The new year is upon us and with that comes New Year’s resolutions, a time to renew the commitment to eating healthy, losing weight, and getting six pack abs... While setting goals can help to achieve behavior change, New Year’s resolutions tend to be short-term, unsustainable and lack depth. There are two key components for successful behavior change: making small changes and ensuring those changes are rooted in personal meaning. Small changes can make a big difference. Take a diet change, for example. If the average person eats 1,096 meals per year, think of the impact small dietary changes can have repeated over 1,096 times. But regardless of the goal you pick, if it doesn’t have meaning to you personally it will be very hard to sustain.

This year, instead of focusing on your weight, create healthy habits that will allow for you to reach a healthy weight.  Individuals who lose weight more slowly, over a longer period of time, are more likely to keep the weight off.  Here are simple strategies that will help you create a healthy lifestyle and support weight loss:

Power up with Protein - Anytime you eat, whether it is a snack or meal, be sure to include a protein food.  From string cheese or a couple slices of lunch meat to a handful of almonds or a packet of tuna, adding protein to snacks is easy and delicious.  If you enjoy yogurt, yogurt is also a source of protein.  For meals, remember to think beyond meat and opt for fish such as salmon and plant-based proteins including lentils and beans.  This week also shop our store for great prices on Alaskan Sockeye Salmon fillets.  These salmon fillets are wild-caught and environmentally sustainable.  You can feel good about choosing salmon in addition to the excellent nutrition it provides. 

Fill up on Fiber - Whole grains are a source of fiber which helps us to feel full and control our appetites. Try choosing whole grain breads, wild rice, oatmeal and ancient grains such as quinoa and farro to ramp up the fiber. A mixture of fruits and vegetables will provide healthful fiber as well.  

Lastly, Schedule Time for Physical Activity - Nutrition and physical activity go hand-in-hand.  In addition to making healthier food choices, we must remember to incorporate physical activity into our days.  Whether you get 30 minutes at a time or do 10 minutes in the morning, 10 minutes over lunch, and 10 minutes in the evening, it adds up.  Aim for 30 minutes of physical activity five days each week.

If you fall out of healthy routine from time to time, do not fret!  It is okay if some days you do not eat right or exercise.  What is more important is picking up where you left off and settling back into healthy habits.  Keep up the good work!