Keeping Your New Year's Resolutions

If you are still keeping up with your resolutions, you have made it through a month. Congratulations! You are almost half way to forming a habit.

If you resolved to lose weight or get healthy this year, here are some tips to make the remaining month a little easier.  If you haven't made a resolution yet, it isn't too late (it's still January):

1) Take a Nutritional Inventory: write down your goals and strategies and review them regularly.  Consider making yourself a contract and signing it. Below are some tips for getting started.

       -Make sure you know what your goals are.  Write them down.

       -Ask yourself what you are currently doing to achieve those goals. If it is working, keep it up;  if it isn't working, try something else.

       -Think about the setbacks you have experienced in the past. Think about what you can do to combat them.

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2) Be honest with yourself: you can only make changes if you know what needs to be changed.

       -Keep a food log to find out what you are really eating and when.

        Small bites and snacks here and there can add up.

3) Start small: If you jump in and try to change everything in a short time period, you might get discouraged.  Make small changes you know you can make, and add more as you go. Here are some examples:

       -Get rid of all of the foods you don't really want to eat. If they are not easily accessible, you won't be as tempted.

       -Cook dinner at least once per week, and make enough for leftovers.

4) Include all food groups: Remember you are making a lifestyle change, and balancing your food groups is the first step.

      -Complex carbohydrates: whole grains, beans, oats, and cereals will provide you with energy, fiber, B vitamins and minerals.

      -Lean protein: fish, poultry, tofu, cottage cheese, Greek yogurt, and eggs are essential for muscle repair and building, AND they increase satiety so you will feel full longer.

      -Good fats: olives, olive oil, avocado, fatty fish (salmon, haddock, trout, and sardines), and nuts transport fat soluble vitamins and add flavor and mouth feel to foods.

5) Revise your plan: Re-read this list often and remind yourself of the positive steps you are taking and re-adjust the things that aren't. Don't let yourself get discouraged, you can do it!