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EAT RIGHT

Letter from Maggie

Realistic Resolutions for the New Year

Most New Years' resolutions involve some intention to lose weight, exercise more or improve overall health. There's nothing wrong with setting goals for the new year but how realistic are yours?

January and the promise of a new year bring with it the natural inclination to set goals for better habits in the year ahead. By January 6th most of us have 6 weeks of feasting or at least some splurging behind us. Mentally and physically we are ready to get back to a normal routine. We want to make changes in what we are eating and in our exercise habits. But most of us are far too ambitious in the goals we set… And we often don't get the support we need to make our plans a reality. This is what can lead to a feeling of failure.

Clients often tell me, "I want to lose 50 pounds this year!" That may be a realistic goal in the long term, but it's best to set a shorter timeframe - for example, "I will not gain any more weight in the next 2 weeks" or I will decrease my calories by 200 each day so that I can lose 2 pounds in the next month."

And the plans we make to meet our goals need to be realistic too. If you've not been exercising at all in the past 2 months, you'll need to start slowly to get the exercise habit and the energy expenditure going. So if you're out of shape and you go out for a 30 minute walk and your muscles are aching the next day, you've done too much at first and you may not be able to walk comfortably again for days. How much better to resolve to walk 5, 10, or 15 minutes every day to establish the habit and to ease your body, mind and spirit into the new pattern.

I recommend journaling as a first step to see what you are consuming now. How many calories have you consumed on average in the last 3 to 7 days? Why not decrease your intake by 200 calories for a few days or a couple of weeks, instead of starving yourself for a week or two and then deciding that you can't live that way? If you've become accustomed to the slightly lower food intake, you may be able to make another 200 calorie decrease without feeling seriously hungry and your body won't react to a significant drop in energy intake.

Take small, gradual steps now to achieve the long-term goals of health, weight management and improved fitness. Stay focused on those steps and be sure you get back to your "Your Whole Life" group or arrange to get support from friends, families or professionals. Remember, you are not "dieting;" you are making changes for Your Whole Life! Start small, be realistic, and you will achieve lasting changes.

Happy New Year!

Maggie Davis

Here are some links to eating well and picking the freshest food in any season in any part of the country where you live:

www.nrdc.org/health/foodmiles/default.asp  Find out what’s fresh near you
www.foodnetwork.com/food/ck_cg_produce_guide  Food TV Seasonal Produce Guide
www.localharvest.org/farmers-markets/ Local Harvest guide to Farmer’s Markets
www.starhollowfarm.com/crop_season_chart.htm  Star Hollow Farm (Pennsylvania) Produce Availability Chart

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