06/01/2023
The New Year is here and we are feeling motivated and ready to take on new goals and challenges. We all want to accomplish our health goals but when progress does not come quick enough, frustration may cause us to quit.
However, in this New Year we are going to focus on resolutions that create healthy, long lasting habits, not just quick fixes.
A habit is a behavior that starts with a choice and then becomes an unconscious action.
A very popular acronym for goal creation is S.M.A.R.T. Specific, measurable, achievable, realistic and timely.
Do not give up on a goal just because difficulties lay ahead. If you can plan ahead, you will avoid many obstacles that could hold you back!
If you are unsure where to start, here are some nutrition resolutions you can try this year:
- Eat ½ a plate of veggies at each meal. This is never a bad idea to include more vegetables in your diet. Vegetables help fill you up due to their fiber while only contributing minimal calories. Ideally, half of your plate at a meal should be vegetables.
- Eat 3-4 servings of fruit a day. Fruit is filled with nutrients that help keep you healthy.
- Drink at least 2 liters of water a day. Our body is more than half water. Water helps regulate body temperature, carries nutrients to cells and helps flush out waste.
- Choose one healthy snack a day. Do you find yourself reaching for chocolates or candies during the day? How about replacing that snack with something healthy such as an apple and peanut butter. This will help give you the proper energy you need to complete your day.
- Check in with yourself before you eat a meal or snack. This is a great step toward becoming an intuitive eater. Before you create your meal or snack, think to yourself; how hungry am I? What do I really need right now? What portion size would be appropriate for me? Sometimes we are running on automatic and just reach out for food we may not truly need or even want! Take the time to listen to how you truly feel.
- Start each day with a healthy food. Are you usually grabbing a fast food breakfast sandwich? Or are you always gravitating towards the high sugar drink? These foods do not help start your day off with the energy you need. In fact, these foods will most likely provide great energy for maybe a half hour and then you will crash. Choose your first foods in the day to include a veggie or fruit with protein.
- Eat protein at every meal. Protein helps build our muscles as well as provides satiety. Studies show that out of all the macronutrients, protein is the most filling. Including a protein source at each meal can help avoid mindless snacking as well as help you see more results from your gym sessions.
- Make one different recipe a week. Cooking is a great skill to have and eating at home can be very healthy for you!
- Eat one treat a day. This is a practice to help with moderation. When you choose to eliminate something completely from your diet like chocolate or chips, you are more likely to binge on it. Making no foods off limits but practicing moderation can help if you struggle with overeating. Choose one food that you feel you cannot control yourself over and start to work on portions!
- Do not fall for fad elimination diets! The last resolution I would like you to consider is to avoid those who are encouraging you to only drink juice every day or just eat protein. This year vow to create sustainable healthy habits to last you for the rest of your life! All these resolutions were written as specific and measurable as possible. Now it is up to you to tweak them to help match your lifestyle. Then create your actionable steps and daily intentions. Believe in yourself. Use daily affirmations to help keep you going.
Try “I am deserving of a healthy life”. You can do this! Try finding a friend or group that can help hold you accountable. There are many out there waiting to encourage you to continue working toward your goals.
Find an accountability partner and work together.
Remember to make your goal specific, measurable, achievable, realistic and timely.
You can do it!
Evolve You!
