New Year's 2016

January 8, 2016


With the new year comes resolutions, and with resolutions usually comes a plan for eating healthier. This year I want to challenge you take small steps when working toward your health goals. Small changes are best because they are the most maintainable in the long run. When reaching toward your goals with small steps, you can master each small change at a time and then add another, which gives you the momentum to continue making positive changes.




If one of your New Year's resolutions is to improve your health, below is a list of small steps you can take toward accomplishing that goal. You can take the ideas listed and make specific goals, such as ordering apples instead of fries when at the drive through or working out 1 more day per week. Your list could include the ideas from below or it may be a lot different. But either way, remember to only choose goals that are right for you, take it one change at a time and only add another small goal/change once you've conquered the previous one.


  • Drink More Water 

    • Our bodies needs adequate water to be at their best. Water helps prevent fatigue and illness, helps digest food better, carries nutrients and oxygen to cells and helps keep skin moisturized (among many other   benefits). Experts recommend water intake of half your body weight in ounces (i.e. if you weigh 150#, you should be drinking at least 75 ounces of water each day).

  • Choose Whole Grains

    • It's important to eat whole grains because they are less processed and provide you with more vitamins, minerals and fiber than refined grains.  Whole grains have shown to help maintain weight and lower the risk of stroke, diabetes and cardiac disease. When choosing grain products, you should choose whole grain options as much as possible. 

  • Remove Processed Foods

    • Most processed foods provide far more calories, fat and salt than good nutritive value. Its best to limit processed foods because they can hinder your progress in losing weight, cause weight gain and have negative contributions to your health.

  • Exercise Regularly

    • A lot of people associate exercise with only physical health and/or appearance, but exercise has so many more benefits! Regular exercise helps keep you feeling great and thinking positively, promotes a stable, healthy weight and better sleep, and fights disease.

  • Make Time For You

    • What is it that makes YOU happy, that de-stresses you and gets you re-focused? Be conscious of those things and don't forget to make time for them consistently. You have to take care of yourself if you want to be at your best when taking care of everyone else.


Have a Happy and Healthy New Year!





Healthy fruit. Digital Image. Odyssey. Olympia Media Group, 2016. Web 2 Jan 2016. <>


News years resolutions calendar. Digital Image. Simply Better Health. Healthcastle Nutrition, Inc., 1997-2015. Web 31 Dec 2015. <>

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