12 Simple Steps for a Healthy Weight?

There's no need to wait until the New Year to make some healthy resolutions. A few simple strategies for making the holiday season both healthier and happier.

Be realistic: Holidays are not the time to try to lose weight or to follow a strict diet. If you do, you are setting yourself up for failure, disappointment, and unnecessary stress. Be sensible: Enjoy all your favorite holiday treats - in moderation. Use smaller plates, bowls, and glasses so that smaller servings will satisfy your eyes and your stomach. Be adventurous: Try some new, healthful holiday recipes, like those in the latest edition of The American Heart Association Cookbook (available in bookstores now). Be active: A few extra seasonal calories won't matter much - if you stay active. Physical activity is also a positive way to burn off those extra holiday stresses. Be flexible: If you can't get to your regular aerobics class or it is too cold to walk outside, have an alternative plan for activity, like a half hour walk at the mall before shopping.

Eat Right Montana, a statewide coalition promoting healthful eating and active lifestyles, urges all Montanans to take time for nutrition and fitness during the holidays. Taking a few minutes to eat some fresh fruit and veggies or taking a stroll with a friend are easy ways to celebrate the joy of health.

Nutrient-Rich Holiday Feasts: From Soup to Nuts

Nutrient-rich foods are the best that nature has to offer - whole foods that deliver more nutrition than pills and supplements. With bright colors and delicious flavors, nutrient-rich foods are a gift on any holiday table. Calorie for calorie, they provide more of the nutrients you need to maintain your weight, enhance your health, and reduce your stress during this hectic time of year.

Here are a dozen easy ways to add nutrient-rich foods to all your holiday feasts.

Soup: Go for thick soups, like navy bean or roasted veggies. For cream soups with less fat, use low-fat buttermilk. Appetizers: Make it simple -- broccoli trees and baby carrots with low-fat dip or refreshing sliced citrus fruit. Salad: So many festive options, like mixed greens with sliced pears, strawberries (or Craisins), and chopped walnuts. Meat entrees: For extra holiday flavor, rub a lean beef or pork roast with a mixture of your favorite herbs and spices. Fish entrees: Salmon makes a super centerpiece for a feast - especially surrounded by snap peas and roasted red potatoes. Poultry entrees: Stuff all your holiday birds with whole grain breads or wild rice mixed with plenty of vegetables. Vegetables: Add lots of nutrition value for little money with winter veggies (beets, carrots, squash, pumpkin, and yams). Pasta and rice: Whole grain pastas and brown rice mixtures add chewy textures, rich flavors, and an extra serving of fiber. Breads: To pack a nutrition punch into your breadbasket, fill it with whole grains - rolls, breadsticks, or crackers. Desserts: Nutrient-rich desserts are easy. Just start with a brightly colored fruit like cranberries, pineapple, or oranges. Fruit and cheese: Or try a European finish to your feast with a flavorful cheese (like Edam or gouda) and crisp apple slices. Nuts: As a snack or a healthy stocking stuffer, nuts are a popular treat. A handful is the perfect serving size!

The Joy of Fitness: From Morning 'til Night

The key to lifetime fitness is simple. Find physical activities that you enjoy - and do them regularly. Fitness experts have determined that the "enjoyment factor" is essential for success. If you enjoy an activity, you won't dread - and avoid - finding time to exercise. Different people enjoy different activities, so the real key is to find a variety of activities that bring a smile to your face and a bounce to your feet.

Here are 12 joyful ways to make fitness an everyday activity for your family.

Greet the day with a stretch: Early morning activity can energize your day. Even a few gentle stretches can make a big difference. Walk a dog - or several dogs: New research shows that both dogs and their people lose weight and gain fitness with daily walks. Play with a child: Kids naturally love to move their bodies, so moving with them is bound to be fun - indoors or out. Balance your day with yoga: Studies show that yoga is good for your body - and even better for stress reduction and relaxation. Splash in a pool: If moving around on land is hard on your joints, a water aerobics class or lap swim can be a real pleasure. Toss a ball with friends: A pickup game of basketball at the gym? An evening volleyball league? Or just a soft foam ball with a child? Do it to music: Any activity goes faster when you listen to something. Pick some upbeat tunes or listen to books on CD. Kick up your heels: Even short bursts of activity improve your health. All it takes is 10 minutes of activity, three times a day. Do something silly: Laughter is good for everyone. It moves all the muscles on your face, relieves tension, and reduces stress. Make it a family thing: A family that plays together, stays healthy together. Give every person a chance to choose a favorite activity. Try a totally new activity: Try yoga, Pilates, tai chi, kickboxing, or the hottest new trend in fitness classes - belly dancing! Dance with someone you love: It's the perfect holiday combination - activity for your body, music for your ears, and joy for your heart.

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