A new outlook for the new year

The New Year is just around the corner, and this could be a pivotal moment in your health plan. This is the perfect time of the year for all of us to reflect on our personal health goals and resolve to make healthy lifestyle choices in the coming year. 
After all, what better way to start the New Year than with a fresh outlook on life? Whether you are looking to start the year off with a healthier lifestyle, or you simply want to maintain your great health from last year, these inspirational tips will help you successfully reach your goals.
Start by taking a holistic approach to your health plan by including healthy eating and physical activity in your daily routine. Small changes to your lifestyle can bring big results in terms of overall well being.
Seeing a doctor to monitor things like your blood pressure, cholesterol, weight, and more, should be a non-negotiable. It gives you a big-picture view of how your health is doing and any potential areas of improvement.
If you are serious about recalibrating your diet, don’t fall victim to the latest diet craze and short-term fixes. Start with a common-sense approach for eating healthy, such as limiting salts, sugars, and fatty foods from your meals. 
We should be consuming more heart-healthy unsaturated fat and fewer saturated fats. Avoid empty calories. Replace those items with nutritious vegetables, fruits, lean meats, whole grains, and low-fat dairy products. 
This year, resolve to increase your intake of produce to lower your disease risk. More fruits and veggies mean more fiber, vitamins, minerals, and phytochemicals, plus more flavor and color added to your meals. 
Remember, when you’re adding more fruits and veggies to your meals, you can choose from fresh, frozen, canned, or dried varieties—just remember to buy packaged items without added sugar, oil, or salt. Foods that are nutrient-rich and high in antioxidants are keys to long-term health and vitality.  
Some basic cooking skills are required to live a healthy lifestyle. If you rely on convenience foods and restaurants too much, you will most likely over-consume calories, but you would also be spending far too much money on food. This year, look for ways you can improve your cooking skills to make healthy eating more fun!
A lack of preparation has led to many a person’s healthy-eating downfall. Cooking at home is the perfect way to make sure you’re getting your fill of the different macronutrients. Prepare and cook meals with fresh ingredients and healthy fats. Healthy foods are a resource for energy. The right foods can revitalize your body.  
When you are trying to eat healthier, reducing salt, fat, and sugar may leave you with tasteless, boring food. You can add flavor and color back to your recipes by adding herbs and spices.
With planning and practice, making more meals in your kitchen and enjoying them at your dinner table can help you reach several goals: eating healthier, cutting calories, saving money, and increasing family time.
Spread healthy meals and snacks throughout your day at the appropriate intervals. Your reward: long-lasting energy and fullness, plus no hunger in sight.
Once you have improved your diet with nutritious foods, you could find yourself reaping the benefits of more energy. Use this energy to enhance your daily exercise routine. Depending on your current fitness level, it could be as simple as adding a 20-minute walk to your day or a full-scale workout. 
Know your starting point, so you can pick activities that are comfortable and realistic for you, and build slowly at a pace that feels right for you. 
To attain the most health benefits from physical activity, adults need at least 150 to 300 minutes of moderate-intensity aerobic activity, like brisk walking or fast dancing, each week. Adults also need muscle-strengthening activity, like lifting weights or doing push-ups, at least two days each week. 
Physical activity is anything that gets your body moving. Even small changes can help. You can take the stairs instead of the elevator. Walk down the hall to a coworker’s office instead of sending an email. Park further away from your destination. Take that first step today! The point is to commit mindfully to regular physical activity for overall health and a healthy heart.
Speaking of your heart, have you tried meditation? Certain breathing exercises and other meditative techniques can help you lower your blood pressure, control stress, and increase peace in your life.  If you are interested in incorporating meditation into your routine, try a few different styles and consider guided exercises to get started with one that suits you. It is a great way to improve your quality of life, even if you only have a few minutes to do it each day.
This is your year – the one where your healthy habits take root, and you reap the benefits of them! Staying active and enjoying nutritious foods can help us achieve good health and vitality for the New Year and for years to come in the future.  
(Sources: health.gov, www.mayoclinic.org, www.myplate.com, www.nutrition.gov, USDA)