Just after midnight on Jan. 1, 2010, millions will begin a quest to fulfill well meaning intentions to make significant lifestyle changes.
Wrapped in the guise of New Year resolutions, history shows that within just a few weeks the majority of these New Year resolution warriors have abandoned their goals and tucked them away along with this year’s holiday memories, waiting to be unwrapped and embraced again next year.
Experts from Lee Memorial Health System have found that setting aggressive New Year’s goals often lead to failure. Instead, they recommend starting small with lifestyle changes that are manageable and easy to incorporate into daily living.
Two of the top New Year’s resolutions each year are losing weight and exercising more. With two-thirds of Americans clinically overweight, lifestyle changes that embrace fitness and healthy eating should be the goal according to Bob Wilder, Exercise Specialist with the Lee Center for Rehabilitation & Wellness and Marisa Arena, Weight Management Program Coordinator for Lee Health Solutions.
Wilder and Arena offer up their top five tips to begin the New Year with the goal of becoming a healthier you.
Exercise everyday
Exercise should be a priority and scheduled into your daily routine according to Wilder. He offers the following the tips to make fitness a lifelong habit.
• An exercise diary is a must, especially for those first starting out. Be honest. When you miss a workout, you must write down why. You can look back later for patterns.
• Build exercise into your routine. If you just say you’re going to try to exercise today, you likely won’t do it. If you don’t exercise before work, you leave it for after work, when you’re tired. You have to block exercise into your schedule, just like work or meals.
• Try to exercise at the same time every day. Aiming for the same time will lend consistency.
• Find a workout buddy. You will motivate each other. If you push your buddy, you will work out. If your buddy pushes you, you will work out.
• Find a gym that’s not intimidating. The Lee Center for Rehabilitation & Wellness is comfortable and ideal for building confidence.
Eat for life - shed the pounds
If you want to lose weight, you have to reinvent the way you look at food says Arena. There are no secret formulas and diets do not work. You have to focus on life-changing habits rather than quick fixes.
Here are her top five tips to help lose weight and keep it off as part of a healthy lifestyle:
• Focus on wellness rather than weight loss. Don’t get caught up in numbers. Good weight loss means losing body fat but keeping muscle mass. Don’t starve for the scale, or you’ll lower your metabolism and gain more back.
• Set small, achievable goals. Start by drinking more water, eating more vegetables and exercising twice a week. The most important goals are the ones you are able to achieve. If you want to lose 50 pounds, think in 5-pound increments.
• Think positive. If you constantly put yourself down, you will not lose weight. Beating yourself up may lead to emotional eating.
• Educate yourself about what you’re eating. Move toward one-ingredient foods that do not come in a box or a can. Love yourself enough to feed yourself right.
• Surround yourself with people who support you. When you change your life, you do not want to constantly battle those trying to drag you back to your old ways. Explain why you are making changes and friends and family might jump on board.
Looking for a new New Year’s resolution this year? Why not commit to getting an annual physical? According to Dr. Tracey Richardson with the Lee Physician Group at The Sanctuary, too many people wait until they are sick to visit the doctor, rather than taking a proactive approach with yearly check-ups.
“Annual physicals are part of a long term approach to healthcare by focusing on prevention and wellness,” says Richardson. “Head-
Looking for more suggestions to help make your New Year’s resolutions a success? Visit Lee Memorial Health Systems Web site for ongoing classes and community programs on stress management, grief counseling, healthy eating and more at http://www.leememorial.org
Sidebar
Mom was right. Eating your fruit and vegetables remains the key to retaining good health. Just ask Marisa Arena, Weight Management Program Coordinator for Lee Health Solutions, who echoes that what you eat is the key to a healthy diet. Here are Arena’s 10 best foods for a healthier you:
1. Dark greens, like kale, spinach, collard greens and bok choy are high in fiber, low in calories and packed full of vitamins A and C, iron, calcium and phytonutrients. The darker the green, the better. Don’t be scared if you don’t know how to prepare them. There are plenty of quick and simple recipes available for free online.
2. Walnuts are a good source of protein and omega 3 fatty acids. They are rich in fiber and B vitamins and are good for brain and heart health.
3. Flax seed is another great source for omega 3 fatty acids. They are low in overall cholesterol and high in good cholesterol, as well as a source of lignans and phytoestrogen. They also offer promising results in fighting cancer.
4. Pomegranate has the most antioxidants of any fruit juice out there and has been shown to reduce cholesterol and lower blood pressure.
5. Wild salmon is an excellent source of protein and omega 3 fatty acids. It lowers cholesterol and improves heart health.
6. Brans are high in fiber, protein and antioxidants, as well as being linked to lowering the risk of certain cancers.
7. Quinoa is easy to cook and can satisfy the craving for grains. It’s high in protein, iron and vitamin B2 riboflavin, which plays an important role in energy production.
8. Berries are brimming with phytonutrients, fiber and vitamins C and E. They improve immune function and help reduce the risk of chronic diseases.
9. There’
10. Avocados are nutritional powerhouses, holding more than 20 vitamins and minerals, including potassium, folate and fiber. They’re also high in mono-saturated fatty acids, which help lower cholesterol.
