For a healthier New Year
Did you resolve to eat better in 2018? Exercise more? Lose weight? If so, heres how to turn those resolutions into successes. For starters, make an effort to make small, manageable changes that work towards everyone being healthier, Amy Rosenfeld, a registered dietitian with Northern Westchester Hospital in Mount Kisco, N.Y., said in a hospital news release. Then, get everyone involved, she said, turning your New Years resolutions into a family affair.
Consider these steps, Rosenfeld suggests:
Aim to eat fresh fruits and vegetables in a variety of colors. That will help you get all the needed vitamins and minerals. Make it a game to get all the colors of the rainbow every week, Rosenfeld suggested. Create a sticker chart for all family members, and take note when everyone reaches their goal. Try doing this every day, and make it a contest to see who can get to the end of the rainbow first.
Try a new vegetable every week. Select it as a family or let your children choose it.
Cook together, as a family, at least once a week. Also try to eat meals together.
Check your cupboards and get rid of unhealthy food items.
Consider starting an indoor herb garden.
Cook extra at dinners so you have healthy leftovers for lunch the next day. Or, take the extra step and make meals just for lunch, such as a large pot of chili or a stir-fry dish with the kids favorite veggies and protein, Rosenfeld said. This will save money and get everyone eating fresher all day long.
Prepare ready-to-eat healthy snacks. On Sunday nights, pack individual bags of healthy snack choices and set them up in the fridge so they are ready to go for the busy week ahead, she suggested. Some good choices are hummus cups with baby carrots, pre-portioned bags of trail mix or whole-grain crackers and cheese.
When picking a restaurant, try for family style. That can help you lighten the portion. Choose options that are grilled, baked and roasted, rather than fried and creamy, Rosenfeld said. Ask for modifications, such as extra veggies with Asian dishes and pizza, or whole-grain options when possible.
Exercise as a family. Exercising together doesnt have to mean a family trip to the gym, she said. Go for a family hike or snow-shoe adventure. Go ice skating and take a yoga class together. Even a simple family walk is a great start.
Some other tips
Here are five resolutions that can help you feel better in 2018:
More shut-eye
Many of us dont get the recommended seven to eight hours of sleep a night. Sleep deprivation over the long term can raise risks for health problems including obesity, heart disease, hypertension, diabetes and depression. Heres how to get a better nights sleep: Get on a regular sleep schedule and your body will adjust, increasing the chances youll rest more soundly or longer. Go to bed and wake up around the same time each day.
10,000 steps
Walking 10,000 steps a day, or about 5 miles, is a low-impact way to improve your health. Here are tips to get you moving: Use a free app such as Pacer and Stepz to help you keep track of steps. Take the stairs, not the elevator. Park in the back of the lot when youre going to the supermarket. To keep it interesting, find new places to walk each week and take photos along the way.
Floss
So many New Years resolutions are centered on diet and exercise but we fail to remember dental health. Flossing is an important tool in preventing gum disease and decay. But only four out of 10 Americans floss at least once a day, and 20 percent never floss. Develop a morning and evening flossing routine.
Unplug
Many of us are guilty of letting phones run our lives. Make a decision to turn off or put your phone into do not disturb mode an hour before bed this year. Rread or listen to quiet music to allow your brain to turn off and promote relaxation. Turn your phone face down on a table so you arent tempted to see text messages or alerts.
HealthDay
