by Kate Evans
It’s that time of year to take stock of all the things you can do to have the healthiest, happiest year ahead.
Most people have New Year’s resolutions for losing weight, exercising more and eating healthier. Here are some recommendations from the Centers for Disease Control and Prevention and other sources that can help you set goals to improve your health. 
Activities, diet changes
Pick an activity you enjoy such as walking or dancing and do it for ten minutes. Then work on doing it longer.
Schedule a time to exercise every day when you know you’ll have energy. Make it your personal time for yourself.
Substitute healthier ingredients to make lower-calorie versions of meals you enjoy.
Eat open-faced sandwiches instead of using two pieces of bread to cut back on calories and carbohydrates.
Limit your food portions and stay within your daily caloric needs.
Fill half of your plate with vegetables and fruit. Make at least half of the fruit you eat daily be fresh fruit, with all their added fiber.
Eating a diet rich in vegetables and fruits can decrease caloric intake, reduce the risk of heart disease, protect against certain types of cancers and increase the amount of fiber and potassium that you get, according to USDA MyPlate information.
Protein foods provide important nutrients and building blocks for maintaining your health and body. Many get the right amount of protein needed from meat, poultry, and eggs, but don’t meet recommendations for seafood, nuts, seeds, and soy products. Look for protein in a variety of foods.
Healthy eating
Start each day with a healthy breakfast. Eggs, oatmeal, whole grains, yogurt, fruit and a small serving of nuts are good choices.
To lose one to two pounds a week, reduce your caloric intake 500 calories a day. That could be eliminating one soda, slices of bread and cutting back on snacks. Mindless eating in the evenings or in front of the TV can add up.
Eat lean meat, poultry and fish, whole grains, more fruits and vegetables, nuts and low-fat or non-fat dairy products.
Seek out more foods that are rich in Omega 3 fatty acids-fish and seafood like salmon, cod, sardines, walnuts, avocados, olive oil, flaxseed oil, green beans, broccoli, spinach, cauliflower and Brussels sprouts.
Limit foods that are high in Omega 6 fatty acids, including vegetable oils, cookies, cakes, pies, doughnuts, crackers, potato chips, French fries and nuts.
Cut out as much sugar as you can and limit fats.
Increase fiber-rich foods like beans and peas.
Eat less junk food and avoid processed foods.
Eat vegetarian a couple of days a week.
Drink eight glasses of water daily.
Get moving daily
Exercise 20 to 30 minutes four to five times a week.
Use a pedometer and start with 2,000-3,000 steps. Work your way up to 10,000 steps a day if you can.
Get up from sitting at least once an hour and walk around.
Go mall walking or do another indoor activity if you can’t walk outdoors.
Go hiking at Cacapon State Park or along the C & O Canal.
Take the kids roller-skating or ice skating, shoot some basketball hoops, toss a Frisbee or a football or play kickball or volleyball as a family.
Put on some classic rock, blues or country music and dance for 10 to 20 minutes.
Try online nutrition programs, do living room line dancing, attend a yoga or fitness class or join a local gym. There are many free online exercise options if expense is an issue.
Sleep & cut stress
Get seven to eight hours of sleep a night along with some fresh air and sunshine daily. Rest is key to the body’s recovery process.
Ease stress by walking, daily exercise, avoiding too many commitments, finding solitude and nurturing oneself.
Yoga, meditation, deep breathing and enjoyable hobbies like listening to or playing music, reading, watercolor painting, carpentry or knitting and crocheting can make you feel so much better.
CDC recommendations
The CDC recommends 150 minutes of moderate exercise or 75 minutes of vigorous exercise a week, along with two days of strength training per week.
Moderate exercise includes walking briskly, light yard work or gardening, light bicycling, heavy cleaning and active play with kids.
Vigorous activity includes jogging, running, swimming laps, tennis singles, soccer, dancing and cross-country skiing.
Obesity multiplies risks
The Centers For Disease Control (CDC) website notes that being overweight or obese can make you a higher risk for serious medical conditions such as heart disease, stroke, Type 2 diabetes, insulin resistance, depression, asthma, sleep apnea, high blood pressure, high cholesterol and triglycerides, metabolic syndrome and cancer.
A weight loss of five to ten percent of your total body weight will produce health benefits that can include decreases in high blood pressure, high cholesterol and high blood sugar levels.
List your health and wellness goals and steps you can take to achieve them now.
Believe you can do it.
Get your physician, health provider and people in your life on board to help you achieve your best health in 2025.
