Welcome 2014! A new year to start over and commit to resolutions to work on throughout the year (or pick up on last year’s resolutions). Every year when the clock strikes midnight, people are determined that this will be the year they shape up, eat better, save more money, or finally kick their smoking habit to the curb. Resolutions can be fun to make, but difficult to maintain. A study found that one out of three Americans resolve to better themselves in some way, but a smaller percentage actually keep up with them. The majority will stick to their goals for at least a week and less than half are still on target six months later. So how can we make this year different? Many people try to make drastic changes that are unrealistic. Rather than resolving to lose 50 pounds or to run monthly marathons, welcome the new year with a renewed commitment to living healthy by starting with small, simple changes to carry on to the next year. Pick one of the following worthy resolutions and stick to it. It may be hard to keep up the enthusiasm, but not impossible! Cheers to a healthy new year and a healthy new you!

1. Fit in 30 minutes of exercise or physical activity into your day

The American Heart Association recommends at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of both moderate and vigorous activity throughout the week). 30 minutes a day, five times a week can be an easy goal to remember, but you also experience benefits if you divide your time into two or three 10-15 minute segments each day. This includes anything that makes you move your body and burn calories, such as brisk walking or climbing stairs.

If you don’t currently exercise and aren’t very active during the day, any increase in physical activity is good for you. Aerobic physical activity (any activity that causes a noticeable increase in your heart rate) is especially beneficial for disease prevention. Even walking briskly for 15-20 minutes a day starts to decrease the chances of having a heart attack or stroke, developing diabetes, or dying prematurely. Don’t be afraid to start slow and then increase activity each day to reach your goals.

Other health benefits of daily aerobic exercise include weight loss and maintenance of lost weight, increased stamina, increased immunity to viral illnesses, reduced health risks (obesity, heart disease, high blood pressure, type 2 diabetes, stroke, and certain types of cancer), better management of chronic conditions (helps lower high blood pressure and control blood sugar), stronger heart, clear arteries (less buildup of plaque), better mood and reduced tension, stronger muscles, reduction of cognitive decline in older adults, and a longer life (in comparison to those who don’t exercise regularly).

2. Replace unhealthy beverages such as soda with more water

One of the major causes of obesity is soda. In fact, soda has become the primary source of calories in the American diet. The high sugar content along with caffeine is a deadly combination leading to a lifelong addiction to these carbonated drinks. Soda is high in calories, but provides no nutritional value. It also contributes to obesity, diabetes, tooth decay, and weakened bones. If cutting out soda altogether is too difficult, try replacing one soda a day with water. Then two sodas a day and so forth. Water is the number one alternative to soda that provides many health benefits.

Drinking water helps maintain the balance of body fluids to keep you in good health and hydrated. Water is especially important when trying to lose weight because it can help control calories, especially when replacing higher calorie beverages. Even water-rich foods help in weight control such as fruits, vegetables, broth-based soups, oatmeal, and beans because they help you feel full. Other benefits of drinking water include more energized muscles, good looking skin, better kidney function, and maintenance of a normal bowel function (prevents constipation).

Reap the benefits of water by increasing your daily intake. Here are some tips:

–          Have water with every snack and meal.

–          If you need taste, incorporate slices of your favorite fruits.

–          Eat more fruits and vegetables. Their high water content will add to your hydration.

–          Keep a bottle of water with you in your car, at your desk, or in your bag.

3. Focus on fiber

Fiber provides many health benefits. Dietary fiber includes all parts of plant foods that your body does not digest or absorb. You may see it listed on a food label as soluble fiber or insoluble fiber, but both types have important health benefits such as lowering blood cholesterol and glucose levels and preventing constipation or irregular bowel movements.

Eat a wide variety of high fiber foods such as whole grains, nuts and seeds, and fruits and vegetables to maximize the health benefits. Not only does a high fiber diet help to normalize bowel movements and maintain bowel health, it also aids in achieving healthy weight. Dietary fiber adds bulk to your diet and makes you feel full faster and helps to control your weight. The Institute of Medicine recommends 38 grams of daily fiber for men and 25 grams of daily fiber for women, age 50 or younger, and 30 grams of daily fiber for men and 21 grams of daily fiber for women, age 51 and older.

4. Work on staying mentally fit

Maintaining a healthy mind is just as important as staying physically fit. Staying mentally and physically fit requires work and an investment of time. Set goals for yourself to help you maintain a balance between your emotional and physical wellness. Here are some mental wellness tips to help manage and reduce stress:

–          Get plenty of sleep (preferably eight hours of uninterrupted sleep), which is essential to health and happiness.

–          Learn to relax. Remind yourself to take a break. Incorporate yoga, meditations or other forms of relaxation into your day.

–          Laugh. It truly is the best medicine and can be very therapeutic. Incorporate laughter into your day to make you feel better about yourself and the world around you.

–          Do something for others. When you’re feeling down, helping others can make you feel included and empowered. Nothing feels better than making others happy.

–          Nurture friendships. In this world of technology, face-to-face interaction is being substituted by other avenues of communication. Email and texting is no substitute for a real live visit with a friend or family member. Stay in touch and schedule short lunch breaks, movie dates, or shopping excursions.

–          Avoid unnecessary stress. Trying to meet expectations of a household, family, friends, or employer can be overwhelming at times. Make a realistic to-do list each week. Tackling those priorities and crossing them off as you go will give you a gratifying feeling of accomplishment and serve as encouragement to carry you through your next list. Realize your limits and learn how to say no. Above all, keep a positive attitude that will help you make the appropriate changes to your lifestyle and time.

–          Make time for fun. Your body needs time to take a break from your responsibilities and recharge. Make time for leisure activities that bring you joy and contentment, such as reading a book, watching a movie, spending time with loved ones, or taking a relaxing bath.

–          Incorporate physical activity. Focusing on being physically fit also provides benefits for your mental well-being since it plays a role in reducing and preventing stress. Incorporate daily physical activity such as walking, riding a bike, working in your garden, dancing, or playing sports with friends and family.

–          Eat healthy. Start each day with a healthy breakfast and maintain balanced, nutritious meals throughout the day. Try to limit excessive caffeine and sugars in your diet. Well-nourished bodies are better prepared to cope with stress and are kept mentally sharp.

This year, try committing to a realistic, healthy New Year’s resolution that you can carry on to the next year. Just small changes can lead to life-long healthy habits. Set goals for yourself and take small steps toward achieving them, whether it be replacing one soda a day with water, increasing physical activity to 30 minutes a day, or eating more fiber. Don’t stop at just one! With a new attitude and determination for good health, include more healthy resolutions as the year progresses and have your friends and family join in on the fun!  

We want to help you kick off the New Year to a healthy start!

When we got together to talk about what we could do to help you this New Year, we came across these interesting statistics.

It turns out that exercising more and losing weight are the top 2 and 3 most popular New Year’s resolutions (respectively). Unfortunately, studies show that 25% of resolutions are broken in the 1^st week, and 46% of people have given up on their resolution by 6 months.

This means that despite our good intentions, we just aren’t able to get active and make healthier choices to lose the weight.

Why are people unable to achieve their goal? One main reason– the lack of a real plan!
Planning to do something is one thing; but actually putting together an executable process to ensure success, is another.

So, with YOU in mind, we created this…

A FREE phone consultation with a Nutritionist to discuss your plan for creating a healthier New Year!

During your FREE consultation, your Nutritionist will be interested in learning more about you, so that she can provide the best solutions to fit your specific needs.

Together you will discuss:

• Past struggles and current obstacles that are preventing you from achieving successful weight loss now and in the future
• Setting goals that will set you up for success vs. failure
• Your current eating habits, to identify specific areas that should be addressed in your plan
• How we can support you, such as: teaching you about nutrition, providing guidance and accountability, answering questions as they come up (as they inevitably do), and give you the confidence you need to succeed.

Based on the information you provide, you may also receive:

• A Nutrition Assessment
• Metabolism Boosting Menu plan for those hard to lose pounds
• Suggested Grocery List
• 10 Favorite Tips for achieving success
• PLUS and extra gift, from us to you, to help you kick off a Healthy New Year

Book Your Appointment

Getting started couldn’t be easier! Simply follow these 2 steps:

1. Click here to Book Your FREE Appointment
2. Check your inbox for an email from your new Nutritionist with the subject line “Schedule Your Appointment”, and simply reply with the best time/date that fits your schedule!

Please keep in mind that the time you select is reserved for YOU. So, mark it on your calendar! After all, it could end up being the day you took the step to finally lose weight, live a healthy lifestyle, and regained your health.

How good of a deal is this?

Well, let’s just say that some Nutritionists charge $110 for a 30 min session. We’re a non-profit organization that is sincerely interested in seeing you lose weight and improve your health. We are offering this program for FREE in January, so that anyone who needs it can receive the guidance they need to regain their health in 2013.

So take advantage of our offer before you forget, and book your appointment now!

(Note: Since we are a non-profit, appointment availability may be limited. Appointments will be booked in the order in which they are received. We will do our best to accommodate your specific needs and availability.) 

We look forward to speaking with you!

-Skinny Gene Nutrition Team

]]> https://www.skinnygeneproject.org/januarys-free-program-your-plan-creating-healthy-new-year/feed/ 0 1810 https://www.skinnygeneproject.org/solution-for-your-resolution/?utm_source=rss&utm_medium=rss&utm_campaign=solution-for-your-resolution https://www.skinnygeneproject.org/solution-for-your-resolution/#respond Thu, 13 Jan 2011 05:33:53 +0000 http://skinnygeneproject.com/?p=1105 Read More]]> Would you make a New Year’s Resolution if you knew you’d be able to keep it?

Whether you call it a New Year’s resolution or just happened – sometime early January- to make the decision to make a few changes in 2011, we’re going to give you a few solutions for your resolution.

What’s your goal? A.)Want to improve your financial situation?  B.)Spend more quality time with your family? C.) Lose weight?  Maybe you, like most of us, want option D. All of the above. 

If you want to join the 8% of the people who will actually KEEP their resolution, you’ll need to start with these 2 things, and a dose of realism.

Definition of insanity: Doing the same thing over and over again and expecting different results. – Albert Einstein

1-BE A BIT MORE LIKE JANUS (Evaluate):  Turns out, the idea of making New Year’s resolutions dates back to Roman god Janus in 153 B.C, who had the ability to look backwards and forwards.  

Look back onto 2010 and find one thing you want to change in 2011. Then think back to when that thing changed from being okay to becoming an “emotional burden”. [Example: My weight was okay (not great) but then I lost my job, got depressed and started to overeat.]

Knowing what you know now (the consequences of your action)… if you could go back to that time, what would you tell yourself? Instead of fill in the blank (ex: eating a bag of potato chips when I’m upset)_, DO THIS  fill in the blank (ask a friend to go for a walk and talk when  I need “comfort”).  Whatever you would say after the “DO THIS”, should be your doable resolution for 2011.

2- ASK FOR DIRECTIONS:  We’ve all heard jokes about how men won’t stop for directions when they’re lost- which is funny  ‘cause it’s true- but in reality, aren’t we all guilty of doing the same thing?  Whatever point in 2010 you just identified as being “where things went wrong” is essentially where you got lost.

This time, ask for directions!  Get help from a friend, good ole’ google, or a professional.  If you don’t, chances are time will pass and you’ll find that you’ve turned in circles to just come back to where you started.

If your goal is to lose weight in 2011, we want to give you real, long-term solutions for your resolution. We’ll help you to stop dieting and start living a healthy lifestyle. Check out our New Year,  New You special we are running for January.

Looking for more direction? Don’t miss our featured article this month – New Year’s Resolutions, not just for January anymore!!   Emily (Registered Dietitian) shows us how making small changes can have a significant impact on your weight loss goal.

So this year let’s focus on setting goals that are attainable.  Let us take one day at a time and at the most one week at a time!  Set yourself up for success by setting small goals that you know you can achieve!  For example week 1, challenge yourself to eat 3 servings of fruit per day, then once you got that down move on to your week 2 goal, possibly walking 15 minutes per day.  As we set small goals that we can follow through on, the momentum begins to swing our way and hopefully the weight begins to go down! 

Cheers to your health this New Year!

By Emily Barr, MS, RD, CNSC

Want More?? Check out these posts from Emily…

Meet Emily

Fight the Urge to Splurge-How to Avoid Holiday Weight Gain

Lumps of Coal vs Sugar Plum Fairies- The Reason For Making Healthy Changes this Season

How Did You Do It?

Sweets & Sabotages

Sugar Aliases

Halloween Temptations

High Five to Healthy Lunches

Vitamin D: Sunshine Vitamin, or not?

Summertime Drinks that Won’t Bust Your Diet or Your Waistline

Best Defense Against Cellulite

Water Filled Summer

Value Menu-Eat now, Pay later

Different ages, different requirements to be healthy

Kids Really Do Like Fruits and Vegetables

Spring into Green