As we ring in the New Year many of us have weight loss and dieting on our mind. We make our New Years’ resolutions to enter the gym, adopt healthy eating habits, and maybe even eat a few vegetables. However, as we all know within the first few weeks of the New Year – these resolutions soon diminish. Our healthy eating habits are thrown out the window, our five days a week gym routine soon becomes one day a week and we of course forget about the vegetables. Many of us may wonder why our resolutions have failed and we may even question our motivation/self-discipline. However, the question that we should really be asking ourselves are these resolutions feasible and are they attainable for our lifestyles? Most would answer “No,” of course!
So how do we make these weight loss goals attainable – protein shakes? The latest and greatest crash diet? Of course not! Research shows diets to do not work – in fact the Academy of Nutrition and Dietetics published their position on weight loss and they encourage individuals to make small lifestyles changes in order to meet their weight loss goals.
What do these small changes look like? First, start eating breakfast – this is important because it can provide you the energy that you need to start your day. Typically, individuals skip out on breakfast because they are limited on time; therefore, even doing something small can count. Suggestions include: making a green smoothie for when you are on the run (see the recipe below), overnight oats or even a small snack can do the trick!

The next change is to start eating the recommended amount of fruits and vegetables, daily. By incorporating more fruits and vegetables into your diet, you are able to feel satisfied longer, increase your fiber intake and enjoy the benefits that are important in preventing chronic disease.
Lastly, another change you can make is to incorporate physical activity into your everyday life. This does not mean you need to go to the gym 5 days a week – unless you enjoy doing so. This can be done by doing something small such as: walking on your breaks at work, doing a 20-30 minute walk in the evenings or even, doing yoga during your lunch break! Physical activity has many benefits; however, it’s known for providing endorphins, or positive feelings throughout the body.
One thing to keep in mind is that making small lifestyle changes typically have slow and steady results. Do not get frustrated and remember that these small changes will benefit you in the long run! Of course these are not the only changes you can make – if you would like more information on weight loss or lifestyle changes you can visit the Academy of Nutrition and Dietetics’ website:

1 cup Fresh Spinach
1 cup Water
½ C frozen mango (or any other fruit you enjoy)
1 Frozen Banana
1 Tablespoon of Chia Seeds

1.Place spinach and water in the blender. Blend until smooth.
2.Add frozen fruit in the blender and blend until smooth.
3.Place smoothie in a cup and add 1 tablespoon of chia seeds.