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36 - The Oakville Beaver, Wednesday December 6, 2006 www.oakvillebeaver.com Top 5 ways to stick to your diet - Learn how! If you're feeling down because your weight-loss goal seems too far away, here are some handy motivators to try out this winter. They work by encouraging you to celebrate the small victories ­ by doing something nice for yourself right now. Celebrate with your diet buddy You help each other get through the tough times, so why not mark your victories with a weekly treat? Go shopping or out for lunch. Remember that ordering an appetizer size will help you manage the larger portion sizes found in some restaurants. Add a dash of panache to your workout Treat yourself to a cute workout top. Looking the part and having the right gear will help keep you moving. Mix it up a little Boredom kills many a diet, so vary the foods you eat. Learn to love yourself Turn negative self-talk into a positive attitude ­ acknowledge your good features, dress in your "feel good" outfits every day. Connect with others People who have the support of others are more successful in reaching their weight-loss goals. So be sure to find fellow dieters and share your experiences. Make a plan Watching the amount you eat, rather than giving up any particular food or food group, is the best way to manage your weight. - News Canada Celebrate the Holidays at Get hooked on seafood In addition to being rich in healthy omega-3 fatty acids, seafood provides a number of other important health and nutritional benefits: · Seafood is heart-healthy since it is naturally low in saturated fat. Seafood is lower in saturated fat than many other animal protein sources including beef and lamb. · Seafood is a source of high-quality protein. Protein is important for providing satiety or fullness in a meal. Protein also helps to slow down digestion of carbohydrates in a meal, which improves blood sugar control for individuals with diabetes. · Seafood provides important vitamins and minerals needed for long-term health. Vitamins A, B and D, as well as calcium, iodine and selenium are just a few of the vitamins and minerals you will find in seafood. · A new study by the Harvard School of Public Health, believed to be the most comprehensive of its kind, concludes that the consumption of one or two servings of fish per week reduces death from coronary heart disease by 36 per cent, and death from any other health-related cause by 17 per cent. According to the lead researcher from the Harvard team, "Seafood is likely the most important food one can consume for good health." · According to the Heart and Stroke Foundation of Canada, "All fish can fit into a healthy diet. Omega-3 fatty acids help reduce the 'stickiness' of the blood so you're less likely to develop clots. Studies show that people who consume fish on a regular basis significantly lower their risk of heart disease and stroke." Food sources of omega-3 fatty acids Food / EPA (g) / DHA (g) / ALA (g) · 100g canned white tuna in water* / 0.2 / 0.6 / trace · 100g canned light tuna in water* / trace / 0.2 trace · 100g canned salmon pink* / 0.6 / 0.7 / trace · 100g canned sardine (Atlantic) in oil* / 0.5 / 0.5 / 0.5 · 100g halibut fresh (Atlantic/Pacific) */ trace / 0.3 / trace · 100g salmon (Atlantic farmed)* / 0.6 / 1.3 / trace · 100g salmon (Coho wild)* / 0.4 / 0.7 / 0.2 · 100g mackerel (Pacific and Jack)* / 0.6 / 0.9 / trace · 100g trout (mixed species)* / 0.2 / 0.5 / 0.2 · 100g herring (Pacific)* / 1.0 / 0.7 / trace · 2 omega-3 enriched eggs / - / - / 0.8 · 1 tbsp. ground flax seeds / - / - / 1.8 · 1 tbsp. canola oil / - / - / 1.3 · 1 tbsp. soybean oil / 1.0 / - / · 1/4 cup walnuts / 2.4 / - / Data from: www.nal.usda.gov/fnic/foodcomp, www.canolainfo.org www.burnbraefarms.com/product/omega.html, www.flaxcouncil.ca *100g (3.5oz) serving of fish is approximately the size of a deck of cards. - News Canada Join us for our Christmas Lunch Buffet from Mon Dec. 11th to Fri Dec. 22nd $18.95 PER PERSON MONDAY-FRIDAY ONLY! PLAN YOUR HOLIDAY PARTY NOW! ONE ALL-INCLUSIVE PRICE · · · · · Beverages Salad Entrée Taxes Gratuity · Falafel · Shawarma · Souvlaki · Taboule · Seafood Mixed Grill NOW OPEN Garlic Homeloaf, Salad & Beverages are unlimited HOLIDAY GIFT CARDS NOW AVAILABLE AMC Theatres (QEW & Winston Churchill) Oakville Place Mall (Trafalgar & Q.E.W.) 134 Lakeshore Road West, Oakville 905.338.1888 Dorval Kerr 905-829-3233 905-338-6330 Lakeshore Rd. Mon.-Thurs. 11-11 Fri.-Sat. 11-11:30 OPEN 270 North Service Rd., Oakville 905-338-5800