Healthy living for 2009

According to Registered Dietician Amy Egbert, planning is a key
component.

"Making a New Year's resolution during a stressful time makes the resolution hard to keep. Rather than setting unreachable goals, make a plan. Keep a grocery list with healthy staples," she said.

Egbert added that while grocery shopping, shoppers should check the labels on items. Some foods or drinks that seem healthy can be deceiving. Even foods that say "no trans-fats" on the label may contain trans-fats if someone is consuming more than one serving. Other key words to avoid are hydrogenated oils and high fructose corn syrup.

"Checking labels can be a real drag and can be time-consuming," Egbert said. "Check one or two labels each trip to the grocery store and after a few weeks, you will know what your staple foods and drinks will contain."

Something that consumers may not know is that they are drinking more calories than they may realize.

"Some juices are not always the healthy alternative to soda. A lot of people may think they are making a change for the better when substituting juice for soda, but some are full of sugar and calories," Egbert said. "Some juices are just as bad for you as soda. It's all about reading the labels."

When it comes to the most important meal of the day, breakfast, consumers should stick to the proper serving size listed on the label, take the amount of calories into consideration and one of the first ingredients on the label should be whole grain.

"Cereals with whole grains and fiber will be the most satisfying and healthy. Many cereals are packed with sugar which may lead to an energy crash later on. Whole grains and fiber have essential nutrients that help keep our bodies moving," Egbert said.

A new buzzword that is frequently heard in grocery stores is "organic." While organic foods are completely natural and free of chemicals, they tend to be much more expensive than non-organic foods.

"Organic foods are very controversial and in the limelight right now," Egbert said. "People living on a budget typically can't afford to spend the extra money, but in reality it's a matter of personal taste."

She added that if a customer can afford to buy organic foods then they should "go for it;" however, it isn't completely necessary for healthy eating.

"The best thing someone can do to have healthier eating habits is to start with making small changes, and add new changes each week," Egbert said. "Switch from white bread to whole wheat bread one week. Then switch from soda to water. Take small steps."

According to John Higgins, Wellness Center Coordinator at the YMCA of Saratoga, getting healthy is 80 percent about what is put into one's body and 20 percent exercise.

"It's mostly about what you eat, but really, you have to get moving too," he said.

A personalized exercise regime can help someone reach their goals. While joining a gym may be too expensive for some people, stopping into a gym for one personalized workout can empower them to stick with a routine.

"Working with a professional will help a person to set a reasonable goal," Higgins said. "Losing 50 pounds is an unreasonable goal because it takes a long time to lose that kind of weight. People should make goals to lose 10 pounds. When they reach that goal, set a new goal--10 or 15 pounds, so things don't get overwhelming. As long as you get moving, it's worth it. You can't put a price on your body."

Exercise doesn't necessarily mean that someone has to run 10 miles a day to reach his or her personal goal. A brisk walk can burn just about the same amount of calories with less impact on the body, Higgins said.

"You can work out longer and further if you are walking at a quick pace than if you are running the whole time. You just need to get your heart pumping," he added.

Like Egbert though, eating habits need to change in order to really see a difference in weight and health.

"People can work out and work out all they want, but they need to change their diet, even in little, basic ways," he said, suggesting that people eat six small meals throughout the day as opposed to three large meals. "Any good gym will have someone who can sit down with a client to help them reach their goals the right way."

For those who cannot afford a membership to the YMCA, assistance and scholarship programs are available for those who qualify.

"We are in the business to build a stronger community. We don't turn anyone away," he said.
To learn more about weight loss and getting healthier in 2009, Saratoga Hospital is hosting a free educational program called "Move It or Lose It" on Tuesday, Jan. 27 from 6:30 to 7:45 p.m. in the Board Room at the hospital. This program will help the community learn ways to keep their New Year's resolution, the benefits of weight loss, activities to shed unwanted pounds and nutritional guidelines that can help maximize weight loss. Reservations for the program are required. For more information or to make a reservation, call (518) 580-2450 or 1-866-580-2450.