Healthy Start to the New Year

It's now January 2014, the time when Americans vow to make many resolutions and changes for the new year, the top two are: eat healthier and to exercise more or at least start exercising.

If you are one of the thousands of Americans who gained the "Holiday" five to eight pounds, or any weight at all, NOW is the time to "get it off". If not,   by 2015 it may be 15 pounds. Remember it will take longer to take it off than it did to add the pounds. Patience and persistence. Prevention is always the key.

 Tips for the New Year

1. Try a buddy system for both exercise and healthy eating.  This helps you to be accountable because others are aware of your goals.   Associate with family and friends that have the same or similar goals, it works, plus you have a buddy to lean on when the going gets tough when you hit those plateau periods.
2. Make it simple so it's achievable- both your eating and exercise habits.  Select a form of exercise that is both something you enjoy doing and is accessible daily.  Start with minimum goals and add to them, day-by-day and week-by-week as your endurance and strength improves. Track it (electronically or journaling) so you see your progress. That's motivating!
3. Include and focus on your favorite foods, try low fat cooking methods and new spices and seasonings. Explore new healthy grains, fruits and veggies.
4. Shop and keep your refrigerator stocked with lots of fresh fruits and veggies:  think about your frig as a rainbow of colors.  If healthy foods are in the house you will eat them and so will the rest of the family.  Accessibility is the key. Shop the produce section first.
5. Snack on healthy choices when hungry to STOP over indulging later.
6. Remember to drink water throughout the day, with meals and snacks.
7. No extremes- don't cut out all of your favorite foods; have them in portion right portions. 

Keys to Success 

• Healthy eating habits that are attainable daily throughout the year.
• Exercise/physical activity that you enjoy, have access and will continue year long.
• Make your plan public, get a buddy, if you relapse get with your buddy.
• Splurges, in moderation, are ok when its part of your plan.
• Follow the Oliver Foundation 7 "Healthy Choices" to so you can "Make Healthy Choices for Life!"

1. Make Exercise a Routine: Everyone always says "Oh I'm going to work out every day," but normally this pattern is broken by the second week. In order to prevent this have many options of exercise ready so you can't get bored of just going to a gym every day. Join a Pilates, yoga, or Zumba class if you're not into working out for it forces you each week to have a commitment and go to the class. There are many gyms now that offer these courses, so take advantage of them and get fit using a routine.

2. Control Portions: If you're positive you can't just eliminate a food completely, try just reducing all your portions instead. If you know that you take too much food on a daily basis make your goal to reduce the amount you take not necessarily just what you take. Portions are a major factor in "losing weight" for it forces you to maintain a certain diet without completely eliminating the foods you love most.

3. Be realistic: Don't let the past be a reason that you refuse to set goals for the future. If year after year multiple resolutions were being broken too early in the year, you may want to readjust the number of goals you have and what's in them. For example, if you want to eat healthier, try getting rid of only one main unhealthy food for a while and get that confident satisfaction before going on to more unhealthy additions.