Five Simple Ways to Make Tough Changes
It is probably impossible to overestimate the significance of a new millennium for those of us who need motivation and symbolism in our lives. That’s why the anticipation of this New Year’s Eve has brought resolution-making to a new level.
Unfortunately, New Year’s resolutions, more often than not, are broken long before we get used to changing the date on the checks and letters we write. Maybe it would be different if we didn’t make such big promises to ourselves, like “I’m going to exercise every single day for two hours” or “I’m never going to eat anything fattening again.”
The secret to making meaningful lifestyle changes is to set goals that are big enough to accomplish something and small enough to be attainable. So we thought this might be a good time to remind you of five simple resolutions.
1. I will try to eat mostly from the bottom of the food pyramid.
The U.S. Department of Agriculture’s food pyramid sits on a base of whole grains, fruits, vegetables and vegetable protein sources (nuts and legumes). This symbolic representation of the healthy diet is an excellent guide for getting enough of the foods that we know are not only health-maintaining, but may also be disease-preventing.
Eat lots of whole grains, fruits, vegetables and low-fat dairy products, moderate amounts of high-fat animal protein, and small amounts of fats, sugar and alcohol. There are no gimmicks. It’s just a healthy way to eat.
2. I will try to increase the amount of exercise I get to make sure that I can maintain my weight at a healthy level.
Exercise is probably the most promised and least delivered of all resolutions because it seems like such a daunting undertaking. However, it is not necessary to run marathons to get a healthy amount of exercise.
Walk a mile or so a day. Or spend 20 minutes on a stationary bike or treadmill three times a week. Or gradually increase strength training with free weights. That’s all it really takes to get a little healthier. Of course, if you have the resources to join a health club or to hire a personal trainer, you can make even more and faster progress.
But don’t spend the money for a year’s worth of workouts until you’re sure you’re going to stick with it for awhile.
3. I will not get drunk to celebrate the new year, but if I do, I will not drive.
Alcohol is a legal but potentially dangerous drug. It should never--that’s right, never--be consumed by people who are underage, driving, pregnant or trying to become pregnant.
* Do not have more than one drink an hour. People who weigh less than 160 pounds should drink even less. Under no circumstances should you drive. There is even some evidence that by the morning after, your ability to drive may still be impaired, regardless of whether or not you feel hung over. Try not to do any driving for about 24 hours after heavy drinking.
* At a party, try to find a place to set your drink. Carrying it around with you only increases the likelihood that you will drink it quickly.
* Mix liquor liberally with plain water, juice or other nonalcoholic liquids. Don’t drink it straight. Even wine can be diluted a bit and still taste OK. If you object to doing this to a fine wine, try drinking water along with the wine.
* If you drink at a party because you need to have something in your hand that looks like a drink, try a “virgin” mixed drink (without the alcohol). This will also cut down on the calories.
4. I will not be taken in by anybody promising me miracle cures, magic foods or anything that sounds too good to be true.
It is simply impossible to avoid the long arm of the nutritional-supplement-and-fad-diet industry. These firms are everywhere. They are slick. They are convincing and they are using you as a guinea pig.
Please be careful. Some of these substances and diets are dangerous. Some of them may ultimately be proved to be useful, but at the moment nobody knows whether they are even effective, let alone safe. The industry is unregulated and extremely profitable.
This is a disaster waiting to happen. Caveat emptor--buyer beware.
5. I will wear my seat belt, I will not smoke, I will be kind to other people and good to myself.
We thank you for being thoughtful and supportive readers of this column, and we will try to make sure that in Y2K, we continue to keep you up-to-date on how to eat well and stay healthy.
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Dr. Sheldon Margen is professor of public health at UC Berkeley; Dale A. Ogar is managing editor of the UC Berkeley Wellness Letter. They are the authors of several books, including “The Wellness Encyclopedia of Food and Nutrition.” Send questions to Dale Ogar, School of Public Health, UC Berkeley, CA 94720-7360, or e-mail daogar@uclink4.berkeley.edu.
