by Jill Latham, MS
It’s the start of the New Year and the start of what many like to refer to as a refreshing new beginning. It’s a time to reflect on the past year - the ups and downs, the happy times, sad times, the accomplishments, the failures, and everything in between. It’s a time to be thankful for all that you have and also a time to look forward to the amazing opportunities and adventures life has in store.
A new beginning also commonly represents a new health goal. Whether you want to lose a couple pounds courtesy of the holiday season, have more energy on a daily basis, or simply just feel “good”, these goals normally make the top spot on the resolution list. However, it does take work and dedication for these goals to show results. In light of wanting to become the healthiest version of yourself in 2012, here’s a little inspiration and advice to make your health goals attainable and more of a lifestyle change than merely a quick fix. Let’s not resolve, let’s evolve… eat clean, eat small and burn some calories!
Our 2012 healthy lifestyle goal all starts with the food we put in our bodies. Our bodies are the engines of life and we must fuel it with healthy, nutrient dense foods that can make a difference. Lean meats, whole grains, healthy fats, and an abundance of fruits and vegetables should encompass the fundamentals of your new eating plan. More importantly, these foods must be free from processed ingredients. When purchasing food at the grocery store, go for clean, simply processed foods. When you look at the ingredients, make sure it’s not a huge, lengthy list! Sure, there may be ingredients that you can’t pronounce, which could perhaps be the scientific name for a vitamin or mineral. But you want to stay away from the glaring chemically processed additives such as high fructose corn syrup, cottonseed oil, BHT, artificial dyes, MSG, excess artificial sweeteners, and nitrates. mix1 shakes are minimally processed, have a wealth of nutrients and still taste great. Look for similar, less processed products and give it a try. All in all, infuse your meals with food that comes from, or subsists off, the Earth.
Now that you have stocked your fridge and pantry with healthy options, your portion sizes must also be dialed in because regardless of the healthfulness of the food, it still has calories and excess calories can quickly derail your 2012 goals. It’s important to remember that less is more. Your stomach and brain may be connected but they aren’t always on the same page. Your brain tells you to keep eating but your stomach is way behind in determining how full it really is, so take a moment to be mindful of slowing down your eating habits. Chew fully, set your fork down between bites and enjoy the process. This goes for how much is on your plate, too. Use your hand as a guide – palm-sized for one serving of protein, fist-sized for 1 cup of grains & vegetables/1 small piece of fruit, thumb-sized for 1 serving of cheese/chocolate. Lastly, become educated on how to read a food label. Make sure to understand how many servings are in a container and how much 1-serving equals. It’s normally a lot less than you have become accustomed to.
The final element in making sure you achieve your health goals for 2012 is breaking a sweat and getting your exercise on! It takes a deficit of 3500 calories to burn one pound of fat. While that may seem like an outrageous number to reach, it’s not out of touch when you are eating to live - not living to eat, and exercising on a regular basis. A goal of 30 minutes/day of exercise is best but if time is limited, a brisk walk around the block will still get the heart pumping fresh oxygen through the body. The most important aspect to remember is post-exercise nutrition. 30-45 minutes upon finishing exercise is the optimal time to refuel your body with carbohydrates and protein. mix1 shakes are perfectly proportioned and all-natural protein shakes that are chock full of dense nutrients; carbohydrates, whey protein isolate, vitamins and minerals, antioxidants, fiber and healthy fats which allows your body to repair, replenish, and rebuild. Don’t waste your workout!
As you make your way into 2012 with some new healthy goals and a positive attitude, don’t forget life is not fun if not lived to the fullest. Indulge in your favorite foods and past times, but this year, do it in moderation. If you have a great night out and indulge more than you would have liked, get back on track the very next morning. Don’t wait until Monday or the following month or even year. Don’t wallow in the guilt. Get right back up and keep your healthy goals at the forefront of your life. Here’s to you, your New Year’s Resolutions and the start of a healthy life!
About the author: Jill Latham is nutritionist with a Master’s of Science in Nutrition & Dietetics, based in Santa Barbara, CA. She owns a freshly pressed, organic juice company, Vibrant Earth Juices, and is an avid runner. Visit her nutrition blog at www.nutritionconcierge.blogspot.com
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