The New Year is upon us and while most of us are in the holiday groove, some might already be thinking about New Year’s resolutions.  I am not a real big fan of resolutions.  I see many people claim these huge goals but then after a month of going hard, these goals seem impossible to reach, which inevitably leads to failure.

Don’t get me wrong, I am a big believer in big goals.  I have them too. BUT I know I need to accomplish many small goals to get to my big ones.  Make sure to write down those big goals, but set the small ones that will get you there as well. 

One of the most common (and important) goals people set for themselves is to live healthier.  So if this is indeed a goal of yours for 2019, then here are five small goals to help you get there. 

1.  Eat more colors in your diet.  I always recommend we eat the rainbow throughout the day. Here is a sample menu:

Breakfast:  Oatmeal with strawberries, blueberries, and kiwi. 
Lunch:  A small handful of your favorite greens, topped with purple cabbage, roasted sweet potatoes, red bell peppers, yellow bell pepper, and avocado.
Dinner:  Black beans, brown rice, salsa, more greens of your choice, red onions, and cilantro.

Of course, those are just simple examples that are easy to put together and can be easy to get in the habit of, but as you put your meals together, think about the color.  By focusing on color, you will have the nutrients you need throughout the day.  Always remember that more color = more antioxidants.

2.  Walk more.  I am talking about parking farther away from the grocery store entrance. Farther away at the mall. Walk the long way to get to your office.   If you work, take a 5-minute break to get up and walk around your office or home.  

3.   Create a meal plan for the week AND STICK TO IT.  I cannot stress this one more.  Use this menu planner to keep track of what you will be eating.  I know on my busy days when I get home late, the last thing I want to do is try to get creative and find something for the family to eat.  By having a plan and possibly some of the food ready to go, I am guaranteed to eat a healthier meal.  If you feel like you have no time for this than you soon will be finding time to meet your Dr.  #sorrynotsorry.  THIS is important and a must step.  Make your plan.  If you need a starting point, use my 7 days worth of breakfast, lunch, and dinner.  All you need to do is grocery shop and do a bit of meal prep.  I have done the thinking for you!

4.   Eat more fiber.  The standard American diet provides us with an average of 10 grams of fiber a day.  Our recommended goal is to get around 25-30 grams of fiber per day!  Not only is fiber needed to keep things moving, but also fiber is a key component in nutrient absorption and weight loss.  Fiber is what keeps you full.  To get more fiber in your diet, here are some examples:
– Beans
– Raspberries
– Blackberries
– Chia seeds
– Flax seeds
– Broccoli
– Figs
– Artichokes
– Lentils

Check out that color!!!

5.  Start reading food labels.    Not the calorie and fat section.  Get to know the ingredients.  What are you putting into your body?  Your kid’s bodies?  Can you pronounce the ingredients?  I know, these labels can be extremely confusing but I guarantee the more you start to read and pay attention to the labels, you will start to understand how toxic processed food can be.  Stay away from claims of ‘low fat’, ‘fat-free’, ‘sugar-free’, or ‘enriched’.  The good stuff has been removed and bad stuff (chemicals) has been added in.

I hope these 5 goals are easy to implement in your life and start you on a path to the permanent and healthier life you want.  When it comes to the health of your body, unsustainable and temporary diets will never give your body and mind the chance to reach its full potential. 

Whatever your goals are, believe that you can do it but let’s start with some goals that we can reach while on our way to the big one.  

What are some practical health and wellness changes you want to make in 2019?

Share with me in the comments below.