It’s almost one month into the New Year, and it’s time to check in. If your list of resolutions included losing weight, exercising more, or just trying to be healthier, how well are you sticking to it? Congratulations to all of those who made it through the initial start up and have made the commitment. For the rest of us who have fallen short or just slacked of, it’s never too late. Get back up, brush yourself off, and use some of these tips to help you finally reach your goals.
- Substitute at least one healthy snack a day. Instead of reaching for cookies or chips, enjoy a small amount of various nuts. Chose low-fat yogurt or a piece of fresh fruit. Fruits like oranges or grapefruit are especially good because they take a little time and work to eat. Whole-grain crackers with low-fat cheese are also a good choice for times when you need a little crunch. Be sure not to snack mindlessly. Reach for snacks only when you are truly hungry, not just bored or stressed.
- Don't sit in front of the TV or the computer when you eat. Pay attention to what you are eating and how much you are eating. Make sure you are eating the right servings of each food. Practice portion control. Taking time to eat and really enjoy your food will make it less likely to overeat.
- Don’t skip breakfast. If you don’t have enough time to sit down for breakfast in the morning, take it with you to eat at school or work. Healthy breakfast on the go items can include granola or breakfast bars, low fat yogurt, instant oatmeal packets, or fresh fruit. Be sure to choose these items that are low in sugar, packed with protein, and are a good source of fiber to keep you fuller longer. It's important to eat something in the morning to fuel your body.
- Have a healthy-eating plan for days when you work late or have loads of things to do. Keep nutritious snacks with you, like trail mix, or cut up veggies and fruit. Keep your cabinets stocked with healthy options. If you absolutely must grab food on the go, choose healthy options from the menu like soups, salads or grilled chicken. Look up the nutritional values of foods from you favorite restaurants on line, so you know in advance what your healthy options are before you get there.
- Remember baby steps. Don't overwhelm yourself by making too many changes at once. Achieve a small goal every day. Like not eating a piece of cake at another office birthday party, or walking that extra ten minutes on the treadmill. Celebrate these small achievements. Find ways to reward yourself that are encouraging and keep you motivated.
A protein and fiber-rich drink to go from EatingWell.com
- 1 cup frozen mixed berries
- 1/2 cup apple juice
- 1/4 cup silken tofu
- 1/2 banana
Combine berries, banana, apple juice and tofu in a blender; blend until smooth.