journal food – that means everything!!!!! every little bite!
journal more about everything – remember Bec, you have a very bad memory!
get better organized with bills and home:
Mark specific organization days on your calendar where you tackle a larger project such as a closet or room, or set a 15-minute timer a few times a week for smaller projects such as a cabinet or drawer. Be sure to give yourself a reward like a fun magazine or some other “me time” activity once you have a new area organized.
stop the shopping and get a budget
Eat More Fruits and Vegetables
5-9 servings of fruits and vegetables per day.
Get going this year by adding fruits and veggies to your diet! Put dried fruit in your chicken salad sandwich, frozen spinach in vegetarian lasagna, or double the diced peppers, mushroom and onions in your morning omelet. Every extra bit counts! To find out what counts as a serving, click here. Then use SparkPeople's QuickTrack tool to track your daily servings all year long.
Eat More Healthy Fats
Get Started: Aim for at least 26 grams of healthy fat each day.
The USDA Dietary Guidelines advise that approximately 20% of your calories should come from unsaturated fats each day (and no more than 10% from saturated fat.) That's about 26-40 grams for people eating between 1,200 and 1,800 calories each day. Start by switching ground beef to tuna or salmon, and top your salad with slivered almonds instead of shredded cheese. You can also expand your use of avocado. Use the tasty fruit as a sandwich spread, whole-wheat cracker dip, salad topper or omelet partner.
Pump Up Your Protein in the Morning
Get Started: Eat at least 15 grams of protein at breakfast.
Eat about 25% of your daily protein requirements at breakfast. That's 15 grams for someone eating 1,200 calories daily. (To discover and track your protein needs, visit your SparkPeople Nutrition Tracker.) To meet this goal, include foods like hard-boiled eggs, fat-free yogurt or Greek yogurt, and cheese made from 2% milk in your breakfast. Adding diced chicken to your eggs, or almonds to cereal can also help you rack up a few grams of protein in the a.m.
Experiment with Different Types of Grains
Get Started: Cook a new type of whole grain each month.
Choose from many varieties of quinoa, barley, buckwheat, oats, bran, corn, flaxseed, kamut, millet, rice, rye, sorghum, and spelt. Then search cookbooks and recipe websites for your grain of choice. Place the recipes you find in a folder and when you’re ready, you can tackle a new grain each month!
Improve Your Culinary Skills
Get Started: Create a new recipe each week.
The best way to learn about cooking and improve your skills is to practice. Lay out a game plan. Anything from cooking classes to informative cookbooks can help you improve your skills. Choose one or two new techniques or cooking methods and find the resources available for each. You can get plenty of pointers from Chef Meg's cooking videos on SparkRecipes.com, too. Keep a journal to track the new culinary techniques you learned and how they helped you. Then, you can look back on December 31 and see how far you've come.
Eat More Meatless Meals
Get Started: Go meatless one day per week.
Simply giving up meat one day a week can result in health and environmental benefits. If you already eat a "flexitarian" diet, try working up to two or three days without meat. Don't just remove the pepperoni from your pizza and call it a vegetarian meal. Instead, try to make a valiant effort to include nutritious plant-based proteins like soy products, beans, legumes and nuts with each vegetarian dish you choose. Start slowly, and you may end up finding new dishes you truly enjoy!
work-out at least 4-5 days a week
actually track activity
go through all of my fitness books and write out routines
(stop buying new ones and start making copies from library ones)
jot down titles of neat looking fitness books at the bookstore but don't buy them.... find them at the library!
Use the Wii fit as much as possible for yoga etc.
get more flexible
use the cool new yoga mat at home and the gym
Take Up a New Sport
Sign up for individual or group lessons if they’re offered in your community. Or, if it’s a team sport you want to learn, grab a few buds and sign up for an intramural league! Many cities offer both competitive and fun leagues for all levels.
(I will be checking out a soccer game tomorrow 1/9/10 at the PDX Indoor Soccer Center to see if it is something that I would be interested in joining. I haven't played soccer since elementary school!)
Be more active this summer on the weekends (remember, it's not just about the pool Bec)
Read that bible in a year from start to finish (about 3 chapters a day)
Setting the Tone on This Sensational Sunday!
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