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Vitality & health (MCT) — As sure as there will be another year, there will be New Year's resolutions. They usually go something like this: Pay off all debt. Finally quit smok- ing. Shed those pesky 25 pounds that don't seem to budge. ... Below are six steps to follow toward a healthier diet in 2012, each over a two-month period. How easy is that? January/February: Go meatless once a week The average American eats half a pound of meat per day. Research shows too much animal fat can increase your risk of dia- betes and cancer _ in addi- tion to your waistline. "Eating a vegetarian diet lowers your BMI (body mass index) and decreases your blood pressure and risk for many chronic diseases," said Dee Gabbard a clinical dietitian at Aurora St. Luke's Medical Center. According to Meatless Monday, a nonprofit initia- tive of The Monday Cam- paigns, in association with the Johns Hopkins' Bloomberg School of Pub- lic Health, going meatless just one day a week is enough to improve your health and the health of the planet. To get these benefits, replace meat with other forms of protein, such as beans, lentils, tofu or low- fat dairy products at least one day a week. For vegetarian recipes and other resources, visit www.MeatlessMonday.co m. March/April: Shake your salt habit Sodium, also known as salt, is a necessary evil. Although our bodies need sodium to function properly, too much can cause high blood pressure, a marker for heart disease. But hiding the salt shak- er is only the tip of the ice- berg. "More than 80 percent of the sodium we consume comes from restaurants and processed foods," Gabbard said. Many people should be getting only 1,500 mil- ligrams of sodium, accord- ing to the latest dietary guidelines from the Ameri- can Dietetic Association. "The key is reading labels," said Margaret Allen, registered dietitian at Columbia St. Mary's. MCT photo Smoothies make an easy and convenient breakfast. rainbow To reduce sodium, buy fresh fruits and vegetables instead of canned, look for "low sodium" or "no added salt" versions of the foods you already buy and season foods with herbs and spices instead of salt. "If you are going to salt your food, try tasting it first," Allen said. "Many times you won't even need to." For more tips, visit the American Heart Associa- tion's website at Heart.org. May/June: Think out- side the box Boxed and prepackaged foods have a lot going for them. They last forever (or seem to) and can be trans- ported anywhere. No, it's not magic. Preservatives, artificial col- ors, partially hydrogenated oils, sodium and fillers are the stars in this case. It also goes without saying that potato chips, hot dogs and fruit snacks don't have much going for them nutri- tionally, either. To increase health con- tent, start with easy substitu- tions. Gabbard suggests buying real cheese instead of processed cheese and fresh chicken, pork or beef instead of prepackaged deli meats. "Try incorporating more fruits and vegetables," said Brenda Kalchbrenner, regis- tered dietitian at Wheaton Franciscan Healthcare. "If you are filling up on pro- duce, automatically you'll be consuming less unhealthy foods." July/August: Eat the Lassen House Lic. #525002331 Assisted Living & Memory Care Community Where our family is committed to yours 705 Luther Road Red Bluff (530) 529-2900 www.LassenHouseALF.com Are you paying too much for life insurance? 5 3 0 - 2 3 3 - 0 3 3 4 The U.S. Department of Agriculture's MyPlate guidelines show Americans how to eat a balanced meal. Half the plate should be fruits and vegetables, a quarter lean proteins, anoth- er quarter whole grains and a serving of low-fat dairy on the side. and vegetables Eating a variety of fruits _ and a variety of colors _ also will provide you with the most nutrients. "If people could eat three colors a day, that would make a huge impact on their overall health," said Allen. Your daily goal should be 2 cups of fruit and 2 { cups of vegetables. To reach that goal, start the day with a fruit-packed smoothie, reach for crunchy vegetables instead of chips for easy snacking or make grilled fruit kebabs for dessert. For more healthful eat- ing choices, visit www.ChooseMyPlate.gov. September/October: Seek out superfoods Simply put, superfoods give you more bang for your nutritional buck. "These are foods that are packed with vitamins, min- erals and phytochemicals — biologically active com- pounds that protect cells from damage that leads to aging, disease and cancer," said Gabbard. Here are some super- foods you can add to your diet: Fatty fish such as salmon and sardines contain omega-3s. This can lower Want a healthier diet? Steps for year your heart disease risk and help arthritis. Green tea contains antioxidants that have been shown to fight cancer. Blueberries contain phytoflavinoids, antioxi- dants, potassium and vita- min C. They can lower your risk of heart disease and cancer. Dark, leafy greens such as spinach and kale contain vitamin A, iron and omega- 3s. They have been shown to lower the risk of cancer. "When it comes to fruits and vegetables, pick vibrant colors," Kalchbrenner said. "The deeper the color, the more nutrients it contains." Find more cancer-fight- ing foods at AICR.org (the website for the American Institute for Cancer Research). November/December: Know your fats Most people who grab fat-free versions of the foods they love think they are making healthier choic- es. Not so, says Kalchbren- ner. "We need some fat in our diet to absorb vitamins and keep us satisfied," she said. "The key is eating the right kinds." Too much saturated and trans fats, like those found in beef, cheese and mar- garine, can raise your risk of heart disease by increasing cholesterol levels. Instead, substitute these fats for heart-healthy polyunsaturated and monounsaturated fats, such as those found in fish, nuts, seeds and liquid vegetable oils. According to the American Heart Associa- tion, making the switch can actually lower cholesterol levels. "Read the nutrition label," said Kalchbrenner. "Steer clear of the words 'hydrogenated' or 'partially hydrogenated.' This is code for trans fats." Visit Health.gov for links to eating plans, shopping lists and more. James W. 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Red Bluff Call NOW to schedule an appointment 528-1220 RED BLUFF 331 Elm Street 2138 Court Street 222-5115 REDDING Tuesday, January 24, 2012 – Daily News 3C fitness Sex after heart trouble, stroke (MCT) — Sexual activity is safe for many people who have experienced heart problems or stroke, experts said Thursday in a statement containing recommendations for safe sexual activity. The report, issued by a panel of major medical organiza- tions, notes that the question of resuming sexual activity after cardiovascular events is a major issue for patients. "Sexual counseling of cardiovascular disease patients and their partners is an important component of recovery; unfortunately, it is rarely provided," the authors wrote. The report contains detailed recommendations aimed at helping doctors and patients discuss sexual activity. In gen- eral, most patients can resume sex after a diagnosis of car- diovascular disease if they are first evaluated by a healthcare professional. However, people with a severe disease who tend to have symptoms, such as chest pain, with minimal physical activity or while resting, should not be sexually active until they receive further care to stabilize their condi- tions. People who undergo cardiac rehab or who exercise reg- ularly have a lower risk of complications related to sexual activity. In general, medications for erectile dysfunction are safe for men with stable cardiovascular disease. Recommendations are listed by each type of cardiovas- cular diagnosis, such as for patients with pacemakers, con- genital heart disease, valvular heart disease and other con- ditions. The paper is published online in Circulation: Jour- nal of the American Heart Association.