Madison Life and Times Spring 2016 - Page 25

HEALTH pretty high in vitamin C and fiber.” Burger encourages you to sample leafy greens, as well – spinach, kale and arugula. Anderson City Market, the farmer’s market in Dickmann Town Center, doesn’t open until May. But once it does, it can be a great resource for fresh fruits and vegetables. 2. PREPARE HEALTHY FOODS DIFFERENTLY Not everyone likes vegetables raw, and standard ways of cooking them can be boring and unsatisfying. Burger suggests trying different methods: “Sauté them in a little bit of olive oil or in some garlic.” Mix fruits that are low in taste satisfaction but high in vitamins into cups with your favorite fruits to concoct a palatable and healthy dish. 3. ADD VEGGIES TO OTHER FOODS Michelle Richart, registered dietitian and community educator at St. Vincent Anderson Regional Hospital, suggests adding vegetables, especially spinach, into soups, omelets or casseroles. “You don’t notice it there,” she says. “And I’m not a spinach eater.” Vegetables, especially artichoke hearts, can also be a tasty pizza topping. 4. KEEP SERVING SIZES IN CHECK Richart says that keeping a healthy diet isn’t all about eating less – actually, it’s crucial to eat three meals a day. School children routinely learn about portion sizes, but adults tend to forget. “You want to make half of your plate fruits and vegetables,” Richart explains. “You want to keep your meat portions to the size of a deck of cards.” Fat servings should be limited to one or two per meal. New habits can take awhile to ingrain, so develop the discipline to make your new way of eating a way of life. “A lot of it is just stopping and thinking what you’re doing,” Richart says. “Stop and say, ‘Do I really need this?’ Stop and pay attention to what you’re actually eating.” 5. GO ON A WALK ABOUT Burger encourages her patients to walk more. Some think working out isn’t worth it unless you’re doing intense cardio; they dismiss the healthy benefits of walking. “Even just walking, people have been able to lose a modest amount of weight and reduce their risk of heart disease and diabetes,” she says. Walking is an ideal activity for people of all ages. Other than a supportive pair of shoes and weather-appropriate clothing, you don’t need anything