Healthy Habits

Each January, we resolve take better care of ourselves in the new year... and often, that plan loses momentum by the end of the month!

Here are some simple tips for keeping your New Year’s resolution throughout 2008, and beyond.

Nutrition

• Replace half of your refined grains (white bread, white rice) with whole grains (brown rice, whole-wheat pasta). The consumption of whole grains reduces the risk of coronary heart disease and provides B vitamins and iron.
• To increase your vegetable intake, plan a meal around a vegetable main course – like stir fry or soup. Vegetables are low in fat and calories, are cholesterol-free and provide vitamins A, C and E for healthy skin, eyes, teeth and gums.
• Purchase lean cuts of meat, and vary your protein sources by adding fish and nuts to your diet. This will boost your intake of essential polyunsaturated fatty acids (PUFAs).

Exercise

• Set realistic fitness goals. Create specific benchmarks yourself, record your progress and keep in mind that you will not reach your goals overnight.
• Find a workout buddy. You can encourage one another, and you will be more motivated to hit the gym with a standing commitment.
• Work physical activity into your routine; for example, replace your coffee break with a walk around the block.

Raising Healthy Kids

• Make family meals a habit. Plan a healthy menu, turn off the television and sit down at the table together. Children who regularly eat meals with their families are more likely to eat fruits and vegetables, and are less likely to smoke or drink alcohol.
• Don’t discipline with food. Instead of using cookies or candy as incentives for good behavior, reward kids with a fun activity or outing.
• If cabin fever sets in, bundle the family up and head outside! Winter activities like sledding, skiing or a good old-fashioned snowball fight are good ways to get exercise.
• Lastly . . . be a role model! Eating fruits and vegetables, limiting your portions and being physically active will encourage your child to develop his or her own healthy habits.

Sources:
State and Local Resources

• Rainbow Babies and Children's Hospital
• YMCA of Greater Cleveland

National Resources

• The President's Council on Physical Fitness and Sports
• United States Department of Agriculture
• The American Academy of Pediatrics