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When it comes to dieting, hundreds of fad diets promise fast results. For a lifelong approach to a healthy weight, however, the most effective meal plans focus simply on making healthier food selections and paying attention to portion size. According to Karen Cole, BSN, RN, CDE, WOCN, diabetes educator at Claxton-Hepburn Medical Center, you can make steady progress toward your weight-loss goals by exercising for 20 to 30 minutes most days of the week, keeping a food diary, and eating a healthy diet that includes lean protein, two to three daily servings of dairy, and ve servings of fresh or frozen fruits and vegetables. "You didn't gain weight overnight, so you shouldn't expect to lose weight overnight," Cole says. "Pick one goal to focus on, and once you've achieved it, move on to the next one. Also, recognize that there will be days when you stray from your healthy diet. Everyone has slips, but you can easily get back on track by eating healthily the next day." Preventing chronic disease by lowering obesity rates is a priority outlined in Claxton-Hepburn's Community Service Plan. To learn more about Claxton-Hepburn's commitment to supporting community health, visit www.claxtonhepburn. org and select "Community service plan" under the "About us" tab. 214 King Street Ogdensburg, NY 13669 www.claxtonhepburn.org The information in this magazine is not a substitute for medical advice or professional medical care. If you have a question about your health, please consult your physician. Scan this QR code with your smartphone to watch a video about how Claxton-Hepburn takes your health personally, or visit www.bit.ly/claxtontv. Taking Steps Toward a Healthier Community Prevent cravings from derailing your diet with these simple suggestions. 1. Eat a healthy snack before you give in. Chances are, chocolate won't seem so appealing after you eat an apple, and if you still indulge, you'll probably eat a smaller portion. 2. Keep celery and carrot sticks in the fridge for easy access when craving something crunchy. 3. Make your pantry a junk food-free zone. Kick Cravings to the Curb In St. Lawrence County, reducing obesity rates is a community-wide concern. By making simple changes in your everyday routine and encouraging friends and family members to do the same, you can help sow the seeds of a healthier community.