West Union Iowa News

News Keep New Year's Resolutions to Eat Right, Exercise and Live Healthy Iowa Posted 6 January 2010 Legend says some 4,000 years ago an early Babylonian resolved to return borrowed farm equipment to start the New Year. Today, the most common New Year’s resolutions involve losing weight or eating better. However, from ancient Babylon to modern Iowa, many of those resolutions end up broken. “Only about two-thirds of people maintain their resolutions after two months,” said Sarah Francis, an Iowa State University assistant professor and ISU Extension nutrition specialist. “The best way to keep your resolution, particularly if it involves starting a new nutrition habit, is to plan in advance.” Francis offers these tips to help Iowans keep their New Year’s resolutions: • Be realistic. Choose a goal that is achievable. For example, instead of resolving not to eat potato chips, decide to eat healthier snacks. • Plan ahead. Do not wait until 11:59 p.m. on Dec. 31 to choose a resolution. Think it through beforehand.  • Outline your plan. Think of ways to make the plan successful and how to deal with setbacks. This could include calling a friend or family member to keep motivated. • Make a list that shows the positive results from making the change and the negative consequences of not sticking with it. Then use the list as a motivator. Continue adding to the list. • Talk about it. “Tell your friends and family about your resolution so they can offer support,” Francis said. “Someone you know may want to make a similar resolution, and you could work together to achieve your goals.” • Reward yourself. “If your resolution is to exercise more, a reward could be a new exercise shirt. If your resolution is to diet, try not to reward yourself with food, but instead treat yourself to something else you enjoy, like new music,” Francis said. • Track your progress. Make short-term goals that will lead to achieving the long-term goal. Use a journal to keep track of the short-term goals. • Don’t beat yourself up. Do not dwell on setbacks; everyone has a bad day. Instead, focus on the positive changes so far. • Stick to it. It takes about 30 days to prepare to make a lifestyle change and another month for a behavior to become a habit, Francis explained. “You need to do an activity for six consecutive months before you get to the level of maintaining the change. Lifestyle change isn’t a straight shot; you often will cycle through preparing for and taking action before getting to maintenance.” • Keep trying. Changing one’s lifestyle does not have to begin only on Jan. 1. It can happen any time. • Join the Live Healthy Iowa 100-Day Challenge. This team-based weight loss and physical activity program helps Iowans make positive changes that lead to a healthier lifestyle. The 2010 program begins Jan. 14. For more information or to register visit www.LiveHealthyIowa.org. Live Healthy Iowa is a partnership of the Iowa Department of Public Health, Iowa Sports Foundation and Iowa State University Extension. For more information on nutrition and health or to receive a weekly e-mail from ISU Extension including a food, recipe and activity of the week, visit www.extension.iastate.edu/healthnutrition.

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