Small steps towards better health

I saw this in the Running Room magazine for January.  It was written by Tara Postnikoff , a registered nutritional consultant  on page 35 in her monthly column “Ask A Nutritionist”. The article is geared for runners but most of the suggestions would apply to all of us.  I will let Andrea, our expert dietitian, jump in with diabetes specific concerns.

I liked how she said nutrition is not “all or nothing”…..Just because you get sick and miss a day of work, that doesn’t mean you resign from your job.  Same goes for our nutrition goals.
I have put her 20 things to try in 2015 on my fridge as a daily reminder for myself.  The link for the full article can be found here: Ask A Nutritionist Article in Running Room Magazine
For quicker access, I will re-type the list here:
20 things to do in 2015:
-Drink more water
-Eat out less
-Eat more vegetables
-Reduce caffeine intake
-Choose a new food to try
-Have protein with every meal
-Reduce consumption of processed and packaged foods
-Take your supplements daily or as recommended by your health provider
-Stop eating when you are no longer hungry (vs. when you are full)
-Focus on FOOD QUALITY not quantity
-Get more sleep
-Consume breakfast daily
-Bring your lunch to work (it’s easy if you plan leftovers)
-Drink less alcohol
-Eat healthy fats like avocado, nuts, seeds, coconut oil & olive oil
-Reduce consumption of refined grains and flour products
-Fuel workouts appropriately
-Chew your food more
-Don’t eat in front of the computer, or the TV, or while driving
-Don’t eat a large meal right before bed
—Sheri Devereaux, Nurse Practitioner
1 reply
  1. Andrea Firmin
    Andrea Firmin says:

    Thanks for posting this Sheri! I think this is a good article to get us all thinking about some of the little behaviours around food and eating that we can change to improve our overall health. I have a few comments to add to the above post:
    1. The comment about the supplements–remember that not everyone needs to take supplements. Try as much as possible to get your vitamins and minerals from your foods. If you think you may need supplements, talk to your health care provider or dietitian about what may be right for you and how you should take the supplements.
    2. Coconut oil is not a type of oil or fat that I would suggest people use on a daily basis. It is still a saturated fat that is not great for heart health. If you are going to use it, do so every once in a while, the same way you would use butter. Most of your fats should come from canola oil (cooking at higher temperatures), olive oil (for lower temperatures and salad dressings), nuts, seeds and their butters/oils, avocados and fatty fish.

    I challenge you to look at this list and consider trying to incorporate 1 new goal every month for the year of 2015. By the end of the year, you will have changed 12 different behaviours for a healthier you!!

    –Andrea Firmin, RD, CDE


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