Eat Healthy – The New Year is Here!
By Lisa Metzgar, PhD – Nutrition Tidbits
Well, it is that time again where we look back at the passing year and resolve to make the next year even better.
The top New Year resolutions are: Lose weight, exercise more, and manage or reduce stress,Sound familiar? We wrote off our healthy eating plans during the holidays and are ready to jump back on board.
Here are a few ideas to get back on track and shift towards a healthy new year:
1. Add those veggies back into your routine. It is easy to get your daily require of vegetables if you prepare and plan. Great places to buy fresh vegetables are at your local food co-op, an Asian market, or farmers market. Buy enough for 3-4 days so they don’t rot in the bottom drawer of your refrigerator. Your list should include green leafy vegetables like chard and kale, winter squash, broccoli, green peppers, cucumbers, leaf lettuce like romaine or green leaf, tomatoes, and maybe an eggplant. Take half an hour and cut your lettuce and prepare your vegetables so when it comes time to cooking or grabbing a snack it is already to go.
2. Get a cool water bottle. It is hard to remember to drink enough water in the winter months. Winter can be very dry and dehydrating,especially if you are out enjoying the winter snow sports. Kids tend to forget to drink if you don’t remind them so make sure you have a water bottle on hand at all times and drink your 64-80oz of water a day. Water helps flush toxins out of the body, helps cells function properly, helps the immune system to fight off those winter colds, and is essential for optimum health.
3.Get out and move your body. There are all kinds of fun things to do in the winter months. One of my favorite things to do is snow shoe when the white stuff falls. Bundle up with your hat and scarf and enjoy the snow! Kids can get great exercise playing in the snow. If the weather is too nasty out…try putting on some music and dance or buy yourself some exercise bands and use them in front of your favorite old movie. It doesn’t take much to keep your body in shape,remember, simple steps done consistently over time lead to big results.
4. Stress can undermine our health. Try these stress managing remedies. Take a detoxifying bath. Add Epsom salts and lavender drops and soak for 20 minutes. Baths are a great way to combat stress and prepare you for a good nights sleep. Take a mind clearing walk. Just 15 minutes in the fresh air can help clear your mind and relax your body. Try taking 5 cleansing breathes. Sit or lie in a comfortable spot, put your hand on your belly and feel your breath go all the way into your belly, fill your chest, hold for 5 seconds, then completely exhale. Breathing is the easiest way to instantly reduce the affects of stress and you can do it anywhere!
It’s going to be a great year! Resolve to make a few changes and you will see great results. Get your kids involved and create healthy habits for life.
Happy New Year!
LisaMetzgar, PhD,she received her BA in Biology from UCSD, is a certified Holistic Health Practitioner, and received her Ph.D. in Holistic Nutrition.
Lisa has taught body mind retreats in San Diego, Seattle, and Australia and currently has a practice in Reno, NV where she does nutrition counseling.Lisa's passion is to educate families about a healthy lifestyle.
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