Many of us make health-related resolutions, such as to lose weight, stop smoking or join the neighborhood health club. While it is common to set high goals, experts say that setting smaller goals could do more for our health. 

“Small steps are achievable and are easier to fit into your daily routine,” says James O. Hill, Ph.D., Director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. “They are less overwhelming than a big, sudden change.” 

Here are 10 to try!

Try a new one each month for greater success! 

1.Keep an eye on your weight and work on making sure you are not gaining extra lbs. Even if you only gain a pound or two every year, the extra weight adds up quickly. 

(Doing the Math – 2 extra pounds a year over 10 years. 20lbs! That difference for some can be a difference of becoming Diabetic or not, if you have a family history or genetic component those extra pounds can become a bigger issue.) 

2. Take more small steps. Use a pedometer to count your daily steps; then add 2,000, the equivalent of one extra mile. Keep adding steps, 1,000 to 2,000 each month or so, until you take 10,000 steps on most days. For some people, more steps are required. This is just a baseline to get started. 

3. Eat breakfast. Breakfast eaters tend to weigh less and have better diets overall. For a filling and nutrition-packed breakfast, top Whole Grains with fresh fruit slices & full fat Yogurt. 

The alternative; try Intermitting Fasting, I personally find a Nutritional Keto Diet works better for my body. When I made the lifestyle switch all of my Menopausal symptoms went away and I know have better gut health, no inflammation or joint pain and much better sleep! 

Reach out for more information; [email protected]

4. Switch three grain servings each day to whole grain. If you’re like the average person, you eat less than one whole grain serving a day. Making the switch away from “white” will help your digestion and give you more overall energy throughout the day. Whole grains take longer to digest and give you that “full” feeling. 

5. Have at least one green salad every day. Eating a salad (preferably with Olive oil & Apple Cider vinegar) is filling and may help you eat less during the meal. It also counts toward your recommended 17 servings of Fruits and Vegetables per day. That’s right! 

For a healthier body and gut you need 17 servings of fruits and veggies a day and a variety of 31 different fruits and veggies over the week to optimize good Gut health. I personally use my Juice Plus capsules every day that give my body what it needs. For more information

6. Trim the unsaturated fat. Fat has a lot of calories, and calories do count. But when you add in the right fat, fat helps your body produce more energy. The problem, people still consume more than their bodies require. Make a switch and purchase leaner meats, eat poultry without the skin or add Fish into your meal rotation.

You can add Coconut Oil and butter for cooking, add Olive or Flax oil to your salad or veggies after they are cooked. Because calories still count, 5 Servings of Fat per day is your limit.  

7. Consider calcium rich foods (or supplement) by including two or three daily servings of Kefir (a great probiotic food) or yogurt (full fat) into your meal plan. Yes! I did just say that! 

Fat is healthier than chemicals and your body knows what to do with fat! Plus think of the extra “real” flavour! Dairy calcium is good for your overall health and may also help you lose weight.

8. Downsize. The smaller the bag, bottle or bowl, the less you will eat. I’ve used this trick many times. The size of our cups, bowls and plates has grown over the years and so have our portion sizes and waistlines! Use smaller plates, cups etc and you will soon see a difference.

9. Lose just 5 to 10 percent of your current weight. The health benefits are huge,

lower blood pressure, blood sugar, cholesterol and triglycerides. You don’t even need to make big changes to do this. Start walking everyday (it is the most under-rated exercise). Cut out snacks, drink more water and less coffee and start Weight-training, Yoga, Pilates etc. Exercises that build more muscle will help your change your body composition. Not sure how to design an effective training program? Reach out [email protected]

Here is a sample yoga class to get you started. Don’t forget to subscribe! 

10. Keep track of your eating. A Food Journal is your friend!  Write down what you eat over the next couple of days and look for problem spots. Often, just writing things down can help you eat less. I have all of my clients do this! It works!

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