New Year’s Advice from our Registered Dietitian
Marcy Russo suggests we add citrus fruit to our daily diet. Not only is it in season plentiful, and inexpensive in our Sunshine State, but, nutritionally, citrus fruit is a natural multivitamin/mineral supplement. Besides being a rich source of natural vitamin C (more than your day's quota is found in one medium orange or 2 tangerines), citrus fruit supplies B-vitamins and potassium, calcium and other minerals such as magnesium and copper. Because they are watery and filled with fiber, citrus fruits are a great addition to weight-loss diets.
If you are looking to make beneficial resolutions, set “S.M.A.R.T” goals. Follow the acronym:
Specific: What exactly am I going to do? Examples: "I will ... walk/swim/choose/ eat/not eat/drink/not drink ..."
Measurable: How much or for how long will I do it? Examples: "2 cups of vegetables every day; 1 citrus fruit every morning; walk for 20 minutes 3 days this week ..."
Attainable/achievable: Can I do this with reasonable effort? "Get on the exercise bike during commercial breaks" or "Add one cup of greens to my lunch every day" are examples of attainable goals.
Realistic: Be honest with yourself: "I will eat no more than three Hershey kisses two times this week" may be more doable than "I will never eat chocolate as long as I live."
Timely: What can I do now that will have a positive effect on my health goals? An example for someone who needs to get diabetes under control might be: "I will check my blood glucose before and two hours after one meal each day."
Lastly, I offer this Irish blessing for the New Year: "May you have the hindsight to know where you've been, the foresight to know where you're going and the insight to know when you're going too far." Make it a happy and healthful 2011!
Marcy Russo is a registered dietitian and diabetes educator at Internal Medicine of SW FL, providing nutrition counseling for patients of Drs. Kordonowy, Simmons, Hendricks, and Gesiotto. She is also available by appointment to outside patients as well. To schedule an appointment, Catlin, ext 200
Marcy Russo suggests we add citrus fruit to our daily diet. Not only is it in season plentiful, and inexpensive in our Sunshine State, but, nutritionally, citrus fruit is a natural multivitamin/mineral supplement. Besides being a rich source of natural vitamin C (more than your day's quota is found in one medium orange or 2 tangerines), citrus fruit supplies B-vitamins and potassium, calcium and other minerals such as magnesium and copper. Because they are watery and filled with fiber, citrus fruits are a great addition to weight-loss diets.
If you are looking to make beneficial resolutions, set “S.M.A.R.T” goals. Follow the acronym:
Specific: What exactly am I going to do? Examples: "I will ... walk/swim/choose/ eat/not eat/drink/not drink ..."
Measurable: How much or for how long will I do it? Examples: "2 cups of vegetables every day; 1 citrus fruit every morning; walk for 20 minutes 3 days this week ..."
Attainable/achievable: Can I do this with reasonable effort? "Get on the exercise bike during commercial breaks" or "Add one cup of greens to my lunch every day" are examples of attainable goals.
Realistic: Be honest with yourself: "I will eat no more than three Hershey kisses two times this week" may be more doable than "I will never eat chocolate as long as I live."
Timely: What can I do now that will have a positive effect on my health goals? An example for someone who needs to get diabetes under control might be: "I will check my blood glucose before and two hours after one meal each day."
Lastly, I offer this Irish blessing for the New Year: "May you have the hindsight to know where you've been, the foresight to know where you're going and the insight to know when you're going too far." Make it a happy and healthful 2011!
Marcy Russo is a registered dietitian and diabetes educator at Internal Medicine of SW FL, providing nutrition counseling for patients of Drs. Kordonowy, Simmons, Hendricks, and Gesiotto. She is also available by appointment to outside patients as well. To schedule an appointment, Catlin, ext 200
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