Ratasha Iribarren/Columnist
Is your New Year resolution to dominate your diet and fit into those skinny jeans you have been dying to buy? If you are in fear of another failed resolution, here are some tips to help you make a nutrition makeover for 2012.
The Kitchen
Just like you clean out your closet to make room for the new clothes that will fit your ideal body, it is important to perform a kitchen cleansing to allow space for healthier food. Let’s start with the refrigerator.
Although the refrigerator stores a safe haven of muscle building proteins, craving cutter cheeses, and cancer fighting milk, it can also be home to a detrimental diet. Say good-bye to sugary sodas and juices, and toss anything with high fructose corn syrup as the first ingredient on the label.
Even seemingly healthier items like salad dressings and yogurt can contain this empty calorie promoter. As painful as it may be, throw out any cookies, cakes, donuts, or pies that lock eyes with you every time you open the door.
Proceeding onto the pantry, rid your shelves of any processed and packaged foods. If you read the nutrition label and notice words that you cannot pronounce, chances are it is not good for you. Make sure to say sayonara to glucose friendly cereals and salt hoarding chips as well.
The Supermarket
Now that you have let go of last year’s trends, it is time to make a shopping list. Stock up on fruits and vegetables of all shades and colors. Not only will you receive the nutrients you need to live a more enjoyable and healthier life, but you will also be consuming low calorie fiber filled foods that will help keep your stomach satisfied longer. In addition, purchase some protein at the deli counter with lean turkey and chicken cold cuts, and pick up some healthy fat containing eggs for a filling breakfast or daytime snack.
Don’t forget calcium rich foods like Greek yogurt and your favorite cheese, which will also keep you full without the extra carbohydrates that you will find in most packaged foods.
When shopping for milk, I like to reach for the two-percent container because it takes out some of the unhealthy fat from regular milk without compromising the taste. Depending on your dietary needs, choose the milk that corresponds with how much fat your body calls for. As far as grains go, opt for whole grains if you have not done so already.
You can find whole grains in oatmeal, brown rice and pasta, wheat bread and many other loafs at your supermarket bakery. Refined grains in white bread and white rice remove the dietary fiber that keeps us full, as well as iron and numerous B vitamins.
Lastly, remember to pick up plenty of water, which helps quench your thirst without the unnecessary calories. As a general rule of thumb, do not get lost in the labyrinth of the supermarket aisles. Supermarkets tend to keep healthier nutrition basics on the perimeters of their stores.
Time to Eat
After cleaning out your kitchen, making a list, and shopping for your new healthy lifestyle it is time for a well deserved meal.
Eat the rainbow, and fill half of your plate with fruits or vegetables to satisfy your hunger. Pair that up with a serving of chicken for protein, and add in some whole grains. For more information on how to construct a healthy meal, go to choosemyplate.gov.
In addition to a balanced meal, it is important to keep fueled in between meals throughout the day. Every Sunday, make it your mission to prepare snacks for the upcoming week. Check food labels to measure your servings. For example, if you buy a bag of pretzels and a serving size is 9 pretzels; divide your bag into serving sizes with 9 pretzels in re sealable snack bags.
This way, your food is readily accessible throughout the week and you won’t feel the need to visit your nearest campus vending machine. In addition, make it a habit to store your veggies and fruits up front in the refrigerator and freeze half the amount for smoothies on the go.
Also, do not drink your calories and guzzle down glass of water with every meal. And as far as cravings go, do not deprive yourself.
I myself need (yes, need) a serving of something sweet every night to satisfy my sweet tooth. Depriving myself of cookies, cakes, and ice cream will just make me eat an oversized portion when I finally do break!
Do not think of this as a new diet, but as a healthier lifestyle. By saying goodbye to your old habits and welcoming a change in your kitchen, you will be saying hello to your new skinny jeans in no time!
Fit for Life! is a biweekly fitness column. Ratasha Iribarren is a fitness instructor at the Recreation Center.
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