New Years resolutions: How to keep for a lifetime...

It's that time of year again...THE NEW YEAR! And with the new year comes new year's resolutions!  The start of a new year can be a great motivator in changing something in your life or taking on something new!  This can be just the kick-start you need to make your life healthier, happier, or more full-filling. But beware!! I caution you not to take on too much at once, or try to make too many big changes that can become overwhelming and therefore unsustainable.  When making new year's resolutions--especially those relating to nutrition-remember--start small, slow, and simple!

Many people want to eat healthier in the new year.  Here are 10 small, slow, and simple steps to success you can take to achieve your resolution in 2011, so it doesn't have to be in 2012!  Choose one or two to tackle first...those are little things that can lead to big changes.


1.  Make half your plate fruits and/or veggies at every meal.

2.  Fill your favorite bowl with fresh fruit and keep it in your room for snacks everyday! This way it is out in the open, so less nutritious temptations can be kept at bay.

3. Go vegetarian at least one day a week!  Replace meats with fiber filled beans, protein rich tofu, and heart healthy nuts.  Your heart with thank you!

4.  Drink more water!  Carry a water bottle or a Nalgene with you to class.  Also, try to drink a glass of water before every meal.

5.  EAT BREAKFAST.  No breakfast--your body is running on fumes.  Rev up that metabolism and give yourself brain power with even something small like a granola bar.

6.  Power walk/run 20 minutes everyday.  The perfect intensity is one that you feel your heart pumping.  Time yourself and walk out your door and at 10 minutes turn around and return to where you started.  Just 10 minutes of exercise can have cardiovascular benefits and help insulin resistance (what causes diabetes).  So take that 20 minutes you would spend on Facebook and take care of yourself!

7.  Eat fish once a week.  Heart healthy fats in fish, omega 3s, can reduce inflammation and keep heart disease at bay.

8.  Cut down on the caffeine.  Though moderate caffeine intake isn't likely to cause harm, too much can noticeably affect your health. Heavy daily caffeine use — more than 500 to 600 mg a day, or about four to seven cups of coffee — can cause:

• Insomnia
• Nervousness
• Restlessness
• Irritability
• Nausea or other gastrointestinal problems
• Fast or irregular heartbeat
• Muscle tremors
• Headaches
• Anxiety

9.  GET MORE SLEEP! How much sleep do we need? Experts believe that seven to nine hours is about right. The goal is to wake up feeling refreshed and to stay awake and alert throughout the day without relying on stimulants or other pick-me-ups.  Sleep can effect:

• Learning and memory
• Metabolism and weight
• Safety
• Mood/quality of life
• Cardiovascular health
• Immunity/cancer prevention

10.  Do something to de-stress everyday!  Whether its getting a massage, sitting down with a hot cup of tea, playing with a dog, or reading a book (that DOESN'T have to do with school), pick an activity that let's your mind be happy and carefree at least once a day!  (Just so you know--all the events above can be done in the wellness center:)