Weight-loss resolutions you really can keep

By KEVIN WEAKS

I resolve to lose 10 pounds before summer. Right after I finish this Portobello mushroom Thickburger from Hardee's. And these fries. And this Coke.

It's one of the most populat New Year's resolutions: To get fit, eat healthier and lose weight. But we all know how hard it really is to stick to that resolution. You can go to extremes like I did one year. I tried the Atkins no-carb diet and dropped 20 pounds. It worked but I had to suffer caffeine withdrawl headaches and harassment from my wife, who only lost five pounds. But it was better than the time I lost 25 pounds and ended up with gall bladder surgery.

This year I'm going to keep it simple. One of the things we all should do is to eat breakfast every day. You won't be as hungry later in the so you won't snack. I'm not talking about a Pop-Tart. Get yourself some Special K or Grape Nuts or other no-nonsense cereal that you like. Heap on some fruit like blueberries and use non-fat or 2% milk. Eggs are good for you a couple of times a week, too. They keep your coat shiny.

Another easy resolution is to avoid foods that include these three ingredients:

• Partially hydrogenated oils
• High fructose corn syrup
• MSG

You have to become a package reader to avoid partially hydrogenated oils, which is a process that extends the shelf life of products. Here are some foods that contain them:

• Cake, pancake, biscuit and cornbread mixes, frostings
• Cakes, cookies, crackers, muffins, pies, donuts
• Peanut butter (except fresh-ground)
• Frozen entrees and meals
• Frozen bakery products, toaster pastries, waffles, pancakes
• Most prepared frozen meats and fish (such as fish sticks)
• French fries
• Whipped toppings
• Margarines, shortening
• Instant mashed potatoes
• Taco shells
• Cocoa mix
• Microwave popcorn

I know you're thinking: "That's everything I love!" Well, here's the good news. These are foods that ususally DON'T have partially hydrogenated oils.

• All fruits and vegetables
• Dairy products (milk, cheese, ice cream, yogurt)
• Meat, poultry, fish
• Sugar, flour
• Jams and jellies
• Beans, grains, nuts and seeds
• Plain popcorn (not microwave)
• Pretzels, rice crackers
• Candies and chocolate (except cocoa mixes)
• Cooking oils
• Most soups and instant soups (except moodle soup cups)
• Coffee, tea, soft drinks, juices
• Frozen fruits and vegetables
• Canned fruits and vegetables
• Spices, condiments, pickles, salad dressings and mayonaise

Not all of the foods above are good for you. Many contain sugar, white flour and saturated fats. Read the box they come in and practice moderation.

Also on the above list are soft drinks. Many are sweetened with high-fructose corn syrup. Because it extends the shelf life of processed foods and is cheaper than sugar, high-fructose corn syrup has become a popular ingredient in many sodas, fruit-flavored drinks and other processed foods. Some early studies showed an association between increased consumption of sweetened beverages (many of which contained high-fructose corn syrup) and obesity. This is arguable, especially from the side of the beverage industry. If you're concerned about the amount of high-fructose corn syrup or other sweeteners in your diet, consider these tips:

Limit processed foods.

Avoid foods that contain added sugar.

Choose fresh fruit rather than fruit juice or fruit-flavored drinks. Even 100 percent fruit juice has a high concentration of sugar.

Choose fruit canned in its own juices instead of heavy syrup.

Drink less soda.

Don't allow sweetened beverages to replace milk, especially for children.

Lastly, watch your MSG intake. Monosodium glutamate (MSG) is a flavor enhancer commonly added to Chinese food, canned vegetables, soups and processed meats. Although the Food and Drug Administration has classified MSG as a food ingredient that's "generally recognized as safe," the use of MSG remains controversial. It has been linked to obesity. For this reason, when MSG is added to food, the FDA requires that it be listed on the label. With some folks, MSG can cause a reaction like headache, flushing or nausea - even chest pains. The main reaction, according to experts, is that MSG increases appetite.

Is that why one hour after eating Chinese food you're hungry again?

Contact Kevin Weaks at kweaks@labortribune.com