Resolve to set realistic health goals

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Lifestyles

By Kathy Warwick

Warwick

It is an annual ritual. We like to think about the new year as a time of renewal and a chance to turn over a new leaf. Most of us make resolutions with good intentions, only to be frustrated or disappointed in ourselves within a few weeks. Usually this is because our list of goals is unrealistic, not because we lack enthusiasm or willpower. For instance, a list may include stop smoking, lose 50 pounds and walk an hour every day

Each one of these items is a worthy goal, but consider the energy and attention it will take to accomplish only one of these. Life can be unpredictable and other obligations come up.

So this year why not take a different approach? Set small goals that will add up to big results. For example:

Use a smaller plate and limit second servings when eating at home.
Drink more water and fewer high-calorie beverages.
Take the stairs whenever you have a choice.
Park farther from the store and always walk instead of ride when you can.
When you feel stressed, take a 10-minute walk instead of eating a snack for comfort.
When eating out, eat half the food on the plate and put the rest in a container for another meal.
Eat slowly, making each meal or snack last at least 20 minutes. This gives your stomach a chance to send the message to your brain you are no longer hungry.
Get seven to eight hours of sleep nightly. Sleeping fewer hours is associated with weight gain and increased risk of diabetes and heart disease
Floss your teeth. Bacteria in your mouth cause inflammation that can increase the risk of heart disease.
Include more fruits and veggies daily. Use fruit for a snack and check out frozen microwave-in-the-bag veggies.
Curb late-night eating and eating in front of the television. This leads to many extra calories you don't even realize you have eaten.
Choose just one or two of these goals you can reasonably do each day. Limiting second servings and using a smaller plate could save 100 to 300 calories per meal. If you only did this at supper, you could lose a pound in two weeks. That adds up to two pounds per month or 24 pounds before the next new year.

Kathy Warwick is a registered dietitian, certified diabetes educator and nutrition consultant. Write her in care of HealthScene, The Clarion-Ledger, Box 40, Jackson MS 39205-0040, or e-mail kwarwick@canufly. net.