Over the holiday I had a colleague come to me and say that her New Year’s resolution was to take better care of her health. I knew where she was going with this …… weight loss. Instead, I asked her what it meant to her to live a healthier life. She told me she had to think about that answer for a bit, since she thought it was only about the number on the scale.
The beginning of a New Year is often when big resolutions are made and a feeling of deprivation may begin. I’m not an advocate of thinking that “healthy” means living without a certain food, rather I use the mantra of adding something into your diet for health.
Add more color. This may sound simple, but by adding more fruits, vegetables, and whole grains, you’re adding more fiber and nutrients, which keep you fuller longer and not reaching for the less healthy foods. I like to add vegetables to anything I eat. If I can find a gluten free pizza as a treat, I add peppers, mushrooms, and garlic. See our previous post, “For the Love of Mushrooms” for more ideas on how to include them into meals.
Drink more water. We feel better about ourselves when we’re full hydrated. Drinking more water leaves less room for sugary drinks, and it helps flush toxins out of your body. In my Beat the Summer Heat post I talked about how important it is to stay hydrated and enjoy water by adding ingredients to water for flavor, but it’s also important to keep hydrated in the colder months. Hot or warm water with ginger and/or peppermint is a great remedy for treating upset stomachs, too.
Portion out servings in containers for Grab-in-go. This is my #1 suggestion when people ask me what I do to stay healthy. If you open my refrigerator, you will find a stack of containers for the week. I know everyone doesn’t have the time or lifestyle to cook every meal, but portioning your meals, whether store-bought or homemade, helps control how much we eat. I like to use the 2-cup Pyrex containers, since they refrigerate and microwave well.
If you’re going to splurge, make it count! Go ahead, indulge once in a while. Have a small piece of cake or a cookie. Think once or twice a month, instead of every day. I’ve found the colleagues with whom I’ve worked who have the most success are the ones that have a treat once in a while, but stick with just one.
Don’t label foods as bad. This rule, along with the previous one, go hand-in-hand. When I’m working with colleagues, the words “Bad”and “Fat” are not allowed. These are toxic words to me. Indulging once in a while won’t destroy your healthy lifestyle.
Make, bake, and cook at home if you can. By doing this, you control the ingredients. You can determine whether to add more or less of something. Salt is a big concept I think of here. I have to do almost all of my cooking and baking at home, because of the Celiac Disease, but I believe it’s also a great way to maintain fresh ingredients in their natural form in your diet.
I also encourage getting enough sleep, staying active, and taking time for yourself. If you’re goal is to lose weight, it takes time, and your path to a healthier lifestyle is about taking care of your whole self.
With over three weeks into the New Year, it is a great time to think about where you are with your health goals and any resolutions you may have made for 2016. If you are having trouble keeping your resolutions, focus on adding nutrient rich foods and healthy habits for your health instead of what not to eat or do. You may find this approach easier to stick with.
Here’s to a healthy 2016 all year long!
Happy New Year,
Megan
Megan Carrier, MS
Eat Fit Health Intern