Happy New Year! May the new year bring you peace, harmony, health, love, and prosperity!
Many of us make health-related resolutions, such as to lose weight, stop smoking or join the neighborhood gym. While it is common to set high goals, experts say that setting smaller goals could do more for our health.
“Small steps are achievable and are easier to fit into your daily routine,” says James O. Hill, Ph.D., Director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. “They are less overwhelming than a big, sudden change.”
Here are 10 to try:
1. Keep an eye on your weight and work on making sure you are not gaining extra lbs. Even if you gain just a pound or two every year, the extra weight adds up quickly.
2. Take more small steps. Use a pedometer to count your daily steps; then add 2,000, the equivalent of one extra mile. Keep adding steps, 1,000 to 2,000 each month or so, until you take 10,000 steps on most days.
3. Eat breakfast. Breakfast eaters tend to have better diets and may weight less. For a filling and nutrition-packed breakfast, oatmeal with fresh fruit such as diced organic apples or blueberries with cinnamon.
4. Switch three grain servings each day to whole grain. Try eliminating the white “stuff” such as white flour, white bread, pasta, and white rice. Most people eat less the three whole grains of servings each day.
5. Have at least one green salad like mixed greens every day. Eating a salad (with low-fat or fat-free dressing or make your own with balsamic vinegar) is filling and may help you eat less during the meal. It also counts toward your five daily cups of vegetables and fruits.
6. Trim the fat. Fat has a lot of calories, and calories count. Eat lean grass fed meats or organic poultry without the skin. Switch to lower-fat cheeses, use a cooking pan (Green pan that is free of chemicals in their coating) with only a dab of oil, ghee or butter without added hormones. Some healthy fats include avocados, salmon, ghee, and coconut oil.
7. Consider calcium by include a serving of nut milk or a serving of low fat yogurt. Calcium, magnesium, and Vitamin D are good for bones and may also help you lose weight.
8. Downsize. The smaller the plate or bowl, the less you will eat.
9. Lose just 5 to 10 percent of your current weight. Some health benefits may include lower blood pressure, blood sugar, cholesterol and triglycerides.
10. Keep track of your eating by keeping a journal or food diary. Also keep track of how you feel after eating. Write down what you eat over the next couple of days and look for problem spots. Writing things down may help you eat less. Register for my 7 Day Renew Anti-Aging Challenge.
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