As we enter into a new year filled with opportunities, growth, and resolutions, it is important to take the time to plan new healthy habits to set yourself up for
success. Creating habits that are not only healthy but attainable are essential for
having these new lifestyle changes become a part of your new daily routine.
When it comes to building healthier habits, planning is key to success. When
thinking of ways to make your lifestyle healthier, ask yourself if the goal you are
setting is something that is achievable in your current lifestyle.
Menu Planning
Creating a weekly menu can help keep your grocery store trips quick and allows you to be more successful during the week. Knowing your meals ahead of time eliminates the guesswork and picking up something that may not be the best. Keep it simple. Choose meals where you can have leftovers so you are not cooking every night. You can also make freezer friendly recipes such as soups or chilis during this time of year so you can have some in the freezer for a later date. Menu planning can be for all 3 meals and snacks or just dinners, whatever works best for you! Any type of menu planning can be beneficial!
Weekly Menu Example:
Breakfast Options:
Egg bites w/ greek yogurt and berries
Protein shake + apple
Cinnamon quinoa
Lunches Options:
Grilled chicken salad w/ Greek Dressing
Tuna , low carb pita , baby carrots
Dinner Leftovers
Dinner Options:
Sunday: Salmon, roasted brussels sprouts and quinoa
Monday: Pork Tenderloin, steamed broccoli, riced cauliflower
Tuesday: Leftovers
Wednesday: Ground turkey or beef, black beans, salad, and salsa
Thursday: Leftover Taco Salad
Friday: Roasted Chicken breast, asparagus, riced cauliflower
Saturday: Grilled chicken salad and vegetable soup
Meal Prepping
Meal prepping is another great habit to start this new year as it simplifies your daily tasks and sets you up for success. Busy morning? Pack your breakfast the night before.
You can also prepare your lunches for the week. Easy proteins sources are a great staple to have on hand. For example, grilled or baked chicken breast, tuna, rotisserie chicken without the skin, low sodium turkey or chicken deli meal, hard boiled eggs, cottage cheese and greek yogurt.
For fruits and vegetables you can pre - cut and rinse your vegetables ahead of time so they are ready to grab and go throughout the week.
Tracking
Whether it is on the checkboxes, app, or notebook, tracking can be an essential
tool to your success. Tracking helps with accountability. Knowing not only what
you are eating but how much is a true marker towards helping achieve your goals.
Track without judgment. Only tracking when you feel on plan will not help with
holding yourself accountable. Track everything you take in for the day and at the
end of the week reflect back on the areas you did well and the areas you need to
improve on. There is room for balance, not everyday has to be perfect! Miss a day
of tracking? Get back on track the next day, it is OK to not be perfect with it.
Apps for Tracking:
Scheduling Exercise Into Your Routine
Not having the time to exercise is a challenge that many people face. However,
scheduling it into your routine can make it more attainable. At the beginning of
each week look at your calendar and schedule days/times for exercise. Set aside
30 mins wherever you can. Some weeks it may be twice/wk, other weeks 4
times/wk. Anything is better than nothing. Schedule it even if you are doing it at
home. If you treat it like a class or meeting you are more likely to stick to it. Always
choose something you enjoy! Whether it is walking, running, weights, zumba, yoga,
pilates, etc....get up and get moving! Your body will thank you for it!
Practice Mindfulness
Boredom eating or snacking simply out of habit can become a problem without even realizing it. Sometimes the habit is so ingrained that it happens without any thought. This is where extra calories sneak in. This new year try to be more thoughtful of your daily routines and habits. Take some time to think about the choices you are making before mindlessly doing it. If you notice you eat out of
boredom or just grab a snack every night when watching TV out of habit, try some different ways to keep yourself occupied. If you find yourself bored throughout the day you can try getting into a good book, utilizing the time for exercise, chatting with family members or friends, working on a house project, or learning a new hobby. If you are a nighttime snacker, you can try doing some light yoga or walking while watching TV, drinking tea instead of eating a snack or getting in bed earlier for a more restful sleep.
This new year set yourself up for success. Think about what healthy habits can help shape your future and achieve your goals. Make your goals attainable, something that you know you can achieve with your current lifestyle. Instead of trying to start a bunch of new things at once. Focus on one or two. Once you feel confident in the current habit, then make your new set of goals. Each time you make a choice
towards building a healthy habit, you are on your way to a healthier lifestyle. This process is not always easy and you may have ups and downs along the way.
The best thing you can do for yourself is to keep working on it until you nail it! On this journey you can never fail, just keep challenging yourself and striving for a stronger and healthier you!
A Happy and Healthy New Year from the NPWC Team!
