4 steps to restart those resolutions

It’s been at least two months since your brave New Year’s resolution to get healthier. If good intentions were all it took, you’d be well on your way to improved eating habits and toned abs by now. But, if you’re like many busy people, your goals may have been sidelined by what wellness experts called the ‘real-life’ factor.

Michelle Cederberg, owner of Live out Loud Fitness and Wellness Consulting, says the hardest but most important part of any lifestyle change is the commitment to just start. “You don’t need to set aside enough time to change the world,” she chuckles. “You just need enough time to start building successful habits.”

Surprisingly those habits can be hard-wired into the brain by simply acting on them over and over again. Here’s Cederberg’s four-step process to get those resolutions back on track.

1. Identify a goal and write it down with words that convey commitment and conviction. For example, “I will be physically active three times a week; I will eat breakfast on weekdays.”
2. Map out the days and time you will act on your goals. Choose times that are least likely to be sabotaged by conflicts. Also, be realistic - 30 minutes three times a week for exercise is doable, and most of us can squeeze in a bowl of whole grain cereal with low-fat milk or a cup of yogurt into our morning dash.
3. Decide what you are going to do during your fitness “appointments.” For example, “Monday, I’ll walk on the treadmill for 30 minutes; Wednesday, I’ll warm up for 10 minutes and do a little weight routine; Friday, I’ll take in a yoga class.”
4. When your fitness day comes around, spend time on your goal, no matter what. If, after 10 minutes of genuine effort your heart isn’t in it, step away until your next day. It’s okay to do less if your mind and body are talking you out of it, but it’s important to meet the bigger commitment of actually getting into your gear and showing up. That imprints the habit of exercise into your brain, and that’s how you’ll succeed. Besides, Cederberg says, “Once you’ve put in 10 minutes, chances are you will end up doing 30.”

Snack Attack

When the snack bug bites, it often takes work to satisfy a child’s appetite with something wholesome yet delicious. These snack samples should pacify both parent and child— nourishing nosh that gives taste buds a kick. Best of all, they’re fast and easy to make.

• Ants on a Log
  Don’t mess with tradition! Good old-fashioned peanut butter on celery sticks dressed with raisins. Kids have been snacking and enjoying this treat for years.
• Apple Danish Roll-Ups
  For a more fortifying snack, roll slices of honey ham, cheese, apples (cored, sliced and peeled) and a dash of cinnamon in a wholewheat tortilla shell. Microwave for 30 seconds and serve. The scent of warm cinnamon, apple and melted cheese will definitely get their mouths watering.

Two more great make-ahead snacks are on-line at growingalberta.com

• Yogurt Pops
• Granola Bars

For Recipes Visit: GrowingAlberta.com/RecipesForLiving