This new year, do me a favor. Don’t make a resolution to exercise everyday, or to eat only
brown rice and baby carrots. Those are recipes for failure, not paths to success. Instead, try to
make a few small changes, maybe one a week - see which ones work for you. Below are
some simple goals and ideas that I (try to) live by, and encourage my students and clients to
as well.
To your health!
10
Serve dinner on your 10” plates, not your 12” ones. Odds are you’ll serve yourself less
food, and feel just as satisfied when your meal is through. Use chopsticks and you’ll eat
slower, giving the food a chance to reach your tummy before you reach for seconds.
9
A gram of fat has 9 calories (both good and bad fats). A gram of protein or
carbohydrates (grains and produce) has considerably less. Fill up on the latter.
8
Every day, drink 8 cups of water (8-10 oz. each) to replace the fluids you lose. If you
live in a hot, humid climate and/or exercise often, you’ll need to increase that number.
Some scientists believe that other beverages can help you reach your fluid goals,
make sure they’re non-alcoholic and preferably caffeine and sugar free.
7
There are 7 colors in the rainbow. Choose fruits and vegetables from all shades to
ensure you get a wide range of vitamins and nutrients (not to mention plenty of fiber).
Here are some delicious nutritional stars to try:
Mango – Vit. A & E, Niacin Kiwi – Vit. E & Calcium, Folate
Sweet Potato – Vit. A Avocado – B1, B2, Folate, Magnesium, Niacin, Potassium, Iron
Banana – Potassium Blackberries – Vit. D, Calcium
Lima Beans – Folate, Phosphorous, Potassium
6
Wash your hands at least 6 times a day, with soap!
5
Eat 5 small meals a day. Eating small, high fiber meals, many times a day has great
benefits. You’ll never be ‘starving’ and grab a convenient (read: unhealthy) snack.
When you go too many hours without food your body goes into ‘starvation mode,’
slowing down your metabolism to make the most of every calorie you’ve eaten.
Conversely, if you eat often, you won’t go hungry, and your body can spend its
calories, not save and store them.
4
Streeeetch. At least 4 times a week. Stretching should be slow and relaxed, no
bouncing. Think of your muscles as rubber bands, if you stretch them too quickly or too
far what happens? Most people can safely stretch to the top of their comfort zone, no
need to go further. If you’re unsure how to get started take a stretch class or join in the
last five minutes of any fitness class and let the instructor guide you.
3
Do cardiovascular exercise at least 3 times a week for 30+ minutes. This is not a
prescription for solitary confinement. Workout with a friend and the time will fly.
2
Work each muscle group at least 2 times each week (on non-consecutive days). The
strength increases you make will last for a few days. Work the muscles again soon to
build upon your strength; if you don’t your muscles will atrophy back to their former state.
1
Seen your doctor lately? Once a year you need a full check-up, even if you’re in
excellent health (you want to stay that way, right?). If you have not been exercising
and are going to start now, great, just check in with your GP for a thumbs up.
Copyright 2007