It’s that time of year when many people make New Year’s resolutions to lose weight, eat more nutritiously or become more active.  Unfortunately for many of us, by the time Valentine’s Day rolls around, these goals are but a distant memory.

Often this occurs because we set goals that are too ambitious or too vague, or because we fall victim to the “all-or-nothing” mentality that suggests we’ve “failed” if we lapse just once.

This year, make kinder, gentler and more realistic goals.  Create an action plan of healthy habits you’d like to learn, with reasonable milestones for achieving them.  And treat the process itself as a journey where you discover more about yourself along the way.
Treat slip-ups as hiccups.  A lapse is a temporary interruption in your plan—a time when you got off track in achieving your goals.  Maybe you ate more than you planned when socializing with your friends, or didn’t walk for a few days when the weather was bad.  Instead of getting derailed by feelings of guilt, treat the lapse as a learning opportunity.  Retrace your steps, evaluate what happened and plan a new strategy to manage the same situation differently the next time.

Get by with a little help from your friends. Recruit a walking buddy, invite a friend to a cooking class, or encourage your work colleague to bring a sack lunch instead of going out.  By having a “partner in lifestyle change,” you’ll be more accountable – and therefore more likely to reach your goals. Plus, you’ll reap the social and emotional benefits of spending time with people you care about.

Personalize the benefits. Improved energy, better health and a slimmer appearance are general benefits of many health-related behavior changes.  Instead of thinking in general terms, make the benefits personal to you.  For example, I will follow through with my activity goals in order to have more energy to play with my children, run a 5k race in the spring, and have greater confidence to wear a swimsuit at the beach. Think of these as your personal motivators, write them down and keep expanding your list throughout the year.

Have a happy, healthy New Year!

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A New Year, A New You

And through the grocery store, and around the mall, and across the kitchen!

When your holiday to-do list seems particularly insurmountable, it’s easy to let your physical activity plans fall by the wayside.  During these busy days, when you don’t think you have time to exercise, is when you need it the most.  Regular physical activity helps alleviate stress, prevent weight gain and nurture your spirit.  And when your days are filled with doing, doing, doing for others, it gives you that warm feeling of accomplishment that you’ve done something positive for yourself.  The bottom line is that it’s important to keep moving during this hectic time of year.

Make it fun.  Jenny Craig spokesperson Valerie Bertinelli loves to get outside, whether it’s walking her dogs, hiking with her boyfriend Tom or horsing around with the kids. In addition to these fun activities consider playing a game of tag with your children or sledding with your family.  Enjoy special time together as you model positive activity behaviors.

Savor the season.  If you live in a cool climate, try skiing, ice-skating or building a snowman.  Strolling through the neighborhood to see holiday lights is a great activity in any climate. Make activity part of the day’s festivities by playing a game of touch football or Frisbee or organizing an indoor scavenger hunt.

Kick up your heels.  Spend more time on the dance floor at your next company function—and less time at the hors d’oeuvres table.  You’ll minimize calories and maximize fun!  Dancing is a great at-home activity too.  Move to the beat of your favorite CD in the warmth of your living room.

Be consistent with your activity routine.  Consider waking up a little early to be active, so a chaotic day doesn’t alter your plans. If you choose to skip your spinning class to squeeze in an extra holiday errand, make it up with a few extra laps around the mall.  When preparing the holiday meal, break your usual 30-minute walk into 10-minute bouts: one before you start your meal prep, one while things are cooking and another with your guests afterward.

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Dashing Through the Snow

Whether it’s co-worker cookie swaps, cocktail parties or your grandmother’s homemade apple pie, this time of year is filled with seemingly endless temptations. All of these mouthwatering treats can make it very enticing to abandon your healthy eating behaviors.

Now, more than ever, is the time to remain committed and continue the positive lifestyle changes you’ve already made. And with some helpful eating strategies, you can do just that!

Eat Breakfast. You may be tempted to skip breakfast and “save” all your calories for the big feast. Doing this will make you more likely to overeat. If you eat breakfast and a light lunch, you should only be mildly hungry by the time the big meal arrives. This will enable you to make mindful, moderate choices.Use Volumetrics® strategies to fill your plate.  The Volumetrics® approach allows you to eat more food and feel more satisfied with fewer calories. Choosing water-rich, high-fiber and low-fat foods allows you to increase your portions, while keeping your calorie intake in check. Start your meal with a vegetable salad or broth-based soup.  Fill half your plate with non-starchy vegetables. Substitute lower-fat ingredients when whipping up your favorite dishes.

Keep an eye on your portions.  Fill your plate one time, and use handy household items to visualize what a moderate meal looks like.  Here’s an example: 4 ounces of turkey (palm of a man’s hand), 1/2 cup of mashed potatoes or stuffing (small fist) and at least 1 cup of seasonal, non-starchy vegetables (light bulb).  Limit gravy to a tablespoon or two (nail polish bottle).  Pop in a piece of sugar-free gum to help you resist going back for seconds.

Strategize for social situations. You can still enjoy social events, while you are losing weight—all it takes is a little pre-planning. Offer to bring a vegetable platter to your holiday party, so you can fill up on water- and fiber-rich veggies instead of fried appetizers or fudge brownies. When going out to eat, look at the restaurant menu online, and plan what you’ll order ahead of time.  And while you’re at holiday events, offer to be the official party photographer to keep you focused on the people—not the food.

VOLUMETRICS® is a federally registered trademark of Barbara Rolls, PhD, used under exclusive license by Jenny Craig, Inc.

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It’s Beginning to Look a Lot Like Holiday Eating

It’s only the second week of December, and you may already be concerned about the possibility of a calorie-laden month ahead.  For some, Halloween candy may have started an extra month of unplanned eating; for others, Thanksgiving may have been the official kickoff of the “it’s-the-holidays-so-I-might-as-well-splurge” mentality.

But it doesn’t have to be that way.  In fact, many of our successful Jenny Craig clients began their weight loss journeys specifically at this time of year. These people chose to not just survive the holidays — but to thrive all year long.  And you can too!  It may not always be easy (we all know holiday temptations are all around us), but with a can-do attitude and a healthy, weight loss mindset, you can start taking control of your weight and your health today.1. Keep in mind that the word “holiday’ ends in day — and not week or month. The special celebrations we associate with this time of year are memorable times with family and friends.  Keep in mind that the holidays are “people events with food present” — not the other way around.   

2. Think moderation, not deprivation.  Enjoy small portions of gingerbread men, latkes, Yule logs and sweet potato pie. These are foods that may have a special meaning to you, so take little servings and savor every bite.  Remember: there are no “good” foods or “bad” foods.  All foods can be enjoyed on occasion, in moderation.

3. Create realistic goals and expectations.  Is it reasonable to think you’ll fit into the jeans you wore in high school in a month?  Probably not.  But it is realistic to set small, manageable goals for yourself, such as trying to eat at least five servings of fruits and vegetables each day or moving your body a little more tomorrow than you did today.  For some, the best goal of all during the holiday season may be to maintain your current weight and prevent weight gain or regain.

4. Avoid an “all-or-nothing” mentality. If you slip up a bit one day, relax.  Instead of using that slip-up as a springboard to abandon all your healthy eating and activity behaviors until January 1, use your lapse as a learning experience, and get right back on track.

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Have Yourself a Healthy Little Holiday