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The holiday season is finally over. You’ve stuffed yourself with turkey, ham, pumpkin pie, cookies and sugary cocktails during the six-week eat fest.

Now what?

It’s easy to get caught up in the latest fad diets to try to lose weight fast, including diets that detoxify, that promise to cleanse the body of toxins crammed in during the holidays. But the truth is you already know what to do, said Marissa Moore, a registered dietitian and national spokesperson for the American Dietetic Association.

“I’m not a proponent of detox diets,” Moore said. “Our liver and kidneys take care of it for us. For people wanting to completely change their diet, eat vegetables, drink more water and eat healthy grains.”

It’s common knowledge that overweight people are at higher risk for coronary heart disease, stroke, Type 2 diabetes, cancers and hypertension. The problem is people place unrealistic expectations on themselves — trying to lose too much weight too fast or depriving themselves of favorite foods. Moore said this is the underlying reason why losing weight is the most common New Year’s resolution that’s broken every year.

“It’s important to make sure that you set realistic and small goals you can achieve,” Moore said. “Instead of, ‘Oh, my gosh. I’m going to start a new diet without enjoying my favorite foods,’ try cutting down on some of the things in your life that are unhealthy.”

If you drink four sodas a day, cut down to one per day. The next week, add in more vegetables to meals. Then the following week, use smaller plates, which force smaller portions.

Above all, strive for a nutrient-rich diet by first choosing among the basic food groups, including:

• Brightly colored fruits and 100 percent fruit juice
• Vibrantly colored vegetables and potatoes
• Whole, fortified and fiber-rich grain foods
• Low-fat and fat-free milk, cheese and yogurt
• Lean meats, poultry, fish, eggs, beans and nuts

“This encourages healthy behavior versus trying to do everything at once,” she said. “If you cut back on 100 calories a day, you can lose 10 pounds per year.

That could be as simple as switching to diet soda versus regular or skipping the piece of bread at dinner.”

Mix in nutrient-rich foods by making creamier oatmeal with fatfree milk mixed with raisins, dried cranberries or blueberries; eating sandwiches on whole-grain bread and adding slices of avocado, tomato or cucumber; choosing nutrient-rich choices when eating out, such as entrée salads with grilled seafood and low-calorie dressing; or top foods with chopped nuts or reduced-fat shredded sharp cheese to get crunch, flavor and nutrients from the first bite.

There are other ways to encourage healthy eating habits. Moore said it’s crucial to build a strong support system of friends, family or coworkers. This could be a walking buddy or a healthy cooking/recipe club. Splurge when the time is right, Moore said. Deposit a few dollars in a wellness account each time you achieve a small win. When you reach your major goal, use the funds to buy a spa treatment, new clothing or a dinner at a nice restaurant.

HOUSEWORK-OUT

If you briskly go about your household chores, you will lose a significant amount of calories:

• Mop the floor or vacuum for a half hour: 140 calories
• Iron for half an hour: 75 calories
  
• Pull weeds for half an hour: 177 calories
  
• Mow the lawn: 120 calories
  
• Wash the car for an hour or clean the house up after a party: 300 calories and burn another 152 calories by washing dishes
  
• Bagging leaves, grass and clipping burns in 30 minutes: 136 calories
• Spend an hour rearranging furniture before and after party: 450 calories
• Indoor painting for an hour: 204 calories
  

  
  

SOURCE: www.weightlossresources.co.uk

SNEAK IN VEGGIES!

Stack your sandwich with as many vegetables as you can —
fresh cucumbers, lettuce, tomatoes, peppers, onions and more —
for a lunch chock full of nutrients.

Viva vitamins

If you’re not sure what foods to eat for the specific nutrients your body needs, the American Dietetic Association offered this essential list:

• Carotenoids: Considered to be effective allies against prostate cancer, cancers of the mouth, pharynx, esophagus, stomach, colon and rectum. You can find them in red, orange, deep-yellow and some darkgreen leafy vegetables, such as tomatoes, carrots, spinach, Brussels sprouts, sweet potatoes, winter squash and broccoli.
• Vitamin C: Protects the body from infection and damage to body cells and helps produce collagen. Vitamin C is commonly found in citrus fruits, strawberries, sweet peppers, tomatoes, broccoli and potatoes.
• B-Vitamins and Folate: B-Vitamins are essential in supporting the body’s metabolism rate, producing energy and aiding the body in fighting disease and infection. Foods rich in B-Vitamins include pork, green peas, enriched grain products; milk and dairy foods; salmon; chicken and eggs; leafy green vegetables such as spinach.
  
• Calcium: Perhaps the most essential nutrient when it comes to bone health. The American Dietetic Association recommends consuming three servings of low-fat or fat-free milk or other dairy products every day.
  
• Fiber: Best known for helping to keep food moving efficiently through your body, fiber can be found in whole grains, beans, fruits and vegetables.
• Iron: Iron’s main purpose is to carry oxygen in the hemoglobin of red blood cells throughout your body, so cells can produce energy. Iron can be found in fish, poultry, spinach and beans.