Healthy new year

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You’re contemplating your upcoming resolution to make 2012 your most health-oriented year ever.

But do you really know your good fats from your bad — your energy-boosting meals from your energy zappers?

Take this pop quiz to find out whether you’re prepared to make good on your health vows for the New Year:

1. You only have 30 minutes to work in some quick exercise. What’s the most efficient action plan?

A) Weight training

B) A steady run on the treadmill

C) Interval training on a treadmill

ANSWER: While all of the above certainly will enhance your health, interval training is the way to go when you’re short on time but need results. Exercise researchers say that interval training can burn more calories and fat than a longer, slower exercise session. It also increases endurance, according to a 2005 study published in the Journal of Applied Physiology. That study showed exercisers doubled their endurance after just two weeks of interval training. Wondering what constitutes interval training? It’s intense bursts of activity followed by a more moderate exercise. The concept doesn’t have to be complicated. If you’re a walker taking a leisurely stroll outside, simply incorporate faster periods of walking or even jogging in between certain trees, mailboxes or other landmarks. Periods of intense activity during interval training can last from 30 seconds to a couple of minutes followed by a few minutes of walking at a more moderate pace. A more experienced athlete may choose to follow a more elaborate interval scheme using more science and math.

2. You’ve vowed to stop skipping breakfast in the New Year. Which of the following morning meals will keep you fuller longer?

A) Two poached eggs with a slice of dry, whole-grain toast and a handful of diced strawberries

B) A bowl of steel-cut oatmeal topped with unblanched almonds

C) A homemade extra large bran muffin with a low-fat, sugar-free latte

ANSWER: If you chose the poached egg breakfast, you are correct. This meal will keep you fuller than the others because it contains a bit of saturated fat, protein and fibre-rich carbohydrates — three macronutrients that slow down the absorption of the meal. In turn, this keeps your blood sugars in check by preventing your body from producing/needing an excess of insulin. Don’t be afraid of eggs; one large egg contains only about five grams of fat — 3.5 of which are unsaturated. Poaching or boiling eliminates the need to add extra fat during the cooking process.

The oatmeal breakfast would come in second here. The extra large bran muffin and sugar-free latte are bad breakfast choices because they consist mainly of sugar/carbs and would require excess insulin to metabolize. Excess production of this hormone leads to feelings of hunger. (Think of the muffin as a piece of cake with some bran added to it).

3. You plan to attend a New Year’s party but want to make sure the alcoholic beverages you choose to drink don’t derail your resolution to start 2012 off healthfully. Which of the following drinks contain the least calories and sugar?

A) A glass of champagne or sparking wine

B) A bottle of beer

C) Vodka and soda

ANSWER: If you chose the vodka and soda, you are correct. One shot of vodka contains 60 calories with virtually no sugar/carbohydrates. The soda mix is non-caloric and has the added benefit of offering up some hydration. On the other hand, a four-ounce glass of sparking wine/champagne can contain 80 calories and a touch of sugar, depending on the dryness/sweetness of the wine. A bottle of beer is the most calorie-dense choice here with about 150 calories and 13 grams of carbohydrate.

4. You occasionally visit the deli around the corner during your lunch break. Which of the following lunch options is the most heart healthy?

A) One salmon salad sandwich on whole wheat bread

B) One pastrami sandwich on rye bread

C) One turkey sandwich on whole wheat bread

ANSWER: While the salmon sandwich likely has more fat than the turkey sandwich, it’s still, arguably, the most heart healthy. That’s because it contains a hefty serving of omega-3 fatty acids, a type of fat found in deep-water fish such as salmon. Researchers say that omega-3s can decrease triglycerides, a dangerous blood lipid; slow the development of arterial plaque; raise your HDL, or healthy cholesterol; and even slightly lower blood pressure. When ordering your salmon sandwich, ask the restaurant to cut the mayonnaise. Considering the natural oiliness of salmon, you won’t miss a thing. Pastrami has more saturated fat than processed turkey deli meat. But they both contain large amounts of blood pressure raising sodium, partially used to preserve the shelf life of the product.

5. The Canada Food Guide urges adults to take in seven to 10 servings of fruit and vegetables daily. All but one option makes up one serving. What option constitutes two servings of this food group?

A) One avocado

B) Half-a-cup of sweet potato

C) One cup romaine lettuce

ANSWER: One avocado equals two servings. Both the sweet potato and the lettuce constitute one serving.

Many people complain that it’s too difficult to get up to 10 servings of fruit and vegetables every day. But it’s not that hard to accomplish considering single serving sizes of fruits and veggies are not huge.

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