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January 2017

Happy New Year!


5 Resolutions for A Healthy New Year

Committing to any new lifestyle transformation isn't easy, but it's worth it! A diet or fitness-related New Year's resolution is a powerful first step, but remember that it's just that—a first step. Extra effort will be required to stay on track and reach the finish line. Here are 5 New Year’s resolutions for a healthier you this year: 

1. Adjust Your Diet

  • Omega-3s — Aim to get two servings of fish a week. Salmon, sardines and some types of tuna are all rich in omega-3s. Not a fish lover? Walnuts, avocados, and flax are excellent sources of omega-3s.
  • Yummy Veggies — Roasting Pan. Roasting vegetable caramelizes their natural sugars. It’s an easy way to cook veggies for dinner—just pop a pan of them in the oven and make the rest of your dinner while they roast.
  • Fiber — Whole Grain. Getting the recommended amount of fiber can help prevent heart disease, type 2 diabetes, and a number of cancers! Quinoa, whole-wheat couscous, bulgur and polenta are all quick-cooking grains.
  • Cut Down on Sugar. The average American consumes 355 calories—or 22 teaspoons—of sugars a day. By using sugar-free ingredients you can make sweet treats and limit your sugar intake at the same time.

2. Be Realistic

Aim for 1 or 2 sensible goals like dropping a couple of sizes by the fall, planning to cook a healthy dinner at least 4 nights week, or exercising 3-5 times a week. By planning for enough time and resources to accomplish your goals, you’ll set yourself up for success. Include mini-goals to function as checkpoints to the main goal. The long-term resolution won't seem so overwhelming when it's broken down into more measurable, daily or weekly goals.

3. Write It Down

Post your goals in a place they can always be seen, such as a bathroom wall or refrigerator door. Start keeping a weekly log of goals such as food intake, weight, or activities. Logs help uncover unhealthy patterns or trouble spots and also show success, which is the BEST way to stay on track.

4. Get Others Involved

People who have support are far more successful at diet and exercise programs than those who go it alone. After all, you’re more likely to show up to a workout when someone else is counting on you! So, get the family in the kitchen to whip up nutritious meals together, and set up 3 or 4 weekly walking dates with a friend.

5. Reward Yourself

Sometimes staying motivated requires a little incentive. When you get through a really tough workout or follow your eating plan flawlessly for a week, treat yourself! Reward your hard work each month by picking up a new accessory to help you reach your goal—maybe a medicine ball or a pedometer; or perhaps a new kitchen tool to help you prepare (or store) all those healthy meals. Little rewards allow you to celebrate your progress and motivate you to keep working towards your goal!

      January 9, 16, 23, 30
      February 6, 13

      Amy DeVore 918-256-4800
      Ext: 4875
Cherokee Nation Vinita Health Center
27371 S 4410 Rd, Vinita, OK

This is a 6-week class. Call or email now to enroll!
Copyright © 2017 Cherokee Nation Public Health, All rights reserved.

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