Reminder that Feed the Soul’s Diabetic Support Group will be meeting tomorrow, February 1, at 6:00PM in the Sunroom at River Hospital in Alexandria Bay.

Don’t forget to bring in your favorite recipes to include in our Recipe Book. Hope to see you there!

"Eat well. Live well. Be well."

Chances are, you’ve heard the buzz about fish oil somewhere. But what’s the big deal about? It turns out that the omega-3 fatty acids that make up fish oil are important for some of the body’s basic functions, particularly in the nervous system. Unfortuantely, our bodies can’t make these helpful fatty acids on their own. Instead, we have to get them from the foods we eat in order to reap their benefits.

Increasing omega-3 intake has been linked to a reduction in the risk of developing arthritis, high blood pressure, heart disease and some cancers. In addition, they may also improve the symptoms of depression, although more studies are needed to confirm this theory.

So where can we find this beneficial substance? Fish oil includes two types of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). This oil occurs naturally in some fish, including mackerel, lake trout, herring, sardines, albacore tuna and salmon, hence the name. Fish oil is also availalbe in capsule form, however the American Heart Association recommends that you get your fish oil from food sources, instead. Adding a serving of any of the fish mentioned above to your diet two or more times a week will supply you with the omega-3s you need.

In addition to fish, other foods, such as tofu, walnuts, soy beans, and flaxseed contain alpha-linolenic acid (LNA), which our bodies can convert into omega-3 fatty acid. More research is needed, but it is suspected that including these foods in your diet may have health benefits similar to those of fish oil. So start adding omega-3 fatty acids to your diet, however you decide to get them. Your heart, mind, and maybe even your mood, will benefit.

"Eat well. Live well. Be well."

Every year at this time, New Year’s resolutions to exercise more, eat healthier and lose weight are emphatically declared. Unfortunately, within a few months, most of them will also be a distant memory. This is because most New Year’s resolutions are lofty to say the least, and generally require immediate, long-term, major lifestyle changes. Even if you are successful at sticking to your resolution initially, eventually old habits will reign, priorities will shift, and unrealistic goals will fall to the wayside. Your resolution will become another failed attempt at change, which often leads to feelings of defeat and discouragement.

This doesn’t mean you should stop making goals for yourself. In fact, just the opposite. The beginning of a new year is the perfect time to take stock of your life over the previous 12 months and evaluate where you’d like to be when January 1st rolls around again. So why not nix the resolutions and do something different this year?

Research shows that committing to small, gradual lifestyle changes produces more positive and longer lasting results than attempts to change multiple behaviors at once. Try setting your long-term goals down on paper and then breaking each goal into several short-term goals. By focusing on short term goals, you will see success sooner and be more likely to follow through to your long-term goal.

Next, determine what behavioral changes will assist you in reaching your goals. Each month, focus on integrating one small behavioral change into your lifestyle. As a new month rolls around, continue to practice that positive behavior, but build on it by focusing on a second change as well, or by expanding on the previous one.

Here’s an example of this process:

Let’s say your long term goal is to lose 40 pounds by January 1, 2008. First, break this goal into four short term goals:

1. Lose 10 pounds by April 1st.
2. Lose another 10 pounds by July 1st.
3. Lose 10 more pounds by October 1st.
4. Lose the last 10 pounds by January 1st.

Now you can focus on your first short-term goal. There are a variety of behavioral changes that will assist you in reaching the goal of losing 10 pounds over three months: drinking more water, increasing your fiber intake, decreasing your fat consumption, or adding exercise to your routine, to name a few. Remember that these changes will be individual, based on your current behavior and your personal comfort level. Your list may include completely different behaviors (i.e. exercising 10 minutes a day; increasing your vegetable intake, etc.), as well as behaviors that build on other behaviors (i.e. walking at least 10 minutes each day; walking at least 20 minutes each day). However you choose to make changes, start slowly, based on your current habits and fitness level, and work up to your goals gradually.

Once you have come up with a list of at least 12 behaviors you’d like to focus on, begin to integrate one each month. For example:

• January – Drink 4 glasses of water each day, including on the weekends.
• February – Eat 3 servings of vegetables and 1 serving of fruit each day, including on the weekends (plus January’s behavior).
• March – Walk at least 30 minutes, three days a week (plus January and February’s behavior).

As you continue to develop new habits and integrate new behaviors into your lifestyle, you’ll begin to see real progress toward your objectives. With this success, you’ll be motivated to continue pursuing the goals you’ve laid out. And if you miss a day, have difficulty changing a habit, or find yourself getting discouraged, don’t be afraid to re-evaluate your goals, choose new behaviors to focus on, or extend your a particular behavior focus for a few extra weeks if you need to. No one is perfect and you need to give yourself the opportunity to be successful, even if you hit a few snags along the way. Whatever you do, don’t give up. It may take a little longer than you hoped, but with some hard work and focus you can do anything you set your mind to.

Have a happy and healthy New Year, and remember: a goal without a plan is simply a wish. Make a plan and stick to it, step by step, and you’ll have something to be proud of when the clock counts down the last few seconds of 2007.

"Eat well. Live well. Be well."