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Five Tips to Develop a Wellness Attitude
By Jackie Hurd, Regional Director, Nutrition & Food Services
If you did not make a new year’s resolution this year, it’s not too late! Some people make resolutions when a birthday is approaching, but any day will do. Here are some tips to help you reach your wellness goals.
Try the 80/20 Approach
Trying to eat healthy every day can set you up for failure. So instead, strive for healthy food choices 80 percent of the time or maybe five to six days a week instead of seven.
This gives you some leeway for the remaining 20 percent of your week. You can enjoy all foods on a healthy eating plan, but pay attention by eating very small portions of high-calorie, high-fat, and sugary items.
Follow the Low-Calorie, Higher-Protein Snack Rule
There are many fresh, wholesome, and nutritious snacks that are low in calories. Make sure your snacks include two different food groups for variety in taste and texture.
Here are some suggestions:
- 1 cup raw baby carrots and one sliced bell pepper, served with ¼ cup hummus
- ½ cup yogurt or cottage cheese with ½ cup peaches in light syrup or juice
- 1 ounce of nuts with one medium apple sliced thin
- 2 tablespoons of peanut butter on slice of 100-percent whole-wheat bread
- 4-6 ounces of yogurt with ½ banana
- One thinly sliced apple rolled up inside two slices of deli turkey
Set Small Goals to Stay on Track
Setting large goals (like losing 20 pounds) can be overwhelming. Make life easier by setting small goals. For example, “lose 1 pound this week,” or during stressful times “do not gain this week.”
Manage Time Efficiently
Organize your time by making a list of high, medium, and low-priority items. Try to work on each list a little every day if possible.
Other Wellness Ideas
If you smoke, resolve to quit today! Quitting is the No. 1 most-important thing you can do for your overall health and well-being.
Aim for three 10-minute exercise breaks each day. This improves mind, body, and spirit.
Make a point to take 15 seconds each time you wash your hands. Wash frequently to help prevent illness and promote wellness.
Strive to BHealthy in 2018. Your body will thank you in return!