Getting back on track after the holidays
Happy new year! The holidays are just about over, and what have you been left with – maybe a few unwanted pounds and a daily routine that has been throw off track? Well, not to despair. It’s back on track with healthy food choices and getting your body back into a good health-groove. A few days of overeating or skipping your daily walk will not make or break anything.
Back-on-Track Healthy Eating Tips
- Enjoy three meals with a variety of foods. Get in the threesome for a balance meal: lean protein, a starch (bread, rice, pasta, etc.), and fruits and/or vegetables.
- Consider planning at least one vegetarian dinner meal each week. It can be super for your health and a savings to your pocketbook, too.
- Keep water as your primary fluid throughout the day, with a modest intake of tea or coffee for their antioxidants.
- Enjoy snacks but focus on fruit and vegetable choices.
- Eat meals at the table versus standing and eating out of containers.
- Enjoy family meals as often as your schedules allow. It keeps you connected with your kids.
Other Back-on-Track Health Tips
- Be active every single day. A simple 30-minute walk is still better than sitting!
- Get your much-needed sleep night. For adults, that means six to eight hours of solid sleep at night to wake up refreshed and ready to face the day.
- Make your doctor’s appointments ahead for the year: medical, dental, eye and any other specialties that you might need.
- Take your medications as prescribed by your doctor. If a medication does not seem to be working out, talk it over with your doc to see if there is another option.
- If life stressors seem too much to handle, seek help.
The start of the new year is the perfect time for a bit of self-reflection, looking closely at your health as well as the work and social parts of your life.
About the Author
Rita Smith is a Registered Dietitian and Certified Diabetes Educator. She's been working in the field of nutrition and disease prevention for more than 35 years and currently works at Sentara Martha Jefferson Hospital in Charlottesville, Va. Each week, Rita provides nutrition counseling to clients who have a variety of disorders or diseases including high cholesterol, high blood pressure, diabetes, celiac disease, irritable bowel syndrome, gastroparesis and weight management. For these clients, food choices can help them manage their health problems.