Resolutions for Real Life

From shoprite.com

It’s
no wonder that people abandon promises to “get healthy” or “lose 50
pounds” just a few weeks after making them. Resolutions that involve
making drastic changes (with no plan as to how to do so) are
unrealistic. The secret to success is vowing to make small lifestyle
changes you can live with, and thinking “evolution” not “resolution.”
Here’s a step-by-step plan of little changes that will result in big
rewards.

STEP
1: Wear a pedometer to track your steps on a typical day. Then,
increase this amount by 200 steps each week. Make it your goal to
eventually walk 10,000 steps per day, which is approximately equal to
the USDA’s recommended 30 minutes of exercise for most days of the
week.

STEP 2: Try one new vegetable each month. Use this as an opportunity to
learn where the vegetable is from, what its nutritional benefits are
and the different ways it can be prepared.

STEP 3: Take the stairs. Did you know that when you carry things up the
stairs (like grocery bags, books or laundry) you can burn up to 127
calories in just 15 minutes?

STEP 4: Substitute 100 percent juice for sugary breakfast drinks each
morning. Or, eat a piece of fresh fruit, such as an orange or a
grapefruit, that provides fiber in addition to vitamin C. Top
unsweetened cereal with sliced fruit, such as bananas, instead of
sprinkling with sugar.

STEP 5: Forget scoring a spot up front and instead choose a parking
space that’s a longer distance from the door. Every 10 minutes of
moderate walking burns about 37 calories. It’s surprising how quickly
those extra steps add up.

STEP 6: Drink lowfat or fat-free milk. If you drink 2 percent milk,
switch to 1 percent this year, and you’ll cut 2.4 grams of fat per
8-ounce glass. Or, experience the same reduction in fat when switching
from 1 percent milk to skim.

STEP 7: Avoid “couch potato” syndrome. Got a favorite TV program you
just can’t miss? It’s OK to enjoy watching a little television while
you unwind, but be sure to include some physical activity each day,
too. Take a walk after dinner or enjoy a family ice skating outing.

STEP 8: Limit calories from beverages. Calories from beverages can add
up quickly, but they don’t help you feel full. Water is still the best
choice, but if you want more flavor, mix 4 ounces of seltzer with 4
ounces of 100 percent juice for a low-calorie spritzer.

STEP 9: Start a simple, weight lifting routine without buying special
equipment. Cans of soup or jugs of laundry detergent make good weights
for arm curls and lifts. And, weight-bearing exercise (that works
against the force of gravity) strengthens your bones to help prevent
osteoporosis.

STEP 10: Switch from refined white grains to whole grains. Try brown
rice and whole-wheat pasta. Whole grains add essential vitamins,
minerals and fiber to your diet.

STEP 11: Sign up for a dance class. Dancing proves that exercise can be
fun. Slow dances like the waltz and the foxtrot burn about 200 calories
per hour, while faster dances, like the polka, burn about 300.

STEP 12: Choose extra lean ground meats and poultry. When it comes to
turkey or chicken, look for the word “breast” to ensure you’re getting
the leanest type.