Resolutions for Real Life

It’s no wonder that people abandon promises to “get healthy” or “lose 50 pounds” just a few weeks after making them. Resolutions that involve making drastic changes (with no plan as to how to do so) are unrealistic. The secret to success is vowing to make small lifestyle changes you can live with, and thinking “evolution” not “resolution.” Here’s a step-by-step plan of little changes that will result in big rewards.

STEP 1: Wear a pedometer to track your steps on a typical day. Then, increase this amount by 200 steps each week. Make it your goal to eventually walk 10,000 steps per day, which is approximately equal to the USDA’s recommended 30 minutes of exercise for most days of the week.

STEP 2: Try one new vegetable each month. Use this as an opportunity to learn where the vegetable is from, what its nutritional benefits are and the different ways it can be prepared.

STEP 3: Take the stairs. Did you know that when you carry things up the stairs (like grocery bags, books or laundry) you can burn up to 127 calories in just 15 minutes?

STEP 4: Substitute 100 percent juice for sugary breakfast drinks each morning. Or, eat a piece of fresh fruit, such as an orange or a grapefruit, that provides fiber in addition to vitamin C. Top unsweetened cereal with sliced fruit, such as bananas, instead of sprinkling with sugar.

STEP 5: Forget scoring a spot up front and instead choose a parking space that’s a longer distance from the door. Every 10 minutes of moderate walking burns about 37 calories. It’s surprising how quickly those extra steps add up.

STEP 6: Drink lowfat or fat-free milk. If you drink 2 percent milk, switch to 1 percent this year, and you’ll cut 2.4 grams of fat per 8-ounce glass. Or, experience the same reduction in fat when switching from 1 percent milk to skim.

STEP 7: Avoid “couch potato” syndrome. Got a favorite TV program you just can’t miss? It’s OK to enjoy watching a little television while you unwind, but be sure to include some physical activity each day, too. Take a walk after dinner or enjoy a family ice skating outing.

STEP 8: Limit calories from beverages. Calories from beverages can add up quickly, but they don’t help you feel full. Water is still the best choice, but if you want more flavor, mix 4 ounces of seltzer with 4 ounces of 100 percent juice for a low-calorie spritzer.

STEP 9: Start a simple, weight lifting routine without buying special equipment. Cans of soup or jugs of laundry detergent make good weights for arm curls and lifts. And, weight-bearing exercise (that works against the force of gravity) strengthens your bones to help prevent osteoporosis.

STEP 10: Switch from refined white grains to whole grains. Try brown rice and whole-wheat pasta. Whole grains add essential vitamins, minerals and fiber to your diet.

STEP 11: Sign up for a dance class. Dancing proves that exercise can be fun. Slow dances like the waltz and the foxtrot burn about 200 calories per hour, while faster dances, like the polka, burn about 300.

STEP 12: Choose extra lean ground meats and poultry. When it comes to turkey or chicken, look for the word “breast” to ensure you’re getting the leanest type.


Flounder with Pomegranate Vinaigrette
Think you can’t have it all? Think again. This dish is quick-and-easy, delicious and healthy!

Prep time: 15 minutes
Cook time: 15 minutes

3 tbsp. ShopRite olive oil
1/4 cup pomegranate juice
1 tbsp. sherry wine vinegar
1 tsp. Dijon-style mustard
1 shallot, minced
4 (4-oz.) flounder fillets
Pomegranate seeds (optional)

1. Preheat oven to 400°F.
2. To prepare pomegranate vinaigrette, whisk together 4 tablespoons of the olive oil, pomegranate juice, sherry vinegar, mustard and shallot in small bowl. Season to taste with salt and pepper. Cover and set aside.
3. Meanwhile, place aluminum foil over baking sheet and spray with nonstick cooking spray. Arrange flounder fillets on baking sheet.
4. Bake 15 to 20 minutes or until fish flakes with a fork. Serve with reserved pomegranate vinaigrette. Top with pomegranate seeds, if desired.

Serves 4
Per serving: 238 calories, 3g carbohydrate, 27g protein, 0g fiber, 12g fat, 2g saturated fat, 77mg cholesterol, 150mg sodium