Yes, We Can Still Talk About “New Year’s resolutions!”

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It’s mid-January: is it still timely to discuss “New Year’s resolutions”? Yes! There is no right or necessary start time to begin a new habit. In fact, I would typically advise against New Year’s resolutions for a few reasons.

Many people wait until the new year—January 1—to “start over.” All this does is add unnecessary pressure to both the time of year and to the habit itself. Many people “mess up” (i.e. miss a day of whatever habit they set out to establish), and then become demoralized, where they feel they’ve already failed and continue down a negative path, doing much more damage than is necessary. Since the day/week/month/year is already “messed up,” they will just wait until tomorrow or next week, or next January for that matter. We’ve all heard the “diet starts Monday” expression, which usually results in people swinging to one extreme until their new start date. This just wastes time—time during which someone could be making small but meaningful steps towards establishing a healthy habit. It’s very “all or nothing” thinking, and it’s a big reason many new year’s resolutions fail. Research actually shows that the average New Year's resolution lasts less than four months and unfortunately for some, new goals and vows may only last weeks or days.

Instead of making unrealistic resolutions, why not focus on three intentions for the year? I would recommend at least one of the three be a daily or weekly habit that you can measure, so that you can see if you’re actually doing it.

Here’s an example inspired by my friend: she joined a nice, expensive gym several months ago. She’s gone only two or three times since joining, but still pays that bill every month. We came up with a little plan where she has to go three times a week for the next month, and if she doesn’t, she’ll give up her membership. That’s not to say that I’m encouraging her to let go of the goal to exercise, but if she can’t make it at that frequency, then that plan clearly doesn’t work with her schedule or lifestyle, and maybe a different plan (like a virtual workout class she can do at home, or walking to and from her office) would be more doable.

One of my intentions this year is to start tennis lessons, but that’s more of an idea that’s not so measurable. So maybe to make it more specific, I’ll make sure I give myself deadlines: I need to look up lesson options by mid-February, and I need to have chosen one by March, so that I’m ready to start by the spring.

Here are some sustainable intentions to try to incorporate this year if you’re looking for ideas:

• Protein at breakfast – try swapping cereal for Greek yogurt, or add a protein shake to that piece of fruit—it will help keep you full for longer and improve blood sugar control, which is important for everyone, not just those with diabetes or prediabetes.
  
  
• Increase fiber – include a source of fiber in every meal to help you get to a goal of ~30 grams per day. Some typical sources of fiber include chia seeds, fruit like berries, vegetables, beans and legumes, whole grains, and nuts.
  
  
• Move your body daily — something is better than nothing, and consistency is what really creates the habit. If it’s cold out, turn on a 10-minute playlist and have a dance party. Go to your favorite yoga class once a week (what better way to warm up and get you out of your house?). Walk to that errand or friend’s house instead of driving or taking the subway.
  
  
• Water before coffee – people are typically dehydrated after a night’s sleep, so having a big glass of water before your first sip of coffee is a great way to ensure you start hydrating.
  
  
• Decrease added sugar – cut out foods with added sugar in places that don’t need it (like sugar-sweetened beverages, condiments, or flavored yogurt— use fruit instead for sweetness), and save the added sugar for fun desserts a couple times a week. Maybe the goal is to limit added sugar to once a day if you find yourself reaching for something sweet multiple times a day. You could consider swapping your nightly ice cream or cookie habit for a lower sugar option.
  
  
• Add a stress reduction practice – consider going to a yoga class once a week, or doing five minutes of meditation twice a week.

I’d love to hear your New Year’s intentions if you’d like to share them with me! If you need more individualized ideas or guidance, please reach out to dietitian@cardiologistnyc.com.

Author

Danielle Ziegelstein Danielle is a Registered and Licensed Dietitian Nutritionist. She has always been interested in food and nutrition: how food can impact health, how it can bring people together, how it can be used for celebration and pleasure; but also how it can conversely be a source of distress. used for celebration and pleasure; but also how it can conversely be a source of distress. A people-person who loves connecting to people and making them feel comfortable and understood, Danielle took her passion for healthy living along with her to Johns Hopkins University, where she graduated with a degree in Public Health, and later received her Master’s degree in Clinical Nutrition from NYU. She went on to receive clinical training at Johns Hopkins Hospital during her Dietetic Internship. Coming from a public health background, Danielle thinks one must examine all of the factors which affect food choices and health outcomes.