DR. LISA GOODMAN, DC, CCSP, CACCP

Health-related New Year’s Resolutions are always made with the best of intentions. Some popular ones include: “This year I’m going to lose 15 pounds!”, “I’m going (vegan, keto, Paleo, gluten-free, insert other popular diet here) in January!”, “I’m going to start working out 5 days a week!” These are all great ways to improve our health, but why do they often seem to fall by the wayside by January’s end. Is it because our ideas are too lofty, our expectations too grand, or perhaps our resolutions too vague?

We all want to improve our health. This year, let’s make realistic health-related resolutions that can last forever instead of just a few weeks! Here are some easy ideas to incorporate into your life:

Baby Steps.

Don’t fall into the lofty goals’ trap! For some, trying a diet overhaul (like Keto or Whole30) may be just the ticket; for others, this is a one-way road to failure. Instead, try making one healthy change every week. For instance, this week, cut soda from your life, stock up on seltzer water and enjoy a bubbly water whenever you crave soda. Next week, commit to having healthy snack options (like an apple) available to avoid the inevitable “hangry” crash.

Read Labels!

This one is a total game changer. You won’t believe what is actually in that seemingly innocent bag of cookies. If you can’t pronounce it, it is probably not food and does not belong in your body! My rule of thumb is – if it has more than five ingredients, and/or I don’t know what the ingredients are, I don’t buy it. Be on the lookout for added sugars sneaking in under the alias of dextrose, maltose, sucrose (pretty much anything ending in -ose), and the worst offender – high fructose corn syrup!

Do a Kitchen Clean-Out.

Let’s be honest, it’s probably time to clean out that fridge and pantry anyway, right? While you are at it, throw out or give away unhealthy foods and replace them with healthier options. Toss the cookies, candy, chips, refined grains (white bread, pasta, boxed cereals, pastries, cakes, etc) and replace with apples, bananas and grapes. PS – grapes are great for your skin. Replace boxed cereal with oats, replace packaged desserts with dark chocolate, replace chips with veggies and hummus.

Eat Fat!

We have been conditioned for 60 years to believe that all fat is bad for us. However, this has been proven false. Did you know that dietary fats are essential to give your body energy and to support healthy cell growth? They also protect your organs and help keep your body warm. Fats even help us absorb certain nutrients that are necessary to produce important hormones. There are, however, good fats and bad fats. Trans fats or hydrogenated oils are fats you want to avoid; these are found in packaged foods that have a long shelf life like cookies, crackers, instant breads (crescent rolls, biscuits, cinnamon buns that come in tubes), and margarines. Healthy fats can be found in grass-fed butter, ghee, coconut oil, avocado oil and olive oil. “Good” fatty foods include nuts/seeds, avocados, cold water wild caught fish like salmon/sardines, grass-fed meats and pastured eggs.

Be Mindful.

Portion size is a hard thing for many Americans. We have become a nation of “super size” portions, and it has helped cause an epidemic of obesity. Your stomach is roughly the size of your fist, and therefore your plate should reflect the same. There is a little trick I like to call ‘the sigh.’ Have you noticed when you are eating and start feel full you take a nice deep breath? Pay attention, everyone does it. This is your stomach telling you it’s full and you can stop eating now. Listen to your sigh!

When, where, and how we eat our food has a big impact on digestion. If we are always eating at our desks, in the car, in front of the television, our bodies are not in parasympathetic mode (the “rest and digest” mode). By eating in a quiet enjoyable space and focusing on your food, you will not only start to notice how delicious the food you are consuming is, but your digestion will improve as well. Try it!

And parents – don’t finish the food left on your kids’ plates. No matter how tempting the chicken nuggets or mac and cheese may be.

Move Every Day!

Exercise is proven to improve pretty much every aspect of being a human. It boosts mood, improves digestion, increases energy, improves brain activity… the list goes on. The days are already getting longer… try to get outside everyday and take a walk, soak up that vitamin D!

Get Adjusted

One of the best ways to keep your immune system at its peak is with regular chiropractic care. Did you know that chiropractic adjustments boost your immune system? Not only that, but seeing a chiropractor regularly (about once monthly) allows your chiro to notice changes in your health and body and help you solve them before they become problematic.

Remember, start with small, manageable goals and stick to them. Happy new year!

Washington Park Chiropractic is the only practice in Denver, Colorado specializing in Sports Chiropractic, Prenatal Chiropractic and Pediatric Chiropractic. Our Doctors are expert certified and trained in Sports, Pediatrics and Prenatal Care including massage, acupuncture, Webster Technique, Graston Technique, Laser, K-Laser, Kinesiology Tape, RockTape and Normatec.