Best tips for a healthier 2018

January is a good month for making positive changes. Resolutions don’t have to be daunting though, they should be realistic and most of all doable- after all what you want most of all is a better you.

According to a YouGov poll, the top three resolutions for 2018 are:

       -  To eat healthier

       -  To get more exercises

       -  To spend less money

When you think about it, these goals not only represent the basics for balanced living but they are also very much related.

Eating the right foods in proper proportions will boost our energy and vitality allowing us to exercise more often. And more importantly, we don’t have to scour the supermarkets and pay exorbitant prices for those super foods, the least expensive and the healthiest foods according to the experts are fruit and vegetables.  

What Eating healthier means

       - Opting for freshness and quality when shopping. Don’t just buy in supermarkets; try to find a reliable organic source in your area especially for fruit and vegetables.

       - Planning your meals with the family is not only fun, but it also allows family members a chance to explore new dishes and appreciate good food.  

       - Cooking more at home using spices, herbs. Eating out can be expensive.

Why should we do this?

Dr. Mark Marinella author of MetronomicPhytonutrition:  how daily, regularintake of plant-based foods may decrease cancer risk explains:

"There is increasing scientific data that regular consumption of vegetables, fruits, seeds, nuts, herbs and spices can lessen the risk of developing certain cancers, cardiovascular disease, diabetes, and other chronic illnesses."

 The practicing medical oncologist who has a keen interest in cooking healthy and tasteful foods shows us  in his book how the use of a variety of vegetables, fruits, seeds, nuts herbs and spices in daily meal preparation provides significant amounts of phytonutrients .These plant- derived chemicals can have dramatic health promotion properties including cancer prevention.

Dr. Marinella  added:

“The New Year always brings with it resolutions to eat better, exercise more, and tighten up one’s finances.  These are great goals for all of us, as  eating  better and exercising more may help decrease one’s risk of chronic illness—which could lower health care costs.” 

How can we change our eating habits?

Calene Van Noy, Registered Dietitian Nutritionist dietetics, offers these three tips:

-- First, start with your "why". Ask yourself - "Why do I want to change?" If you don't have a really good reason to change - you won't. 

-- Second, "know thyself." In order to succeed at changing your habits - you need to know who you are and what you do. Start a food/eating journal - include how hungry you were before you ate, what you ate, how much, how full you were after and include any emotions associated.

--Third, choose wisely. Thinking of switching from soda to diet soda? Don't do it. I mean your "self" is going to see that it's not that great of a change and be unimpressed.

Calene who spends most of her time raising 6 children adds:

“Go ahead and impress yourself! Choose something really awesome, like eating fruits or veggies with EVERY meal. It takes planning, commitment, and follow-through. Your "self" will say "Wow - you are serious!"

And as the saying goes: “The greatest medicine of all is to teach people how not to need it.”

Calene Van Noy has worked in the field of clinical dietetics and especially enjoyed working in a residential eating disorder clinic. Find her on twitter: @RiseUpHealth