JANUARY NEWSLETTER 2025

Published on

Happy New Year!

Yes, another year, another resolution. Are you like the majority of promise-makers? Most people resolve to improve health and fitness.  The following consistently appear at the top of NEW YEARS resolution surveys:

Lower my risk for the nation’s three top killers — heart disease, cancer, and stroke.   How – engage in 45-60 mins. of moderately-intense activity (e.g. brisk walking, cycling, jogging or swimming) on most days of the week, supplement with a healthy diet.
Sharpen my mind and improve my mood.   How – engage in 45-60 mins. of moderate-intensity cardiovascular activity (e.g., rollerblading, hiking, elliptical) on most days of the week supplement with a healthy diet.
To improve my immune function.   How –  engage in at least 60 mins. of resistance training (e.g., weights, Pilates) 3 times a week, supplement with a healthy diet.

SPOT THE COMMONALITY !

 

HAPPY NEW YEAR……  ILANA

 A HEALTHY DIET….  What does that mean:

Accomplishing those resolutions above is pretty simple – eating foods that are at the peak of their flavor and nutrients are appealing in more ways than one. After all, when fresh whole food is naturally delicious, it entices you to eat it more often. When is food in its optimal state? When it’s in season, of course.  Since Winter has now begun (December 21st Solstice), what better time to eat some winter foods? Today, make an effort to incorporate a winter fruit or veggie into a meal or two. Eating seasonally is the first step towards eating a more nutritious, balanced diet. Here are some winter foods you might enjoy:

 

Avocadoes          Fennel

Broccoli              Grapefrui

Brussel sprouts    Kale

Cabbage            Oranges

Cauliflower         Pears

Celery                Spinach

Chard                Sweet Potato

Collard Greens     Tangerines

Omega 3 fatty acids

… from fish can reduce the incidence of heart disease by lowering cholesterol. Large-scale epidemiological studies suggest that individuals at risk for coronary heart disease benefit from the consumption of fish oil, as it is high in omega 3 fatty acids. Fatty fish like albacore tuna, mackerel and salmon are rich in omega-3 fatty acids. Omega-3’s are polyunsaturated fatty acids found mostly in seafood, especially higher-fat, cold water varieties like those mentioned above as well as sardines, Atlantic herring, swordfish and lake trout.

They are also found in the form of alpha-linoleic acid, which converts to omega-3’s in flaxseed oil, soybean oil, canola oil and walnuts. Omega-3’s may help prevent arteries from hardening, lower levels of triglycerides and modestly reduce blood pressure levels.

 

Power Breakfast Shake (easy way to get flaxseeds in for those Omega 3 fatty acids mentioned above)

drink milk

Blend together:

½ cup raw oats ,  ½ a banana, 1 cup of mixed fruit (works best with frozen  tangy fruit like pineapple, peaches, apples, grapes)

 1 scoop vanilla whey protein powder

1 tsp honey, 1 tsp ground flaxseed, 6 – 8 ice cubes, ½  C water

And great TIP : Add 1 – 2 cups fresh raw spinach for a boost of health !!!

 

Fitness Corner

run1

If your goal is to exercise consistently, consider exercising in the morning on a daily basis. Statistics demonstrate that over 90% of people who exercise consistently are daily, morning exercisers!

Even if you have to get up a little earlier, your exercise will be done and you’ll be energized for the day.

Recipe Selection of the Season

If you have resolved to lose weight or even just be healthier this year, a homemade meal replacement bar is a great idea – healthier, less processed than the pre-bought ones.(Of all the various bar recipes I have given out over the years, this is my favorite one by far. If you want others, please send me an email request)

 

1 cup vanilla  whey protein powder

½ cup oat bran
½ cup whole-wheat flour
¾ cup wheat germ,
½  tsp kosher salt
1 ½ cups dried fruit of choice

  (eg. raisins, apricots, blueberries, combination makes best bars)
1 (12.3-oz) package soft silken tofu
½  cup apple juice
½ cup packed dark brown sugar

2 large whole eggs, beaten
2/3  cup natural peanut butter
Pam spray for pan

Spray a 13 X 9” baking dish with Pam.  Preheat the oven to 3500 F.
In a large mixing bowl, combine the whey, oat bran, wheat flour, wheat germ, and salt. Set aside.
Coarsely chop the dried fruit. Set aside.
Blend together tofu, apple juice, brown sugar, eggs, and peanut butter.  Add this mixture to the dry ingredient mixture and stir well to combine. Fold in the dried fruit. Spread into the baking dish. Bake for ~35 mins. Remove from the oven and cool completely before cutting into squares. Cut into 3” X 3”squares and store in an airtight container for up to a week

Nutrient Info per Serving  

Calories:    145

Total Fat:    8.5g

Protein:      11.5g

Carbs:         31g

Fiber:          3g

CALORIE WATCH CORNER – ICE CREAMS THAT ARE ALSO IN THE CROSSFIRE

Ben & Jerry’s waffle cone dipped in choc, has 320 cals and half a days worth of sat. fat – the equivalent of ½ lb BBQ baby back ribs. Fill it with 1 scoop of Chunky Monkey and you are looking at 820 cals and 30g of sat. fat, worse than a full rack of ribs

Cold Stone Creamery’s regular Mud Pie Mojo (coffee ice cream, almonds, fudge, oreos, peanut butter, and whipped topping) – the equivalent of 2 pizza hut personal pepperoni pizzas (1180 cals and 26g sat. fat)

Haagen Dazs’s Mint Chip Dazzler (mint chip ice cream, hot fudge, Oreos choc sprinkles and whipped cream – is equivalent of a 12oz T bone steak, Caesar salad and baked potato with sour cream (1285 cals, 38g sat. fat)

Best option : Frozen Yogurt – nowadays, these yogurt stores are on almost every corner.

Just to give you a comparison, ½ cup yogurt (1 serving) is on average 50 – 60 calories, and some are even fat free and sugar free.

 

Yes, the PROTEIN BAR recipe above is a repetition from the archives, so here is a bonus recipe for January (the season of winter squashes)…

Spaghetti Squash

(makes 4 servings: each serving = 2 fibrous vegetables)

1 med spaghetti squash

4 cups spaghetti sauce:

Spaghetti Sauce

(makes 4 cups)

1 cup finely chopped onion

1 pressed garlic clove

½ cup water

1 28-oz can chopped tomatoes

1 15-oz can tomato sauce

¼ tsp black pepper

1 tsp oregano leaves

1 tsp salt (opt)

1 tsp basil

1 tsp herb seasoning

1 tsp celery flakes

In large saucepan, saute onion and garlic in water until tender. Add remaining ingredients. Simmer uncovered until sauce has thickened (30 – 50 minutes).

Wash squash. Pierce and bake at 3500 for 1 to 1½ hours until soft. Remove squash from oven and cool slightly. Cut in half lengthwise and remove seeds and stringy membrane. Scoop out the pulp with a fork. Serve the pulp (that resembles spaghetti) with spaghetti sauce.

tg-squash

BE GOOD, TRAIN STRONG!!

Ilana

beachik</a%3

December Newsletter 2024

Published on

hungrysnowmanDecember is here again. It always seems to sneak up on us so fast. Great news is that this is the time to enjoy family, friends, and rich traditions. Be aware, it is also the time of year when tempting treats are everywhere we turn. Unlike other times of the year when the occasional wedding or birthday bash makes it easy to overindulge because its just once off, social times in December seem to be back-to-back; one high-calorie feast after another.

To avoid that trap of mindless eating, I remind you of my favourite quote: “It’s a holiday, not holimonth !!  May all your homes be filled with peace and happiness this Holiday Season.

Other than the following fun odds and ends, Recipes and holiday Tid Bits, don’t forget to keep scanning through my blog, as the next few articles will offer great holiday season survival strategies.

Recipe Selection of the Season

For those that still have loads of turkey left over, here is a great recipe – it is quick and easy, very tasty, great for cozy winter days and can make use of turkey leftovers without you being over the turkey flavors.

Turkey Gumbo Soup (serves 6)
3 cups turkey or chicken broth
1/2 cup onion, chopped
1/4 cup celery, chopped
10-ounce bag of frozen okra, cut
16-ounce can tomatoes
1/2  teaspoon salt
1/8 teaspoon pepper
1/4 cup rice, uncooked
2 cups turkey, cooked and diced

Boil broth. Add vegetables, seasonings, rice, and turkey. Cover and cook over low heat (about 15 minutes) until vegetables and rice are tender.  170 calories per 1-cup serving.

TALKING TURKEY – KEEP IT SAFE

Sure to be the staple of many holiday meals, turkey is a great addition to your diet. It’s low in fat and high in protein, and a good source of iron, zinc, phosphorus, potassium and B vitamins. Here are some tips for turkey safety:

A frozen turkey can be bought months in advance and stored in the freezer. Allow ~24 hours of defrost time for every 5 lbs of turkey. A 20-pound turkey takes 4-5 days to thaw! Never thaw turkey at room temperature.

Stuff your turkey just before you place the bird in the oven. Allow ½  to ¾  cup stuffing pe lb of turkey. The stuffing must be cooked to a minimum temperature of 165 0 to be safe.

To roast the perfect turkey, place the bird in a shallow pan. Insert a meat thermometer into the inner thigh of the bird and roast it in a pre-heated oven set at 325 degrees. Your turkey is cooked when the thermometer in the inner thigh reads 180 degrees, and the juices run clear. Be sure the thermometer is not touching any bones-

PUMPKIN CUSTARD PIES (serves 6)

1 can, 16 oz., pumpkin
1/2 cup prunes, pitted and finely chopped
1/4 cup frozen apple juice concentrate, thawed
1/4 cup frozen orange juice concentrate, thawed
2 tsp. margarine, reduced calorie
1 cup evaporated skim milk
1/2 cup fat-free egg substitute
1 Tbsp. grated orange peel
2 tsp. pumpkin-pie spice
8 mini (3 ½  “ dia) pumpkins (Jack-be-little pumpkins)

Simmer together : pumpkin, prunes, apple, orange juice and margarine for 15 mins, stirring frequently. Transfer to a food processor and add milk, egg subs, orange peel and spice. Process until smooth.
Cut off the tops of each pumpkin ~ 1” down. Scoop out the seeds. Place the shells in a 13″ X 9″ baking dish. Bake at 3500 F for about 30 mins (flesh tender) Spoon the custard mixture into the shells. Bake at 350 degrees for about 30 minutes or until a knife inserted near the center of custard comes out clean. Per serve: Cal 106, Fat: 1g ,Sodium: 74mg, Fiber 2g,  Carbohydrate: 18g, Pro 4g,  Fiber 2g

 

Balance Food Choices

A typical holiday meal can be 4000-5000 calories. To make matters worse, activity drops because we’re indoors. Consequently, most of us put on several pounds during the holiday season.

But weight gain does not have to be inevitable. You can compensate for eating high calorie meals by increasing your activity and making wise food choices when possible. For instance, it’s easy to rake up the calories when eating snacks. Choose raw vegetable and fresh fruit with low-calorie dressings instead of cheese spreads or high-calorie dips.

When it comes to eating meats, choose turkey breast without the skin. The skin on turkey can add 200 extra calories to meat that is fairly lean to begin with. Avoid fatty gravies; instead opt for natural cooking juices that have been de-fatted. Limit yourself to one casserole-type potato or vegetable dish – most casseroles tend to be high in cals. When it comes to dessert, choose fruit or pumpkin pie over pecan pie. Desserts made with graham cracker crusts are generally lower in fat, making them a better choice.over desserts with traditional pie crusts.

Lastly, don’t put your exercise routine on hold just because its holidays. Any type of activity is better than none at all.

Some ideas:

1: Light jog in place (2 minutes), jump rope (2 minutes), light jog (2 minutes)

2: Sit-ups (2 minutes), 25 push-ups, sit-ups (2 minutes), 25 push-ups

3: Light jog in place (2 minutes), 1 set squats (8-12 repetitions), 1 set lunges, 1 set squats, 1 set lunges, leg stretches (2 minutes)

4: Take your dog (or just yourself!) for a walk around the block – swing arms, walk hard !!

weigh in<< AND DON'T LET THIS BE THE END RESULT OF THE YEAR!

August Newsletter 2024

Published on
Happy August

Wow, can you believe we are now into the second half of the year? Time flies…. and with time, comes renewals, regroupings, recommitments to all those earlier goals that somehow waiver as we get too comfortable with them. Take a moment to rethink, and hope you are on your way to health and happiness as the second half of this year progresses. If you re not half way there, hop, skip and jump, or just break a sweat everyday !!

I dedicate this newsletter to Eating Colors of the rainbow for good health. Hope I can teach you a fact or two, or at least offer some new, interesting recipe ideas…. Enjoy!!

TASTE THE RAINBOW

Rainbows are a beautiful and colorful way to paint a healthy picture. Adding colorful ingredients can be beneficial to a healthy diet. Fruits and vegetables that are colorful are filled with phytonutrients that are rich in aromas and taste. Phytonutrients are the antioxidants that are produced by plants to provide essential benefits to our bodies. Food’s high in these phytonutrients is:

  • Fruits and vegetables that are red, yellow, and orange.
  • Dark leafy greens
  • Onions and chives

When it comes to eating the rainbow, you should focus on a variety of colors as each can benefit your health in many ways. There are no downsides to getting your intake of fruits and veggies. By giving your body this variety, you’re giving your body a broad range of vitamins, minerals and those phytonutrients. This is an overview of the benefits of rainbow foods:

  • Red, yellow, and orange: are all anti-inflammatory and antioxidants. Red specifically can help lower heart disease and cancer risk. Yellow and orange, can support eye health and lower the risk of heart disease and cancer.
  • Green: anti-inflammatory and antioxidants that help lower the risk of cancer and heart disease.
  • Purple and blue: anti-inflammatory and antioxidant that can help brain function and lower the risk of cancers and type II diabetes.
  • White and brown: anti-inflammatory and antioxidant that can help lower the risk of cancers; one being colon cancer.

HYDRATION TIPS TO KEEP COOL

Whatever way you choose to get active, remember to always focus on Hydration. Besides maintaining a hydrated state daily, in this very hot and humid Georgian climate, it especially important to focus on Hydration during Exercise …

Staying hydrated during exercise is believed to delay fatigue and can help prevent heat-related illness. Adequate hydration can help decrease fluid losses, decrease strain on the heart and cardiovascular system, and enhance performance.

Hydrating before exercise is important, however, replenishing lost fluids, or rehydration, is effective in enhancing performance and retaining the balance of fluids in the body.  Drinking cold water as well as sports drinks can help to maintain proper body temperatures during exercise, especially in hot environments. Excessive fluid intake combined with inadequate salt intake can lead to a dangerous condition known as hyponatremia. To rehydrate quickly after exercise, an athlete can consume 120-150% of fluids lost while consuming sodium to help retain fluids.

Sports drinks during exercise may provide some benefits. The key ingredients in sports drinks are water, carbohydrates, and electrolytes. Sports drinks help restore nutrients that are lost during sweat and are considered a functional food for athletes. The sugar content of most sports drinks is between 5-10% and calories are often 6-12 per ounce. The electrolytes are usually sodium, chloride, potassium, and phosphorus. Sports drinks should not be confused with “Energy” or “Energy Sports” drinks that are now in the market. Research suggests a 6-8% carbohydrate solution containing a combination of glucose, fructose, sucrose, or glucose polymers are the most effective for those who need carbohydrate replacement.

The beverage of choice also depends on the type of exercise and environment:

Prolonged endurance events utilize glycogen and blood glucose as the main source of energy –  carbohydrate replacement is beneficial

Environments in which dehydration or hypothermia might be a cause for concern – water replacement is beneficial

Prolonged exercise in the heat where an athlete losses nutrients through sweat – Electrolyte replacement is beneficial

RECIPE OF THE MONTH 

Fruit tart is a perfect way to incorporate color of fruits and have a delicious treat at the same time.

Mango – yellow/orange – Beta-carotene 9Vitamin A) / Kiwi – green – rich in Vitamin C

Fruit Tart Recipe

Ingredients

For the crust

  • 11 tablespoons unsalted butter, softened
  • ⅓ cup sugar
  • 1 egg yolk
  • ¼ teaspoon salt
  • 1 ½   cup all-purpose flour

For the Filling

  • ½ cup mascarpone
  • ½ cup heavy cream
  • ½ cup confectioners’ sugar
  • ½ teaspoon vanilla
  • Assortment of fresh fruits (strawberry, kiwi, blueberries, raspberries, and mango)
    • Strawberry: Vitamin C and supports your immune system and controls blood sugar levels
    • Kiwi: Vitamin C and supports heart health, immunity, and digestion
    • Blueberries: Vitamin C and is a strong antioxidant that supports exercise recovery and lowers blood pressure
    • Raspberries: Vitamin C and is another strong antioxidant to improve balance and strength
    • Mango: Vitamin A and can help prevent diabetes and support eye health

Instructions

  1. Preheat the oven to 375°F.
  2. In a bowl, beat the butter and sugar until well blended with a large wooden spoon. Beat in the yolk and salt.
  3. Add the flour to the butter and mix until the dough comes together. You may need to use your hands.
  4. Press the dough into a mound. Transfer the dough to a 13 by 4-inch rectangular tart pan with a removable bottom. Alternatively, you can divide the dough into six 4-inch diameter mini tart pans.
  5. Press the dough evenly into the bottom and sides of the pan. Remove any excess dough from the rim of the pan. Using a fork, poke holes all over the dough to prevent it from puffing up.
  6. Place the tart pan on a baking sheet and bake on a lower rack for about 10-12 minutes. Cool completely.
  7. In a large bowl or in the bowl of an electric mixer, whip the heavy cream to stiff peaks. Set aside the cream.
  8. Beat the mascarpone cream cheese, sugar and vanilla with an electric mixer paddle or a hand mixer until smooth and creamy.
  9. Gently fold the whipped cream into the cheese mix.
  10. Spread the filling mixture into the cooled tart crusts. Top the filling with fresh fruit arrangements.

====

SET A GOAL FOR AUGUST   —–

Since it is mid-year, mid-summer – before you know it, Fall will bring in different produce in season, and thus different colors to focus on.

Make sure to eat your fill of colors throughout the day.  Summer colors have benefits to being antioxidants and anti-inflammatory with some having extra benefits. All in all, each has many different benefits to different aspects on your health.

Eating Tips to Help Reduce Inflammation

Published on

Being anti-inflammatory has been the talk of the town in the world of nutrition. The real question is, what does it mean to be anti-inflammatory and what is inflammation.

Inflammation is part of the body’s response to defending itself. The immune system will recognize stimulants that are harmful and unfamiliar in the body then fight it to undergo a process of healing. It all comes down to the two types of inflammation: chronic or acute.

The biggest difference between the two types of inflammation is the time span of the onset. Chronic inflammation is said to go on for months to years while acute can be categorized as sudden and temporary. If goes unchecked, health problems can erupt. This will explain the information needed on inflammation and tips for eating habits to help it.

There are many different reasons that can be the cause of inflammation. The reasons listed are one that we can and can’t control which can include diet choices, stress, smoking/alcohol use, infections, and allergens.

Making lifestyle changes, such as food choices, can lower the chances of chronic inflammation. Food choices can have a major impact of inflammation levels and as a result, your body is affected.

Here are some suggestions to help reduce inflammation with nutrition:

  • Eat your fruits and veggies: have it as colorful as you can. Each can carry different values and benefits to the body.
  • Reduce sugar intake: avoid sugary drinks such as soda and juices. Limit desserts and other foods that contain a high number of added sugars.
  • Add omega-3 into your diet: These foods include fatty fish such as salmon and sardines. Other options include chia seeds and walnuts.
  • Increase fiber intake: fiber is great for our gut, and we aim for about 25 grams a day for women and 38 grams a day for men. There are two different types to pay attention to as a combination of both:
    • Insoluble: cannot be broken down and provides the bulk to our stool due to water not being able to be absorbed. It will help keep our digestion moving which help make the bowel movements soft.
    • Soluble: can be broken down which can absorb water to form a gel. It will help keep you more satisfied after a meal and regulates blood sugar levels. It helps balance hormones, cholesterol, and supports good bowel movements.

So what can you do TODAY to reduce the risk of inflammation?

Perhaps try a new recipe with an excellent source of fiber and antioxidants:

High Fiber, High Protein Blueberry Muffins             

Ingredients:

1 cup soy flour

1 cup quick oats

1 cup wheat bran

1⁄2cup whole wheat flour

1⁄2cup ground flax seeds

2 teaspoons cream of tartar

1 teaspoon baking soda

2 tablespoons cinnamon

4 egg whites

1 cup 1% low-fat milk

3⁄4cup low-fat plain yogurt

1⁄4cup honey

1 cup frozen blueberries

Directions:

Preheat oven to 400 degrees. Spray a 12-cup muffin tin with non-stick cooking spray.

Combine all dry ingredients in a large bowl and make a well in the middle.

Combine all wet ingredients in another bowl and mix well.

Pour wet ingredients into well and mix slightly. Add berries and mix until just combined. Don’t over mix.

Fill muffin cups equally with batter and bake for 20 minutes. Remove from oven and cool.

ENJOY!!

RESOLUTIONER OR NOT?

Published on

Time to Chime on the Time to Shine                                                                     Ilana Katz MS, RD, CSSD

As we start off a new decade, many are making resolutions for the new year and the new “you” and then many become “resolutioner” haters simultaneously. I have been seeing both sides and wanted to chime in with my own $0.02 worth.

There are many polls that throw out stats of how many people tend to make new years resolutions (it so happens an average of ~50% of Americans make new year’s resolutions based on weight, fitness and health) and then those same polls also predict, based on collected data in the past that of that 50% about 85% have given up by the time February rolls around.

It is my personal observation that the other 50% can be split into two groups: those that have already made health and wellness a big part of their lives and those that simply do not set goals at opportune times, because they are just not ready, willing or even “able.”

For the gym rats, many of jokes about resolutioners are about how the gym is overcrowded in the first few days of January, but do not sweat (yeah, really don’t sweat, pun intended), because as soon as the temps drop more than 10os in a day, this space will be freed up again. For the non-opportunists, there may be many factors going on – they are not yet ready for change or they do not believe in resolutions, particularly new year’s ones, yada yada, yada. And then there is the wellness practioners, who would love for everyone to have health, wellness, fitness and nutrition goals all year round…. See where I am going with this. Lets all stay on the positive side of wherever you may stand on New Year’s resolutions and support each other.

Do not be a hater:

There are many that need the support and encouragement to push through January, make it to February and beyond. The ones that have already made it a lifestyle can certainly be a support system and role models to represent qualities it takes to make fitness and health a habit. Remember the days it may have been a struggle for you, and what it took to make it part of your life.

I commend those for finding something in the clean, new slate whether it be a new decade, a new year, a new month a new week, or even a new day – there is certainly something that makes the “new” enable the thought of reset and find the courage to begin an objective. Support the resolutioners, invite them to your party, as the more the merrier, right. I personally love it when the gym is buzzing.

Non-resolution thing one (those that do not need the “new and fresh” slate to set objectives because they see these opportunities all year round:

Firstly, my hat goes off to you. It takes a special type to be driven, objective and accomplished. Many others could use some of your methods, whether it be by osmosis or by example – see rule number 1: Be a motivator rather than a hater.

Non-resolution thing two (those that fail at resolutions time after time):

For you guys, it may be time to do things slightly differently. Here are some ways to get past the most common pitfalls when setting resolutions:

  • Instead of making the same resolutions over and over again, that never seem to amount to much, switch up to focus on OUTCOMES rather than resolutions. Outcomes mean actions/behaviours that you are ready and willing to change. For example, if fitness is an outcome, the behavior you will need to change is to make time in your day to get active (walk, jog, gym, etc.) or if weight loss is an outcome, then you must be willing to change the way you eat.
  • Focus on one or two (without overwhelming yourself) goals at a time. Make your outcomes reachable, maintainable and measureable. Which outcome seems most reasonable and exciting to you. Start there. Results attract confidence and confidence increases success which further enables the next measurable goal to be set.
  • Instead of setting vague resolutions, like I intend to be fitter or I intend to be leaner rather focus on those that are connected to your deepest (and maybe darkest) motivators. For example: get in touch with WHY you want to be fitter or leaner, what would be an ultimate benefit? Is this something that society wants for me, or is it something I deeply want for myself? Find these motivators that connect them to that outcome and goal.
  • Once you have come up with one or two goals and outcomes, take the time to break it down into a step by step plan, with objective time periods in which to accomplish each step. For example: I want to be 10% fitter by end of march. This would mean I will walk at least 6000 steps per day in January, 7000 in February, etc… or go to the gym for 45 minutes 3 time per week in January, 4 times a week in February, etc. (these have objectives to measure against, and have a step-by-step reasonable increase) always keeping in mind what is appropriate and realistic for you!
  • Be realistic: for example: If I have never run more than a mile in my life, I would not set a marathon as a goal this year, but a 5k by spring, or a 10K by fall may be obtainable. Then guess what, eventually a marathon may seem realistic. How about next year’s outcome (see what I did there, ahhhh….)
  • Find an appropriate support system. Hopefully by now we have eliminated the haters. There are natural motivationers in a similar setting and just making it to the gym regularly may increase your support system as well as your supportive social circle. My favourite habit changing behavior is to tell someone you trust supports you, what your goal is. By saying it out loud, you have not only given your word to yourself that you are committed to get it done, but you have also given your word to another, and would be too embarrassed to let that slip past you again. In this same light, use the buddy system – find a friend with similar goals and outcomes, become accountable to eachother, do not become partners in crime, but rather successful resolutioners.
  • Most importantly, treat yourself with the utmost respect and adoration that you would treat someone else you wish to support in their goal setting project. There will be slip ups, and instead of viewing these as failures, see them as learning opportunities. If you are a self-sabotager, instead of viewing a slip up as “see, I always fail” you can get over a bad day. And then instead of waiting for the new week or month or year, you can start over in the next HOUR.

So, wherever you fit into the readiness equation. reward yourself along the way, recognize every accomplishment, recheck your status periodically and you will find that you do not have to be a NEW YEAR Resolutioner, but one who can resolve to change in any week, month or hour. Let the journey be as much (if not more) of the new experience ofa successful outcome than the actual end itself.