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Resolutions for a Healthier 2014
 New Year resolutions tend to have a very short life-cycle, of course, until the beginning of next year. We intentionally decided to send our newsletter after the resolution season so we can focus on moderate lifestyle changes. If you were to pick just one of these to incorporate into your lifestyle per month, you would be off to a great start on improving your health and well-being for the rest of the year and beyond. Dietary Resolutions
These resolutions pertain to diet and eating. Some of them are very easy, and would be a great place to start for January. Imagine how different (and healthier) your lifestyle would be by the end of the year if you were add one of these per month: - Plan your day's meals in advance for success
- Start your day with 1/2 lemon in warm water for improved digestion.
- Eat 25-30 grams of fiber daily (build up to this slowly)
- Eat breakfast within 1 hour of waking up to get your metabolism going
- Eat more beans and lentils...great fiber and slow burning carb!
- If you eat bagels or rolls, scoop out the middle
- Fill half your plate up with vegetables
- Pause before you eat something and determine how hungry you are. Don't eat for entertainment or boredom.
- Keep unhealthy foods out of the house
- Leave a few bites of food on your plate
- Write down what you eat for a week to evaluate and how to make positive changes
- Drink half your body weight in oz. daily
- Have one day a week that you can eat whatever you want, in moderation.
- No fast food. Period
- Eat an apple every day
- Close the kitchen after dinner
Fitness Resolutions
Dietary resolutions will help you manage the amount of calories you take in. Our fitness resolutions are gradual changes to help you burn more calories and keep your current exercise programs fresh and interesting. In this section, try to add a fitness resolution to your new lifestyle every two months: - Always take the stairs if you have a choice
- Park far away from the store in a parking lot so that you walk further
- If it's ten blocks or less - WALK!
- Add a new exercise modality to your week such as yoga, kickboxing or Pilates
- Focus on positive changes, not the number on the scale.
- Recruit a workout buddy or team up with a family member
- Exercise more days per week than you don't
- Buy a pedometer and walk 10,000 steps every day!
- Get an active dog you have to walk
- Hang out with physically active people who eat healthy
- Work out outdoors for fresh air
- Sleep 7-8 hours every night...commit to it!
Believe it or not, the same amount of money is spent on lotteries and weight loss fads every year, and more people will win with a lottery ticket than they will achieving their goals with a weight loss fad.
Lifestyle changes have to be slow and consistent to be successful. We hope you like our suggestions as much as you like our process to help you succeed. |
A Great Way to Start Your Day
Is a new and improved breakfast one of your New years resolutions? Skip brunch out and kick start your day packed with protein, whole grains, and fiber.
Give these whole wheat-yogurt pancakes a shot for a delicious weekend treat.
Ingredients:
- 1 cup 100% whole wheat flour ( or white whole wheat)
- 1 cup fat free milk ( or 1%, soy, or almond milk)
- 2 eggs
- 1 cup Greek Yogurt
- 2 tsp cinnamon
- 2 tsp brown sugar
- 1 tsp vanilla extract
- 2 tsp baking powder
- 1/8 tsp regular salt
- try possible add-ins- blueberries, almonds, bananas.
Instructions:
- Beat egg and milk together. Thin whisk yogurt in and vanilla.
- Separately Beat dry ingredients in a bowl. Pour wet ingredients in and gently stir.
- Coat skillet with cooking spray- Cook 1/4 cup batter servings on a medium hot griddle. Flip and cook.
- Makes about 10 pancakes.
* Note pancakes freeze up to 2 months.
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