By Sarah Fertsch
Staff Writer
This year, like many, I have dedicated my 2022 to health and wellness. Please don’t roll your eyes just yet. I haven’t pledged allegiance to keto or kissed carbs goodbye; I simply decided to make healthier choices. I weigh myself once per week to track my progress. I’m not looking to become a model-slim or a bodybuilder; I just want to live longer. If you loathe vegetables and any form of exercise beyond changing the channel, read on. For all of you health-haters out there, I am here to make nutrition and wellness honest and realistic. So, as promised, here are twenty quick tips to eat better in the new year and feel amazing:
Get an Accountability Partner
Everyone needs someone to slap a croissant out of their hand. For me, it’s my mom. We go almost everywhere together, and when we stop to work at the nearby coffee shop, she doesn’t let me order doughnuts or a scoop of ice cream. “You’ll thank me later,” she always says. Perhaps her mention in this article is my form of gratitude. By the way, make sure your partner will be tough enough to stop you in your tracks. A forgiving accountability partner is a condoner of bad behavior. It’s not allowed!
Don’t Buy Unhealthy Food
Some people might critique me here and say “all foods are healthy,” but that’s not true. Processed sugar is real, people. It’s also delicious. So when you are grocery shopping, stick to the produce and protein sections, not the cereal or cookie aisles. If you have “treat foods” in your house, they will be eaten. Probably in front of “America’s Got Talent” in your pajamas.
Set Boundaries Around When You Will Eat Certain Foods
We can’t avoid pleasure forever. Experts say that it’s important to have all foods in moderation so we don’t binge after a month of bland salads. I love beer, and I love drinking it after work every night. Beer does not love my gut, though. I have decided to not drink at home and only let myself have one beer when eating out. I’ve had to find new ways to wind down after work, and that’s okay. I got this.
Experiment With New Coping Skills
I am an emotional eater, meaning that when my life sucks, the gallons of ice cream I consume comfort me. Subtract the ice cream, and I am a very anxious person. Try different calming activities instead of binge-eating. Some popular coping skills include walking, riding your bike, calling a friend, taking a hot bath, or doing some yoga. Nowadays when I feel overwhelmed, I watch a funny show on Netflix and paint.
Set Up a Reward System
I have a colorful chart on my fridge that allows me to cross off each pound I would like to lose and a reward for every ten pounds. If you are trying to lose weight, I highly recommend this system. If you just want to eat healthier and get fit, connect rewards with different accomplishments (like being able to complete a certain class or eating under 2000 calories per day for two weeks). Rewards like massages, manicures, fancy coffees, tattoos, and downloaded movies can be motivating. When I reach my goal weight, I’m going skydiving with my dad.
Visualize Your Healthiest Self
Whether on Pinterest or in your imagination, picture how your life will be if you choose a healthy lifestyle. Maybe you’ll be able to backpack the Appalachian Trail with ease. Maybe you’ll be rocking some crop tops or bikinis. Maybe you’ll be showing off your one-handed pushups at parties. It makes the future look more enticing, right?
Make Protein the Center of Every Meal and Snack
Protein is awesome because it makes us feel fuller faster and longer. My nutritionist recommended that I should eat protein with every meal/snack, whether it’s grilled chicken, refried beans, chickpeas, peanut butter, or low-fat yogurt. Here are some fun snack ideas: a handful of almonds, a protein shake, or a tofu scramble. Yum!
Exercise!
Nothing is worse than when you’re covered in sweat, finishing your workout with a plank, and having heartburn. That oily burn in the back of your throat reminds you of the fried shrimp you ate ten minutes before your HIIT class. Exercise requires a healthy diet to fuel all the movement and work your body is doing. TastyCakes will leave you feeling hungry and mozzarella sticks will make you feel lethargic. Choose fruit, eggs, or a protein bar before a workout!
Stay Motivated
Make your health the priority over everything else. That’s not always realistic though, right? Maybe you have to care for your elderly parent or work long nights at the office. Life finds a way to push health and wellness to the wayside. Refuse to forget about yourself. Create a playlist on Spotify for your daily workouts. Tell your friends about your wellness journey. Pick up some cute workout clothes. Find interesting new recipes online that fit in your healthy diet. You got this!
Understand That Health is Holistic
Feeling good is more than just eating rice cakes and running on the treadmill. See a therapist to make sure your mental health is secure. Invest in social relationships and save up for retirement. Tell your family you love them. Try meditating outside. You are more than a body. You are a fiercely-inspiring soul.
Love Yourself
Sometimes we make mistakes; it’s a part of being human. When you stray from healthy living, don’t beat yourself up. Everyone deserves snickerdoodles and a day in bed every once in a while. Choose to be healthier because you are worth caring for, not as a punishment for all the junk food you ate last year. Don’t stress yourself out until you get sick. Breathe and exhale negativity.
Find An Active Hobby
I hate gyms. The concept of lifting metal up and down in a mirror and running toward nothing baffles me. Gyms, in my experience, have been judgemental and cliche, so they are not going to be a part of my fitness journey. Instead, join a pickleball league. How can moving your body be fun for you? Take up surfing and paddle deep in the ocean. Sign up for martial arts and learn self-defense. Train for a half-marathon with your friends. Find something social (or not), create goals, and learn something in the process. You’ll be fit before you know it!
Technology is Your Friend
With Apple Watches, Fitbits, and even calorie-counting apps, health has never been easier. Track your steps with simply your iPhone, but with a smartwatch, you can track your heart rate, mode of exercise, and calories burned. Exercise equipment like Peloton bikes or smart mirrors (that’s right) bring virtual trainers into your home and allow you to have a gym-like experience without the commute. If you have the money, spend it on your health.
Sleep Well
Studies show that sleeping between eight to ten hours for adults leads to overall health and longer life. If you struggle with interrupted sleep or insomnia, try a melatonin supplement (doctor-approved, of course). Your body needs that time to reset and generate new cells, so try to reduce blue light from tech before bed and drink a calming, warm beverage, like tea.
Don’t Use Anything “Too Good To Be True”
If you see an ad that reads “Lose 20 pounds in three days,” avoid that product. Supplements and vitamins aren’t always FDA-approved, meaning they could simply not work, or worse, hurt your body. True health means focusing on real, whole foods and regular movement. You do not need some detox tea or elderberry pill. All you need is a balanced diet and a little exercise.
It’s Not “All or Nothing”
You don’t have to starve yourself to be healthy. In fact, you don’t even have to give up your favorite food. As for me, I am still eating ice cream. I’m not eating entire gallons of ice cream anymore, but I have a popsicle every day. And that makes me feel satisfied. Pizza will always be one phone call away, just make sure it’s not your dinner every night. Choose balance over extremes.
Try New Recipes
There is a whole world of food out there that you haven’t tried. Dedicate every week to trying something new, like moon milk or guava or parmesan crisps. I’ve seen some people, in the name of getting healthy, eat boiled chicken and white rice for every lunch and dinner. Umm…excuse me? Where is the garlic?! Spices are very low-calorie and full of vitamins, so add some fresh-grated ginger or fennel seed or Thai curry or kimchi. Your palette will become so impressive!
Cut Sugar Where You Can
Sugar creates insulin spikes, and too much of it has been proven to lead to diabetes. So opt for more complex sugars rather than simple ones, such as high fructose corn syrup or white sugar. If you drink coffee every morning, sub cubes of sugar with a sugar-free flavored creamer. If you are baking muffins, switch out white sugar for honey or agave. It’ll taste great and feel better!
Eat Half of Your Meal when Eating Out
American restaurants often serve massive portions that mean more calories per serving than a typical meal. Why? So they can increase the prices. Ask for a box with your meal, or even before it is served so that you can place half of the meal in the box and close it, focusing only on what’s on your plate. You won’t feel so bloated afterward!
Losing Weight Won’t Fix Your Life If you’re like me, you may have been fantasizing about being thin your whole life. You imagine a perfect you, confident, beautiful and strong. However, if you stick it out and lose all the weight, your insecurity might not go away. Weight loss isn’t a magic formula. Weight loss won’t change you, the inner you. You need to learn to love her in spite of her flaws, no matter what. She deserves it, too.
