7 Easy Resolutions to Keep in 2014
Are you tired of "trying" to lose weight every year? Maybe it's time to relax and focus on your wellbeing in 2014, instead of the scale. The best part is that when you finally do focus on wellness, weight loss usually comes along and so do confidence, focus, energy, productivity and happiness.
Here are seven ways to guarantee that you will increase your wellness, and therefore your happiness, in 2014:
1. Drink More Water
Many of us are dehydrated and don't even realize it. Without water we cannot survive, but most of us just get by and are probably showing signs of dehydration.
Are you constantly tired, do you crave sweets often? Do you have dry skin, or is your urine yellow? Chances are, you could be dehydrated.
When fully hydrated our bodies eliminate waste more effectively, which can quicken our digestion system and clear up our skin, which is the body's largest organ of elimination.
To estimate how much water you should drink, divide your body weight by two and drink that many ounces per day. Drink more if you sweat a lot and consume copious amounts of caffeine and sugar.
2. Eat More Greens
Most greens are loaded with phytonutrients like lutein, zeaxanthin, and are also high in folate — an energy-boosting vitamin. Most green leafy vegetables are high in chlorophyll and magnesium, which the Standard American Diet is severely lacking.
Add kale, chard, spinach, mustard greens and salad greens to your meals to help clean out your digestive tract and crowd out less healthy foods.
Not a fan of eating steamed or raw greens? Sneak greens into smoothies, omelets, stir frys, and soups. You may not notice they're there but your body will!
3. Take a Multi-Vitamin
A good quality multi vitamin is a great way to cover all of your bases. Even those of us with the cleanest diets can be missing out on key minerals lost from over-farmed soil, pesticides and long distance travel of produce. I use a food-based vitamin for better absorption.
4. Breathe Deeper
Bills, kids, school, work, or worrying about loved ones? We all have challenges in life that we have to deal with. Deep belly breathing helps reduce stress and tension in the body when worry gets the best of us.
A meditation practice may sound like too much for some, but simply taking a breathing break in the middle of a stressful situation can help lower blood pressure and may help you think more clearly. Place one hand on your stomach and slowly take a big inhale filling up your belly first and counting to four, then slowly exhale also on a four count. Repeat until you feel good.
5. Sleep More
Countless hours in the gym aren't much good without enough sleep. Growth hormone is released during deep sleep and without it muscles won't be able to repair the damaged cells and tissue that occur while strength training. Lack of sleep is also linked to weight gain and lower immune function.
Sleeping an average of seven to nine hours is recommended by the National Sleep Foundation for adults, so hit the hay earlier in 2014 and get sick less, build more lean muscle mass and lose weight.
6. Walk More
Between cars, subways, buses, and elevators, we now walk less than ever before in history. Because of this our waistlines have increased and lifestyle-related disease is on the rise. By walking briskly for thirty minutes a day you can burn 1400 calories more per week (actual amount depends on your weight, fitness level and speed). Not only that, after a brisk walk you release endorphins making you feel better too.
Can Walking Be Enough To Reduce Obesity in America?
7. Be Kinder to Yourself
Shut down the negative self-talk and don't listen to that little voice in your head that doubts your abilities and criticizes your thighs. Appreciate your body and respect your mind. You're only given one of each.
Plus, when you are kinder to yourself, you wind up being kinder to others and this is a win-win for everyone!
Happy and Healthy New Year to you all!
Readers - What are your resolutions for 2014? How do you intend to keep them and achieve them? Leave us a comment below and let us know.
Jennifer Cassetta is a third degree black belt, clinical nutritionist and personal trainer. She loves kale, chocolate and wine. She loves to punch, kick, lift weights, meditate, and dress up in stilettos. She empowers people to be strong, safe and sexy through nutrition, fitness and self-defense, and you can read more at www.jennifercassetta.com.