Resolve to Boost Your Health this New Year- Preparation is Key to Success!
By Morgan Davis, RD, LDN
Many of us awake January 1st with a new outlook on life, “this year’s going to be different.” However, what needs to be understood is that resolutions such as “I’m going to lose 20lbs” are outcome goals, not behavioral change goals. And if you resolve to “hit the gym 3 times/week” but never found time for this in the past, then what exactly is going to make life different in 2014?
To some individuals, the annual ritual of announcing a resolution has gotten to be a bit of a joke, when looking back at years of failed attempts of resolving to lose weight, or eat healthier. Some may have put a stop to resolution making all together.
While we are perhaps quite inspired to make lifelong changes when the clock strikes midnight, most of us have overlooked the importance of preparing ourselves for whatever changes are needed to make our resolutions a sustainable part of our lives. Use the following tips to help you make create a specific and effective plan for a successful resolution for better health.
Re-think the wording of your goals. Resolving that you want to lose 20lbs is considered an outcome goal. If we could snap our fingers and be 20lbs less, that would be an amazing feat. However, this is not possible. Instead of setting generalized outcome goals, revise your wording and set a SMART goal!
Specific- How, what, where, when and why? “I want to eat healthier” is a general, non-specific goal. “I am going to eat two servings of vegetables every day” is a specific goal.
Measurable- How much or how many? Establish concrete criteria for measuring progress. Instead of “I resolve to eat two servings of vegetables each day, one serving at lunch and one at dinner. I will record this in my food diary to track and measure my progress.”
Action oriented- What are you going to have to change to make reaching your goal easier? “I am going to plan meals on Saturday and write a grocery list. On Sunday, I will chop vegetables for the week.”
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Realistic- If you hate salads, don’t resolve to increase your veggie intake by eating salads at lunch. Instead, opt to pack a whole wheat wrap with fresh vegetables at lunch, and serve up some fresh roasted broccoli at dinner. Remember, you must decide how hard you are willing to work to achieve your goal Setting a high goal is great if you are ready to put forth the effort. Don’t set a goal too low as it will be easier to lose motivational site.
Timely- “I will eat more vegetables someday” doesn’t work. Give yourself a deadline and be sure to meet it. “I will eat two servings of vegetables every day for the next 3 weeks, then re-assess to see if I can do more!”
To start your New Year off on the right foot, try a few of these simple adjustments for better health today…
1. Get on a consistent sleep schedule. Decide what time you need to wake up, then count back 8 hours to find your ideal sleep time. Resist hitting snooze in the morning. Consistent and adequate sleep can lead to better energy levels, better food choices, better control of hunger and improved ability to maintain a healthy weight.
2. Start your day with protein. Again and again, research supports that folks who include lean protein at breakfast have leaner bodies and better control of hunger. Not a fan of eggs? Include any of the following to boost your AM protein intake: fat free greek yogurt, nuts/seeds, nut butters, whole grains, lean meats such as low sodium ham and chicken sausage, skim milk and soy milk.
3. Move more. Hitting the gym hard for 60 minutes is great. But your efforts may be wasted, if you are sedentary for the remaining 23 hours of the day. Invest in a pedometer to track your average daily steps then work to increase your number. Use the stairs, park farther away, avoid the drive thru (even at the bank!), meet in person instead of sending that email, walk your dog, play with the kids, hit the shopping center instead of amazon.com!
4. Put down the energy drink. This past year, the FDA linked many hospitalizations to the over-use of energy drinks. If your dragging during the day, first see tips #1 and #3. Remember to pack energizing snacks such as trail mix made with almonds and unsweetened raisins. If you are still fighting with heavy eyelids in the afternoon try a healthier and natural caffeine boost- black and green teas, as well as coffee, provide additional antioxidants and health benefits.
5. Boost your gut health with pre- and probiotics. While you can get these from supplements, why not strive to include them in your diet? Probiotics, or healthy bacteria, increase the health of your gastrointestinal tract. You can find probiotics in cultured foods such as yogurt, kefir, sauerkraut, miso and kim chee. And just like any other live organism, probiotics need food. Prebiotics provide nutrients for the healthy bacteria in our gut. Food sources of prebiotics include artichioke, onions, garlic, jicama, beans, leeks, asparagus, oats, barley and apples.
6. When craving sweets, indulge in fruit. Does the sweet tooth always strike between dinner and the hour of sleep? Instead of processed “low cal” desserts or ice cream, indulge in food that will provide disease-fighting antioxidants. Try ½ cup of strawberries drizzled with a tablespoon of chocolate syrup, or half a grilled peach topped with a dollop of whipped cream.
7. Plant a garden in the spring. What better way to eat clean then growing your own fruits, vegetables and herbs? The physical activity required to keep a stellar garden is an added bonus for your health.
8. Schedule time for yourself. Your schedule is not going to be magically be less busy in the New Year. Take out your calendar and mark down times for exercise, family activities, alone time, and even plan your vacation. Getting these activities in the schedule will allow you to commit to time to relax, de-stress and enjoy your friends and family!
Schedule time with your personal trainer or dietitian to help you set SMART goals and stay on track. Remember to be the best you can be in any situation. Every health change starts with a small step forward.
Wishing you a Happy 2014!
