Time to Lose Weight


Catch Healthy Habits in the New Year


January 12, 2012 
For more information: 
Kimberly Groneck, 314-249-3924,

Mary Wilson, 314-862-2933
Sally Kweskin, 212-476-1421
You’ve made yet another New Year’s resolution to lose those holiday pounds, but do you really have a strategy to do so? If you really want to stick to your plan this year, maybe it’s time to think like a grade schooler and catch some healthy habits. 
For example, can you learn to love a snack of celery instead of soda and cookies? Maybe so, if you try it topped with low-fat cream cheese and raisins, a treat known to kids as Ants on a Log. Cubes of cheese and cut-up fruit speared on toothpicks become Dynamite Sticks. Graham crackers, low-fat cottage cheese, raisins and a touch of cinnamon combine to create Cracker Delight. 
“Breaking old habits, such as automatically reaching for the same sweet snack foods, is tough,” admitted Marcia Kerz, president of The OASIS Institute, a national education organization. “Most of us are reluctant to change, especially if it means giving up the things we love to eat. So the key to keeping your New Year’s resolution is to make healthy foods fun by combining different tastes and giving snacks unusual names. We’ve shown that it works for both kids and adults all over the country.” 
CATCH Healthy Habits is sponsored by the OASIS Institute, which partners with local schools, youth clubs and other organizations to bring the program to area children. Locally, CATCH Healthy Habits is operated by the Senior Services of Albany and funded by a grant from the Empire BlueCross Foundation. 
The program pairs adult volunteer ages 50 and older with children in kindergarten through the fifth grade to encourage healthier eating and physical activity. Weekly one-hour sessions include active games, healthy snacks and education about food choices that will help anyone reach their goals. 
“CATCH Healthy Habits focuses on learning the differences among WHOA, SLOW and GO foods,” said Kerz. WHOA foods are those that contain a lot of salt, unhealthy fats or added sugars and should be avoided. SLOW foods are somewhat healthier and may include lower fat milks, white bread and rice, pancakes, and fruits canned in light syrup. Best of all are GO foods that contain very little salt, unhealthy fats or added sugars—sometimes none at all. Examples of GO foods include fruits and vegetables, foods made with whole grains, broiled fish, baked chicken and lean meats. 
“If each of us asked ourselves whether we are looking at a Whoa, Slow or Go food before we take a bite, odds are we’ll be more selective in what we eat,” said Ethel Graber, VP and GM, Empire BlueCross. “That’s the first step to a healthier lifestyle. 
“Nearly one in three children in this country are overweight or obese, and obesity rates for older adults have doubled in the last 30 years,” she added. “A decline in physical activity and unhealthy eating styles are the principal causes. Through programs like CATCH Healthy Habits, we hope to teach people of all ages that they can improve their food choices and still enjoy what they are eating.” 

Food Groups  
Examples of WHOA Foods  
Examples of Slow Foods 
Examples of Go Foods 
Fresh, frozen, or canned vegetables made with solid fats
Fried battered vegetables
Fried potatoes, fried French fries, fried hash browns
Fresh, frozen, or canned vegetables made with vegetable oils
Vegetables with salt and/or sugar added
Baked French fries and hash browns
100% vegetable juice
Fresh, frozen, or canned vegetables with no salt, sugar, or fat added, or with a small amount of salt* added
100% low-sodium vegetable juice
Fruits & Fruit Juices
Fruits canned in heavy syrup
Fruit roll-ups
Fruits canned in light syrup
Fruits with sugar and/or salt added
Sherbet, sorbet
Frozen fruit juice bars and smoothies with added sugar
Dried fruit with added sugar
Fresh, frozen, or canned fruits with no sugar or salt added, or with a small amount of salt* added
100% fruit juice
Frozen 100% fruit juice bars and smoothies
Dried fruit (such as raisins, figs, dates, apricots, plums)
Sweet rolls
Muffins, waffles, pancakes, and French toast made with solid fats
Fried rice
High-sugar cereals made with refined grains
Granola made with solid fats
Potato chips, cheese puffs, corn chips
Popcorn made with solid fats and flavored popcorn
White bread, buns, rolls,
bagels, tortillas, pita
Muffins, waffles, pancakes, and French toast made with vegetable oils
Pasta made with refined flour
White rice
Low-sugar cereals made with refined grains
Granola made with vegetable oils
Instant oatmeal
Low-fat crackers made with refined grains
Tortilla chips
Baked potato chips
Animal crackers made with refined flour
Vanilla wafers
Cereal/fruit bars
Popcorn made with vegetable oils and/or salt
Whole-grain bread, buns, rolls, bagels, tortillas, and pita bread
Pasta made with whole-grain
Brown rice
Wild rice
Whole-grain, low-sugar cereals (such as toasted oats, shredded wheat, oatmeal, muesli)
Low-fat whole-grain crackers
Baked tortilla chips
Whole-grain animal crackers
Graham crackers
Air-popped popcorn with no salt added
Whole milk Flavored 2% (reduced-fat) milk
Whole-milk yogurt
Processed cheese
Cream cheese
Cheese sauce
Cottage cheese (whole-milk)
Sour cream
Ice cream
Pudding made with 2% or whole milk
Frozen yogurt
Flavored fat-free or 1% milk
Fat-free/low-fat yogurt
Natural cheeses (Colby, cheddar, Swiss)
Cottage cheese (2% or reduced-fat)
Low-fat cheese sauce
Low-fat cream cheese
String cheese
Low-fat sour cream
Non-fat or low-fat frozen yogurt
Low-fat ice cream
Pudding made with skim or 1% milk
Fat-free (skim/nonfat) milk 
1% (low-fat) milk 
Non-fat dry milk 
Fat-free or low-fat plain or 100% fruit juice-sweetened yogurt 
Part-skim natural cheese 
Low-fat (1%) cottage cheese  
Meat, Beans & Eggs  
Beans, peas, and lentils made with solid fats
Baked beans, canned
Pork and beans, canned
Peanuts, almonds, pecans, walnuts, and pistachios with added salt, sugar, and/or fat
Peanut butter and other nut butters with added salt, sugar, and/or fat
Eggs fried in solid fats
Fried fish, shellfish, and fish sticks
Fried chicken
Fried chicken nuggets
Regular ground beef
Regular hamburgers
Ham hock
Pork skins
Hot dogs
Beef jerky
Beans, peas, and lentils with vegetable oils
Refried beans
Peanuts, almonds, pecans, walnuts, cashews, pistachios with no added salt, sugar, or fat
Natural peanut butter
Eggs fried in vegetable oil
Baked breaded fish, shellfish, fish sticks
Tuna canned in oil
Chicken and turkey with skin (baked, grilled, or broiled)
Breaded baked chicken and turkey
Baked chicken nuggets
Ground chicken and turkey
Lean ground beef
Regular cuts of beef (brisket, T-bone, chuck roast)
Lean ham
Canadian bacon
Regular cuts of pork (pork roast, ham)
“Veggie” burger
Luncheon meats (chicken, turkey, ham)
Low-fat hot dogs
Beans (such as pinto, black, red, garbanzo), peas (such as black-eyed, split, purple hull), and lentils – with no salt or fat added, or with a small amount of salt* added
Pumpkin and sunflower seeds with no added salt, sugar, or fat
Whole eggs
Egg whites
Egg Substitute
Fish and shellfish – baked, grilled or
Tuna canned in water
Chicken and turkey
without skin
Lean cuts of beef
Extra-lean ground beef
Ground beef that has been drained and rinsed
Lean cuts of pork (pork chops or tenderloin –
without fat)
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