Healthy New Year's Resolutions

written by Amy Sue Hesselgesser, Slippery Rock University, Pennsylvania

This year, instead of making a New Year's Eve Resolution that you will have forgotten about by mid February, why not make a pact with yourself that's a little bit different? Keep in mind that change doesn't come easy, especially when it comes to changing your lifestyle. Instead of trying to get yourself to break a habit that you hate, try to do something positive. The goal here is to combine simplicity with consistency and dedication. As a physical education teacher and a certified personal trainer, I get questions all the time on making changes. People want to know how to start exercising, nutrition tips, and how to stay on track once they get started.

You are beginning a new you, and changing your life for the better. Make a commitment to yourself. Motivation has to come from within. You must want to change for yourself; not for another person or a future event. The only future event is a healthier you.

How does a person get started? My best advice is to change just one thing in your life. Make it a slight change. Don't try too many changes at once. That is where resolutions fail. If you enjoy food items like ranch dressing or mayonnaise, keep them in your diet. Yes, you read correctly. Keep them, but only enjoy them in smaller amounts. Why sacrifice what you enjoy? If you totally eliminate the foods that you love you will eventually go back to over-indulging. I personally love ranch dressing, but despise the taste of fat-free ranch. The change here would be to limit the amount of regular ranch. Have your ranch and enjoy the taste, but only in small amounts. It is a win-win situation; you get the taste but are limiting the calorie intake.

Keeping it simple is the 'theme' here. Don't swear off carbohydrates and desserts. Our culture has this idea that carbohydrates are off limits, at least for diets. Think of carbohydrates as your friend and your enemy. As health educators we know that carbohydrates supply the body with energy, but when eaten in excess our body turns that energy into fat. There's your enemy.

The key is to eat carbohydrates strategically. The strategy is to be conscious of the total amount of carbohydrates that you eat in a single meal, and then combine those carbs with fats and proteins. Get familiar with the concept of the glycemic index, which in layman's terms is how quickly your blood sugar rises after consuming certain types of carbohydrates. When a person consumes high glycemic foods such as sugars and starches, blood sugar level will rise rapidly (Kleiner & C, 2007). When you consistently have elevated blood sugar levels, without plenty of sufficient exercise on a regular basis, you will gain weight.

I offer a few suggestions for the person who likes to eat carbohydrates for breakfast. First, if you enjoy bagels, change your serving size to only half of the bagel or spread peanut butter on it. Peanut butter is a great source of protein, healthy fats, fiber, and vitamins that you need (choose an all natural version with no added oil or sugar). This option will help your body slow down digestion of the food by combining fat and protein with the carbohydrate. When you combine this way you actually lower the glycemic index, and still get to enjoy your favorite foods. Research shows that those who eat carbohydrates for breakfast are less hungry later on in the morning.

A second suggestion, that agrees with research, is to have old fashioned oatmeal or quinoa cereal with added berries and milk. The fiber from these cereals gives you a sense of fullness and is slow to digest. But, be cautious of the amount of sugar you put on top of the cereal.

Keep it simple, remember? Letting carbohydrates be your friend during dessert time - say it isn't so! Yes, you can have your cake and eat it too - all in moderation. Although I try to eat a healthy diet, I need my sweets with coffee. A practice that I often do is a 'three-bite' rule. This is where I only get to eat three bites: the first bite is the amazing taste that I crave, the second bite is for simple satisfaction, and finally the third bite is for lingering over and savoring. I eat each bite slowly and enjoy each one. There. All needs are met in three bites. Again, why sacrifice what you enjoy?

So you now know that you can and should make modifications to your diet slowly, but what about exercise? First of all, do not confuse physical activity with intensity. Start by adding an activity, something that you like and can commit to. Activity means going there and doing something, whereas intensity is giving 100 percent effort. Are you physically and mentally ready to give that much effort?

Most people are not ready for intensity. Remember the 'theme' during your New Year's Resolution - keeping it simple? Your exercise plan doesn't mean you have to join a gym or a club to meet your goals. Activity can be things that do not cost any money. If you have not been exercising and wish to start, then slowly add things that you like to do. Walking is probably the easiest to do, and can be done literally anywhere. Then, add movements that involve multiple muscle groups that don't require equipment; for example, push-ups, pull-ups, lunges, and squats.

A simple plan would be to add one set of each movement to your new walking route, every other day. If and when you are ready for more of a challenge, add two reps the following week, 3 reps the third week and so on. Keep it simple, but during the fourth week 'change it up' and do these movements as an isometric exercise.

An isometric movement is a type of strength training in which the joint angle and muscle length do not change during exercise. Using the squat as an example, visualize a chair behind you as this is the proper depth of a squat. Inhale as you lower your body to just almost touching that chair. With the weight of your body on your heels (your chest forward and shoulders back), pause and hold for 10-20 seconds, then exhale rising to where you started. Perform 3 sets in the beginning, and slowly increase the time in which you hold the isometric exercise.

Ready for more exercise? Don't forget to increase the cardio. I like to ask my students and clients these questions. Does your cardio:

• Make you sweat?
• Have you breathing harder?
• Is it increasing your heart rate and keeping it in the correct target rate zone for at least 30 minutes?

Keep in mind that cardio will only make you a "smaller, soft version" of yourself. You must add weight training with cardio to get the body you want. Most important, exercise to feel better about you. Ladies, do not fear performing weight training exercises. By incorporating weight training with cardio, you get double bang for your buck.

When you lift weights you are taxing your muscles at that moment to do the exercise (burning calories), and the double bang happens later on in the day and even the next day - your muscles are repairing themselves, causing you to burn even more calories. It is a win-win situation, without exposing your body to testosterone. Women will not get those "bulky" muscles like a man. My recommendation, in the beginning of a new exercise plan, is to complete cardio for at least 30 minutes three days a week. Slowly increase the time and days.

You are changing your life for the better, and this means committing to exercise and healthier habits. Small changes are needed, and you need to commit to those changes. When you do, you will not go back to old habits. Learning how to compromise, and not letting your excitement overtake you, is very important. If you have a standing date to go out to breakfast once a week with a friend, do not cancel your date. Exercise before you go to your meeting, or later in the day. This way you still get your daily dose of activity, and you keep your standing appointment.

Remember that changes for the better do not happen overnight, and should last longer than the "resolution" phase. If you are not seeing the results you wish for, take a good honest look at your daily routine. Are you taking 4-5 bites instead of three, skipping meals, or skipping workouts? Whatever it is, change what you are doing. Accept responsibility for your own health.

References:
Kleiner, S. M., & O, J. (2006). Power food nutrition plan.
Kleiner, S., & C. B. (2007). The Good Mood Diet: Feel Great While You Lose Weight

Dr. Amy Sue Hesselgesser is currently in her second year at Slippery Rock University as a faculty member. Prior to joining the faculty at SRU, Dr. Hesselgesser taught Health and Physical Education for 8 years at Butler Area School District for grades 7-12th. At Butler, she was also the Synchronized Swimming Coach and Department chairperson. While working on her advanced degrees she was employed as a personal trainer and fitness instructor at a local fitness center.

Her current research focus includes: childhood obesity and inactivity, youth sports programs, and promoting/advocating physical activity in youth. In Dr. Hesselgesser's spare time she enjoys weight training, competing in triathlons, and showing Quarter Horses with her family.

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