When you are putting those 2010 goals in place, make sure they are SMART goals.
S - specific, if it is too broad, "I am going to eat healthier", it will be beyond achievement.
M - measurable.  There must be a way to track and measure your goal to achieve it.
A - A value - this goal must be of importance to you in order to achieve it.  If you are setting a goal for the likes of
another you are less likely to keep up with it.
R - realistic - "I am going to reduce my 38% body fat to 18% in 2 months" is not realistic.
T - Timeframe - all goals need a deadline.  If you don't have a deadline then there is less of an incentive to achieve the goal.

Another thought to consider when establishing your goals is who you surround yourself with and their habits.
Surround yourself with those of similar goals...you are more likely to stick to something when you have friends and family doing the same things.  Studies have shown that people can modify their behavior when surrounded by those with similar goals and habits.  So stick with those healthy buddies, they can keep you on track to healthy living.
Happy Healthy New Year.

Next time you reach for a snack, try these...Trader Joe's Crunchy Curls.
Made from lentils and potatoes...and gluten free for those that need to know.
31 curls gives you 130 calories, 4.5g fat, 18g carbs, and 3g protein.

Are you nuts about nuts?  Nuts add flavor and crunch to your meal and contain a host of nutrients.   Protein, fibre, calcium, iron, selenium, magnesium and vitamin E. Plus, most of the fat in nuts comes from heart-healthy monounsaturated and polyunsaturated fats.

Almonds (my favorite)
In 24 almonds (1 ounce) 160 calories, 14 g fat (1g saturated, 9g mono), 3g fiber.  In a study from the Journal of Agriculture and Food Chemistry, one ounce of almonds provides as much as many flavonoids (which fight free radicals and reduce inflammation)

Walnuts
In 14 walnut halves (1 ounce) 190 calories, 18 g fat (1.5g saturated, 2.5g mono), 2g fiber.  Walnuts contain alpha-linolenic acid (ALA), an omega-3 fat linked to reducing risk of heart disease, improved glucose control, and stronger bones.  IN a study in the Nutrition Journal of 23 overweight people those who increased their intake of ALA from walnuts and flax seed oil decreased the rate of bone breakdown.

Pecans
In 20 pecan halves (1 ounce) 200 calories, 20g fat (2g saturated, 12g mono), 3g fiber.  IN a study from Nutrition Research, researchers reported that pecans contribute significant amounts of gamma-tocopherol, the major form of vitamin E in U.S. diets.  Pecans also have a considerable amount of zinc.

Pistachios
In 49 pistachios (1 ounce) 160 calories, 13g fat (1.5 saturated, 7g mono), 3g fiber.  Pistachios which contain lutein helps protect bad LDL cholesteral from oxidation by free radicals (contributing to plaque in arteries).

What is your favorite nut?
Just remember moderation...they are chock full of vitamins, minerals and healthy fats...but the calories and fat can add up if you are not careful.

I recently read about General Mills making some changes in their cereal sugar content.
Finally.

The updated products will begin to roll out in the next year apparently.  There was no time line provided for reaching their goal for reducing the sugar content in 10 of its cereals.
http://wbztv.com/health/general.mills.sugar.2.1360220.html

Despite the changes, be careful, you should still read those food labels.  A few tips to keep in mind.
-Lower sugar is nice; but your cereal should also be a good source of fiber as well.
-A good source of fiber should have at least 3 grams of fiber.
-Look at the serving size.  The average cereal bowl holds approximately 1 1/2 - 2 cups.  
-4 grams of sugar equals approximately 1 teaspoon.  Keep this in mind when choosing your cereal.

What is your favorite breakfast cereal?  How many grams of sugar and fiber does it have?  

What are nutrient dense foods?  Foods that contain a high amount of nutrients compared to their calorie content.

These foods are usually whole foods; they are not highly processed nor do they contain synthetic or artificial ingredients.

There are many nutrient dense foods out there but here are a few of my favorites: 

Avocados
Apples
Bell peppers
Beets
Carrots
Sweet potato
Mushrooms
Berries - Raspberries, blackberries, blueberries, strawberries
Quinoa
Whole wheat
Almonds
Pumpkin seeds
Eggs
Low fat dairy
Green Tea
Black beans (most beans)
Chickpeas
Salmon
Cod
Scallops
Ginger
Cayenne pepper
Cinnamon
Oregano


What are your favorites?

Are you constantly re-establishing the same nutrition and fitness goals every year?  How can you lose weight while maintaining energy for your workouts and all day activities?  What are healthy choices?   Come find out the answers to these questions and more when you sign up for Nutrition for Weight Management class at MIT.  Your body will thank you.

Where?  MIT adult fitness program, held at Heinze W59 building, Vassar Street, Cambridge, MA.
When?  Starting January 5th, Tuesday nights at 5:30 - 6:30pm. 4 classes.
Jan 5th, 12th, 19th, and 26th.

How much?  ONLY $24!

How do you register? 
Online registration begins Sat, Dec 13th.
Visit http://online.activenetwork.com/mitrecsports  
OR
Go to Zesiger-center at MIT main desk. (phone 617-452-3690)
Building W35
Vassar Street, Cambridge, MA
http://whereis.mit.edu/map-jpg

Trans fats....not nice.  Trans fats (Trans fatty acids) are made from oil, such as soybean oil, through an industrial process called partial hydrogenation.  This will make the oil more solid; provide longer shelf life to baked products and provide a longer fry-life for cooking oils.  This might be good for keeping products on a shelf longer...but not for your body. 

Studies have shown that trans fats cause significant and serious lowering of HDL (good) cholesterol and a significant and serious increase in LDL (bad) cholesterol.  This is not good for your arteries or your heart or your health.  Whatever you can do to avoid them, do so. 

Here's how you can tell if a product has trans fats.

Look on the ingredient list on the label.  If the product states shortening, partially hydrogenated oil (of some kind) or hydrogenated oil, it contains trans fat.   

If the label states zero trans fat, it might not be true.  If the serving contains less than 0.5 grams then the product can state zero.  So look in the ingredient list to see.  But also be careful of products from outside the U.S.  The labeling requirements are not the same.  Sometimes they contain partially hydrogenated oil but it's not on the label.

What types of food are made with partially hydrogenated oil? 
Baked goods, fried food, some salad dressing, crackers, french fries, donuts, pie crust...ask if you are in a restaurant. 
Read the labels if you are buying a processed packaged item. 

Keep those trans fats away...they are not nice!