Small Steps to a Healthier New You!

We all think about making New Year's resolutions, but we often have difficulty keeping them.  Start this year off right and incorporate the following small tips to become healthier...

Add in fiber rich foods.
When you focus on what to add to your meals rather then what to omit, you'll be one step closer to creating healthier choices.  Think about adding whole foods first such as whole grains, fruits and vegetables, then go for variety; the more colors on your plate, the better.  Small changes such as switching out white flour for whole wheat in recipes or adding vegetables to salads, soups or sandwiches will provide extra fiber along with additional vitamins and minerals.  Think about ending your meal with a serving of fruit. Small changes will make a big impact. 

Drink more water.
Purchase a reusable water bottle and sip more water throughout your day.  Adding more water into your daily routine will eliminate many unhealthy choices such as consuming soda or other sweetened beverages.  A tip to try: start and end your day with a glass of water.  Upon waking up drink a glass of water, at least 8 oz.  And about 2 hours before retiring to bed, drink another.  Studies show most people wake up already dehydrated.

Aim for 7-8 hours of sleep.
This is one is a struggle for many of us.  Plan your day allowing time to get a good night’s sleep.  Proper sleep has been shown to help with stress, build a stronger immune system and help fight a growing waist line!  Create a calm atmosphere in your bedroom and get your ZZZs.  Try our better sleep tip: keep a pen and note pad on your night stand.  The thoughts that pop in your mind when trying to fall asleep can be quickly jotted down. This way you can rest assured knowing you'll remember what needs to be accomplished the following day.

Practice deep breathing to help cope with stress.
Managing stress will help improve your overall health.  Close your eyes, breathe through your nose for 4 seconds, hold your breath for 7 seconds and blow out through your mouth for 8 seconds.  Repeat three more times.  This daily routine takes just about 1 minute and can be done anywhere.  Deep breathing is a wonderful tool for better health, and less stressful days.

Incorporate strength training exercises.
You naturally lose muscle as you age, and the more muscle you have the more calories you'll burn, even at rest!  This is one of the reasons individuals gain weight as they age while still consuming the same amount of calories. You don't have to own hand weights.  Push-ups, lunges or climbing stairs, will all help build some muscle.  Borrow a strength training DVD from the library or tune in to a fitness program on TV for a routine.  Pilates uses your own body weight to increase muscle mass.  And remember exercise accumulates!  10 minutes here and there will all add up!  Check out our shopping page for some tools to help strength train. http://tinyurl.com/cx9s896

Take the Stairs.
Taking the stairs whenever possible will help burn more calories, build endurance and strengthen muscles.  Start with what you can handle first, take 2 flights of stairs and ride the elevator the rest of the way to your office.  Or schedule in a mini workout mid day with a set of stairs; 10 minutes of climbing stairs can burn approximately 100 calories.  Tips to remember: make sure the stairs you choose are well lit and in good condition.  If using a stairway at your office, make sure the exits are unlocked at the floors you'll be using and use the handrail to keep your balance.  Check out The Public Health of Canada's Stair Climber Calorie Counter to help motivate you.
http://stairway.hcsc.gc.ca/calcalc.aro

Downsize your plate size.
A simple way to help better control portions is to use a salad size plate, about 9 inches wide.  This small change can make a huge impact on your weight.  Take it another step and fill half of your plate with fruits and vegetables, a quarter with a lean protein and the final quarter with whole grains.  Downsize your weight with smaller portions.

Join our campaign of Meatless Monday.
Consuming meatless meals on Mondays will encourage you to make better choices.  This initiative will fill you up on fiber rich, vitamin packed fruits and vegetables and protein rich grains such as Quinoa.  Start small by trying it out once a month and then gradually increase it to 2 days a month.  By all of us together cutting out meat one day per week, we could improve our health and help reduce our carbon footprint…it’s a win-win!  http://tinyurl.com/7fh4ha2 

Make your New Year's resolution to implement small changes that will add up to a healthier you.  Happy New Year!