A "New" New Years Resolution
Have you ever started off a New Year resolving that you would lose weight, exercise or eat healthy? Many of us have set these goals but less have succeeded with this resolution. So, why the disparity between successes and failures? Often the problem lies within the game plan. When setting goals that address lifestyle changes, it is most important to set ones that are sustainable for not just short periods of time, but for the duration of the year. Be careful not to set goals too large that will be difficult to follow on a daily basis. Overtime there is a tendency to lose sight of these large goals and the slowly old habits, which conveniently fit into our schedule, creep back and before you know it, you’re right back where you started.
This year when making your resolution, start with restructuring the thoughts behind the resolution. For example rather than the normal "I am going to lose weight" or "I am going to start exercising" try to create smaller more focused goals, goals that compliment your ultimate goal without losing sight of it. So how do you do that? Well here are a few examples of small changes that over 12 months make a big difference.
The Colorful Plate
Eat 1/2 of your plate from vegetables. Vegetables are high in fiber, low in calories and filling. Eating a diet high in vegetables, especially dark greens and leafy vegetables helps lower blood pressure, cholesterol and is heart healthy.
Some suggestions include:
- Snack on fresh veggies like baby carrots, celery and broccoli
- Add lettuce, tomato and onion to sandwiches
- Substitute side dishes such as potatoes, rice or bread for extra vegetables or a side salad
Increase your daily activity! Make small efforts to increase your physical activity on a daily basis. Some suggestions include:
- Get off the subway or bus a stop or two early and walk the extra distance.
- Make yourself a deal that every time you watch TV you will use the commercials as an opportunity to be active. Try some pushups or jumping jacks, or maybe some stretching until the program resumes.
Temptation can run high at the grocery store with super sales and shiny packages and before you know it your cabinet is filled with 3 types of cookies, sinful ice creams and the “go to” chips. To prevent this try to follow some of these tips:
- Bring a list with you to the grocery store that you made while looking through your cabinets for what you need
- Don’t shop on an empty stomach.
- Cut calories in beverages. Drinking calories is one of the easiest ways to gain weight or prevent weight loss. Instead chose beverages low in sugar and calories or free of calories.
- Try water or seltzer water over flavored water or sport drinks. To flavor water squeeze fresh lemon or lime into the water
- Eliminate beverages that provide more than 30 calories per serving
- Look for juices that are natural and have no added sugars. Light versions of juice are even better.
- Try many varieties of herbal teas, regular teas and coffee. Be careful not to load the coffee or tea with sugar. Herbal teas have many caffeine free varieties naturally flavored and sweet.
- When drinking alcoholic beverages use non calorie mixers to add to the alcohol such as seltzer water. To enhance flavor add a “splash” of juice
Its most important is to remember that change is slow, and small changes make a big difference. A healthy diet is a lifelong commitment and rewarding in its nature. Don’t be fooled by fad diets and promises of easy fast weight loss or expensive exercise programs that become too time consuming. Take time to enjoy your foods, treasure your walks, and prepare your meals. Have a happy and healthy holiday and a Nutritious new year!