Top 10 tips for a healthier new year

After all the holiday shopping, entertaining and eating, many of us will flop our weary bodies down on our couches and contemplate the resolutions we'll make for the new year. While you may be thinking of embarking on a bathroom renovation or taking advantage of Boxing Day sales to update your wardrobe, why not vow to become a healthier you in the upcoming year? To improve your body, mind and spirit, follow these expert-approved tips.

1. Make yourself a priority
Too often, busy women spend too much time worrying about others and neglecting their inner spirits. It's wonderful to support others, but according to Toronto-based life coach Jeannie Campanelli, (www.jeanniecampanelli.com) the best way to help others is to first look after your inner core. "It is a priority to give to yourself first before you can give to others," she says.

Campanelli also believes the key to finding balance is to take stock of what nurtures you. "Every day, make a commitment to do things that are meaningful to you; whether it be taking a walk in nature or volunteering." When you fail to give that "core you" what it needs, you may notice an energy slump, which can lead to stress and sickness.

2. Eat more often
Enjoying five small meals during the day instead of three large ones is beneficial to maintaining a healthy weight says Claudia Bolognesi, owner of Body Pump in Toronto (www.bodypumpinc.com), a company that offers personal training and nutritional consulting. Eating regularly prevents your metabolism from slowing and keeps energy levels high. Bolognesi suggests eating five small meals throughout the day and having a light dinner that you'll have time to burn off before bedtime.

3. Have breakfast
Eating a yummy piece of whole-grain bread spread with peanut butter can help you begin your day in a healthy way. "Breakfast kick-starts your metabolism and gets your bowels moving," says Jennifer Hough, a holistic lifestyle coach from Uxbridge, Ont. "Have some protein at lunch as you can feel sluggish in the afternoon without it," says Hough. Other good sources of protein include chicken, tuna, yogurt, soy and nuts.

4. Get out in the sun
Despite that wind chill of minus 35, brave the winter elements and get at least 20 minutes of sunlight a day. "Sunlight..will promote good mood and [an] active metabolism," says Hough. But remember, you can get too much of a good thing. If your skin will be exposed to the sun for longer periods of time, protect it by wearing a sunscreen with a minimum SPF of 15.

5. Don't look at the scale
Jason Fisher, a personal trainer and owner of Kickstart Fitness in Toronto (www.kickstartfitness.com) wants women to liberate themselves from their scales. "Your health and wellness is not determined by a scale," Fisher says. Fisher believes a slow and steady approach to weight loss will garner lasting results; an impatient approach leads to frustration and a hasty cancellation of a gym membership.

6. Lower your risk of developing diabetes
According to Dr. Michael Wilton of the Livingston Medical Centre in Scarborough, Ont., diabetes will be the number 1 health issue for the next 50 years. "I am diagnosing diabetes in people in their late '20s," Dr. Wilton says. "This is due to a lack of exercise that results in weight gain." He suggests avoiding unhealthy fast food fare and getting regular exercise -- about 30 minutes of moderate activity four times a week.

7. Include omega-3 fatty acids in your diet
"Fatty acids, like flax, not only prevent the degeneration of cells, they support healthy hormone balance and healthy skin," says Hough. Omega-3 fatty acids are found in cold-water fish such as salmon and sardines and you can opt for a formula in capsule form. Alternatively, Hough suggests sprinkling a tablespoon of ground flax seed onto your cereal in the morning.

8. Regular mammograms for women in their '50s
Health Canada reports that breast cancer is one of the most common cancers in women. Risks of developing the disease increase with age. If you're a woman over the age of 50, take a positive step toward fighting breast cancer by getting a mammogram every two years. And remember, the Canadian Cancer Society recommends performing regular breast self-exams.

9. Challenge your exercise limits
You may be committed to a walking program and that's fantastic but is it time to challenge yourself more? "Pushing the body beyond what it is used to -- that is exercise," says Fisher. To conquer an exercise plateau and burn more calories, increase your speed or take on that steep hill in the park. Doing so can help build your cardiovascular efficiency and improve your heart health.

10. Eat your veggies
A recent report from Statistics Canada finds that vegetable consumption is at its lowest in Canada since 1992. The good news is that Canadians are munching down on more fruits. Aim to make veggies a part of lunch, dinner and snacks.

While setting -- and striving for -- goals in the upcoming year, remember that Rome wasn't built in a day, so be patient. By incorporating these tips into your daily life, you'll take the right steps needed to improve your health -- and your life.