All COVID 19 jokes aside, let’s be positive and try to make this new year even more healthy than 2020.
Who would have thought – who would have known how the year would have turned out? And people have started asking: “ What in the world will be next!?”
Well, we can determine what is next for us in pursuing better health; so let’s make some resolutions – resolutions we can keep!
We tend to break our resolutions very soon after they are made because they are either too lofty and therefore unattainable, or too unsustainable, or too restrictive. And perhaps we repeat these resolutions every year, with the same results – little to no progress. Let’s try some resolutions that are easy to keep, especially if we start slowly, and build up to the full goal.
1 Resolve to eat ( more) healthy
1 Resolve to eat (more) healthy
Instead of disappointing yourself in eight or 12 weeks when you’ broken your diet resolve, simply determine that every day you will eat a nutrient rich food from e food group. Gradually increase your consumption of quantities according to what nutrients your body needs, and eat less processed salty and sugary f
2 Include
more
raw
orcooked
vegetables to
your
diet.
Ifyou
already eat lots of vegetables, try to eat a wider
range
of uncooked ones. This can help you manage or prevent obesity, diabetes, hear t disease, and
some
cancers. We
already eat cabbage and carrots raw quite easily, especially in salads.
Try more raw kale, bok choy and cauliflower.
3 Eat more home-cooked meals
Meals cooked at home (whether you cook it yourself or someone else does) are likely to be more healthy than food bought ready prepared. If you don’t cook, or don’t like to cook, start out by making one simple meal at least twice weekly. When you’ve made those two meals to your liking, increase it to three.
4 Reduce (or stop) drinking alcohol Some of you won’t like this and, in a rum, producing country this may be pretty hard for some of us to do, but…consider what over-indulgence in drinking alcohol does over time: damage to the liver, pancreas, brain and heart disease. We’ve heard the maxim ‘ everything in moderation’, but moderation is different for each of us. According to vertavahealth. com “Some medical experts suggest limiting alcohol intake to three glasses a day. Others advise the 1-2-3 rule – one drink a day, no more than two at once, no more than three times a week.” This is further broken down into one drink a day for a woman and two drinks a day for a man.
5 Cut out sugary drinks
If you can’t cut out, then cut back.
Sweet drinks can lead to obesity, heart disease, cavities, diabetes, among other healthy issues. Try replacing one sweet drink a day with a glass of water. This may take a while but stick to it. Start by pouring out a quarter of the contents and adding back in the same amount of water. Sweet drinks can also include your hot beverages into which you put heaping teaspoons of sugar. In those cases, reduce the amount you put in over time, by a half teaspoon.
6 Eat more whole foods
No two ways about it. You must eat whole foods to sustain a good diet. Whole foods include vegetables, fruits, nuts, seeds, whole grains, and fish. For fish and vegetables, steam or bake them as opposed to stir frying. If you are a big carbs fan, start by reducing your portion of white rice and pasta (including macaroni pie). If you don’t like vegetables, pick one that is your favourite colour and eat small bits of it, gradually increasing the amounts until you eat the recommended five servings of fruits and vegetables a day. Eating whole foods helps reduce risk of heart disease and high blood sugar levels, as well as your body weight.
7 Start food shopping in places that sell fresh produce This is a great way to avoid buying processed foods that are filled with salt, sugars and preservatives.
Remember, the goal is to achieve or maintain good health in a way that does not make it hard or onerous to follow. Start small and slow, and eventually increase all the good things you’re supposed to do to maintain optimum health.
X.0
vegetables, racnagne h oeflpunyocouum* anage..
obesity,diabetes,heartdise andsomecancers. We already -atcabbageandcarrotsraw qui^':| v.especialy in ■'^k cho
Reduce (or stop) drinking ale
Some of you won’t like this and, in a rum, producing country this may be pretty hard for some of us to do, but…consider what over-indulgence in drinking alcohol does over time: damage to the liver, pancreas, brain and heart disease. We’ve heard the maxim everything in moderation’, but moderation is different for each of us.
According to vertavahealth.com “Some medical experts suggest limiting alcohol intake to three glasses a day. Others advise the 1-2-3 rule – one drink a day, no more than two at once, no more than thre times a week.’This is further broken down into one drink a day for a woman and tw drinks a day for a man.
Eat more home-cooked meals Meals cooked at home (whether you cook it yourself or someone else does) are likely to be more healthy than food bought ready prepared. If you don’t cook, or don’t like to cook, start out by making one simple meal at least twice weekly. When you’ve made those two meals to your liking, increase it to three.
Cut out sugary drinks
If you can’t cut out, then cut back.
Sweet drinks can Lead to obesity, hear disease, cavities, diabetes, among othe; healthy issues. Try replacing one sweet drink a day with a glass of water. This may take a while but stick to it. Start b pouring out a quarter of the contents and adding back in the same amount of water. Sweet drinks can also include your hot beverages into which you put heaping teaspoons of sugar. In those cases, reduce the amount y overtime, by a half t This is a great way to avoid buying processed foods that are filled with salt, sugars and preservatives. Remember, the goal is to achiev or maintain good health in a way that does not make it hard or onerous to follow. Start small and slow, and eventually increase all the good things you’re supposed
