DESIGNING A HEALTHY DIET FOR THE NEW YEAR

Every year, millions of Americans make New Year’s resolutions. The majority of these resolutions focus on diet in attempts to lose weight and be healthier. A new year is the perfect time to jumpstart a healthy diet to make the changes you want to see for yourself throughout the year. However, research shows 80 percent of resolutions fail by February. Many people strive for unrealistic goals, which ultimately set them up for failure.

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EXERCISE HAS BENEFICIAL EFFECTS ON THE BRAIN

While exercise has long been known for its positive effects on physical health and its ability to heighten energy and help manage chronic health problems such as diabetes, hypertension and high cholesterol, exercise is now being lauded for its beneficial effects on the brain.   These benefits touch almost every aspect of life. Exercise helps sharpen short-term memory and improve long-term memory. This happens because exercise can reduce insulin resistance and inflammation and stimulate….

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GETTING STARTED AND STICKING WITH IT

As we kick off 2018, you may be thinking about resolutions pertaining to your health and fitness. It’s easy to determine some ways to improve your physical, mental and emotional well-being. However, it’s not always as simple to stay motivated and make the new commitments part of your lifestyle. Now is the perfect time to set goals, whether it be for the number of days you intend to work out each week, how many steps you want to take each day or healthy meals you want to prepare for your family.

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these drinks are full of unwanted calories and sugar. Instead of having a soda (even a diet soda), drink water. Water is free, easily available and healthy for you. It has no sugar or calories, helping you maintain a healthy weight. It keeps you hydrated, too, preventing headaches and fatigue. You can make water more flavorful by infusing it with lemons, berries or cucumber.


Follow these easy tips to design a healthy diet for the new year. Just applying a few of the tips can make a huge difference in how you look and feel. Make your healthy diet New Year’s resolution a success.

DESIGNING A HEALTHY DIET FOR THE NEW YEAR

TANIQUA WARD, M.S.

TaNiqua Ward is a staff writer for Health & Wellness magazine.

more articles by taniqua ward

The amount of calories a person needs to consume each day varies based on age, height, weight and gender. The baseline for calorie consumption is 1,200 calories per day for women and 1,800 calories per day for men. In order to lose weight, an individual has to expend more calories in energy than she consumes. Research shows 1 pound of fat is equal to 3,500 calories, so a daily calorie deficit of 500 should result in 1 pound per week of fat loss. Based on how much weight you want to lose, you can figure out how many calories you need to consume daily, or talk to a health professional for recommendations.


3. Eat More Meals at Home

Home-cooked meals are sometimes hard to put together, but with planning and practice, making them can become easy. Meals at home help you eat better, count calories and save money. First, plan out your meals for the week. You can find plenty of good-for-you recipes on the Internet. Then make a grocery list of the ingredients you need. Finally, create your wonderful healthy meal.


4. Drink More Water

What are you drinking right now – a sweetened beverage? You should know

Every year, millions of Americans make New Year’s resolutions. The majority of these resolutions focus on diet in attempts to lose weight and be healthier. A new year is the perfect time to jumpstart a healthy diet to make the changes you want to see for yourself throughout the year. However, research shows 80 percent of resolutions fail by February. Many people strive for unrealistic goals, which ultimately set them up for failure. This year, make your weight-loss goal achievable by devising a plan in advance and setting minor milestones along the way to hold you accountable. Instead of diving into a complex diet plan, start out small and decide from there what area you would like to emphasize. Here are four areas of focus for designing a healthy diet for the new year:


1. Eat More Fruits and Vegetables

This year, add more fruits and vegetables to your diet by finding ways to incorporate them in every meal. Research shows adding more fruits and vegetables to your diet decreases your risk for heart disease, diabetes and high blood pressure. Try having berries in yogurt for breakfast and carrots for snacks. Put more vegetables on your dinner pizza. According to the Centers for Disease Control and Prevention, adults should eat 1 1/2 to 2 cups of fruits and 2 to 3 cups of vegetables daily. Even though these are recommendations, you should always strive for more.


2. Consume the Appropriate Amounts of Calories

A calorie is the unit of energy used to measure the foods we eat.