Breaking New Year's resolutions

The traditional New Year’s resolution is the tradition of breaking it. In February, the resolution has turned into a burden. By March, you’ve quit.

The problem is that usually the resolution itself is too difficult or too vague a goal. How about breaking down the Mt. Everest-sized challenge into a week-long series of short, doable trips to Healthy Living?

Try taking one small step each day toward a healthier and fitter life. You might be surprised at how much easier achieving this resolution can be. I’ve turned for advice to such experts as: Cedric Bryant, chief exercise physiologist in the American Council on Exercise; Gail Frank, RD, spokeswoman for the American Dietetic Association; and Dr. Laura Mosqueda, professor of family medicine and director of geriatrics at UCI Medical Center. See if you can choose seven of the following for this next week’s challenge:

1. Eat one piece of fresh fruit — a pear, banana, orange, apple, etc. or their equivalents, 12 strawberries or 12 grapes — each day. It takes three apples to make four ounces of apple juice, and one medium-sized apple is one serving.

2. Get a wireless phone or headset and pace or walk during phone calls. You burn a calorie every 20 steps.

3. Ask your doctor or find out the recommended medical tests and screening for your age and make appointments for them. This helps detect health problems before they worsen.

4. Have one glass of low-fat, skim or soy milk before noon and one glass before bedtime. The goal is a minimum of two cups per day for adults.

5. Choose a hobby that relaxes you and schedule at least half an hour to do this just for yourself.

6. Use TV commercial breaks for exercise. Do calisthenics, abdominal crunches, push-ups or stretches.

7. Learn simple meditation and spend 15 to 20 minutes a day doing this.

8. Serve/eat the bagels rather than the doughnuts Sunday after church.

9. Get enough sleep every night! How much is “enough” varies from person to person, so learn how much allows you to wake easily, feeling energetic, without an alarm clock.

10. Eat three bites of food before salting rather than salting before tasting.

11. Avoid alcohol before bedtime and avoid high doses of caffeine throughout the day.

12. Socialize on the move. Meet friends and family for physical activities rather than over coffee or at a bar or restaurant. Enjoy our early spring weather and walk around the neighborhood or park.

Reward your successful efforts with something other than food!

Please e-mail me with your suggestions, questions and comments on healthy living at [email protected]. Please remember to always check with your physician before incorporating any changes in exercise or diet.