Happy New Year!

The first of the year is a time for many to contemplate the coming year and to reflect on last year's successes and failures. Whether you are a resolution maker or a goal setter - or even if you typically skip the tradition- this is a great time to consider making some small changes with big payoffs! Of course, my focus is typically on nutrition. After all, what other thing do you do every day, several times a day, that has more impact on your health than eating? So, without further delay, here are my Super 6 suggestions (plus a bonus) for your nutritional goals/resolutions:

1. Eat more veggies. Vegetables are full of vitamins, fiber and water. They fill you up with little calories. Eating more of these will help you eat fewer calories and will give you the biggest "bang for your buck"! Be sure to include dark green and orange vegetables regularly.

2. Drink enough water. Hydration is an important part of good health. People often confuse hunger with thirst, eating when they really just need to drink. There are lots of formulas and suggestions for how much to drink, but if you aim for 8-10 cups or with the goal of not feeling thirsty you're on the right track.

3. Eat out no more than 2 times per week. Restaurant and fast foods are a sticky wicket! You don't know what's in the food or how it's prepared. It's hard to find out calories, fat and sodium. Make eating out a special occasion and you will reap significant benefits in the new year (saving money and calories)! Research shows that people who eat out more than twice per week are heavier.

4. Be mindful. Pay attention to what you're eating. Keep a journal electronically or on paper. There's been wonderful research that shows that people who track what they eat and drink lose significantly more weight (AND KEEP IT OFF) than people who don't. I like fitday.com as a great online tool. Recently I started using MyFitnessPal on my iPhone and I like the ease and convenience of being able to log anytime. Use whatever works for you.

5. Get moving! You don't have to be a marathoner or even join a gym, but you do need to move. Walking is the easiest, cheapest way to do this. All you need is a good pair of shoes. Start with 15 minutes of walking, twice per day and increase as you're able with the goal of moving for at least 45 minutes most days. Add some resistance activity with light weights (or heavy cans or milk jugs filled with water) to improve muscle tone and increase strength. Include some balance activity like yoga or tai chi. If you need excitement, take a class like water aerobics, tennis, joining an outdoor club or (for the really ambitious) boot camp!

6. Keep it simple! Don't try to do everything at once, since it will likely lead to discouragement. Start with small changes and build on your success instead! Make adding each of these suggestions (and then add your own) a progression over the next several weeks or couple of months.

As an added "Bonus Tip", I would suggest that you find community around good nutrition. Eating should be fun and enjoyable. If you don't know how to cook healthy, find a friend who does. Haven't ever visited the farmer's market? Make it a family field trip! Need to learn more? Hire a registered dietitian or take a cooking class. Start a cooking club that meets monthly! Hate to exercise alone? Join a fun group or plan weekly hiking or walking outings with friends! Weight Watchers and recovery programs are on to something with their emphasis on group support. You don't have to make changes alone. Everyone's more successful when they do it with friends.

Have a Healthy and Happy New Year!!