January 3, 2018

Simple & Effective Healthy Resolutions That You Can Actually Achieve

Photo by Glenn Carstens-Peters on Unsplash

At the start of a new year, healthy resolutions are a common goal. From weight loss to healthy nutrition, these resolutions may seem like a great idea, but by mid-February your motivation begins to slow down. The reason is due to high expectations and standards towards your goals. If you would like to lose thirty pounds, that is great! But attempting to achieve that goal by early-March can be very disappointing, unrealistic and downright unhealthy. Here are a few simple, yet effective, healthy resolutions that you can set in 2018 and actually achieve.

Here is how to crush your health and fitness resolutions!

Set goals that target behaviors and build new, healthier habits instead of a goal towards a number like weight loss. Once something becomes a habit, it will become second nature and you will not even have to think about it.

Aim to get some kind of physical activity in every day.

If you are not a runner, do not try to start training for a 5K January 1^st. Aim smaller so your goal can be more achievable. Try to take the stairs instead of the elevator at work. Walk the dog around the block a few times instead of just letting her outside in the backyard. Have a dance party in the middle of the living room with your kids or grandkids! After all, the best activity is the one you enjoy so make it worthwhile.

For those who are regularly active, take it up a notch. Start incorporating protein in your diet; whey protein is a dairy protein and is rich in two amino acids, Glutamine and Leucine, that make it particularly helpful for supporting and rebuilding muscle. It has also been shown to support weight loss, especially of fat tissue, mainly through muscle building and balancing of blood glucose (sugar) levels.

Sleep is the key to success.

Getting enough sleep means more than just keeping yourself refreshed for the next day. Unhealthy sleep can lead to mental fatigue, a bad mood, and lack of focus. But unhealthy sleeping patterns can also lead to long-term health consequences, including chronic medical conditions like diabetes, high blood pressure, and heart disease, according to the Division of Sleep Medicine at Harvard Medical School.

Need help relaxing and falling asleep? You may benefit from these sleep vitamins!

Quit smoking.

This is a big healthy resolution to take on, but the benefits are well worth it. We all know that smoking can cause incredible damage to the body, including lung cancer, emphysema and heart disease. But when patches and medications do not work, you may want to turn to nutritional supplements for help.

A 2014 study performed by researchers from the University of Haifa in Israel and published in the Journal of Psychopharmacology, has found that taking omega-3 supplements reduces cravings for nicotine and even reduces the number of cigarettes that people smoke a day.

The lead investigator, Dr. Sharon Rabinovitz Shenkar reports, “The substances and medications used currently to help people reduce and quit smoking are not very effective and cause adverse effects that are not easy to cope with. The findings of this study indicated that omega-3, an inexpensive and easily available dietary supplement with almost no side effects, reduces smoking significantly.”

Eat more fruits and vegetables

A complete change in your diet of removing all “bad” foods is a common New Year resolution. But if you currently follow an unhealthy diet, you may want to approach your dietary changes slowly.

The benefits of eating fruits and vegetables speak for themselves; not only do they have fewer calories than the fast food and snacks many consume today, but they are unprocessed, and low in sodium and sugar. Start with cooking just one more meal a week than you do now, with ingredients like healthy greens. For lunch, pack a fruit like an orange or apple. Just one small change each day can lead to a big difference in your diet.

If you have a hard time incorporating vegetables into your diet, you may benefit from a non-GMO vegetable supplement! Research shows that multiple servings of vegetables throughout the day is required for maximam protection for health and longevity.

Sugar is your enemy.

According to Nicole Crane, BS, NTP, hundreds of years ago, most individuals ate as little as 21 teaspoons of sugar per year. Today, our food supply is completely over-saturated with refined carbs, and the average American consumes between 150 and 180 pounds of sugar each year! Sugar damages your bones, joints, skin, eyes and the quality of sleep. We all want to feel our best and live well far into old age. One of the best things you can do is begin to cut out sugar from your diet.

Start small – the easiest way to start to cut down sugar is to do it by cutting it out of your beverages. Instead of a cup of soda, grab a bottle of water. Slowly cut back on how much sugar you add to your coffee every morning. Think small changes first when it comes to changing up your diet!

Change is not easy; especially when it is a lifestyle change. Keep your healthy resolutions this year by starting small. Small changes lead to healthy choices!