a drink.

From the Boston Globe: "Easy ways to get, stay healthy in 2008" www.boston.com/.../ From Nancy Clark, a registered dietitian, author, and sports nutritionist: 1) Don't focus on dieting. Focus on eating. If you are on a strict diet and get too hungry, you are more likely to overeat, especially in the evening. Rather than dieting by day and blowing it by night, try fueling adequately by day and dieting by night. Eat every four hours or so, and make sure to eat a "second lunch" - think of it as another meal rather than a snack - in the midafternoon to keep your energy up and make you less hungry in the evening. Try a yogurt with granola and fruit, peanut butter on graham crackers with a decaf latte, or even a slice or two of pizza. 2) Budget your food as you do your money. A rough guideline for daily caloric intake: Multiply your ideal body weight by 15 (i.e., 1,800 calories if you want to weigh 120 pounds) if you're moderately active; add a few hundred more calories if you're very active. Divide those calories out across the day to keep yourself well fed. 3) Eat three different foods at every meal. Don't eat a scoop of tuna for lunch - eat tuna on a roll with a salad. 4) Eating will not solve emotional problems. Many people eat to make themselves feel better when they're upset. It works in the short run; certain foods can temporarily boost mood. But in the long run, you'll have the same emotional problems - plus the extra weight. 5) Don't drink too many calories. It's easy to drink calories without noticing: that eggnog latte at Starbucks has nearly as many calories as a Big Mac. It's OK to have one as an occasional treat, but consider it a meal, not a drink.