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Whitsons Community Blog Forum!

Welcome to Whitsons’ community blog forum! We believe it is important to get involved with our team members, clients and customers, as well as create a space for information exchange, interesting perspectives and interactive communications.

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Simple and Useful New Year’s Resolutions

Posted by Laura Binder-Hines
Laura Binder-Hines
Laura Binder-Hines, MS, RD is a member of Whitsons' nutrition department as a Registered Dietitian. Laura, al...
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on Tuesday, 03 January 2017 in School Nutrition Blog

resolutions2017New Year’s resolutions are a great way to put yourself on the right track to better health, but those resolutions only work if you commit to them for more than the usual 2 weeks, or a month, or even a year.  Health-related resolutions are meant to be a stepping stone to lifelong changes, and even the smallest change in your day-to-day life can mean big things over a long period of time.  Here are some simple, yet effective long-term changes you can make in your daily routine, so you can make the most of your resolution to improve your health!

 

1. Drink more water: water is one of the most important things you can put into your body.  It fuels literally every cell of the body to keep you healthy!  Think about how much water you drink throughout the day, and compare it to the ½ ounce to 1 ounce of water per pound of body weight you need every day.  For example, a person who weighs 150 pounds would need between 75-150 ounces of water, or between 9 and 18 cups per day.  That may sound like a lot, but also keep in mind that water is in the food we eat as well.  Fruits and some vegetables have high water content, for example, plums are 85% water, and cauliflower is 92% water!

Example of a resolution: Drink __ cups or water bottles per day, having ___ cups or water bottles in the morning before lunch, and ___ cups or water bottles between lunch and bedtime.  

 

2. Set aside at least 10 minutes a day to yourself without any electronic distractions.  We are bombarded by the updates and communications that we get through our phones, tablets, televisions (and now some watches!), that sometimes we have no time to focus on the present moment and our own personal experiences.  Take some time each day without external distractions, and focus on you.  Spend that time either talking with family members, enjoying a cup of tea or coffee, or maybe practicing breathing and meditation techniques.  If you prefer to be active, maybe create a home exercise regimen or stretching routine.  If you’re crafty, take that time to knit or crochet, or paint your next masterpiece!  This quiet time helps the brain recharge, and time alone has shown to help people improve concentration, productivity, and problem solve throughout the rest of the day.

Example of a resolution: Each day at _____ time, I will ______________ for _____ minutes.

 

3. Spend less time sitting.  Research continues to show that people who sit for a long time each day are at a much higher risk of chronic disease like diabetes, cancer, and obesity, than people who spend less of their time sitting.  What’s worse is that exercise does not offset those risks (even though it does help reduce the risk of these diseases for other reasons).  Make a conscious effort to spend less time sitting a desk, and maybe invest in a standing desk, or conduct standing or walking meetings with colleagues.  Go for a walk with friends instead of sitting at a table for coffee.  If you can’t avoid the desk, then make breaks throughout the day to stand and/or walk at the office.

Example of a resolution: I will spend _____ minutes working while standing each day; or I will take a walking break at ____, ____, and ____ times today.

 

4. Get enough (or regular) sleep.  We need sleep for so many reasons.  Lack of sleep impairs a person’s ability to stay focused, think clearly, and remember things.  Your skin is also affected by the amount of sleep you get.  In addition to the immediate dark circles under puffy eyes after a bad night’s sleep, chronic lack of sleep leads to an increased level of the hormone cortisol in the blood, causing fine lines and lackluster skin tone.  Lastly, irregular or chronically inadequate sleep causes hormone imbalances that control your appetite and weight.  Aim for at least 7 hours each night, and make your bedtime the same time most nights to keep your brain and skin healthy, and your weight in check!

Example of a resolution: I will go to bed at ____ time each night, and wake up at ____ each morning to get at least ____ hours sleep.

 

These are just a few suggestions for New Year's Resolutions, now get started and let us know what your resolutions are in the comments below!

 

Contributor: Laura Binder Hines, R.D. 

Sources:

http://www.rrtcadd.org

https://www.psychologytoday.com

https://www.washingtonpost.com

http://www.webmd.com

 

Disclaimer: The opinions expressed in this blog are strictly those of the author and should not be construed as the opinions of Whitsons Culinary Group or any of its affiliates.  All content and material contained in this blog is provided for informational purposes only, and no representation is made as to the accuracy or completeness of this information.  It is general information that may not apply to you as an individual.  It is not medical advice and should not be treated as such.  You should not rely on the information in this blog as a substitute for your own doctor’s medical care or advice. If you have any specific questions about any medical matter you should consult your doctor or other professional healthcare provider.

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Laura Binder-Hines, MS, RD is a member of Whitsons' nutrition department as a Registered Dietitian. Laura, along with Courtney Yablonsky and Katherine Barfuss, assist our team members in the field pass their state administrative reviews by offering support with menu development and recipe creation. Laura is also a certified yoga instructor and essential oils enthusiast, and loves to contribute to Whitsons’ social media outlets to discuss nutrition and stress management-related topics.

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