Sticking to New Goals for the New Year

It’s true what they say, “Hindsight is 2020.” But now, we are actually here – in 2020! So, welcome to the new year! As you look back on the past 12 months, think about what worked and what didn’t. What are you happy about doing? What accomplishments made you proud? And what things do you wish you never tried? Take time to celebrate the victories, learn from any disappointments, and refocus your goals on the future. And what better way to do it than by setting a personal goal for the new year?

“For last year’s words belong to last year’s language
And next year’s words await another voice.
And to make an end is to make a beginning.”

– T.S. Elliot

A New Year’s resolution is all about reflecting on the previous year and refocusing your purpose on the new one. It’s about challenging yourself to be a happier and healthier you. When you cast a vision of your future, you put a realistic goal before you, making it tangible and attainable – not just a dream or something you “should do” (but probably won’t).

Coming up with a New Year’s resolution” is sometimes intimidating and overwhelming. Just choosing what you want to work on is hard enough. And then you need to figure out how to actually do it and how to motivate yourself! However, it doesn’t have to be a daunting task. Instead, it involves taking small steps to achieve attainable milestones. The following tips will help you set effective goals and stick to them.

  1. Build your goals around your own personal strengths.
    What are the distinct character traits that make you unique? Take a look at them and the habits that made you successful in reaching your previous goals. Now, lean on those same traits and habits to reach your new goals.
  2. Create a long-term routine that adds your new goals into your lifestyle.
    You want your new goals to be realistic and achievable – ones that you can easily integrate into your daily life. For example, if your goal is to eat breakfast every day, then start planning your morning meal the night before. It’s an easy addition to your daily routine.
  3. Consider what you’re adding to your life instead of what you’re taking away.
    For instance, don’t think of losing weight as giving up the things you enjoy. Instead, think of what you’ll gain! When you start eating healthier and exercising, focus on all the new recipes you get to try and the energized feeling that working out brings to your day.
  4. Remember, your goals are YOUR goals!
    Chances are there is not a perfect plan for you on the internet or social media. For your New Year’s resolution to work, your goal should be personal and your plan to get there built on your own strengths, resources, and desires.
  5. Set non-negotiable habits (anchor habits) for yourself.
    For example, eat at least one serving of vegetables at lunch or exercise at least two times a week. These may seem like small things but having them in place keeps you focused and on track with your goals. Even on the days you feel like you are “failing,” you’ll notice the small victories with your anchor habits.
  6. Don’t beat yourself up!
    Your journey won’t be a perfect one. If you make a mistake or slip up, give yourself grace and flexibility. Feeling guilty only leaves you discouraged! And that won’t help you achieve your goals. A setback doesn’t mean you’ve failed. Instead, it’s a chance to learn, practice more self-care, and keep on keeping on!
  7. Find accountability in friends or family.
    Tell someone in your life (or multiple people) what your goals are. Allow them to give you feedback, check in with you about your progress, and come alongside you on your journey. You could even join a group at your gym or find coworkers with similar goals so you can encourage one another. Accountability helps you stay on track and motivated as you strive to achieve your goals.

Make this new year a happy one! As you work toward your New Year’s resolution, make sure to personalize your plan, be persistent, be patient with yourself, and celebrate the big and small wins. Check out the video and links below for more helpful tips on developing healthy habits and making them stick.

References:

https://www.apa.org/helpcenter/resolution

http://diet.mayoclinic.org/diet/motivate/make-new-habits-stick

Stop Drinking Your Calories

Did you know sugar-sweetened beverages are the leading sources of added sugars in American diets? Drinking sugary drinks has been associated with weight gain/obesity, type 2 diabetes, heart disease, kidney diseases, non-alcoholic liver disease, tooth decay, and more.

What are sugar-sweetened beverages?

Sugar-sweetened beverages are any liquids that are sweetened with added sugars like brown sugar, corn sweetener, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, honey, lactose, malt syrup maltose, molasses, raw sugar, and sucrose.

To properly hydrate your body, you should drink water every day. Most doctors, dietitians, and nutritionists recommend drinking eight 8-oz glasses of water each day (that’s about a half-gallon). It may seem like a lot, but it’s easier to do than you think. After all, up to 60% of your body is water. Even though your taste buds may crave a sweetened beverage, your body needs something natural and refreshing.

Daily sugar recommendations

It can be very easy to lose track of your daily calorie and sugar intake when drinking juices, soda, and sports drinks. They are full of added sugars and empty calories (have little to no nutritional value).

These are the maximum daily limit recommendations for beverages with added refined sugars:

  •  Men: 150 calories per day (37.5 grams or 9 teaspoons of sugar)
  •  Women: 100 calories per day (25 grams or 6 teaspoons of sugar)

Even drinks with natural sugars should be consumed in moderation. Remember, sugar, whether natural or refined, has calories. For example, a serving of unsweetened orange juice has 175 calories and 32 grams of sugar. A serving of unsweetened grape juice has 226 calories and 54 grams of sugar. Moderation is key when drinking sweet beverages.

The not-so-sweet facts about sugary beverages

Before opening a can of soda, drinking lemonade on a hot day, or getting a flavored drink, consider what you’re putting in your body. Sure, it may taste good. And yes, it’s ok to treat yourself now and then but it’s important to realize how much sugar and calories are in these drinks. Look at the calories and sugar content of these common sweetened beverages (based on a 12-oz serving):

  •  Soda: 151 calories and 39 grams of sugar
  •  Sweetened iced tea: 143 calories and 34 grams of sugar
  •  Fruit punch: 175 calories and 42 grams of sugar
  •  Lemonade: 148 calories and 37 grams of sugar
  •  Sports beverage: 118 calories and 23 grams of sugar

The Holidays: ‘Tis the season for celebration . . . and sugar!

This time of year is known for delicious drinks that delight. So, go ahead and enjoy some eggnog, flavored coffee, or that glass of wine. But be mindful of the calories and always be sure you’re drinking sufficient water. Your body will love you for it.

Before having that second serving of apple cider or eggnog, consider the nutritional value. Here are the calorie and sugar content for some popular holiday drinks:

  •  Wine: Between 75-200 calories and 1.2-2.4 grams of sugar per serving
  •  Eggnog: 343 calories and 21.4 grams of sugar per one-cup serving
  •  Apple cider: 180 calories and 40.2 grams of sugar per 12-oz. serving
  •  Hot buttered rum: 350 calories and 28 grams of sugar per 8-oz. serving
  •  White Russian drink: 179 calories and 58 grams of sugar in a less than a 7-oz. serving

Why water is your best choice

Water hydrates – sugars don’t, and excess sugar can dehydrate you. Water is the healthiest option that can benefit your body in many ways, including:

  •  Energize your muscles
  •  Boost your metabolism
  •  Act as an appetite suppressant
  •  Keep your skin looking good
  •  Flush harmful toxins out of your system
  •  Lubricate your joints
  •  Help maintain optimal blood pressure levels

So, why not reach for a refreshing glass of water instead of those high-calorie sugary drinks? If you are having trouble drinking the recommended amount of water, flavor it by adding fruits, flavored powders, herbs, or try sparkling water. To help you drink a little more water, drink it with every snack or meal, and keep a bottle with you in your car, at your desk, or in your bag to sip on it throughout the day. Drink up and enjoy some H2O!

Resources
https://www.healthline.com/nutrition/liquid-sugar-calories#section1
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/sugar-101
https://www.healthline.com/nutrition/how-much-sugar-per-day#section3
https://www.webmd.com/food-recipes/features/diet-busters-ten-high-calorie-holiday-drinks#2
https://www.livestrong.com/article/358701-nutrition-information-for-8-oz-of-wine/
https://nutritiondata.self.com/facts/foods-from-starbucks/9494/2
https://nutritiondata.self.com/facts/dairy-and-egg-products/55/2
http://www.fitbit.com/foods/Vanilla+White+Russian/426637
https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day

Grill Like a Pro & Stay Safe This Summer

Cooking outdoors was once only a summer activity shared with family and friends. Now more than half of Americans say they are cooking outdoors year round. Did you know that each year roughly 1 in 6 Americans (or 48 million people) get sick, 128,000 are hospitalized, and 3,000 die of food-borne diseases, according to the CDC? Use these simple guidelines for grilling food safely.

From the Store

  • When shopping, buy cold food like meat and poultry last; right before checkout.
  • Separate raw meat and poultry from other food in your shopping cart.
  • To guard against cross-contamination – which can happen when raw meat or poultry juices drip on other food – put packages of raw meat and poultry into plastic bags.
  • Plan to drive directly home from the grocery store.
  • You may want to take a cooler with ice for perishables. Always refrigerate perishable food within 2 hours or within 1 hour if the temperature is above 90°F.
  • At home, place meat and poultry in the refrigerator immediately.
  • Freeze poultry and ground meat that won’t be used within 1 or 2 days; freeze other meat within 4 to 5 days.

Thaw Safely

  • Completely thaw meat and poultry before grilling so it cooks more evenly.
  • Use the refrigerator for slow, safe thawing or thaw sealed packages in cold water.
  • For quicker thawing, you can defrost the food in a microwave if will be placed immediately on the grill.

Marinating

  • Marinate food in the refrigerator, not on the counter.
  • Poultry and cubed meat or stew meat can be marinated up to 2 days.
  • Beef, veal, pork, and lamb roasts, chops, and steaks may be marinated up to 5 days.
  • If some of the marinade is to be used as a sauce on the cooked food, reserve a portion of the marinade before putting raw meat and poultry in it.

Transporting

  • When carrying food to another location, keep it cold to minimize bacterial growth.
  • Use an insulated cooler with sufficient ice or ice packs to keep the food at 40°F or below.
  • Pack food right from the refrigerator into the cooler immediately before leaving home.

Keep Everything Clean

  • Be sure there are plenty of clean utensils and platters.
  • To prevent foodborne illness, don’t use the same platter and utensils for raw and cooked meat and poultry. Harmful bacteria present in raw meat and poultry and their juices can contaminate safely cooked food.

Precooking

  • Precooking food partially in the microwave, oven, or stove is a good way of reducing grilling time.
  • Just make sure that the food is immediately placed on the preheated grill to complete cooking.

Cook Thoroughly

  • Cook food to a safe minimum internal temperature to destroy harmful bacteria. Meat and poultry cooked on a grill often browns very fast on the outside.
  • Use a food thermometer to be sure the food has reached a safe minimum internal temperature.
  • NEVER partially grill meat or poultry and finish cooking later.

Keep Hot Food Hot

  • After cooking meat and poultry on the grill, keep it hot until served at 140°F or warmer.
  • Keep cooked meats hot by setting them to the side of the grill rack, not directly over the coals where they could overcook.
  • At home, the cooked meat can be kept hot in an oven set at approximately 200°F, in a chafing dish or slow cooker, or on a warming tray.

Leftovers

  • Refrigerate any leftovers promptly in shallow containers.
  • Discard any food left out more than 2 hours and 1 hour if temperatures are above 90°F.

Healthy Grilling Tip

Processed and breaded meats such as hot dogs, bratwursts, burgers, and chicken are typical barbeque entrees. Burgers are often made with high-fat ground beef. All of these foods are high in unhealthy saturated fats and calories. The more processed a meat is, the more sodium it has.

  • Opt for leaner options such as: grilled chicken or turkey (without the skin),
  • Use burgers made with lean ground turkey or beef (at least 90% lean), or fish.
  • Grill kabobs made with peppers, onions, mushrooms and other vegetables.
  • Veggie and black bean burgers are a great protein alternative with big flavors!

References: