TIPS TO GET HEALTHY AFTER THE HOLIDAYS

The holidays are a time of reconnecting with loved ones and often include gathering around big meals filled with family recipes. As the season ends, many people embrace the new year as a fresh start. This often means improving your health through weight loss and exercise, but it’s not always easy.

“Based on human evolution, our biology and sacred pastimes, we have a tendency to congregate around food,” said Dr. Victoria Chang, a board-certified bariatric and laparoscopic surgeon at Houston Methodist Center for Weight Loss & Bariatric Surgery at Willowbrook. “While there’s nothing wrong with enjoying a special meal, that pattern can make losing weight very difficult.”

With that in mind, Chang offered tips for getting healthy in the new year.

Build A Healthy Lifestyle

Getting healthy is about more than losing weight. In fact, said Chang, losing weight should be a beneficial side effect of becoming healthier. “Fad diets don’t work,” she said. “Instead, focus on eating healthy foods and living an active life.” Here are some steps to get you started:

1. S et SMART goals. To help ensure you’re making progress, set SMART goals: specific, measurable, achievable, relevant and time bound. For example: briskly walk on a treadmill for 45 minutes, five days per week, for the next 30 days.

2. O pt for healthy food choices. When it comes to nutrition, there’s a lot of bad information online. Follow these sensible eating tips:

■ Avoid processed foods and sugar.

■ Avoid snacking.

■ Eat more plant-based foods, like fruits, vegetables, beans and lentils.

■ Include more fiber in your diet.

3. B e aware of “mindless” habits. It’s common to snack when stressed or bored. Once you’ve identified the thoughts and patterns that drive you to reach for unhealthy foods, you can interrupt them before they occur. Chang suggested posting a list of “smart swaps” on the fridge to remind yourself to reach for an apple instead of potato chips, for instance.

4. E xercise five days per week. Experts recommend getting 60 minutes of exercise per day, five days a week. Include both resistance training and cardiovascular exercise in your routine. Walking, running, bicycling and swimming are great cardio exercises.

If your efforts to get healthy at home aren’t achieving the results you want, you may benefit from talking with an expert. “Our weight loss specialists can help with lifestyle changes and recommend methods like medications and surgeries that could aid you in achieving your health goals,” Chang offered. •

Get Started on Your Weight Loss Journey

To talk with a weight loss specialist, visit houstonmethodist.org/ weight-management or call 832.667.5673

Baked Pistachio Crusted Salmon

Ingredients:

2 salmon filets, 6 oz each

1 clove of garlic, minced

1 tbsp olive oil

¼ tsp Dijon mustard

1 tbsp honey

¹⁄ ³ cup pistachios, coarsely chopped

Salt and pepper, to taste

Directions:

1. Preheat oven to 375° F

2. Rinse s almon and pat dry. Place salmon on a lined baking sheet. Season with salt and pepper to taste.

3. In a small bowl, combine garlic, olive oil, mustard and honey. Spread ¾ of the mixture evenly over the salmon.

4. Add pist achios to the remaining mixture and stir to combine. Spoon the pistachio mixture on top of the salmon and press lightly into salmon using the back of a spoon.

5. B ake for 15-20 minutes until salmon is flaky. Remove from oven and let rest for 5 minutes before serving.