When setting a new goal, I believe in stating my intentions rather than making a resolution. By stating my intention, and repeating it over and over, my behavior will actually begin to change in a way that supports my intention. For instance try this: My NY’s resolution is to lose 10 pounds by March. In your mind, what does that conjure up? Maybe you envision, hours of gym time or maybe plain tasteless food? Do you think about all the treats you can’t have? Now try this: I intend on eating healthier in 2012. How do these words make you feel? Better, I bet!!! So let’s all say it: “I intend on eating healthier in 2012!” and here are some tips on how to do it!
Eat more fruits and vegetables. Try incorporating an apple into the middle of your day. Just throw it in your bag or briefcase before you leave the house. Practice the 50% rule: fill up 50% of your dinner plate with vegetables or salad.
Limit liquid calories. Soda is basically sugar, water and chemicals. Diet soda is water and more chemicals. Try replacing 1 or 2 beverages a day with water or try sparkling water with some lime or lemon squeezed in.
Eliminate processed foods. Think middle aisles of a grocery store. Boxed food is laden with additives, preservatives and various chemicals. These chemicals wreak havoc on our immune system. Giving up processed foods may not only mean less of a waistline, but it may also mean fewer trips to the doctor for you and your children.
Eat breakfast. And I don’t mean muffins and sugary cereal. Try a hot bowl of oatmeal mixed with fruit; or toast spread with nut butter or a yogurt smoothie. Eating breakfast “breaks the fast”- it gets our metabolism going and gives our bodies the energy it needs to get on with our day. It will also help eliminate mindless munching throughout the day.
Eat snacks. Eating smaller meals every 2 to 3 hours keeps our blood sugar stable (which eliminates those highs and lows) and keeps our metabolism going. When you don’t feed your body for hours at a time, it makes a mental note. It says “body-tomorrow when this guy eats breakfast, hold onto it, because he’s not feeding us until dinner”. That’s how we store fat. It’s our body’s way of protecting itself from us not feeding it.
Keep indulgences to social engagements. I would never tell you not to indulge. In fact, I work it into all of my client’s plans. But why indulge in a bag of potato chips while standing next to the pantry door when in three days you are going out to dinner with friends and know there will be a phenomenal dessert you’ll want to order? We get invited to enough social events where amazing meals and killer desserts are being served all the time. Save your indulgences for then!
Happy New Year!!!
Please feel free to always write in to This e-mail address is being protected from spambots. You need JavaScript enabled to view it for more healthy tips!
by Jennifer Minihan, Local Mom and Body Builder, Dip.C.N. HC AADP
