20 Feb 2017 The cycles of life: Small changes can bring big results

by Lori Dather

I’m sure my life is similar to most people. Every year, we go through the same big cycles: New Year’s resolutions, springtime prep for beach season, fall school preparation and, finally, Christmas. We are always striving to make big changes to get to that magic number on the scale and tone up to look great in those jeans, swim suit or holiday dresses.

What if I told you there is an easier way to live healthy? March is National Nutrition Month with the theme “Put Your Best Fork Forward.” You have all the tools you need to live healthy. My friends tell me all the time, “I know what I need to do, I just don’t do it.”

I challenge you to make small changes throughout March so you aren’t overwhelmed. You can find support and resources, including tip sheets and handouts, on the National Nutrition Month website at eatright.org/resource/food/resources/national-nutrition-month.

What do these small changes look like? Let’s keep it simple:

Smaller portion sizes.
If you eat at a restaurant, take half the portion home with you or share.
One serving is usually enough…read the label.
Use smaller plates and cups — this really does work!
If you eat dessert, just take a few bites to satisfy the craving.
Replace processed carbohydrates with whole grains (at least half your grains need to be whole grain).
Read the label to be sure you are buying 100 percent whole wheat or whole grain.
Increase fresh, colorful vegetable consumption (try for three to five a day).
Include vegetables with lunch, supper and snacks — try to fill half your plate with veggies.
Wash and cut up fresh vegetables over the weekend so you have ready-to-eat veggies during the week.
Smoothies are an excellent way to incorporate veggies into your diet (you can’t even taste them, I promise).
Eat within your calorie requirement daily.
Exercise every day.
Everyone can do something — so find your “something” and do it!
Walk, run, bike, swim, Zumba, dance…you get the point.

To determine your calorie requirement and food plan based on your age, activity level and other factors, go to choosemyplate.gov/MyPlate-Daily-Checklist-input.

Finally, set your mind to success and not excuses. If faced with temptation, go for a walk or do something you have been putting off (clean a drawer or closet). Try drinking water or a healthy smoothie. Set your alarm for 15 minutes and walk away. Hopefully the temptation will pass.

I know you will have moments of failure, but pick it up where you left off and don’t give up. Small changes really will give you big results.

“Grab-n-Go” Green Smoothie
(Served Monday and Wednesday in the Conway Regional Medical Center Café)

4 servings – 16 oz. each (48 oz. blender)
3 ripe bananas
4 cups frozen diced mango
4 cups raw spinach
Water
Ice
1 serving – 16 oz. each
1 small ripe banana
1 cup frozen diced mango
1 cup raw spinach
Water
Ice

Blend banana and ice. Add frozen mango and blend well (add small amount of water as needed). Add spinach and blend well (add small amount of water as needed). Add ice for desired texture. Serve immediately.

Nutrients:
120 calories
2 gm protein
30 gm carbohydrate
1 vegetable serving
2 fruit servings

*Source: USDA Agricultural Research Service National Nutrient Database: https://ndb.nal.usda.gov/ndb/search/list