We’re guessing you’ve set these two New Year’s resolutions before: 1) lose weight 2) go to the gym. Maybe you’ve set both. But how long did you stick to them? (We won’t count 2020!). Probably not very long. The problem with setting a New Year’s resolution to “lose weight” is that it’s not very specific and it puts the focus on the result (weight loss) instead of the habits you need to implement to get the result.
Instead of setting broad wellness resolutions for 2021, choose one of these specific goals to work on each month and watch your health improve little by little throughout the year. The best part? We’ve chosen habits you can continue with for the long-term. No more quick fixes that don’t last.
1. Make half your plate vegetables at most lunches and dinners
If you want to lose weight, focus on your plate. Vegetables are full of fiber for very little calories. Two cups of vegetables has only 30-70 calories, depending on the veg. Fiber slows digestion, keeps you regular, and lowers cholesterol. The more variety and color you can include, the better for your gut health too!
2. Eat no more than two servings of red meat per week
A new study in the British Medical Journal found that eating one serving of red meat per day was associated with a 12% higher risk of heart disease but eating plant proteins like soy, nuts, beans, and legumes lowered the risk of heart disease by 14%. Swapping red meat for plant proteins was even more beneficial for adults over the age of 65 in the study. A serving of red meat is three ounces, about the size of the palm of your hand or a deck of cards. Start by counting how many servings you typically eat in a week and then decrease by 1-2 servings until you are eating less than two servings per week. Choose chicken, fish, beans, or tofu instead for a healthier heart.
3. Eat fatty fish weekly
Speaking of fish, most Americans don’t get enough fatty fish like salmon, albacore tuna (the type in the can), sardines, or mackerel, yet fatty fish consumption is linked to a healthier heart, reduced risk of heart disease, and longer life. It’s a mainstay of the well-known Mediterranean Diet. Fatty fish are high in omega-3s, which lower inflammation in the body. The only way to get omega-3s is to eat them as the body doesn't make them. Think of simple ways you can add fish just once a week to start. Make Mondays a regular fish night or make tuna salad once a week for lunch.
4. Eat more plant-based proteins
Studies show tofu is associated with a lower risk of coronary heart disease so don’t be afraid to add this versatile plant protein to your diet. Buy firm tofu, slice it into rectangles and press it by placing it on a plate with a paper towel. On top of the paper towel, place a heavy object like a cast iron skillet or books, and let it sit for 30 minutes up to a few hours. Then slice into cubes and cook in a skillet with oil or bake. Tofu is delicious added to a stir-fry with a homemade peanut sauce. Beans and legumes are other plant-based proteins that are good for your ticker. Research shows that the soluble fiber in beans can lower LDL (“bad”) cholesterol.
5. Walk 10,000 steps per day
You’ve likely heard this one before, but are you doing it? Due to the COVID-19 pandemic, many peoples’ step counts have plummeted due to no longer commuting and generally staying home more. Check how many steps you’re currently averaging and then aim to add by 1,000 per day each week. You could start with one 30 minute walk per day or two 15 minute walks. This is an easy way to get the scale moving if weight loss is a goal. Aside from weight loss, however, exercising 150 minutes per week is associated with reduced risk of many chronic diseases, including heart disease.
6. Find someone to keep you accountable
Whether it’s a friend or you hire a personal trainer, dietitian, or therapist, accountability is key for you actually accomplishing your goals. Most of us know what to do to stay healthy, we just need someone to help us do it. Check your insurance and benefits: due to COVID-19, most insurance companies have expanded coverage to include telehealth visits, so you could be able to check in with a dietitian or therapist every week for a small co-pay or no cost at all.
7. Reduce how much alcohol you drink per week
Pandemic blues got you drinking more booze? Like it or not, alcohol is actually a toxin and is associated with a higher risk of cancer (not fun news, we know). The recommendation is to stick to no more than two drinks per day for men and no more than one drink per day for women. A drink is five ounces of wine, 12 ounces of beer, or 1.5 ounces of liquor. Alcoholic drinks also provide “empty” calories, meaning that they have calories but no nutrients (like fiber, protein, or fat). While those extra calories are not stored as fat, drinking alcohol usually comes with excess snacking and can lead to weight gain over time. Again, start small by counting up how many drinks you currently drink each week and cut back by 1-2 drinks per week.
8. Eat more whole grains
Don’t get on the “low-carb” train in 2021. Get on the “right carb” train instead! In other words, swap refined grains - the “white stuff” like white bread, pasta, rice, crackers, and other processed foods - for whole grains like whole wheat bread, tortillas, quinoa, farro, barley, brown
rice, or whole wheat pasta instead. Whole grains are full of fiber and high in protein, meaning they’ll keep you full. Many whole grains, like barley, also have soluble fiber, which lowers cholesterol. People who consume whole grains have healthier hearts too.
9. Pick up some weights
Strength training often gets overlooked but is an easy way to work smarter, not harder, when it comes to exercise. Just 2-3 30-minute sessions of strength training per week can boost fat burn, improve insulin sensitivity, help you sleep better, and help improve quality of life as you age. Don’t have weights at home? You can use your own body weight too, such as squats, planks, or push-ups. Muscle is metabolically active, meaning it burns calories even when you’re at rest. Plus, after a strength training session, you get the benefit of EPOC - excess post-exercise oxygen consumption - a fancy way of saying your body continues to burn calories for 24 hours following the workout. Building muscle makes it easier to lift things and improves bone density too.
10. Add plant stanols to your diet
We couldn’t end this post without mentioning Benecol® Spreads and Soft Chews. Look no further if you want a simple, small change that leads to a big outcome in your health. Just two grams of plant stanols per day can lower cholesterol in as little as two weeks. That’s four tablespoons of Benecol® Spreads or four Soft Chews per day. Stock up on Benecol® today for lower cholesterol and a healthier heart in 2021!