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Resolution: An apple a day

No time to exercise? Love junk food? Here are five easy resolutions for a more healthful 2007

By Nicholas Drake

What is it about a new year that suddenly turns sane folks into overnight self-help gurus? A fresh start? A sense that Father Time is gaining ground? A chance to redress past missteps? Perhaps all of the above. Whatever the reasons, the start of a new year seems to motivate the masses into some self-improvement zone. How many eager souls actually take action after pining over their resolutions is another story entirely.

Becoming more healthful is a top choice for a lot of individuals bent on marking the January 1 milestone. Some join gyms. Others do diets. Both good choices. Yet what if you’re not quite that ambitious or don’t have time or cannot muster up funds? You can still positively impact your health by taking small steps. For overachievers and slackers alike, here are five easy ways to become more healthful in 2007.

1. Drink More Water

Is there anyone who doesn’t know you’re supposed to drink eight glasses of water a day? How difficult is that? It may only be water, but it’s got loads of health benefits.

“Water is essential for the body to function properly,” says Jessica Siegel, MPH, RD, media spokesperson for the California Dietetic Association in Playa del Rey. “It carries nutrients through the body and helps regulate body temperature. Even slight dehydration can drain your energy and decrease mental clarity.”

Siegel, who regularly appears on the Food Network series Weighing In, recommends drinking at least 64 ounces of water daily—more if you live in a hot or dry climate, engage in daily exercise, or want to lose weight. As a diet tool, water has numerous complementary advantages.

“Water can help you burn calories faster, break down fatty tissue in the body, and carry out the waste created by fat loss,” she explains. “Being well hydrated can actually prevent water retention by diluting the salt concentration in the blood. You also might eat less when you’re well hydrated since water helps your stomach feel fuller. Feeling hungry can be a signal of dehydration rather than actual hunger for food.”

In addition to weight-loss benefits, water can help prevent repeated kidney stone formation and reduce colon cancer risk in women.

2. Move Around More

Are you a couch potato? Regardless of the time you spend in horizontal limbo, you can benefit your health immensely by resolving to move your body more. There are lots of ways to include small amounts of exercise into your daily curriculum without having to join (yikes!) a full-fledged program.

“It only takes exercising for 10 minutes to have a positive impact on your health,” says Daria Clarke, owner of a personal fitness training business in Las Vegas, Nevada. “Make an appointment with yourself to do some type of exercise daily. Make it part of your life routine. Just like you take a shower every day, take a few minutes to exercise.”

Clarke, an ACE-certified personal trainer, acknowledges easier methods of exercise, such as using stairs instead of elevators and steering your car to the back of a parking lot instead of the convenient front row. She also has a few tricks of the trade to help sedentary individuals get more mobile.

“Consider putting up a map in your house and then walking around the world,” Clarke says. “You simply mark starting and ending points, gauge the distance, and then walk that distance on a treadmill or in an outdoor setting. For example, Las Vegas to Los Angeles is roughly 300 miles. Try walking that amount over several weeks. Or choose your own favorite destination.”

If you need more social stimulation when exercising, Clarke suggests joining a walking group, going swimming, or engaging in sports activities. Ask a friend to go along with you.

3. Eat More Fruits and Vegetables

Mom was right about making sure to eat all your fruits and veggies. In addition to providing tons of vitamins and minerals, many of these foods include disease-fighting antioxidants.

“The average adult needs two-and-one-half cups of vegetables and two cups of fruit per day,” Siegel says. “I teach people the color rule: Different colors mean different nutrients, which mean different health benefits. Try eating a variety of colored produce every day, especially dark green and orange-red vegetables. Eating more produce in general is associated with lower risks of stroke, heart disease, Type 2 diabetes, certain cancers, and a healthier body weight.”

And about that saying, “An apple a day keeps the doctor away”: While it might not be technically accurate, keep in mind that one apple contains 10 vitamins, 10 minerals, and all 18 amino acids for protein.

4. Prepare More Healthful Foods

Compared to even a few years ago, today’s exchange of culinary dishes from nations far and wide has reached global proportions. Even in small towns you can now sample Greek, Chinese, Mexican, Indian, Italian, Turkish, Latin American, and other regional delights. In turn, more people are experimenting with cooking a variety of these foods at home, which can have numerous health benefits.

“Cooking for yourself is a great way to improve the healthfulness of your diet since you control what goes into your foods,” Siegel says. “I recommend starting with minimally processed ingredients, such as fresh vegetables, extra virgin olive oil, fresh fish and seafood, fresh organic lean meats and poultry, dried beans, and whole grains. Cooking methods are important too. Broiling, steaming, and pan sautéing in olive oil are the cornerstones of healthful cooking.”

You don’t have to be a five-star chef to get started. Hop online or subscribe to newsletters and magazines that feature health-oriented recipes from various cultures.

5. Reduce Stress More

Listening to lots of Bob Marley is one way to reduce stress. Yet as the pace of life continues to quicken—both at work and at home—consider the following suggestions from the (US) National Mental Health Association for a more irie state of being.

Be realistic. If you’re overwhelmed by some activities, learn to say no. Eliminate activities that are not absolutely necessary.

Shed the superman/superwoman urge. No one is perfect, so don’t expect perfection from yourself or others. Ask for help if you need it.

Meditate. Ten to 20 minutes of quiet reflection may bring relief from stress as well as increase your tolerance to it.

Make time for your hobbies. Take a break from your worries by doing something you enjoy.

Share your feelings. A conversation with a friend can help you realize you are not the only one having a bad day, caring for a sick child, or working in a busy office. Don’t try to cope alone.

Be flexible. If you’re meeting constant opposition in your personal or professional life, rethink your position. Arguing only intensifies stressful feelings. Learn to compromise with others.

Go easy with criticism. You may expect too much of yourself and others. Remember everyone is unique and has his or her own virtues, shortcomings, and right to develop as an individual.