How often do we think about getting back on track after the holidays, do we think about the restriction, drudgery and the no pain-no gain? This year, let’s think about health and wellness as a joy and gift! Think about taking care our ourselves in a brand new way! Let’s think about: Self Love. Self Care. And making it joyful and fun! Lasting and permanent!

Here are some of my thoughts about getting started.

1. First of all make your goals your own

Write them down & create them so you can be successful! Build them so they are measurable and are smaller steps rather than one big leap! Think about the tortoise not the hare! Here are a few guidelines how to write goals on one of my previous blog posts.

Make these goals kinder & gentler! Love yourself as you would your most prized possession!

2. Hunger is Not Happy


A few folks may argue with me on this but that is because we are used to success being punitive and restrictive. You know that hunger is not comfortable. One of the thoughts that I often share with clients is Restriction Leads to Binge. And later Binge Leads to Restriction. So the more punishing you are to yourself with food, the more likely you will fall. Feel your hunger levels, eat when you are hungry before you get overly hungry. If you wait until you are overly hungry, you are more likely to need more before you feel full and overeat. Then when you overeat, you may feel remorse and wait too long before you eat again. It is a vicious cycle.

   It’s sort of like, which came first the Chicken or Egg.

Restriction Leads to Binge

 

3. Move it or Lose it

For those days that it is too crowded, snowy, gray and cold to work in the days at the gym, build in increased movement every day! Have you noticed the gym is extra full in January only to be sparse later in the year? Many folks I work are not always fans of the gym but want to get more exercise. If you build more activity every day, you will be more likely to get it. Park further. Take the stairs. Walk over a message versus e-mail. Do some arm weights or sit ups while you watch your favorite television binge. Try an appropriate exercise video. Use a pedometer or a fit bit!

4. Plan some delicious things to eat!

Food is a joy of life and should not feel like drudgery eating it because it’s healthy! Plan food that you enjoy, savor it by eating mindfully and paying attention to each bite, flavor, texture and combination! Here are just a few of my favorites and stay tuned for more ideas to come in 2017! Explore my blog for more also! Here are just a few simple ways to plan your week!

A. Pick a Salad of the Week or Several.

Here are a few of my favorites!

Go Wild This Holiday Season! Wild Blueberry Holiday Salad with Wild Blueberry Vinaigrette

Thai Broccoli Salad

Spinach, Beet and Walnut Salad

3 Delicious Ways to Eat Fall Apples

Kale, Cabbage and Apple Slaw

B. Plan a protein bowl of the Week or Several.

Check these out!

Mushroom Tempeh Lo Mein

3 Delicious Plant Protein Bowls

Roasted Mushroom Potato, Squash and Pepper Over Grits

9 Seasonal Recipes for Spring!

 

C. Make a Big Pot Soup of the Week or Several.

My heart is feeling warm just thinking about these!

Make-Ahead Holiday Soup Ideas

Southwestern Pumpkin Soup

Grandma Ida’s Famous Vegetable Soup

Heart Healthy Soups Warm Your Soul

 

D. Eat a Healthy Breakfast Rich in Protein.

I am looking forward to waking up tomorrow just thinking about trying one!

Breakfast Grit Bowls

Breakfast Egg Tacos

Breakfast Quinoa with Apples and Pecans

Breakfast Salad

E. Filling and Healthy Snacks

7 Healthy Snacks for Work

F. Low/Non Calorie Beverages

Hot tea, water, sparkling water, fruit spritzers, herbal ice tea, nourishing milks and smoothies. You can check out some of my recipes if you search recipes on my blog!

Don’t make getting back on track in 2017 feel like you are getting over one big holiday hangover and you need to be punished. Think of it as a new awakening that is about taking care of you! I love helping clients achieve their health goals and feel better! If you are looking for some support after the new year to help you find a kinder, gentler way to help you reach permanent change, I am a registered dietitian nutritionist in Asheville and you can find out more about me here!

I help clients create a personalized nutrition assessment, work together to design a tasty and healthy menu plan with recipes and assist with building lasting changes through behavior change!

  1. New Years Goals 2017
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