With less than a month to go to the start of the new calendar year, it’s time to start thinking about new years resolutions. According to U.S. News Health, approximately 80 percent of New Year’s resolutions fail by the second week of February as people pick unrealistic goals that are unmanageable. Here are five small healthy goals that will change your life for the better to keep you going through 2018 and beyond!
As a dietitian I feel like I’m constantly telling my clients to drink more water. But why is it so important?
Water is essential for life.
Water is a major component of blood; in fact 80% of blood is composed of water. Water keeps the bloodstream liquid transportation enough to flow through blood vessels. Blood provides the medium for transporting nutrients and oxygen to the cells and for and toxins away.
Water is also necessary for digestion and helps maintain normal bowel function, keeping things moving along properly in your gastrointestinal tract to prevent constipation.It also helps the body feel more full, and thus removes the feeling of hunger.
If your pee is dark yellow vs. a pale yellow color, time to drink more water!
Eat more Vegetables:
Did you know the different colors in fruits and vegetables come from their phytonutrients?
A diet rich in fruits and vegetables offers multiple health benefits. Consuming a diet high in fruits and vegetables is associated with lower risks for numerous chronic diseases, including cancer and cardiovascular disease. Try to “Eat the rainbow!” and make your plate as colorful as possible.
Eat less red meat:
In addition to “eat the rainbow” another rule of thumb regarding nutrition is “the less legs the better.” The fewer legs something had when it was alive the better it is for you.
Fish have no legs and a tremendously healthy source of protein. Fish also provides omega 3 and omega 6 fatty acids which promote cardiovascular health!
Chickens and turkey have 2 legs and are an amazing source of lean protein provided the skin is removed!
Things like beef, pork and lamb have 4 legs and are the highest in saturated fats and cholesterol which raise your ‘LDL’ (bad cholesterol) putting you at a greater risk for heart disease.
Restaurants and takeout typically offer meals that are high in calories, fat, salt, and sugars and low in fiber content. When you cook food at home you know exactly what’s in there since you control the ingredients.
If you’re thinking “I’m a horrible cook!” have some faith in yourself! If you can follow instructions and read you can cook!
Check out my recipe page for healthy step by step recipes!
Who knows you may discover a new passion!
Regular exercise can improve sleep and mood. But you don’t need to lift weights and run marathons to reap the benefits of exercise. Even a little exercise is better than none at all. Simple strategies you can use are:
- Walking during your lunch break
- Parking further away from your destination so you can walk the remaining distance
- Taking the stairs
Studies show a walk as short as 10 minutes can increase your focus, blow off steam, burn calories and boost metabolism.
If you’re ready for more support so that you can conquer your 2018 goals click the contact page!