What’s Your New Year’s Resolution?

If you don’t have one yet, start thinking about it now! Waiting until January 1st reduces your chance of success. Here are a few other tips to make your resolution stick.


Be Serious

Making a half-hearted, unrealistic resolution will get you half-hearted, disappointing results. Take your resolutions seriously or don’t make them at all.

Be Confident

Feeling confident that you can change a behavior is absolutely crucial to your success. Make sure what you resolve to do is achievable and realistic for you. Fight back against negative self-talk and use positive affirmations.

Plan the Details

Are you ready? It takes more than just declaring you will lose weight/get fit/eat healthier in 2016. That’s just the first step! What will you do specifically, day to day to make your goal your reality? Plan it out, and write it down. Too many people decide to just ‘wing it’, and that typically doesn’t work too well.

Prevent a Relapse

Behavior change is tricky and people are not perfect. Expect that at some point you will probably mess up. How you handle this lapse can make all the difference between complete failure and long-term success. First, think in advance about obstacles or situations that can cause you to get off track and develop strategies to prevent or manage them.

If you find that you did slip up, don’t view it as a failure. Instead, learn from it. What can you do to prevent it from happening again? Remember, behavior change is a process. The only time you really fail is when you give up, so don’t!


10 Nutrition Tips for Busy People

We get it, we all have busy lives. Sometimes there are just not enough hours in the day to get everything done. But if you are committed to weight-loss and health, you prioritize your to-do list and make eating a healthy diet important! Here are a few tips to make eating right easy, fast and stress free:

1. Don’t skip meals. Always start your day with a good breakfast that includes 100% whole grain bread or cereal and lean protein such as skim milk, eggs or egg whites, or low-fat yogurt. Throughout the day eat small, frequent meals and snacks to keep your blood sugar and energy levels steady. Under-eating can lead to fatigue, low concentration, and headaches.

2. Prepare healthy snacks the night before that include protein to keep you satisfied throughout the day. For example: a handful of lightly salted edamame, red pepper strips with a Laughing Cow Light cheese wedge, plain yogurt with a tablespoon of chopped walnuts, or 1 tablespoon of natural peanut butter with apple slices.

3. Drink plenty of water! It will keep you hydrated all day long and keeps your stomach full.

4. If you go out to lunch, eat smaller portions. Decide to only eat half of what you are served. Choose lean protein like grilled chicken, turkey breast, or plain tuna without the mayo on top of a salad and always order your dressing on the side.

5. Keep a food journal! Keeping a food journal helps you pin point your eating patterns and will enable you to easily modify it.

6. Keep some easy, convenient meal-type foods on hand. Try frozen vegetables, bean soups, peanut butter or turkey sandwiches, and ready-to-eat tuna. Buy pre-cooked grilled chicken to throw over a salad.

7. Avoid choosing sweets and sugary foods at work. Instead, stock your workplace with healthier snacks. Too much sugar encourages overeating! Energizing snacks that you can keep in your desk are nuts, raisins, soy nuts, peanut butter, and whole grain crackers. Make a nutritious trail mix with dry roasted legumes or nuts, whole grain cereal and plenty of dried fruits like raisins, apricots, figs or prunes.

8. Avoid overdoing caffeine! Caffeine gives you immediate energy, but you pay for it with a rebound drop-off in energy later on. Caffeine in the late afternoon and evening can also interfere with a good night’s sleep.

9. Write your weight loss and fitness goals down with a date that you want to achieve them. You must believe that you can accomplish whatever you commit to! Every day begin to visualize the outcome you desire, and develop a plan to attain those goals.

10. Get containers to store your food. Purchase plastic storage containers, sports bottles, a water jug and a cooler to store and carry your food. Having nutritious meals within reach during a hectic day can keep you on track.