Jerry the Blogger

Now that the chaos of the holidays is drawing to a close, you finally have time to focus on healthy eating and exercise. The upcoming new year gives many of us a great excuse to make resolutions to lose weight. But the reality is that few of us keep those commitments to weight loss over the course of the new year. Still, with some dedication to a healthy diet and exercise you can get fit and stay happy.

Nutrition Is Key
After roughly a year of writing this blog and staying focused on healthy eating and exercise I've lost about 50 pounds over the course of 2008 (or lost 0.69 pounds per week over the last year). Besides realizing I need to update my head shot on this blog, it dawned on me that making a few simple changes in your lifestyle can make a huge impact on your weight loss. For example, I was able to lose all that weight in 2008 by reducing my daily calorie intake from daily overeating to healthy eating (a reduction of about 500 calories per day) and forcing myself to exercise at least three times a week for 30-60 minutes each time. Of course, I also focused on eating a variety of foods that are rich in nutrients and fiber and low in fat. Things like whole grains, fruits and vegetables combined with healthier cooking alternatives like Egg Beaters or PAM cooking spray or canola oil can make a major difference in weight loss.

As a general rule of thumb, adults should limit our fat intake to no more than 20 to 30 percent of our daily calorie intake (no more than 45 to 65 grams of fat per day for a 2,000 calorie diet). This means we have to strictly limit processed foods that are high in fat and sugar and pretty much avoid all traditional "fast food" meals such as burgers and fries.

Eat Frequently ... But In Moderation
Another major trick to losing weight and keeping it off is consuming small, frequent meals over the course of the day to reduce hunger. Eating five smaller meals each day may boost your energy level and help prevent you from overeating at each meal. Smaller portion sizes also you to enjoy a variety of foods throughout the day ... so you can satisfy your sweet tooth and your cravings for salty snacks at different times every day.

Work Out 
I know that you probably don't want to read about the need for exercise in a blog about nutrition, but the truth is that diet alone will never be enough to maintain a healthy lifestyle over the long run. When I first started trying to lose weight at the beginning of 2008 I was working out for a minimum of 30 minutes a day at least five days a week. A combination of aerobic activities (fast walking, jogging or swimming) and strength training focusing on multiple muscle groups are essential if you want to lose weight and keep it off.

Even women who might be concerned about developing an overly muscular body need to include strength training in order to increase lean muscle mass. Muscle is a key element in your body's arsenal for regulating your metabolism and burning fat, so you need muscle if you really want to see those numbers drop on the scale.

So, as 2008 draws to a close, keep in mind that nutrition and exercise together form a dynamic duo essential to keeping you healthy in 2009.

• 6 ounces untrimmed dark- and white-meat turkey: 450 calories
• 1/2 cup homemade stuffing: 250 calories
• 3/4 cup mashed potatoes: 275 calories
• 1/2 cup gravy: 150 calories
• 3/4 candied sweet potatoes: 400 calories
• 1 slice fruitcake: 325 calories
• 1 glass beer (12 ounces): 150 calories
• 1 glass wine (4 ounces): 100 calories
• 1 cup regular egg nog: 400 calories
• 1 slice apple pie: 410 calories
• 1 slice pumpkin pie: 350 calories
• 1 slice pecan pie: 650 calories
  

TOTAL CALORIES: 3,910

Granted, you might not consume all of the items on that list when you're enjoying a holiday meal with your family, but it's not uncommon for most Americans to consume most of the items on the above list. Keep in mind that making a combination of changes as simple as replacing regular egg nog (400 calories) with light egg nog (110 calories) and cooking with PAM All Natural Cooking Spray (7 calories) instead of oil (120 calories) or butter (100 calories) can substantially reduce the number of calories you eat.

Enjoy your holidays, and remember to eat healthy.

Most Americans have probably heard the FDA's long-standing recommendation that pregnant women, women who are breastfeeding, infants and children should limit their consumption of fish and other seafood in order to reduce exposure to mercury. However, all of that may be changing.

The FDA is now urging the White House to approve revised recommendations that encourage pregnant women, women who are breastfeeding, infants and children to eat more fish ... because the benefits of eating fish outweigh the potential risk of exposure to mercury. Previous FDA recommendations advised that individuals in these populations should limit consumption of mercury-contaminated fish and avoid certain high-mercury species altogether, including swordfish, shark, tilefish and king mackerel. Mercury is known to damage neurological development of fetuses and infants and might also pose cardiovascular risks for adults.

In contrast, a draft report of the new recommendations submitted to the Office of Management and Budget for the FDA states that the nutrients in fish (including omega-3 fatty acids and selenium) could boost a child's IQ by three points. In addition, it said that the greatest benefits would come from consuming more than the current 12 ounce limit recommended for pregnant women, women of childbearing years, women who are breastfeeding, infants and children.

The Environmental Protection Agency, which is also responsible for protecting the public from mercury contamination, criticized the new recommendations suggesting that these new FDA recommendations reflect a "oversimplified approach" that could increase the public's exposure to mercury. However, the National Fisheries Institute and the FDA have supplied substantial scientific data supporting the new recommendations.

Is fish the new "wonder food" in a healthy diet? Only time will tell. In the meantime, I'm just glad it gives me another excuse to cook talapia in some Wesson Canola Oil and sea salt with a side of beans and rice.