As we begin a new year and a new decade, start the year off right by focusing on your physical and emotional wellness. Instead of setting resolutions for overwhelming tasks or restrictive diets, try setting small goals to prioritize yourself and your health. Think of fueling your body with essential nutrients vs. depriving it by dieting or excluding food groups.
As a registered dietitian, my advice is always to focus on small goals surrounding behavior change to slowly improve overall health, and to help you reach your long term goals. Start off simple so you stay motivated and committed to the process, and ask for help when you need support. A recent article on CNN Health reviews tips for motivation and change in 2010. In addition, here are my top nutrition & wellness tips to help you bring in a healthy new year:
- Eat breakfast daily. Studies show breakfast eaters are more successful at maintaining a healthy weight throughout their lifetime.
- Monitor portion sizes and increase variety. Eating a balanced diet which includes heart healthy fats, whole grain carbohydrates and lean protein sources can help with fullness when trying to decrease the quantity of food you consume.
- Pile on the colorful fruits & veggies. Full of antioxidants, vitamins and minerals, fruits and vegetables are also good fiber sources and may help in disease prevention.
- Experiment with herbs & spices. Most Americans consume at least double the recommended amount of sodium through eating processed foods and eating out. Instead of reaching for the salt shaker, try various herbs & spices to add flavor without the sodium when cooking meals at home.
- Stay well hydrated. Many people feel fatigue as a result of mild dehydration. We can also misinterpret thirst cues as hunger cues, leading us to eat more, when we really just need an extra glass of water.
- Eat mindfully. Try to taste and enjoy each bite of food that enters your mouth, without guilt or deprivation. Pay attention to why and when you are eating so you can identify hunger vs. non-hunger or emotional eating triggers.
- Sleep. Fatigue is a common trigger to non-hunger eating. Several studies show adequate sleep helps us function more efficiently on all levels. Sleeping 7-9 hours every night has also been linked to reduced stress, maintaining a healthier weight, increased productivity, and improved mood.
- Be active. Any activity is better than no activity, so start out small and gradually increase the number of steps you take each day. The benefits of routine exercise are plentiful.
- Stay positive. If you don't believe you can make changes, then chances are you won't even try. Take one day at a time and focus on every little accomplishment.
This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She also specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website.
