What ’s Your Resolution?

December, 2003

For many people, the New Year brings with it a resolution to exercise more and eat less. Whether that means dusting off the treadmill or sticking with the latest diet, commitments like work, school, social events, kids and vacations make it extremely difficult to maintain a healthy routine. We spoke to two women whose job is to help people meet their fitness and nutrition goals and asked them for their advice on eating right.

Personal Trainer, Yoga Instructor and Fitness Director at Bodies in Balance in Northbrook, Susan Rosecrans, believes that “it is possible to eat nutritious without feeling deprived.” She emphasizes the importance of staying away from processed foods. “When whole or natural foods have been processed, they don’t have as many nutrients. And without the nutrients, your body won’t feel full. Often times, these foods are very high on the glycemic index so they raise insulin levels and tend to be stored as fat.”

Then what should we be eating" Susan, a Sunset shopper, says that Sunset offers a lot of choices. “Instead of opting for white pasta, choose brown rice and pastas made from whole wheat, soy and lentils.” She also recommends the The South Beach Diet entrees and the no nitrate turkey in the Deli. “The Produce Department offers a lot of portable, nutritious snacks, like the mini carrot sticks.”

Personal Trainer, Sue Ryan, also a Sunset shopper, works with clients at the Libertyville Sports Complex and at the Lake Forest Parks and Recreation facility. She agrees that stocking up on the right foods is key. She says “If you want a healthy lifestyle, you can’t just pop a pill. You have to put in some preparation. Make a list and have whole grains instead of white bread in the house. Fill your refrigerator with healthy snacks.”

We asked the women about weight loss expectations. Susan meets some clients who want a quick fix. “ They seem to think that there’s some magic formula and if they adopt it, the weight will drop off. “ How much weight loss is reasonable" “Safely, 1 pound or so of fat loss per week is all that your body can
actually do.”

Sue also advocates a sensible approach over crash dieting. But most of her clients are not looking for rapid weight loss. “By the time they come to me, they’ve already tried the quick fix. They’ve made the decision and know it’s hard work. They come to me to find out how to do it.”

Whatever your diet and exercise goals are this year, your friends at Sunset wish you luck in meeting them!

TIPS for Snacking
yogurt with granola
almond butter or peanut butter on whole grain bread
hard boiled egg
mini carrots
cheese with whole grain crackers
frozen yogurt

TIPS For Staying on Your Diet At A Party Or On Vacation
“Focus on what you can eat and enjoy a treat in moderation. Don’t gorge but don’t be obsessed.” Sue Ryan

“Have an awareness of the situation. Avoid the tendency to “go wild” knowing that you will begin dieting again at a future date.” Susan Rosecrans

“When on vacation, it’s always easy to get chicken or find a salad bar.” Sue Ryan

TIPS For Eating Healthy
“Most food that is healthy - you have to cook it yourself.” Susan Rosecrans

“Keep plenty of fruit, cheeses and turkey slices on hand so you can pack a healthy meal or snack without any preparation.” Sue Ryan

“A person on a diet should be eating all day long (5 or 6 small meals) to maintain insulin levels.” Sue Ryan

“Stay away from processed foods and refined grains. They aren’t nutrient dense and will leave you feeling hungry.” Susan Rosecrans

Pear Bear Picnic Blankets
1 medium pear, cored and cut in 8 wedges
lemon juice (optional)
8 thin slices turkey or lean ham
2 tablespoons cranberry sauce
Dip pear wedges in lemon juice, if desired. Spread each slice of cooked turkey or lean ham with cranberry sauce. Wrap each pear wedge in turkey or ham.

Pineapple-Banana Frappe
2 large ripe bananas
1 cup low fat (1%) soy milk
1 8 oz. can crushed pineapple in juice
1 cup pineapple sorbet
Peel bananas and break into chunks. Combine all ingredients in blender. Cover and blend until fairly smooth. Makes four 8 oz. servings. 175 calories per serving.

Tuna Roll Ups
2 6 oz. cans tuna, drained
2/3 tablespoon sweet chili sauce
6 green onions, chopped
1 tablespoon water
6 (12 inch) flour or whole wheat tortillas
1 8 oz. package Neufchatel cheese  
     
In a small bowl, mix tuna, chili sauce and green onions. Blend in enough water to allow easy spreading. Lay tortillas one by one on a flat surface. Spread a thin layer of cheese onto each tortilla, covering the entire surface. Spread tuna mixture over cheese to within an inch of tortilla edge. Roll up the tortilla into a snug cylindrical shape and enclose in aluminum foil. Refrigerate until serving. Then, cut the roll-ups into 2 inch slices.  

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