Resolution 2013

Every year, promptly before the beginning of the new year, we think of all the things that we need to change in our lives or the goals that we need to reach! Then we go ahead and set our resolutions with all the hope and expectations that a new beginning brings. With that done, and the new year still a few days away, the thought creeps in, we have decided to be good the whole of next year, oh my god, lets have the last few days of fun! And we do the exact same things that we promised ourselves not to…. This is the beginning of our downfall and yet another year of unfulfilled resolutions…

Of course the most popular resolution is to lose weight (which used to be mine year after year for many years), which we approach with a number and make it even more daunting. I have to lose 10 kilos this year or fit into a size 8 dress etc. Typically this kind of plan ensures the first 2 weeks of January being great (eating breakfast, avoiding the ice cream after dinner, no namkeen with tea etc), that slowly changes, one meal at a time, and we get back to our normal routine and then some big occasion lands itself suddenly and demands a crash diet, weight loss and a subsequent weight gain, and back to routine. So, we start again, another December, a few kilos heavier with the same resolution!

How about we try something slightly different this new year? Like focussing on Health vs Weight and to acquire at least one healthy habit for the entire year and hopefully for life . 

So, lets see, maybe I could list a few that will help you choose…

1. Eat a portion of raw vegetables or fruits at each meal. This will add a host of immune boosting antioxidants, vitamins and minerals to your diet. Every colour of fruit or vegetable brings its own unique group of phytonutrients or plant nutrients that protect and cure the body in a multitude of ways. e.g. Blue-purple coloured fruits and vegetables like blueberries, purple grapes, plums, eggplant contain resveratrol, anthocyanidins, phenolics, flavonoids which support heart, brain and bone health and provide antioxidant protection against ageing. Raw fruits and vegetables will also add the extra fibre to our diet which is great for digestive health and will make us full even with consuming lesser calories.

2. Swap one refined grain that you are currently using with a whole grain, like rice with red rice, white bread with whole wheat bread etc. Whole grains not only reduce the risk of many chronic diseases like type 2 diabetes, heart disease etc, but also have a lower glycemic index and high fibre content which helps weight management.

3. Eat your last meal 2-3 hours before your bed time. This helps your body digest the meal fully before the body prepares to rest. During digestion the blood rushes to the digestive organs and while we sleep, our body repairs and rejuvenates the wear and tear of the cells. If we sleep immediately after a heavy meal, both of these processes cannot take place efficiently. This causes the undigested food to remain in the system for long causing acidity, burping, a bloated stomach and waking up feeling tired, not fresh as the recovery was hampered.

4. Cut the sugar in your tea or coffee by half. Sugar apart from being addictive and adding to the empty calories causing weight gain, is also toxic for the body in many ways. So, a great way to start being aware of your sugar intake and controlling it, is to halve the quantity consumed daily in your morning and evening tea/coffee.

5. Swap one snack everyday with a portion of nuts or seeds. Snack times are typically moments when even the most enthusiastic healthy eaters give in to unhealthy munching. It is the best time to chomp on a portion of nuts or seeds like peanuts, almonds, walnuts, cashews, sunflower seeds, flax etc. The high protein and fat content keeps you fuller for longer and the B vitamins give you energy and promote your metabolism. They also contain selenium, chromium and vitamin E, which are all components of antioxidants that fight free radicals (that can age and damage your body's cells).

6. Drink 2 glasses of water on waking up. For our body to work optimally, we need to be hydrated. After 7-8 hours of sleep when we consume water immediately on waking up, it hydrates all the organs of the body which makes us alert and refreshed. This also increases the metabolism and helps the kidneys effectively eliminate various toxins and waste products. It also adds to the total water consumption of the day!

I hope this new year, you are able to achieve all that you set your heart on. Wish you good health and a Happy New Year!