Happier and Healthier Family in The New Year

1. Label Lingo: Don’t let confusing labels scare you. There are just three simple things to watch out for: fructose corn syrup, hydrogenated oils, and food dyes. If you see any of these three listed, look for another healthier option.
2. Mindful of MSG: MSG is a flavor enhancer that is in many foods and should be avoided. Be aware that it can be listed under many other names than just “MSG.” Look for names like “modified food starch” and “barley malt.” Click here for more information.
3. Quality over Quantity: Monitoring the quality of what your eat is even more important than monitoring how much you eat. Focus on eating fewer processed foods and instead eat things that are grown and not manufactured, are high in fiber and protein and low in sugar and hydrogenated oils. Traffic Light Eating is a simple way for the whole family to monitor the food’s quality.
4. Talk or Tv: Don’t allow TV watching during meals. Instead, make conversation, not television a priority in your home. Let family members take turns asking the “question of the day” at meal times. You may be surprised at what you find out!
5. Get A Little Fishy. Aim to eat at least two servings of fish each per week. Choose wild caught fish that are high in brain boosting Omega-3′s whenever possible. Good fish include salmon, tuna, halibut, catfish, rainbow trout, cod, artic char, anchovies, and sardines.
6. Water Your Whistle. Don’t dehydrate your body with beverages that are high in sweeteners, caffeine, and artificial colors. Start out the year slow by choosing one meal or snack a day that you will only drink water with. Then, work your way up to only one beverage other than water a day. Your body will thank you for it!
7. Variety is the Spice of Life. Spice up you life with some new food option. Get the whole family involved in picking out one new fruit, vegetable or type of fish each week to try.
8. The Daily Spread: Graze on good foods (nuts, smoothies, fruits and veggies) throughout the day to aid digestion and help with weight control

Keeping Your Promise

Methods for keeping your resolution longer than one week (or month)!

1. Write it down: Goals that have been written down are much harder to break. Don’t just think of a goal, make your first action step to write it down!
2. Make it visible: After you’ve written out your goal, put it somewhere you will see it daily. If needed, frame it and hang it on your wall!
3. Schedule reminders: Write yourself letters and notes of encouragement and schedule them to be delivered to you throughout the year. Put remainders in your phone, email and work calendars, then don’t just ignore them!
4. Get a partner: As the old saying goes, “secrets don’t make friends.” Don’t keep your resolution a secret. Share with friends and family members who can help keep you accountable and support your goal.
5. Make lists for healthy meal and snack ideas and refer to them when you are tired and pushed for time.
6. Success breeds success: If you keep your goal to eat better or exercise more for at least a week, the increase in energy and the way you feel will help motivate you to continue your new lifestyle. Start out with small goals and keep going each week.
7. Pamper Yourself: Don’t neglect taking time to do the things you enjoy or taking the time to get a massage. Scheduling “Me Time” may help you avoid trips to the doctor, taking pain medications and lessen conflict with family members and coworkers.

My Favorite Things

1. A pedometer: Get a pedometer and make him your new best friend. He will go with you everywhere you go and keep you accountable to moving at least 10,000 steps a day.
2. The Grocery Game: Short on time and money? TheGroceryGame.com complies all the best sales and coupons and is your one stop shop for the best deals around. This can help you cut your grocery cost in half!
3. My pillow!: Don’t neglect your beauty rest this year. Aim for getting 8 hrs of sleep a night to reduce stress, feel better, have more energy, increase your memory and may even reduce the risk of cardiovascular disease!
4. Stamps and Sticky Notes: Take a few moments each week to jot notes or write letters to those you love. Send or post a written smile and brighten someone’s day.
5. Piggy Banks: Deposit your loose change in a fun activity fund piggy bank that you get to raid once a month. For fun, challenge yourself and your family to find an activity that everyone can do and enjoy with the EXACT amount of change that has accumulated during the month. NO going over!

Motivation and Movement

A few tips to help you keep going throughout the year.

1. Find a Friend: Accountability is the number one method of maintaining a goal. If you don’t have someone to go with you, find an app for your phone or an online tracking system that helps you track your results and keeps you accountable. There are many free online services available. Find one that works for you and stick with it!
2. Play: Exercise doesn’t have to mean going to the gym 6 days a week. Find something you enjoy doing and you are much more likely to stick with it. Join a community volleyball, softball, rock climbing, dance, dodge ball, etc. group. Your the options for getting fit while having fun are endless.
3. Be realistic: Programs and diets that promise that you will look like a movie star in just six weeks are not realistic, nor are they healthy for your body. Set weekly weight loss or fitness challenge goals for yourself. If you need help setting some goals, invest in a personal trainer for several sessions to help you set up a plan that is right for you!
4. Reward Yourself: Be sure to schedule in days off and include rewards for meeting weekly goals. Don’t become your own drill sergeant; instead, make room for a little fun!
5. Practice Makes Perfect: Don’t beat yourself up if you get off track and miss a few sessions. Just pick back up where you left off. Flexibility is key to keeping your fitness goal. Don’t give up when you aren’t doing as well as you wanted. Re-evaluate, make a realistic plan, and keep going!
6. Incorporate: There are no good excuses for not exercising. If you are short on time, work on incorporating exercise into your current routine. Instead of just sitting up to get out of bed, take a few  minutes and o 10-20 sit-ups to get your blood flowing , flex your muscles while waiting in line, or replace your office desk chair with a large exercise ball. With a little creativity you can transform just about anything into an opportunity to burn calories.
7. Boredom Busters: Tired of the same old thing all the time or do you get bored running on a treadmill for 30 min? Break up your routine with some fun games and exercises. Do something different each time your exercise to beat the monotony. And, while you are at it, don’t forget strength training for your upper and lower body. It’s just as important as cardio workouts because it’s crucial to preventing muscle and bone loss as you age.

The Budget Balance

1. Don’t drink your life away: Consider how much you are spending each year on beverages (coffee, pop, energy drinks, etc)  and save $5.00 a day by  choosing water or making a beverage at home.
2. Pay yourself: Most banks have automatic systems that will allow you to transfer a set percentage or amount of your paycheck directly into a savings account. If it’s done automatically, you are less likely to spend the money.
3. Make lists: Limit impulse buying and stick to your budget by never going to the store without a specific list. Make the list, check it twice, and watch your savings grow. How nice!
4. Google it: You can find coupons for almost anything. Stores often have coupons for 10%, 20% and even 30% off listed online. Before your check out, see how big of a discount coupon you can find! Company facebook groups often give exclusive discounts to members as well. Friend your favorite store on facebook for even more savings.
5. Lower a loan: Whether it’s a house, car, or school loan, make it a goal to make at least one extra payment on your loans this year. Holiday bonuses and tax refunds can make it easier and less painful to lower your debt.

A Week of Healthy Breakfasts

Start your families year and day off right with a healthy breakfast. Click here to get started with 7 recipes to help you make this your healthiest, easiest year yet!