2011: New Year, New You!!

The holidays are a busy and fun time of year…  filled with parties, family gatherings and celebrations, delicious food, sweet and treats… and YES, more sweets!! (haha).

January is the most popular month for the majority of people to focus on improving their health, nutrition and fitness; which are often one of the top 10 “New Year’s Resolutions,” on most people’s lists.

Many people are aware of the fact that some of their habits are unhealthy and should be changed. They resolve to live a healthier life at the beginning of the New Year with resolutions that last all of a few weeks, before giving up. One of the main reasons that people give up too soon, is that they try to make extremely drastic changes in their lives, which are oftentimes too difficult to implement.  With Nutrition For Body And Mind, it is all about finding your life balance and setting small goals that are realistic and attainable to suite your lifestyle. Once you reach one goal, you can focus on your next, and so on and so forth. The key is to set your dreams high, but take baby steps to get there and stay focused! Make copies of your goal sheet to post on your refrigerator, bathroom cabinet, and to keep in your wallet as a “reminder” to keep you on track!

It is important to have a relaxed relationship with food. Look at it as nourishment for your body and mind, to help complete daily tasks, and to be a fuel for physical activity. You don’t need to label foods as “good and bad.” It is about finding the balance in eating the nutritious foods while simultaneously enjoying some of your favorite “less healthy” foods in moderation. You cannot deprive yourself, or you will be more likely to binge later. It is the same theory as breakfast—if you skip it, you will be more likely to overindulge in your lunch and dinner meals, making up for the calories you missed and more!

Your Nutrition Challenge: I encourage you to pay attention to your “fullness or satiety scale” when eating. Stop eating when you are comfortably full and satisfied, but not stuffed.  For example, on a scale of 0-10 (0=starving, 10=overly stuffed, nausea, can’t walk), you are at a 6-7.

A hint: The key to this is timing of meals (smaller more frequent), portion control and variety is foods.

Discover your favorite hobby that includes physical activity! Whether it be  joining a tennis team, basketball team, new yoga or pilates studio, gym or health club, running group with a friend, bike team, playing golf, gardening, etc…do what you love!

Your Fitness Challenge: I encourage you to get up early (before work if possible) and workout for 30-45 minutes to get your heart rate up and burn more calories throughout the day. If you snooze your alarm, you still have 10 minutes! Try 3 sets of 10 pushups intermixed with 3 sets of 30 crunches in your room. It’s that EASY!

A hint: The key to weight loss is lean body mass, which is built through exercise and strength training. I suggest laying out your workout clothes and gym bag the night before (this will make you more likely to get out of bed and actually go when that early 5 a.m. alarm clock goes off!- TRUST ME!). So, put your favorite play list on your ipod, and go get ‘em!

These are just a few of the nutrition and fitness challenges I have to offer you this New Year!

Schedule an appointment with Courtney Walberg, Registered Dietitian & Certified Personal Trainer and founder of Nutrition For Body And Mind to get your health back on track in 2011!!