Keeping Resolutions To Get Healthier
People often set their goals too high or don’t take the time to plan out how they’re going to accomplish their resolution. The hardest part of starting anything, especially a healthy living plan, is making that goal a top priority. Create an achievable and specific goal that’s grounded in micro-actions that you can start right now. These simple baby steps can keep you motivated. Here are some ways to begin your path to getting healthier. Just start where you are!
Get More Physically Active
Make it happen by entering it into your schedule. Increase your exercise routing from three to four days per week by adding a 20-minute strength training session on Fridays this month.
Go To Bed Earlier
If your goal is to get to sleep earlier, start by determining how much earlier and how often you will practice this routing. Start with 5 to 10 minutes. The alarm on your phone can help you by setting cues. Build up from there.
Get Up Earlier
Begin with a manageable goal, like waking up ten minutes earlier, which is easier than waking up an hour earlier. Then every other month reset your alarm another 10 minutes earlier.
Eat More Vegetables
More vegetables more often can be your mantra for 2021. Try adding one new vegetable to dinner meals that you make at home this month.
Spend More Time Outdoors
Take a break to for a 15-minute walk outdoors. The fresh air is good for you. Make a daily habit of it.
Pack Your Lunch
Packing your lunch is a good place to start when you’re trying to eat healthier. You can ease the burden by doubling up on the vegetables that you prep at dinnertime two or three times per week, then bring the leftovers to work.
Eat Regular Meals And Snacks
Stashing a piece of produce in your purse can go a long way when you’re stuck waiting in traffic on your way home from work. A healthy snack can keep you from feeling ravenous, and potentially overeating, at your next meal. Make it your goal to pack at least one apple, pear, or bag of carrots in your bag every day so you can snack when you’re in transit.
Drink More Water
Drinking water has a myriad of benefits, but one of the unsung ones is that it forces you to get up and move periodically throughout the day. Hydrate every hour to get every hour.
Limit Alcoholic Beverages
If grabbing drinks after work with coworkers for the purpose of networking interferes with your desire to drink less, consider multi-tasking. Scheduling a walk or exercise class with a colleague can help you clock extra activity and leave you feeling revived rather than depleted. Plan ahead to make sure these new networking events make it to your calendar as often as work drinks used to surface.
Write Down Your Goals and include the steps you will take to keep it. Having a clearly articulated goal and a plan of action is vital for success.
Keep things simple. Break a big goal into a series of smaller goals. Want to lose 50 pounds? Shoot for losing 5 percent of your body weight first, or set five 10-pound incremental weight loss goals.
Mark your achievements. Each time you make a small lifestyle change aimed at reaching your goal (adding five minutes to your daily walk for instance) put a star on your calendar so you can see your progress.
Start with small changes. If weight loss or a healthier lifestyle is your goal, begin with a simple step like swapping one snack per day for a piece of fruit. The benefits will add up without majorly impacting your lifestyle.
Tap the power of a streak. Let’s say you keep your resolution for a week, or two weeks, or a month. That’s a fabulous streak and you can let it drive you. And if something happens to force you to break it then start a new streak!
And Remember….Just Start Where You Are!
©Tiny New York Kitchen © 2021 All Rights Reserved
This holiday season, whether you are planning your usual celebrations or making new smaller traditions it is important to balance holiday favorites and healthful options that are delicious. Sticking to wellness goals can be challenging during the holidays. Here are some tips to help you stay on track.
Pack Healthful Snacks For Travel
If you’re traveling this holiday season it can be challenging to eat healthy. Rest stops, gas stations, and airports aren’t known for healthful snack options. Pack your own for holiday trips. Try apples or bananas paired with nut butter, trail mix, or pre-cut vegetables with hummus cups. Be sure to fill up your water battle, too.
Mindful Eating
Mindfulness is the practice of being present and in the moment and can help you fully enjoy each eating experience. Turn off technology, set the table and eat slowly, using all of your senses with each bite. These habits can help you tune into your hunger cues and allow you to savor your meals without overdoing it. Plus, mindfulness can help you fully engage in the time you’re spending with loved ones.
Work In A Workout
When you’re in the thick of holiday prep, your exercise routine may fall by the wayside. Since you can’t add more hours to the day, fit in exercise when you can by parking farther away at the grocery store or taking the stairs at the mall.
Indulge Your Sweet Tooth Mindfully
There are many holiday treats to choose from. Plan to pick out your favorites and truly savor them. That will make it easier to skip the rest. If you stick to your normal healthy eating patterns most of the time, you will come out of the holiday season satisfied but not over stuffed.
©Tiny New York Kitchen © 2020 All Rights Reserved
10 Steps For Staying Happy Through The Holiday Season
Thanksgiving is almost here which marks the beginning of the holiday season. With so many holiday pressures often times we forget what truly is important. We are busy shopping, cooking and wondering how to deal with some unsettled family business. Over the weekend I came down with a nasty flu, which is in full swing as I write this. To be sick is no fun to say the least, but I do take it as a sign to slow down and reflect. Here are some ideas for staying happy through the holiday season. I hope that you take time to enjoy the holidays.
Do Something Random For The Fun Of It
What have you always wanted to do, but came up with an excuse not to? What made you happy as a kid? Think about things you did, during the holidays, which were fun during the holidays and relieve them as a grown-up. If you have children then introduce your fond activities to your kids. Go ice-skating, go to a hokey play, watch your favorite movie or read a favorite children’s book.
Give Back
Doing something for others is a powerful thing. Volunteer your time or donate money to a favorite cause or something that speaks to your heart is important. It’s a good thing to do and trust me it will make you feel good.
Take Care Of Yourself
It’s important to do things for yourself. Schedule a mani-pedi or a massage. Take a nap, take a day off and read in bed. Do whatever it is that you need to do to recharge.
Commune With Nature
So often we forget to go outside and do something for nature. Pick up garbage, feed the birds, start a compost pile, rake up leaves or whatever needs doing. You will be doing something good for nature and by being outside you will feel better.
Get Active
It may be chilly outside, but go out for a walk or run anyway. We need the vitamin D and to get our blood pumping. Ride your bike, go skiing or sledding. If you can’t get outdoors then go to your local gym and take an exercise class. It’s important to get those endorphins going.
Try Cooking A New Recipe
Choose a recipe that peaks your interest and try making it. If it’s a big success then perhaps you can duplicate it for a holiday dinner. Even if you don’t make it for a holiday dinner you have it in your back pocket of recipes. If it doesn’t turn out then oh well at least you tried it.
Favorite Childhood Food
Everyone has a favorite childhood food. Growing up in Lincoln, Nebraska my mother used to make something called Runzas. Whenever I need a “childhood comfort shot” I will make Runzas (thank goodness my mother left me the recipe). My husband grew up Italian in Castro Valley. During the holidays his aunt would bring an Italian rum cake to the family gatherings. My husband has been searching for this cake for over 40 years, but can’t seem to find it. I’ve tried several times to duplicate it from his description. The point here is, think about what your favorite foods were as a child. Try and duplicate them and share them with the people that you love. Trust me…food and memory are powerful things.
Honor Your Ancestors
Holidays can be emotional. We all have both happy and sad memories of people who have passed away. One way to honor those who have passed away is to make their favorite foods. Another is to watch an ancestor’s favorite movie. My father-in-law’s favorite movies was, “It’s A Wonderful Life.” After he passed away we would take the whole family and go to see, “It’s A Wonderful Life” at the local movie theater. Not one of us walked out of the theater with dry eyes. It was powerful, healing and an important holiday ritual. Take some quiet time to reflect and to be grateful for those people who are gone and were important in your life.
Forgive Friends & Family
Oftentimes living friends and family can be an emotional challenge. Forgive them. Lift the weight off of yourself and simply forgive them. This doesn’t mean that you should get right back into dysfunction (set boundaries and limitations). Deal with conflicts from your highest level of goodness and love.
Make Amends & Forgive Yourself
We have all wronged people that we love. Examine your past emotions and motivations in situations that are nagging your heart. Make amends; tell that person you are sorry. There is no need to go into “yeah but.” Simply “I am sorry I did fill in the blank.” Forgive yourself as well. Most of us are hard on ourselves, which creates stress whether we know it, or not. We all make mistakes. Forgive yourself. At the end of the day, at the end of the holidays the happy memories will not come from presents or material things as much as from genuinely connecting and appreciating your family, friends and yourself.
Healthy & Whole Foods
Many Americans have been struggling with weight issues for years. People may lose a few pounds by trying various diets, but only to gain a few extra pounds when resuming old eating patterns. As we get older we find that losing weight becomes much more difficult with our metabolisms slowing substantially. Being overweight brings on serious health risks such as diabetes, cancer and heart disease. It is important for us to make a real connection between what we eat and our overall health. Here are some eating tips that typically make a difference in weight loss and, of course, incorporating exercise into your daily routine helps significantly.
Breakfast
Eat a healthy breakfast every day. A healthy breakfast is one that consists of
Protein, fruit and whole grains. Avoid processed foods. Eating breakfast helps
prevent overeating later in the day. Try eating an egg sandwich with a piece of fruit or whole grain cereal with low fat or skim milk and a banana.
Water
Drink more water. Most of us don’t drink enough water. Substitute water for sodas, juices, alcoholic drinks and even diet sodas. Substitute water for those high calorie drinks and you will begin to see the pounds melt away. I like to drink sparkling water when I crave a soda.
Fish
Fish is great for giving you those good omega-3 fatty acids that we all need and
is lower in calories. Stay away from eating processed meats like hot dogs and sausages. Eat fish two to three times per week and eat red meat once a week at most.
Whole Grains
Whole grains are chock full of vitamins, minerals and high in fiber. Eat whole wheat bread, whole wheat pasta and brown rice. Stay away from refined grains such as white bread and white pasta.
Fruits & Vegetables
We need our fruits and vegetables. They are antioxidant rich foods that help in weight loss. Fresh produce contains water so we feel full and satisfied longer. Berries are great antioxidants.
Dairy
Including low-fat dairy food into our diets is important. These foods are rich in calcium and vitamin D. Many of us are deficient in obtaining these bone building vitamins.
“Diet” Foods
Just because the label says “diet” or “low-fat” or “fat-free” doesn’t mean that they are healthy for us or will promote weight loss. These foods are typically loaded with sugar and are highly processed which means empty calories. It would be better to eat a hand-full of nuts than to turn to these impostors.
Home Cooking
As you know I am big on cooking at home. I rarely use processed foods and would rather cook my own meals. It takes time, money and energy, but in the end it’s worth it. When we eat out in restaurants we truly don’t know how our food is cooked. Chefs tend to put butter on “everything” and that’s why the meals taste good. Also, we tend to eat much larger portions when we go out for dinner. For certain stay away from fast food restaurants.
Portion Sizes
I am a visual person. It sounds ridiculous but the serving size for fruits and vegetables should be fist size. Look at your fist and get a visual of what a fruit/veggie serving size should be. A serving size of meat should be the size of a deck of cards and a serving size of fish should be the size of a checkbook. Eat smaller meals!
Slow Down
Eat slower. We should spend 30 minutes eating a meal. Eat at the table sitting down.
Food Labels
Read those food labels for calories and other nutrients. Scan the food labels for how many grams of sugar an item has. Just because a food item my say it is low in fat it just may have a high amount of sugar.
Snacking
Snacking twice a day on healthy snacks helps from overeating later in the day. Healthy snacks are items such as fruit, carrots or a handful of nuts (not sugar coated candy type nuts). Don’t forget that water!
Gum
Believe it or not chewing gum can help keep that weight off. I like to nibble so when I get the urge to nibble I will pop a couple pieces of gum in my mouth.
Sleep
Sleep at least 7 hours per night.
Exercise
Join a gym and go at least 3 times a week. If you can’t make it to a gym then walk. Go for a walk after lunch or after dinner for 45 minutes to an hour. Incorporate lifting some free weights into your routine.
Foods To Avoid
Butter
Ice Cream
Chips
Crackers
Instant Oatmeal
Fish Sticks
Sugary Cereal
White Pasta
Cereal Bars
Candy Bars
Fried Chicken
Regular Pretzels
Potato Chips
White Bread
White Potatoes
Prepared Salad Dressings
White Rice
Cookies
Foods To Eat
Olive Oil
Greek Yogurt
Nuts
Seeds
Steel Cut Oats
Broiled Salmon
High Fiber Cereal
Whole Wheat Pasta
Blueberries
Piece of Dark Chocolate
Grilled/Roasted Chicken
Whole Wheat Pretzels
Unbuttered Popcorn
Whole Wheat Bread
Sweet Potatoes
Oil & Vinegar Salad Dressing
Brown Rice
Figs
