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With the New Year comes the ever so popular resolution. Many of you have probably already chosen something that you wish to improve upon this year, but if you haven’t or if you are realizing what you chose isn’t going to work, try one of these simple ideas to get you going.
n Go to bed 15 minutes earlier two to three nights a week. Not getting enough rest can change levels of hormones that regulate appetite and satiety. Research has shown that people who get an average of seven to eight hours of sleep a night are more likely to maintain a healthier weight.
n Have a meatless dinner one day a week. Many people are now participating in what is called “Meatless Mondays.” Try out some new meatless recipes such as vegetable lasagna or even a meatless soup to warm you up on these cold days. Pack your dishes with whole grains for plenty of fiber and items such as beans for added protein in order to fill you up and keep you satisfied. You won’t even miss the meat!
n Participate in a family exercise activity one day a week. We all have busy lives, but nothing is more important than your family and your health. So why not combine them? Go for a walk, play your interactive video/exercise game, or hit your local recreation center for a game of basketball with your family. Getting your heart rate up will be more fun for everyone this way.
n Try a deep breathing or meditation exercise once a week. We are often consumed by the stresses associated with work, family, and other daily activities. Deep breathing and meditation practices can clear our minds and get us back on track. It’s important to take care of ourselves (mind and body) in order to live a healthy life. There are many meditation/relaxation CDs on the market to choose from, or you can simply listen to some relaxing music or enjoy some silence in order to clear your head.
n Switch out one grain a month. For example switch that white bread for 100% whole wheat or white rice for the healthier brown rice. If you are adventurous, try a completely new grain such as Quinoa. There are tons of recipes out there to choose from. Your heart will thank you for making these small, heart-healthy changes.
With the New Year comes the ever so popular resolution. Many of you have probably already chosen something that you wish to improve upon this year, but if you haven’t or if you are realizing what you chose isn’t going to work, try one of these simple ideas to get you going.
n Go to bed 15 minutes earlier two to three nights a week. Not getting enough rest can change levels of hormones that regulate appetite and satiety. Research has shown that people who get an average of seven to eight hours of sleep a night are more likely to maintain a healthier weight.
n Have a meatless dinner one day a week. Many people are now participating in what is called “Meatless Mondays.” Try out some new meatless recipes such as vegetable lasagna or even a meatless soup to warm you up on these cold days. Pack your dishes with whole grains for plenty of fiber and items such as beans for added protein in order to fill you up and keep you satisfied. You won’t even miss the meat!
n Participate in a family exercise activity one day a week. We all have busy lives, but nothing is more important than your family and your health. So why not combine them? Go for a walk, play your interactive video/exercise game, or hit your local recreation center for a game of basketball with your family. Getting your heart rate up will be more fun for everyone this way.
n Try a deep breathing or meditation exercise once a week. We are often consumed by the stresses associated with work, family, and other daily activities. Deep breathing and meditation practices can clear our minds and get us back on track. It’s important to take care of ourselves (mind and body) in order to live a healthy life. There are many meditation/relaxation CDs on the market to choose from, or you can simply listen to some relaxing music or enjoy some silence in order to clear your head.
n Switch out one grain a month. For example switch that white bread for 100% whole wheat or white rice for the healthier brown rice. If you are adventurous, try a completely new grain such as Quinoa. There are tons of recipes out there to choose from. Your heart will thank you for making these small, heart-healthy changes.
A few things to remember about making a resolution is first of all don’t make it too specific. You have to allow yourself some wiggle room in order to become accustomed to the new habit or in case something unexpected comes up that puts a kink in your schedule. Also, choose something that you WANT to do. There may be things that we all THINK we should do, but if it is something we really WANT to do we are more likely to stick with it. And finally, make it something fun or challenging that will keep your interest for the entire 52 weeks of 2012.
If you have questions or suggestions for future articles contact Bethany Schindler, Nutrition and Health Education Specialist with the University of Missouri Extension by calling 573-458-6260, emailing schindlerb@missouri.edu or stop by our office in the Phelps County Courthouse at 200 N. Main St.in Rolla.
