To Your Health
Deciding to make this year your healthiest one yet is going to take you beyond the standard set of resolutions. It's more than just giving something up or losing a certain amount of weight—it's about shifting your lifestyle, and subsequently, your life. While it may feel like it requires a lot at first, once you find your groove, all of that work will prove worthwhile. But before jumping in, there's a little housekeeping to take care of: First, determine your goals. And then, write them down. According to Nancy Guberti, a functional medicine nutritionist who's created the "9 Steps to a Healthy Lifestyle Program," writing down your goals already makes you 50 percent more likely to achieve them. So pull out a notepad and paper, and jot down whatever speaks to you most as you click through these suggestions. And then gear up for the most energetic, vibrant, feel-good year ahead.
Never Say Never
As amped as you might be to make this the healthiest year yet, charging out of the gate too fast with too high of expectations can quickly derail your goals. In addition to goal-writing, it's equally important to recognize that it takes 20 days for a new activity to become a habit and up to six months for it to become part of your routine, says Marci Clow, a registered dietician and certified nutritionist with Rainbow Light. "It won't happen overnight, so be persistent and patient and if you fall off the bandwagon, don't worry." One key tip for making this healthful year a success: Eliminate the word "never" from your vocabulary. When you say you're never going to eat something, it sets you up to fail and causes you to view your diet as a form of punishment, Clow says. Instead, find substitutes, such as making fresh fruit, yogurt or a square of dark chocolate your go-to desserts from now on, in lieu of chocolate chip cookies.
Toxin Free
While you may not be able to fully control the toxins you come in contact with in the outside world, you can control what you bring into your home. Eschew the chemicals from your food, personal care products and cleaners, suggests Guberti. "We live in a toxic world and need to understand that toxins affect our health including endocrine, hormonal and reproductive systems," she says. "'Garbage in' usually equates to inflammation and health issues." Add more organic foods to your diet and avoid GMOs and pesticides, she suggests. Also, start each day with warm, purified water and lemon, which aids with cleansing, digestion and elimination. Besides being great for your overall health, it helps with weight loss and skin health as well, she says.
MORE: Resolution Reboot!
Hydration Station
According to Guberti, so many of us are dehydrated without realizing it, which leads to lack of energy and frequent headaches. Keep a water bottle on your desk at work or in a spot where you'll look to it often. Each time you see it, take a big swig. Aim for half your bodyweight in ounces each day and make it a measurable goal, calculated by the number of times you refill it throughout the day. If the thought of keeping track of one more thing is making your head spin, look into the Trago—the first"smart" water bottle that connects to your phone and tracks the amount of water you're consuming each day.
10 Minutes a Day
With any healthy lifestyle, exercise is a must. But keep in mind that it doesn't have to involve rigorous workouts each day. In fact, research has shown that 10-minute workouts can be just as effective as logging in hours at the gym, especially for cardiovascular health. Plus, it will do wonders for your mental health too, notes Guberti. "Ten-minute workouts are just enough to get your body and mindset on the right path. Staying committed to your healthy lifestyle will always involve a positive mindset and exercise is the perfect catalyst," she says.
Team Up
Embarking on your healthiest year yet may require some extra support. For that reason, find a buddy who wants to make these changes with you—whether it be your spouse, your kids or a friend. "We're better in pairs," says Christie Cash, co-founder and chief ambassador of BikiniBOD. "Choose your buddy wisely and make sure that they are like-minded and have an equal, or preferably, greater drive than yourself." If your buddy requires a lot of convincing to join you, it's likely not the best fit. If you're having trouble pairing up, find a Facebook group that can give you motivation.
Set Reminders
Keeping yourself on-track may require some in-advance preparation by the person who knows your weaknesses the best: You. Set alarm reminders on your phone to go off throughout the year, offering encouragement or tips. For example, when you know you're tempted to reach for sugar as a pick-me-up around 4 p.m., set an alarm with healthy snack suggestions, suggests Cash. Or if you have a tendency to skip meals, use reminders for that as well. Skipping meals, especially breakfast, isa big no-no. "When you skip meals you tend to make up for those calories—and then some—later in the day when you are ravenous," says Clow.
Sneak in Veggies
According to a recent report, only one in 10 Americans is getting his full allotment of veggies and fruits each day. To be part of the in-crowd that's getting four to five daily servings, find ways to sneak them in, suggests Cash. Since vegetables can be especially tough to get jazzed about (even she doesn't love the taste), she starts each morning by putting a cup of spinach into her raspberry smoothie along with some vanilla protein powder, water and ice. Spinach is one of the most nutrient-dense greens and its flavor is pretty innocuous when blended, so it makes for a great choice as a veggie serving that doesn't require too much willpower to eat.
Take a Stand
If there was one takeaway from 2015, it was the number of studies demonizing sitting, which has been linked to heart disease, diabetes and premature death. "They say sitting is the new smoking," says John Rowley, certified trainer, bestselling author and ISSA Director of Wellness. He highly recommends trading in your desk chair for a standing desk, like one from Varidesk, which is his top pick. Or, try a Workez Standing Desk converter, which can turn any sitting desk into a standing one.
Seek Out Stillness
Meditation is such a powerful tool for reducing stress and helping you be more mindful throughout the day—a practice that has immense benefits for mental health as much as the physical. But being still is a lost art, notes Rowley. Schedule 10 minutes each day (morning is typically best to prevent this from getting interrupted or forgotten about) to follow a guided meditation or to simply focus on your breath. For pregnant moms, we suggest trying the meditation app Expectful. For all others, try Stop, Breathe and Think.
Sugar Free
Adhering to the 2015/2020 Dietary Guidelines, Americans have been urged to cut their sugar intake to about 10 percent of total calories,meaning a 2,000 calorie diet should only include 50 grams of sugar per day, says Clow. An easy way to minimize your sugar intake is to start with your beverages. Swap soda (which has a whopping 39 grams of sugar) for sparkling water and lime or a splash of juice, Clow suggests. And don't assume "diet" soda is the better choice. Recent research has found that those who drink diet soda may triple their belly fat over the course of nine years when compared to their non-diet-drinking counterparts.
Bedtime Unwind
Getting a good night's sleep provides as many long-term benefits as it does short-term—all of which impact optimal health. "Fatigue causes vulnerability to illness of all kinds, so establish a plan to get your body the sleep it needs to recharge," says Clow. While the amount of sleep each person needs may differ, the quality of your sleep is affected by your diet, getting regular exercise and unwinding before bed, she says. Whether it's reading, journaling or taking a bath, choose a nighttime ritual that will calm your mind and body, ensuring the best quality sleep possible.
