Let's take stock of last year, shall we? Did you shed those excess pounds as you had planned? How about noshing more nutritiously -- did the extra veggies even make it into your grocery cart? What's the new year for if not a time to line up your personal aspirations for the coming year and hopefully not find yourself elbow deep in a Club Pack of cookies by Jan. 24. Why not make this the year your goals actually materialize? We'll show you how with 10 terrific wellness resolutions you can keep, plus 10 tips for sticking to them all year long.
1. Colour your world
When striving to eat the recommended five to 10 servings of fruits and veggies each day, reach for the rainbow to maximize the health benefits of this food group. "Different phytochemicals in fruits and vegetables make up different colours and chemical compositions and have many long-term health benefits," says Charlene Chen, a registered dietitian in Vancouver. While red strawberries and peppers are rich with vitamin C, carrots are where you'll get your beta-carotene. The more colours you eat, the more antioxidants you take in to fight chronic diseases and cancers, including ovarian cancer, which is offset by a diet packed with vegetables, report Swedish researchers at the National Institute of Environmental Medicine in Stockholm.
Each time you eat, try to include a different fruit or vegetable in your meal, says Chen. Challenge yourself to try one new fruit or veggie each week, and check out new markets and ethnic parts of town to broaden your horizons. "At mealtime, make sure at least half of your plate is made up of fruits and vegetables," adds Karie Quinn, a certified diabetes educator and registered dietitian in Grande Prairie, Alta. Think seasonally, too. Produce in season is cheaper and at the height of its phytochemical activity.
2. Recharge your batteries
Energy depletion affects every area of your life. When you lack get-up-and-go your concentration is poorer, your motor skills might be affected (could that be the reason you keep dropping your keys and can't slide your bank card into the ATM?), your sleep can be subpar and your eating habits are off-kilter.
Move more to get more. "There's a substance in our bodies called adenosine troposphere (ATP) that is like fuel. "When you exercise, you increase your body's ability to produce more ATP," says Elaine Craig, program coordinator for fitness and health promotions at Humber College in Toronto. So skip the 3 p.m. java and take a quick walk down the street or hike up a few flights of stairs instead. Figure out what energizes you. Need to recharge? Sit outside and get some fresh air for 15 minutes. If relaxing makes you tired, stay active, even if it's just walking to a colleague's desk or the corner store, because moving also circulates energy-pumping blood and oxygen around our bodies. Eating healthy balanced meals and snacks boosts your energy as well. Think lean proteins, such as fish, and fibre-rich foods, such as whole grain cereals.
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