Resolutions for a Healthy 2016
By Barbara Storper, MS, RDN
Our body: it doesn’t ask that much from us for all the incredibly complex processes it’s involved in! Feed it healthy food, breathe clean air, drink enough fluids, go out to play and move, and send it some positive messages. Try not to overwhelm it with stress, and give it a slap on the back sometimes, with a “thanks for all you do”, and “you can do this!”
For 2016, I am committing to listening to my body, and honoring all it does for me. I hope I can continue to treat it right, so that we can have a beautiful relationship, going long into the sunset!
Here are some resolutions to share for a healthy new year:
1. Envision how good you want to feel. Think about what being healthy and strong will do for you in your life, work, family, future. Think about how empowered you already are to make things happen in your life. Think about your ability to win. Use this “can do” attitude to transform your habits for health.
2. Think before you eat. Take a breath before you order or before you take your first bite. Ground yourself in choosing foods and drinks that will be of true benefit to your body. Say Grace. Thank whoever or whatever you wish for being able to nourish your body with good food (and whatever else you want to be thankful for!). Make it a family ritual.
3. Drink at least 6-8 glasses of water a day. Come up with a fun system. Put 8 rubber bands around your water bottle, and move them each time you finish a cup. Give your kids a brightly colored cup to use for water. Sit near the water cooler or fill a pitcher with water each morning.
4. Discover your favorite healthy foods – make it an adventure, and load up. Eat fresh veggies throughout your day. Get salads, veggies as sides, or munch on baby carrots. Make up “Veggie Grab Bags” – small plastic bags with baby carrots, cut up celery, red peppers, and snap peas, and take along each day for a snack; or make veggie green drinks! Explore various cuisines, which put veggies in the starring role, and use meats as flavoring.
5. Eat real food instead of processed packaged food products. When you can’t eat fresh, “Read It Before You Eat It!”. Give your taste buds time to return to their natural state – when “sweetness” came from the fresh strawberries you picked in summer.
6. Have some tricks up your sleeve. For chocolate lovers, get chocolate made with 80% or higher cocoa. Get a blender to make veggie drinks and yummy smoothies. Don’t go to a party hungry. Don’t get too hungry throughout your day – keep your blood sugar in balance. Keep almonds or other protein-rich snacks on hand.
7. Get support to make healthy habits FUN. Try cooking with your kids. Watch cooking shows together or check out Pinterest for neat ideas, and try some favorites. Become famous in your family for something chef-like – become the “Salad King” or “Master of Smoothies.” Or create your own snacks: download our “Tickets to Fresh Adventures!” – fun snack recipe cards at: http://foodplay.com/free-materials/for-kids/
8. Check if foods give their share of nutrients for the calories they provide. Pretend it’s your budget: If you get to consume about 2000 calories a day, these calories have to provide you with 100% of the nutrients you need, One doughnut has 600 calories but absolutely nothing nutritionally. We need our foods to carry their nutritional weight.
9Write up a few things you’d like to replace or change with healthier behaviors, and think about making changes in a positive, celebratory way instead of a punishing or limiting way. Ask your family and friends to support you!
10. Thank your body for all it does! Your body allows you to do every big and little thing in your life, from kissing your partner to reading your child a book at bedtime. It lets you attend a meeting even though you were tired, or kept you from getting a cold when everyone around you was sick. Even that home-run or goal you made was made by your body, while you got all the credit. So here’s to a healthy 2016! May we treat our bodies well to last a long healthy lifetime!
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