GOal and Get It!
With 2015 upon us, it’s time to put the past in rearview and think about what YOU want this year and how you can accomplish it. Here are 5 goals that should be on everyone’s list!
1. Enjoy Your Food, But Eat Less
“I’m on a diet,” “I was bad this weekend,” “I’m avoiding XYZ.” Those are the most common words that I hear from many folks, especially at the start of a new year. What most people don’t realize is that you don’t need to torture yourself! Food and meal time should be enjoyed at all times. Not only should food nourish our bodies, but it should be enjoyable and tasty! To stick to your New Year’s goals, don’t change ANY of the food that you are currently eating but just eat half of what you currently eat!
HOW TO:
- Eat off of smaller plates and bowls.
- Always ask for a to-go container at a restaurant.
- SLOW DOWN! Put the fork down after each bite.
2. More Matters
No matter who you are or what you eat, there is always room for more fruits and vegetables! I won’t even go into an explanation of WHY you need them, because we all know, but we still don’t do it. Set a goal that at each meal and at each snack at least half of your plate is filled with these nutrient powerhouses.
HOW TO:
- Add fresh salsa to your morning omelet.
- Whip up a fruit smoothie for a snack.
- Include ALL forms: fresh, frozen, canned, dried and 100% juice to make adding fruits and vegetables convenient, affordable and fun!
3. Move More
Try to do a 5 a.m. boot camp class at least five days a week…just kidding! If exercise and sweat are two of your least favorite words, that’s okay! You don’t have to have a gym membership or wake up at the crack of dawn to run 5 miles to be active. Just move more! In a 24-hour period think of how many hours you are sitting (or sleeping). If you have a sedentary job, that can be significant. Each and every day, think of ways to move more. Once you get into the habit, it will become second nature!
HOW TO:
- Set an alarm every hour to get up and move.
- Wear a pedometer and challenge yourself to get a minimum of 10,000 steps daily.
- Walk in place during television commercials OR even better, through an entire 30 minute program.
- Put extra physical activities on your calendar! That’s the best way to stick to them.
4. Cut Down On Screen Time
To help manage your body weight, reduce the amount of time you spend being sedentary. This includes time spent in front of a screen—including watching television, playing video games, and using the computer. People who spend more time being sedentary, particularly watching television, are more likely to be overweight or obese. Most people can’t change how much time they spend on the computer for work or school, but you can decrease your screen time during other times of the day and on the weekend.
HOW TO:
- First, log the number of hours you spend in a week (outside of work and school) watching television, playing video games or using the computer.
- Develop a daily screen time budget.
- Limit eating while watching television. Many people overeat because they are not paying attention to how much food they are putting in their mouths!
5. Catch Some ZZZ’s
It’s not just the quantity of sleep that affects our health, it’s also the quality! If you are not getting 8 hours of quality sleep, it can have a negative impact on your life. Although you might not be able to control all of the factors that encourage healthful sleeping habits, you can adopt habits to sleep better!
HOW TO:
- Stick to a sleep schedule.
- Create a relaxing bedtime ritual.
- Limit distractions and disturbances in the bedroom.
- Have an active day so that you are actually tired at night.
Meredith Mensinger RD, LDN is the Corporate Dietitian at Redner’s Warehouse Markets. Her mission is to help people to enjoy food, but eat less and move more!
See more at: www.rednersmarkets.com
If you’d like to read into more ways to stay active, take a look at these other Together Counts articles: