New Year’s resolutions: fun to make, difficult to maintain. Every January, roughly one in three Americans resolve to make changes, yet only about 8 percent actually keep them. But fear not – we are here to help!
The trick to sticking with those resolutions is to make ones that you can incorporate easily into your daily life and to skip the ones that are so far out of reach that they’re too difficult to achieve in a year’s time. Plus, small changes can add up to big results and who knows, in a few months, you may be up to tackling that marathon (or 5K!) after all.
1. No matter where you are, make half your plate fruits and veggies. It doesn’t matter whether you’re eating breakfast or dinner or dining at home or in a restaurant, the more colorful you make your plate, the more likely you are to get the vitamins, minerals and fiber your body needs.
2. Try Meatless Mondays. Broaden your culinary horizons and experiment with new foods by trying more vegetarian meals. Loaded with vitamins, minerals and antioxidants, whole grains, fruits and vegetables are among the healthiest foods you can eat. So one day a week, try out some new veggie-filled recipes!
3. Track your steps. Wearing an activity tracker (check out what’s available at Best Buy or Amazon.com) or downloading an app (try Charity Miles or Everybody Walk) is an easy way to track your steps each day. Start by using the device every day for one week. Put it on when you get up in the morning and wear it until bedtime. You might be surprised how many steps you get in each day!
4. Try a free fitness class. Borrow exercise DVDs from friends or your local library, check your TV listings and record anything fun you see, or surf YouTube to find guided workouts. The Nike Training Club has some great videos to get you started. Plus, at the beginning of the year, many gyms offer free classes. Here are more great ideas for free fitness!
5. Drink more water more often. Aim to add one more glass of water a day to your usual intake. A cup of hot water, lemon and a drop of honey is one of our favorite ways to get more H2O during the colder months. You can also infuse your water with any variety of fruits and herbs. Try out this Very Berry Water recipe, or relax with some Spa-aaaah! Water!
6. Make at least half your grains whole. Associated with a decreased risk of chronic disease, nutrient-rich whole grains come in many versions, whether it’s oatmeal, bulgar, brown rice or whole grain bread and bagels. For a healthy whole-grain snack, popcorn is a great option!
7. Cook more meals at home. When people cook at home, they inevitably eat healthier. Start by aiming to make just one more meal a week at home. To make things even easier, check out online menu planners like Cozi or the Six O’Clock Scramble.
8. Try a new food. It’s easy to stick with what you know, but there are so many fruits and vegetables in season, all year long! You never know … that new vegetable, fruit or nut may become a favorite.
9. Use smaller plates at home to encourage appropriate food portions. The amount you eat or drink plays an important role in your energy balance strategy, but we tend to fill up whatever size plate we have in front of us. So why not use a smaller one?
10. Split meals at restaurants, or take home half for a second meal. Ask for a take out box as soon as your food arrives, and put half of it in the box for later. With the second half of your entree out of sight, it will be less tempting to eat. Plus now you have another meal ready to go! Or if you’re dining with a friend who enjoys the same dish, split the meal in half. It’ll save you both money and calories, and who doesn’t love that?
Here’s to a happy, healthy 2016!
