“11 Tips to Make Your 2011 Healthier” from NSU’s Biggest Loser Program’s Nutritionist

Wondering how to stay on track and avoid temptations that might derail your 2011 weight loss efforts? Then get inspired and follow along with 18 local students and staff from NSU as they embark on the fifth annual NSU’s Biggest Loser challenge. Learn more here.

To jump start your own journey, here are “11 Tips to Make Your 2011 Healthier” from Marilyn Gordon, Ed.D., a registered dietitian, specialist in sports dietetics, and licensed nutritionist at NSU:

1. Begin with a fresh, clean fridge and pantry – Check the expiration dates on all foods and toss out last year’s food. Wipe down the shelves and drawers in hot, soapy water. Remember to clean out the freezer, and check temperatures. The fridge should be less than 40 degrees F and the freezer 0. Start the year with new sponges and wash all dish cloths and towels.
2. Stock up lightly on foods that you enjoy – Buying “in bulk” can encourage overeating. Only purchase what you will eat in the next few days. Fresh is best! Make healthy foods convenient by having them readily available. Add an attractive fruit bowl to your desk, stock it and use it. Nuts are great as long as you keep portions in line. Light dairy can add a flavorful protein punch.
3. Eat breakfast daily – It is truly the most important meal of the day. “Fuel up” your active lifestyle. Create your meal by starting with a whole grain, adding a protein, and topping it off with a fresh fruit. Take a large bottle of water with you to work or to class. Drink it all and consider a refill.
4. Count up your fruits and vegetables – Strive for at least five servings in a rainbow of colors. Fresh, frozen, canned without salt, or single servings cups all count! Eat some produce raw and cook some. Some nutrients are more available after cooking whereas others are best uncooked.
5. Make conscious decisions about food – Brown bag a healthful lunch, or look up restaurant nutrition information online before eating out. When you order, don’t be afraid to modify your meal to make it fit your lifestyle.
6. Make one new recipe a week – Cooking is fun and creative, and recipes online are free. You can tweak them as needed and may discover a new favorite. Learn to cook by experimenting, or check to see if your local grocery store offers cooking classes.
7. Avoid “portion distortion” – A seemingly single-serve item may actually contain two or three servings. When dining out, portion distortion can also be an issue. Don’t be afraid to ask for a box and make one meal into two – some for now and some for later.
8. Eat without distraction – Multi-tasking around food is a recipe for overeating. Separate your meals from TV, computer, homework, and driving. Be present at meals to thoroughly enjoy each bite and to be able to recognize when you have had enough and it is time to put the fork down.
9. Slow the pace of eating – The pace of life is quick enough and it is easy to eat too much and then feel uncomfortably full. This year make an effort to eat slower. Put the fork down in between bites, pause, relax, and savor the flavor. You may become satisfied on less food.
10. Keep a schedule – Just as meetings and deadlines are important additions to your calendar, make sure meal times and movement make the cut. Add automatic reminders into your Outlook or on your smart phone to jog your memory.
11. Stay active – If you are one of the few who can make it to the gym during your lunch hour, more power to you! But staying active can be as simple as stretching and walking a bit throughout the day during your breaks. This will get your blood flowing and help you feel more energized. Wear a pedometer for added motivation, and work your way up to 10,000 steps a day.

Compiled by Brandon Bielich and Andra Liwag.