MILWAUKEE, WI - As shouts of "Happy New Year!" ring out around the world in the earliest moments of 2011, many people also will be making resolutions for something better in the New Year.

While some fall short of accomplishing their January 1 promise, setting smaller, more definite goals is one way to achieve success. TOPS Club, Inc. (Take Off Pounds Sensibly), the nonprofit weight-loss support organization, shares the following tips for realistically planning - and achieving - one's resolutions:

1.    Be specific
Determine an exact goal. Instead of resolving to lose weight, consider a specific amount or goal weight and time frame, such as losing 20 pounds by the Fourth of July and 20 more pounds by Thanksgiving. No matter what the resolution, setting small goals will be easier to achieve one step at a time.

2.    Make a plan for success
Construct a "road map" as a guide to achieve your goal.  Consider what it will take to accomplish the plan. For example, to lose weight, healthy eating, exercise, and joining a support group like TOPS is paramount. Consider keeping a journal to keep track of progress ups and downs.

3.    Review the plan along the way
Once a week, take time and evaluate progress. Review the journal and determine if the goals need revamping or ramping up. Everyone makes mistakes. When that happens, avoid falling into the traps of shame and guilt.

4.    Keep resolutions realistic
Be realistic in goal setting. If completely eliminating a behavior is too difficult, consider resolving to do it less often. 

5.    Make it personally meaningful
A resolution should be something an individual desires to change or achieve and should not be dictated by family members or what society says is good for you.   Resolutions without strong, personal motivation can be doomed to fail.

6.    Tell others about the resolution
Sharing goals with friends and family can be an outstanding support mechanism and a source of gentle nudging if a detour from the plan takes place.

TOPS Club Inc. (Take Off Pounds Sensibly), the original, nonprofit weight-loss support and wellness education organization, was established more than 62 years ago to champion weight-loss support and success.  Founded and headquartered in Milwaukee, Wisconsin, TOPS promotes successful, affordable weight management with a philosophy that combines healthy eating, regular exercise, wellness information, and support from others at weekly chapter meetings. TOPS has about 170,000 members in nearly 10,000 chapters throughout the United States and Canada.

Visitors are welcome to attend their first TOPS meeting free of charge. To find a local chapter, view www.tops.org or call (800) 932-8677.

MILWAUKEE, WI - For years, any weight-loss aficionado could easily tell you the best sources of dietary fiber:  whole grains, legumes, fruits, and vegetables.  But in today's environment, things have changed.  Grocery store shelves have become crowded with traditionally low-fiber foods that are now packed with fiber, like candy, ice cream, and artificial sweeteners. 

According to TOPS Club, Inc. (Take Off Pounds Sensibly), the nonprofit weight-loss support organization, these "new fiber" foods may not yield the same health benefits as their traditional high-fiber food counterparts.

Defining Fiber

Dietary fiber - also called roughage - is defined by the Institute of Medicine as the edible, nondigestible component of carbohydrate and lignin found naturally in plant food.  Fiber is not digested or absorbed in the small intestine, and it does not contribute calories; rather, bacteria in the stomach metabolize the fibrous parts of food.  When you eat a food that contains a natural source of dietary fiber, you are said to be eating intact fiber.

Added fiber consists of isolated, nondigestible carbohydrates that have beneficial physiological effects in humans.  These fibers can be synthetically manufactured or derived from other plant or animal sources.  An example of an added fiber is pectin extracted from citrus peel and used as a gel in making jam or jelly.  Generally, added fiber is referred to as isolated or functional fiber.

Total fiber is the sum of dietary (or intact) fiber plus added (or isolated or functional) fiber.  Things can seem confusing on the Nutrition Facts panel of food packaging because "dietary fiber" includes all sources of fiber in that food, whether they are from intact or isolated sources.  This is why you can see upwards of ten grams of dietary fiber listed for a fiber-fortified flour tortilla that traditionally would have only one or two grams of fiber.

Fiber can help lower cholesterol, regulate blood sugar, and promote satiety or the feeling of fullness. 

According to The Institute of Medicine, women ages 50 and younger should consume 25 grams of fiber per day.  Women ages 51 and older should aim for 21 grams per day.  For males, those 50 and under need 38 grams per day, and men ages 51 and older should consume 30 grams of fiber per day.


Isolated vs. Intact Fiber

According to Katie Clark, M.P.H., R.D., C.D.E., Assistant Clinical Professor of Nutrition at the University of California - San Francisco and nutrition expert for TOPS, the health benefits of intact fiber are widely accepted among health professionals. 

Researchers who study the effects of fiber on health have done so largely by analyzing the dietary fiber that occurs naturally in high-fiber foods.  But do the health benefits of dietary fiber extend to synthetically manufactured or extracted fibers added to traditionally low-fiber foods?  The American Dietetic Association (ADA) maintains that, "Whether isolated, functional fibers provide protection against cardiovascular disease remains controversial."  The ADA's position paper on dietary fiber goes on to say, "Longer-term studies of fiber intake which examine the effects of both intrinsic (intact) and functional (isolated) fibers...are required."

"Because we don't know to what degree the health benefits of dietary fiber are attributable to intact fibers (the additional nutrients in those high-fiber foods), most dietitians and nutrition professionals are recommending that consumers focus on eating foods that are naturally high in fiber," says Clark. 

Whole foods such as whole grains, legumes, fruits, and vegetables are not only high in fiber, but low in salt, devoid of added sugar, and tend to be lower in calories than processed and packaged foods.  Many of the isolated fiber foods on the market are highly processed and are high in salt, added sugars, and extra calories. 

"Much like the notion that 'organic junk food is still junk food,' keep in mind that a 'high-fiber cookie is still a cookie!'" notes Clark.


Side of Package Sleuthing

To determine whether the fiber in a food product comes from an intact or isolated source, you should search the ingredients list on food packaging.

The most common isolated fibers that manufacturers use to bulk-up traditionally low-fiber foods are:
•    Maltodextrin
•    Inulin (chicory root)
•    Polydextrose
•    Oat fiber
•    Resistant start
•    Pectin
•    Gum

Keep in mind that rapidly increasing the amount of fiber in your diet can lead to gas, bloating, and other gastrointestinal discomfort.  Drinking more water alongside increasing fiber intake and slowly increasing fiber intake by a few grams per day can help alleviate symptoms.

By increasing the amount of whole grains and legumes in your diet and making sure to eat five to seven servings of fruits per day, it's quite possible to meet your dietary fiber needs without eating fiber-fortified or isolated fiber foods.  Eating whole foods that are naturally high in fiber are oftentimes more satiating - and less expensive - than foods that contain functional fiber or are fiber-fortified. 

"Fiber can be an important tool in weight loss, diabetes management, and reducing the risk for other chronic diseases," says Clark.  "When selecting high-fiber foods, look for whole fiber foods over fake fiber foods to maximize your health potential."

TOPS Club Inc. (Take Off Pounds Sensibly), the original, nonprofit weight-loss support and wellness education organization, was established more than 62 years ago to champion weight-loss support and success.  Founded and headquartered in Milwaukee, Wisconsin, TOPS promotes successful, affordable weight management with a philosophy that combines healthy eating, regular exercise, wellness information, and support from others at weekly chapter meetings. TOPS has about 170,000 members in nearly 10,000 chapters throughout the United States and Canada.

Visitors are welcome to attend their first TOPS meeting free of charge. To find a local chapter, view www.tops.org or call (800) 932-8677.

MILWAUKEE, WI - "Breakfast is the most important meal of the day." 

Mothers have used that statement to coax children into eating breakfast for years.  As it turns out, Mom was right, and according to TOPS Club, Inc. (Take Off Pounds Sensibly), the nonprofit weight-loss support organization, there's research to back her up.  Getting a good mix of protein, whole grains, fiber, and fruit every morning can help boost metabolism, increase energy for both the body and the brain, and help curb cravings for sweets and other foods high in fat.  Research has shown that skipping meals, and especially skipping breakfast, also can make individuals more likely to eat more at the next meal or to eat high-calorie snacks before the next meal.

"Breakfast gets your metabolism going in the morning so you actually burn more calories during the day," says Joan Pleuss, R.D., C.D.E., M.S., C.D., Senior Research Dietitian in the General Clinical Research Center at the Medical College of Wisconsin and nutritional expert for TOPS.  "However, that doesn't mean that you should use that as an excuse to overeat later in the day.  Actually, the reverse may happen, as eating breakfast can decrease the likelihood that you will be as hungry later on."

The National Weight Control Registry (NWCR) was founded more than 20 years ago to document the habits of people who were age 18 and older and who had lost at least 30 pounds of excess weight that they had kept off for at least a year.  One habit the researchers found was that 78% of the people in the Registry ate breakfast every day and that only 4% never ate breakfast.

In the NWCR, the typical breakfast was cereal and fruit.  Another study found that those individuals who ate a ready-to-eat cereal for breakfast had a higher fiber content in their total diet than those individuals who didn't eat a ready-to-eat cereal.  Other studies have reported that people who eat a ready-to-eat cereal for breakfast tend to be leaner than people who don't eat breakfast or eat other types of food for breakfast.

"The best breakfasts are rich in fiber and protein," notes Pleuss.  "Not only do they digest slowly, which means a longer time between hunger pains, a fiber-rich diet can help lower the risk of diabetes, heart disease, stroke, and colon cancer."

Putting this advice to practical use doesn't have to mean going to the store and spending a small fortune on specialty foods.  Instead, a few well-planned changes, like switching to a whole-grain, wheat bread from white, can make all the difference. 

"If waffles are a morning favorite, plan to purchase whole-wheat waffles in place of the more generic, processed varieties," recommends Pleuss.  "Pairing the waffles with some low-fat fruit yogurt is a great way to start the day healthy and curb the urge to binge before lunch."

If lack of time is the reason you skip breakfast, try getting items ready the night before.  Pour out the cereal and cut up the fruit.  Place the oatmeal in the bowl so you only need to add the milk or water in the morning.  Microwave it while you are getting dressed.  Also have available foods that you can grab and go, like whole fruit, bagels, high-fiber breakfast bars, trail mix comprised of nuts and dried fruit, dry cereal, low-fat or fat-free yogurt, and 100% juice. 

You can also make the following recipes in advance, perhaps on the weekend, for convenient and healthy breakfasts all week long.

Applesauce Oatmeal Muffins

1 1/2 cups all-purpose flour
1 cup uncooked old-fashioned oatmeal
1/2 cup brown sugar
1 1/4 t. baking powder
1 t. baking soda
1 t. ground cinnamon
1/2 t. ground nutmeg
1 large egg
1/2 cup nonfat plain yogurt
3/4 cup unsweetened applesauce
1/2 cup chopped pitted dates
1/2 cup skim milk

In large mixing bowl, stir together dry ingredients. In medium bowl, whisk together remaining ingredients. Pour liquid ingredients over dry ingredients. Stir until just blended; do not overmix. Spoon batter into muffin pans coated with nonstick spray or lined with paper bake cups. Bake at 350º F about 20 minutes or until lightly browned. Cool five minutes in the pans before turning out and cooling on wire racks. Makes 18 muffins.

Nutrient value per serving, based on a 1,500-calorie diet:
One serving = one muffin.

Exchanges - 1 starch, 1/2 fruit
Calories - 99
Calories from Fat - 9
Total Fat - 1g (2%)
Saturated Fat - 0
Cholesterol - 12 mg (4%)
Sodium - 118 mg (5%)
Total Carbohydrate - 21g (9%)
Dietary Fiber - 1g (5%)
Sugars - 9g
Protein - 3g



Granola

1 2/3 cup oat bran
1 cup quick or old-fashioned rolled oats
1/3 cup instant nonfat dry milk powder
1/4 cup honey
1/4 cup sunflower seeds
2 T. vegetable oil
2 T. water
1 t. grated orange peel
1/2 t. vanilla
3/4 cup dried banana chips
1/2 cup raisins

Combine all ingredients except last two. Mix well. Spread into a 13" x 9" pan and bake at 350° F for 20 to 25 minutes until golden brown. Stir after 10 minutes; then stir in banana chips and raisins. Cool completely. Store mixture in an airtight container for up to one week. Makes 10 servings.

Nutrient value per serving, based on a 1,500-calorie diet:
One serving = 1/2 cup granola.

Exchanges - 1 starch, 1 fruit, 1 1/2 fat
Calories - 198
Calories from Fat - 72
Total Fat - 8g (16%)
Saturated Fat - 3g (20%)
Cholesterol - 0
Sodium - 15 mg (1%)
Total Carbohydrate - 34g (15%)
Dietary Fiber - 4g (20%)
Sugars - 14g
Protein - 6g

TOPS Club Inc. (Take Off Pounds Sensibly), the original, nonprofit weight-loss support and wellness education organization, was established more than 62 years ago to champion weight-loss support and success.  Founded and headquartered in Milwaukee, Wisconsin, TOPS promotes successful, affordable weight management with a philosophy that combines healthy eating, regular exercise, wellness information, and support from others at weekly chapter meetings. TOPS has about 170,000 members in nearly 10,000 chapters throughout the United States and Canada.

Visitors are welcome to attend their first TOPS meeting free of charge. To find a local chapter, view www.tops.org or call (800) 932-8677.