New Year's Resolutions - Eating Healthy and Getting in Shape

Happy New Year!!! So another year is in the books and here we are, as we do each year about this time, wondering how it is possible that yet another 365 days has already gone by. The fact remains that yes, another 365 days have come and gone and here you are left to decide what it is about this year, 2012, that will make it better than the last...Perhaps even the best ever??

You can't really even say "New Year" without concurrently thinking about "resolutions". With the New Year comes new beginnings and often times those beginnings are initiated by the well known, and oft anxiously awaited, New Year's resolutions. Year after year the masses proclaim those things that they will start doing or stop doing that will, in turn, make their lives improved. Interesting then that, according to WikiAnswers, "only 8% of Americans achieve their New Year's resolutions". Pretty sad isn't it? All the fuss about our impending resolutions, yet only 8% of us (if you are American...I don't readily have statistics for other places throughout the world) successfully achieve them.

I have a number of suggestions for achieving your resolutions and some of my previous posts can hopefully lend themselves to make doing so more reasonable:

• Create a healthy grocery list and put it to use! Surround yourself with good, nutritious food options.
• Create SMART goals. It is pointless setting goals that are unrealistic - Use this guide to help!
• Begin following a weightlifting routine. While diet / nutrition are key aspects to getting and staying in shape, a solid workout regimen is hugely important for facilitating a successful "flab to fab" transition.
• Be consistent! To create a new habit, it is said that one needs to repeatedly perform whatever it is they are looking to start or stop for 21 days straight. That is not to say one should be in the gym 21 days in a row, but that does mean one should strive to be consistent in their diet and mindset for as long (and longer).
• Follow my Top Five Nutrition Tips.

As we enter yet another new year, many of us will turn to the gym in an attempt to achieve are New Year's resolutions. I wish you all the best in making this the best year of your lives!

Healthy Grocery List Ideas

 What do you have on your list?

Grocery shopping can be a confusing, even intimidating experience for those who are looking to eat healthier, but have little experience in buying the correct foods in order to do so. I do want to acknowledge that while it is true that some healthy food choices are a bit more expensive than other, not-quite-as-healthy options, this is not always the case. That being said, only you can be the judge of what is going to work for you from a cost perspective.

The following is a list of items which I deem to be healthy food choices. I will organize them by macronutrient (proteins, carbohydrates, fats) to make tailoring your list to your specific dietary needs a bit easier. Many of the items listed are those that I frequently purchase (noted with a "*"), while some are those that I usually only pick up if I am looking for a change of pace. Hopefully this list will give you some ideas for the next time you visit the grocery store!

Proteins

• Milk* - Loaded with vitamins and minerals
• Chicken* (sliced, breast, etc.) - Lean protein source that can often be found at good prices
• Eggs* - In addition to the protein they provide, eggs are a great source of healthy fats, vitamins and minerals - If restricting calories or eating reduced fats, try Egg Beaters of egg whites
• Cottage cheese* - Contains a slower-digesting protein called casein - Good any time
• Greek yogurt* - Packed with probiotics and protein, Greek yogurt is a great snack that mixes well with your favorite fruits, cinnamon, etc.
• Beef (steak, patty, ground*) - While some beef can be a bit high in saturated fat, it is loaded with protein (eat in moderation or, if ground, find something like 93/7)
• Pork loin/chop - "The other white meat" is another good protein source and offers a change of pace
• Fish (tuna*, salmon, tilapia, etc.) - Omega fatty acids and protein are the name of the game with fish - Limit intake to 2-3 servings per week to avoid any mercury-related concerns
• Turkey (deli meat* or ground) - Another change of pace meat that is lean and versatile
• Bison - Extremely lean meat that is loaded with protein - "Gamier" flavor than beef
• Cheese/String cheese* - A great add-on to other foods and makes a great, portable snack.

Carbohydrates

• Grains* (breads, cereals/oats, pastas, quinoa) - Whole wheat variations - Make sure ingredients listed state "whole grain" or "whole wheat" and not something like "enriched, bleached..."
• Sweet potatoes/Yams - Packed with vitamins and minerals, great source of energy and makes a nice side dish
• Vegetables* (broccoli, asparagus, lettuce, carrots, peppers, etc.) - Vitamins, minerals, antioxidants - Great side dish or snacker
• Fruits* (apples, bananas, berries, etc.) - Loaded with vitamins and minerals, good source of energy
• Legumes (red kidney beans, black beans, lentils, etc.) - Nutritionally balanced food containing proteins, carbohydrates and fats and is a great source of fiber - Be cautious of sugar content in canned beans.

Fats

• Nut butters/Nuts* (peanuts, almonds, etc.) - Great source of unsaturated fats and pairs wonderfully with grains, fruits and even vegetables - Look for a "natural" butter that includes little more than the variation of nut and possibly some salt on the ingredients panel
• Extra virgin olive oil - Mixes well with vegetables, in salads, or as a topper for meats
• Avocado - Source of healthy fats that can be eaten on its own, as part of a healthy snack like guacamole, or chopped up in salad
• Cream - In moderation, cream is a nice thickening agent to use in shakes, coffees, etc.
• Protein foods* (meats, eggs, fish, cheeses, etc.) - Often saturated fats which, while not inherently bad, should be consumed in moderation.

Please share - What do you have on your list?