Four Resolutions You Can Start and Keep
Every year it seems like more and more people set out to make a large change to their life but can’t seem to keep up with it by the end of the year. Sometimes that’s for the better but other times it’s not. I believe the biggest driver is that it’s something you have to take away. What if we tried something else? What if we tried adding something instead of taking it away? Here are four resolutions you should start and will still be doing at the end of the year.
Add A Serving of Fruit to Your Day
I’m not talking about juice. I’m talking about whole fruit. The most recent data suggests that 75% of Americans don’t meet the minimum recommendations for fruit intake. That number actually does include 100% juice. The issue I have with 100% juice is that it’s only a concentrated version of the real fruit. Did you know that it takes three oranges to make one, an eight-ounce portion of 100% orange juice? By having fruit juice instead of whole fruit, you’re missing out on a key component of fruit. Fiber, both insoluble and soluble, are in whole fruit but not in 100% fruit juice. Soluble fiber is most abundant in fruit. This kind of fiber helps to lower your cholesterol and as little as two pieces of fruit every day can lower your risk of death from all causes by 41%.
Add a Serving of Vegetables to Your Day
While 25% of Americans meet the minimum recommendations for fruit every day, only 13% meet the minimum recommendations for vegetables. Similar to fruit, one of the components of vegetables is fiber. Most of the fiber in vegetables is insoluble fiber which helps with keeping our bowel movements regular. The major benefit of vegetables is their wide variety of vitamins. Not all vegetables are created equal though. Think about all the different colors of vegetables. Each of those colors has a higher concentration of vitamins than another. For example, dark green vegetables have the most vitamin K and orange vegetables have the most vitamin A. Getting a wide variety of vegetables throughout the week helps guarantee that we’re getting the wide variety of vitamins that we need.
Take a 15-minute Walk After a Meal
If you remember one of our earlier posts, we’re big proponents of simple activity for large benefits. We’ve talked about the benefits of adding a serving of fruit and a serving of vegetables to your day. Each of those is just one thing and the same goes for this one. Walking for just 15 minutes following a meal is even more effective at reducing blood sugar than a longer 45-minute walk in the afternoon.
Visit a Farmer’s Market
What better way to find some high-quality goods than to visit your local farmer’s market? You can even talk with a farmer about what time of year different fruits and vegetables are available. Growing conditions and weather effect how plants grow and every region of the U.S. is a little bit different. Besides getting your serving of fruit and/or vegetable you’ll be helping to support your local economy!
For more suggestions and to start creating a plan for you, sign-up for your free meet-and-greet today to get started.