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New Year’s Resolution #3: Quit Drinking Hummingbird Food

New Year’s Resolution #3: Quit Drinking Hummingbird Food

Ban sugary drinks from the start of your new year

Sugary drinks, while quite essential for hummingbirds, are wildly unnecessary for you humans.

Watching hummingbirds hover midair outside the window while their slender, needle-like beaks suck up sugar-water from a cherry-red feeder is one of the great pleasures of spring, and one we really miss in the winter. Hummingbirds are like tiny helicopters, darting in every direction — but all of that gorgeous, lightning-fast movement requires them to ingest an enormous number of calories — if a hummingbird were person-sized, they would need to ingest about 150,000 calories (the equivalent of 560 Snickers bars) every day just in order to sustain themselves. And herein lies the problem: hummingbirds genuinely require all those pounds of sugar to keep their tiny hearts pumping. You don’t. You need 75 times fewer calories than that fictional (and actually kind of terrifying) human-sized hummingbird. So you should probably quit drinking from the hummingbird feeder already.

Opportunities to sip endless amounts of sugar-syrup are ubiquitous, and we’ve all given in to temptation from time to time: slugging back from-concentrate juice blends purchased at the convenience store, mindlessly ordering a Starbucks Crème Brûlée lattes, knocking back happy-hour margarita specials. In America, it’s often much easier to drink a bucket of sugar than it is to find a healthier option. If you’ve ever owned a hummingbird feeder, you know the recipe for their syrup is just as simple — 1 cup sugar to 4 cups water — which terrifyingly is just a touch more sugar than the proportions of a Sunkist orange soda.

Hummingbird food for humans can create a sugar-dependency cycle, as well. Dr. Eran Greenberg notes that "sugar soda has tons of calories, and makes you thirstier, so you just drink more of that lollipop water." And while it looks like your mom was right — sugar will indeed rot your teeth straight out of your head — it’s not just your oral health that will suffer the consequences of a diet packed full of oversweet drinks. Sugary sodas have been linked to everything from increased risk of diabetes to uterine cancer.They’re terrible for your overall health.

This doesn’t mean you should never drink another soda again as long as you live. But a can of Coke should be viewed as a treat, not an afterthought — one 12-ounce can has about one and a half times the sugar of a Hershey's bar, after all. So what are some healthy alternatives to a pop? There are plenty: spa water, unsweetened ice tea, seltzer, the list goes on. "I definitely recommend everyone get a cup of woojeon — the delicate, buttery green tea picked earliest in the season in South Korea, which is similar to Japanese sencha," Dr. Greenberg says. "You’ll thank me for introducing you to a delicious, calorie-free beverage that makes your mind feel a little fuzzy and warm." Sounds like the perfect, cozy fit for a January that promises to be packed with blizzards to us.


How to make a New Year’s resolution you won't quit in a week

Every year, you make the same promises, and every year fail miserably. So, this New Year, why not try a whole new approach?

Resolution No 3: promises made while drunk or crying on New Year’s Eve do not count.

Resolution No 3: promises made while drunk or crying on New Year’s Eve do not count.

Last modified on Sat 25 Nov 2017 06.06 GMT

N othing can spoil the start of a new year quite like a long list of promises you already know you are going to break. Some resolutions – the privations, mostly – get betrayed right away others remind you of your ongoing failure to do something for months. But the cancellation of this annual contract with yourself needn’t be a painful process. With proper preparation and a little care, the making and breaking of New Year resolutions can be both easy and, in its own perverse way, rewarding. Let the following 12 resolutions for making resolutions be your guide.


New Year's Resolutions Are Bound To Fail. Try This Instead.

When it comes to setting New Year’s resolutions, most people shoot for the moon. We tell ourselves that this will be the year we’ll give up carbs, go running every morning, become a vegan or quit drinking.

Inevitably, three weeks later, we find ourselves right back where we started. What gives?

When it comes to health goals in particular, all-or-nothing goals ― which are usually based on unrealistic expectations and don’t leave any wiggle room ― are a setup for failure.

Only 8 percent of people actually keep their New Year’s resolutions, according to one commonly cited statistic. There are many reasons people can’t stick to their resolutions, from setting too many of them to getting derailed by small failures. Setting overly ambitious and restrictive goals ― like quitting sugar when you haven’t already been making small changes to improve your diet ― is one major cause of failure. While you might initially feel inspired and energized by setting blowout goals for 2017, the luster of these resolutions fades quickly when we realize how difficult they are to keep.

Small, incremental lifestyle changes may feel less sexy, but they have a much greater chance of creating real change. According to Dr. Roberta Anding, a registered dietician and nutrition professor at Baylor College of Medicine, moderating your resolutions could be the difference between giving up in February and creating a lasting lifestyle change.

When resolutions are too ambitious, we struggle to change our habits, become discouraged when we fail and ultimately give up altogether. So instead of making hard-line resolutions this year, Anding suggests increasing your chances for long-term success by approaching your health goals as a “reset.”

“January 1 signifies a new beginning. However, each day allows for a new beginning, and hence it is a reset.”

What’s the difference? While a resolution represents a firm decision to do or not do something, a reset is an opportunity to “set again,” or set your habits differently. With a reset, you commit to moderate, realistic goals and making small changes every day ― not just on Jan. 1. A reset also allows for flexibility as you progress and figure out what does and doesn’t work for you.

“Resolving not to eat something anymore, such as pasta, may not be the most practical goal,” Anding told The Huffington Post in an email. “A reset allows for a plan B, and the thought is that you set goals that are doable for you, your family and your circumstances.”

Say you’re thinking about giving up red meat as your resolution for 2017. Taking Anding’s approach, you might decide to only indulge in a burger once a week, or cut your meat portion sizes in half and add more vegetables to your plate instead.

“You can have a favorite food, but the portion size is the key,” Anding added. “It allows for social situations, eating out with your boss and family parties.”

Another disadvantage of resolutions is that they typically have a clear start date, like Jan. 1, which tricks your brain into thinking that they have an end date, too. A reset, on the other hand, is about creating healthy habits for the long term.

“January 1 signifies a new beginning. However, each day allows for a new beginning, and hence it is a reset,” Anding said. “If your goal is eating more fruits and vegetables, you can reset this goal every day. If you didn’t achieve this goal, you can re-evaluate every day.”

But being realistic doesn’t have to mean compromising on your goals. If your “resets” are successful, you can work up to eliminating a certain food completely or making a new habit an everyday one.

Whatever you decide to commit to, the important thing is to use the energy of the new year as an opportunity to make important changes for your health.

“When setting goals for a new year, make them health-related,” Anding said. “This is your most important 401K: investing in your body and your sense of well-being.”

If you need a little inspiration, check out our list of 50 healthy New Year’s resolutions that don’t involve losing weight.


The Resolution to Sleep More

Getting more sleep comes in at the number two spot. In a recent study conducted by the Centers for Disease Control and Prevention, it has been found that 1 in 3 adults do not get sufficient sleep. Many people lose sleep due to life distractions and worries. Those who are resolved to get more sleep can try natural methods, such as relaxation yoga or listening to soothing instrumental music, in order to increase their body&rsquos urge to rest. Having a consistent sleep schedule, even on days off from work or school, can also help individuals get sufficient amounts of sleep.


9 Smoothies That End Cravings, Improve Your Workouts, And More

The tastiest way to start the new year? With a shake, of course. (Take back control of your eating&mdashand lose weight in the process&mdashwith our 21-Day Challenge!) These 9 smoothies are deliciously designed to help you stick to all your goals&mdashjust press blend.

Protein from whey and yogurt helps you build lean muscle, while coconut water hydrates.

Banana-Almond Protein Smoothie
SERVES: 2

½ c coconut water
½ c plain Greek yogurt
3 Tbsp almond butter
1 scoop whey protein powder
1 Tbsp hulled hemp seeds
1 frozen banana
1 c ice

BLEND until smooth. Divide between 2 glasses.

NUTRITION (per serving) 329 cal, 21 g pro, 26 g carb, 5 g fiber, 15 g sugars, 17 g fat, 3 g sat fat, 159 mg sodium

Ginger and cayenne rev your calorie-burning ability, while whey protein helps you feel full.

Sweet 'n' Spicy Tropical Smoothie
SERVES: 2

½ c coconut water
2 Tbsp lemon juice
1 ripe avocado
1 scoop whey protein powder
¼ tsp cayenne
2" piece fresh ginger
1 c frozen pineapple and/or mango

BLEND until smooth. Divide between 2 glasses.

NUTRITION (per serving) 280 cal, 11 g pro, 28 g carb, 9 g fiber, 14 g sugars, 15.5 g fat, 2.5 g sat fat, 91 mg sodium

Antioxidants in berries and probiotics in yogurt have been shown to boost mood.

Blueberry-Cashew Bliss Smoothie
SERVES: 2

½ c unsweetened hemp milk
½ c plain Greek yogurt
1 Tbsp hulled hemp seeds
1 Tbsp chia seeds
1 c frozen blueberries
½ frozen banana
¼ c raw cashews
½ c ice

BLEND until smooth. Divide between 2 glasses.

NUTRITION (per serving) 261 cal, 11 g pro, 25 g carb, 5 g fiber, 13 g sugars, 14.5 g fat, 3 g sat fat, 55 mg sodium

No time for a leisurely meal? Grab this protein-packed new take on morning oatmeal and go. (Check out 5 more ways to make oatmeal exciting.)

Peaches 'n' Cream Oatmeal Smoothie
SERVES: 2

½ c whole milk
½ c plain Greek yogurt
½ c rolled oats
1 c frozen peaches
½ frozen banana
½ c ice

BLEND until smooth. Divide between 2 glasses.

NUTRITION (per serving) 217 cal, 11 g pro, 33 g carb, 4 g fiber, 15 g sugars, 5.5 g fat, 2.5 g sat fat, 47 mg sodium

With five different vegetables in one glass, this can sub in for a whole salad&mdashfast.

Tomato-Kale Gazpacho Smoothie
SERVES: 2

¼ c water
2 Tbsp lime juice
½ c plain Greek yogurt
¼ tsp ground cumin
2 lg kale leaves, stems removed
1 c fresh or canned diced tomatoes
1 sm carrot, chopped
1 sm English cucumber, chopped
½ rib celery, chopped
½ c ice

ADD hot sauce to taste and blend until smooth. Divide between 2 glasses.

NUTRITION (per serving) 112 cal, 8 g pro, 16 g carb, 3 g fiber, 8 g sugars, 2.5 g fat, 1.5 g sat fat, 379 mg sodium

The cinnamon and apple cider vinegar in this smoothie help curb sugar cravings by stabilizing blood glucose.

Apple Spice Smoothie
SERVES: 2

¼ c coconut water
1 Tbsp apple cider vinegar
1 tsp vanilla extract
½ c plain Greek yogurt
½ tsp cinnamon
½ lg apple, chopped
¾ c ice

BLEND until smooth. Divide between 2 glasses.

NUTRITION (per serving) 93 cal, 5 g pro, 13 g carb, 2 g fiber, 9 g sugars, 2.5 g fat, 1.5 g sat fat, 54 mg sodium

Eating more monounsaturated fats, like from the peanut butter and flaxseed in this smoothie, helps burn belly fat.

PB&J Smoothie
SERVES: 2

½ c unsweetened hemp milk
3 Tbsp unsweetened natural peanut butter
2 Tbsp ground flaxseed
¾ c frozen red grapes
½ frozen banana

BLEND until smooth. Divide between 2 glasses.

NUTRITION (per serving) 279 cal, 8 g pro, 25 g carb, 5 g fiber, 14 g sugars, 17.5 g fat, 2 g sat fat, 125 mg sodium

This get-revved shake is made with cold brew coffee, whey protein, and banana, a slow-burning carb.

Cafe Mocha Smoothie
SERVES: 2

¾ c chilled or cold brew coffee
3 Tbsp whole milk
1 scoop whey protein powder
1 Tbsp unsweetened cocoa powder
1 frozen banana
1 c ice

BLEND until smooth. Divide between 2 glasses.

NUTRITION (per serving) 128 cal, 11 g pro, 19 g carb, 2 g fiber, 10 g sugars, 2 g fat, 1 g sat fat, 36 mg sodium

Tart cherry juice is a potent source of melatonin, which helps ease you into a restful slumber&mdashno pills required.

Cherry-Vanilla Smoothie
SERVES: 2

¾ c Montmorency (tart) cherry juice
1 c fat-free vanilla Greek yogurt
1 c ice

BLEND until smooth. Divide between 2 glasses.

NUTRITION (per serving) 129 cal, 11 g pro, 21 g carb, 0 g fiber, 18 g sugars, 0 g fat, 0 g sat fat, 54 mg sodium


New Year’s Resolutions That Will Save (or Make) You Money

Try the following financial resolutions to boost your finances. Some even help you get healthier in the process, knocking off several birds with the same stone.

1. Pay Off All Unsecured Debts

When it comes to debt, prioritize paying off unsecured versus secured debt first.

Unlike secured debts such as home mortgages and auto loans, unsecured debts tend to charge high interest rates, as the lender holds no collateral. Worse, they often arise out of wants (such as consumer credit card spending) rather than needs (such as a roof over your head).

Resolve to become debt-free once and for all in the coming year. Try the debt snowball method to pick off your credit card debt and other unsecured debts one by one, pumping all your extra money into your smallest debt while making only the minimum payment on your other debts. With each debt you pay off, you have more money to put toward the next smallest debt until you no longer owe a single monthly payment for unsecured debts.

Beyond saving you money, it also helps improve your credit score. The next time you need a secured loan, such as a mortgage to buy your next home, your lower debt ratio and higher credit score could help you score a lower interest rate and down payment.

2. Hit Your Emergency Fund Target

There’s no one-size-fits-all emergency fund amount — not in dollars, and not even in months of expenses.

People with extremely stable incomes and expenses don’t need as much cash set aside in an emergency fund as those with irregular income or expenses. At times in my life when I had a stable, entirely reliable paycheck and low living expenses, I’ve felt secure with as little as one month’s living expenses in an emergency fund. During less predictable times, I’ve opted for six months’ living expenses in cash, in line with Dave Ramsey’s “Baby Steps” recommendation of three to six months’ expenses.

Most people keep their emergency fund in a bank account, such as a high-interest savings account from CIT Bank. But you can also get creative by building several layers of protection, including some money held in stable short-term investments and leaving a credit card or two completely untapped for emergency use.

Whatever your personal target for an emergency fund, resolve to meet it this year. With the security of an emergency fund, you can invest money with less fear.

3. Set a Target Retirement Date — & Make Tangible Progress

The perceived distance of retirement blurs our vision of it. That makes it easy to dismiss as a problem for another day.

But retirement is the one universal financial goal we all share. Not everyone wants to buy a home or help pay for their kids’ college, but we all need to plan for the day when we can no longer work (or are just ready to retire).

Take some time to set a target retirement date. Based on when you want to retire and what you want to spend in retirement, you can plan your own retirement strategy. Your retirement strategy informs how much you should put toward tax-sheltered retirements, such as a 401(k) or Roth IRA, which in turn helps you save money on taxes.

And you don’t need to wait until your 60s to retire. Anyone can reach financial independence and retire early if they don’t mind funneling more of their income into investments that generate passive income on their own.

4. Add a New Source of Passive Income

The more passive income you earn, the less dependent you are on your full-time job. When you can cover all your living expenses with passive income alone, you’ve reached financial independence, and working becomes optional.

Common sources of passive income include dividend-paying stocks and exchange-traded funds, bonds, rental properties, real estate investment trusts, crowdfunding platforms like Fundrise and Streitwise, or starting your own online business (or brick-and-mortar business, for that matter). You invest money once, and you get to collect income forever.

This year, aim to cover more of your living expenses with passive income from investments.

5. Start a Side Hustle

You can also add a new source of active income by starting a side hustle.

If the idea of working a second gig makes you feel exhausted just thinking about it, remember that it doesn’t need to be unpleasant or stressful. You can start a passion business on the side of your full-time job or do something easygoing and fun, like pouring wines at a local winery. Look for ways to make money from hobbies you already do for free.

Get creative and boost your income in the coming year.

6. Stop Smoking

According to TobaccoFreeKids.org, the average pack of cigarettes costs $6.65 as of January 2020. So a pack-a-day smoker spends an average of $2,427.25 per year on cigarettes alone.

That’s thousands of dollars per year on a product that shortens your life. Just imagine what you could do with that extra $2,427.25 each year. And that says nothing of the other financial benefits of quitting smoking, such as lower health insurance rates and health care spending generally.

7. Quit or Reduce Your Drinking

Another behavior that extends your life expectancy is abstaining from or moderating your drinking.

It costs money, and it damages your health. According to the Centers for Disease Control and Prevention, health risks include:

  • Heart disease, stroke, high blood pressure, and digestive problems
  • Cancer of the mouth, throat, esophagus, liver, breast, and colon
  • Liver disease
  • Learning and memory problems, including dementia and poor cognitive performance
  • Social issues, including family- and work-related (which can lead to unemployment)
  • A weakening of the immune system, increasing the odds of falling ill
  • Mental health problems, including depression and anxiety
  • Alcohol use disorders and dependence

A 2018 Harvard study found that moderate drinking of up to one drink per day for women and one to two drinks per day for men did not impact longevity, but higher drinking dramatically reduced it. Cut your drinking, or better yet, quit drinking entirely and save even more money.

8. Quit Drinking Sweetened Beverages

Sweetened beverages not only cost Americans an absurd amount of money each year, but they also contribute to America’s soaring diabetes rates.

A 2016 study by the United States Department of Agriculture (USDA) found that families not on food stamps spend an average of $2,238.80 per year on sweetened beverages, the fifth-highest grocery expense. Among food stamp recipients, sweetened beverages were the second-highest grocery expense.

And no, sweetened beverages don’t end at sodas. Your bottled or canned tea, coffee, or energy drinks also count.

Drink water instead. It’s virtually free and far healthier than sweetened beverages.

9. Learn How to Cook Your 15 Favorite Dishes

For a long time, I thought going out to eat meant better-tasting meals than I could prepare myself. And given my poor cooking skills, perhaps I was right.

But at a certain point, I started learning how to cook my favorite meals, and one day, I realized my homemade meals could rival anything I ordered at an overpriced restaurant.

Start getting comfortable in the kitchen with recipes easy enough for kids, such as dump-and-cook pressure cooker meals. The more comfortable you get, the better the meals you can make and the more you’ll enjoy cooking.

Gradually start building your own family recipe cookbook of favorite meals. Soon, you’ll wonder why you used to eat out so often, and by eating in more, you’ll save more money and eat healthier.

10. Pack a Lunch Every Day

Depending on whether you buy a fast-food lunch or sit down to eat, lunches cost anywhere from $7 to $20 or more. According to a USA Today report, Americans spent an average of $11 for lunches out in July and August of 2015.

If you ate every weekday lunch out, that would come to $55 per week, or $2,860 per year. Granted, most people don’t eat lunch out every day, but you can still expect to pay two to four times as much for a prepared meal as you pay for the raw ingredients to pack your lunch.

There’s also the health impact of preparing your meals. Restaurants don’t prioritize nutrition — they prioritize their profit margin and flavor.

Eating healthy doesn’t have to cost a fortune. Anyone can eat healthy on a budget by buying ingredients such as chicken breast and whole vegetables. It’s just less convenient and tempting than a grease-drenched Big Mac.

When you take some time while making your grocery shopping list to think about what you’re having for lunch, it becomes easy to eat healthy on a budget. For example, I cook a large enough portion for dinner that I have leftovers for lunch the next day, which removes any inconvenience from making my lunch.

11. Eliminate Food Waste

According to the USDA, between 30% and 40% of the food in the U.S. goes to waste each year. Much of it ends up in landfills, adding to the general waste problem and preventing our food waste from even reentering the nutrient cycle.

The best way to avoid food waste is not to lose track of what you have. Once per month, take stock of your freezer and (ideally) empty it by eating everything in it. Do the same with your pantry, making a game of it by taking on the “pantry challenge.”

Store your food with less air leakage as well. Use a vacuum-sealer whenever possible, and store other foods in airtight containers to prevent pests from getting into them.

12. Get Fit for Free

A 2018 study by Statistic Brain (reported by The Hustle) found that nearly two-thirds of gym members never bother showing up to the gym. Fully 82% of members go less than once per week.

People keep their unused gym memberships because they’d rather keep paying than “admit defeat” by canceling them. Don’t fall into that trap.

Instead, think of gym memberships as a privilege, not a right. Make yourself earn the right to spend money on a gym by first establishing a daily workout routine.

Start with easy home workouts to build the habit. Once you establish a routine, it requires almost no willpower to work out, but the first few months require initiative to actively create the habit. Fortunately, according to Mayo Clinic, greater health and fitness lead to greater energy levels.

If after six months of working out, you decide you’d like to expand your routines to include gym workouts, you’ve earned that privilege. But in the meantime, save yourself the money.

13. Become More Handy Around the House

Contractors are expensive — and that’s when they’re not scamming you outright.

If you own your own home, it’s nice to make improvements that reduce your homeownership costs. But here’s the kicker: Look for one you can potentially accomplish yourself, perhaps with the help of a friend or YouTube University. Some energy-efficiency improvements even come with tax credits, saving you even more money.

Like cooking, home improvement involves skills that build on one another. The hardest step is the first, but as you gain comfort and confidence using various tools, you begin to realize just how much you can accomplish on your own.

Start small, and gradually tackle larger projects as you build confidence. Not only can you lower your homeownership costs, but you can also boost your home equity, all without spending a dime on a contractor.

14. Cut the Cord

In the era of streaming entertainment, there’s no need to spend so much on cable TV.

It costs a pretty penny. A 2020 report by DecisionData.org found that the average cable package ($217.42) now costs more than all other home utility costs combined.

That cost includes your landline phone service: another outdated dinosaur that deserves the chopping block.

Ditch your cable subscription in favor of a streaming service like Hulu, Netflix, or Disney+, or better yet, stop watching TV altogether.

15. Declutter (& Maybe Downsize)

On a simple level, decluttering your home helps you discover things you thought you’d lost or had simply forgotten you owned. Things you otherwise might have repurchased.

But beyond the obvious, decluttering also shifts your mindset around your personal belongings. When you start thinking about removing objects from your home, you stop thinking in terms of acquisition. You only buy what you absolutely need rather than buying things on a whim.

Take this mindset even further by downsizing your home to save money on your rent or mortgage, utilities, and maintenance and repairs.

Start operating from a place of getting rid of things instead of acquiring more of them. You’ll be surprised how directly less stuff translates to less stress.

16. Overhaul Your Budget

Most people go about budgeting all wrong.

They start with their current expenses and look for meek tweaks and easy places to shave a few dollars here or there. Instead, start from your goal and work backward.

Start by setting your target savings rate: the percentage of your income you save and invest. That leaves you with a certain amount of money you can spend — how you divvy that up depends on your priorities.

No expense is sacred. Put every line item under the microscope, starting with your most expensive bill, your housing payment. How can you reduce or even eliminate it? From downsizing to house hacking to moving to a state with lower taxes, get creative. Then do the same with every other expense in your monthly budget, such as your transportation and food costs.

To give you a sense of just how far outside the box you can go, my family and I live overseas in a country with a low cost of living, enjoy free housing, and live without a car. But you’ll never realize significant savings if you start with your existing expenses as assumptions.

Draw up an entirely new budget using Google Sheets or with a company like Tiller, and save far more money in the coming year.

17. Track 3 Numbers Every Month

As they say in business, that which gets measured gets done. If you want to make real progress, you need to track that progress — every single month.

I keep it simple and track just three numbers each month: my savings rate, FI ratio (or FIRE ratio), and investable net worth.

Your savings rate is the percentage of your income you put toward savings or investments. Short for financial independence, FI ratio is simply the percentage of your living expenses that you can cover with passive income from investments. For example, if you spend $4,000 per month and earn $1,000 in passive income, you have an FI ratio of 25%. When you reach 100%, working becomes optional, and you can retire (if you want to).

Finally, track your investable net worth: the sum of your assets and investments minus the sum of your debts and liabilities. I don’t recommend including equity in your primary residence because it exists only on paper until the day you sell it.

Of the three numbers, net worth is actually the least crucial because it includes so many external factors outside your control, such as stock market gyrations. Your savings rate more accurately gauges your behavior, and your FI ratio measures your real progress toward financial independence and retirement.

By watching these three numbers, it makes your finances more tangible, and you’ll find yourself more excited about building wealth and passive income.


2. I Will Start Eating More Plant-Based Foods

Eating a predominantly plant-based diet—one that’s rich in fruits, vegetables, beans, and whole grains, and low in meat and other animal foods—is undoubtedly a healthy choice. Research has shown that eating this way helps reduce chronic inflammation, a condition linked to an increased risk of heart disease, cancer, diabetes, and Alzheimer’s.

You can start working toward this goal by making small swaps, such as replacing half the meat in your chili recipe with extra beans, or building tacos on a foundation of baked tofu instead of chicken. The more plant foods you sub in, the more disease-preventing fiber, antioxidants, and phytonutrients you’ll get in every meal.


The Bottom Line

Most New Year’s resolutions are only kept for a short period, so the key is to make ones you CAN and SHOULD keep. The twelve above are sustainable ways to improve your physical and emotional health and can fit right into your current schedule without interrupting your entire life.

If you’re overwhelmed, try making them more specific or cutting out the ones that don’t apply to you as much. OR focus on just ONE of these a month, and by the end of the year, you’ve done all twelve!


NO NEW YEAR'S RESOLUTION FOR ME!

Every fucking year i promise myself to get my act together, to eat healthy, to get active etc.

NOT THIS YEAR BABY. I end this weird fucking year 2020 on a high. The last 3 months i finally got my ass up and started working on myself.

I lost 30lbs since Oct 15 and i am proud of myself. I still have a long long way to go. I am 29y, 5ɷ, 275lbs. My highest weight was 308lbs and my goal is 185lbs.

SO NO, no stupid ass new year's resolution - i just keep going. I feel great, i am not starving myself, i like working out and i keep myself motivated.

After lurking for forever in this sub i finally had a reason to create an account and post something positive. I do a lot of documentation and videos , photos etc about my progress.

It helps me keep my focus and if when i reach my goals i have something to share for everybody.

I know 30lbs isn't that huge for a big boy like me, but i feel great and my journey feels different. i approach this upcoming year with lots of motivation and optimism.

I wish everyone who reads this and everyone who is struggling to loose weight - to get that little bit of motivation to get a decent start in your journey. don't let yourself get down by all the shit happening to our planet right now. You can trust me with one thing- if a lazyass obese dude like me can do it - you 100% can do it to!


3 healthy and achievable New Year's resolutions to make this year

1. Prioritise hydration

Keeping properly hydrated is important for a number of reasons, not least due to the amount of water you lose sweating through cardio home workouts or however else you like to sweat.

'Drink water daily,' says celeb PT Jillian Michaels. 'Drink until your pee looks like "lemonade" &ndash then you're hydrated.'

Knowing how much water to drink, however, can be difficult: sometimes chugging a litre seems easy as pie, other days we ignore dehydration symptoms and find it hard to even summon the will to drink the second glass of water. (Some days we forget to even fill up our reusable water bottles.)

To calculate your base hydration requirement, there's an easy formula to follow: multiply your weight in kg by 0.6 and then divide the figure by 15.

So, if you weigh 60kg, you would need to consume: 60 x 0.6 ÷ 15 = 2.5 litres per day. However, if you're exercising, then this figure will go up as you are able to 6-10% of your body's water content when you sweat.

2. Get your vitamins in

Quality is key when it comes to vitamins and Jillian is a firm believer in prioritising good, organic ingredients in her daily dosage.

'Take your vitamins, and if you're going to do it &ndash do it properly. Try and get the high-quality ones, made from organic ingredients. I've noticed a massive difference in everything, from my hair to my skin, fitness levels and immunity,' Michaels says.

Vitamins &ndash organic compounds containing carbon are derived from plants and animals - are essential because we, as humans, sometimes can't produce enough of them naturally. In certain cases, such as with Vitamin D and E, humans don't produce them at all and a stop-gap pill, powder, gummy or spray is necessary to get us up to scratch on the full spectrum.

3. Make time to unwind

'Meditate, every day. Five to ten minutes of chill can really help you relax and focus,' says Michaels.

The Biggest Loser alum is bang on when it comes to the benefits of daily meditation practice, from lowering blood pressure to reducing stress and inflammation, it's got a helluva lot going for it.

According to research from the American Heart Association, twice-daily meditation can reduce your risk of heart attack, stroke and death. 'Over a quarter of Brits &ndash 26% &ndash have turned to the mindfulness practice in the last five years as a way to 'improve their wellbeing,' says research from Bupa and Opinium.

Meditation apps:

Cut through the noise and get practical, expert advice, home workouts, easy nutrition and more direct to your inbox. Sign up to the WOMEN'S HEALTH NEWSLETTER


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