healthy living

A Recipe for a Healthy Day

Did you begin the New Year with a resolution to improve your health and fitness? Are you making progress on your goals? Weight loss and fitness are usually at the top of the resolutions list. But did you know that half of the people who make New Year’s resolutions have given up on them by June?

healthy living

So, maybe you got a bit side-tracked. It’s not too late to recommit to those goals which often requires making some lifestyle changes. Don’t take on too many changes at one time. Be reasonable in your approach and take it one day at a time. Begin by writing down your goals and keep them someplace visible – like on your refrigerator or taped to your bathroom mirror. Set small incremental goals and look for balance to your approach. When you think about your day, what small changes can you make that might help achieve one of your goals, such as weight loss?


Research now suggests that there is a relationship between sleep and weight (body mass index). Make sure you are getting the proper amount of sleep. Research suggests that seven to eight hours of sleep may be “protective” against obesity. Sleep deprived individuals perceive themselves to be hungrier and may eat more as a consequence.


Eat a well-balanced diet, avoid snacking, and watch your portions. Extremely sweet or fatty food captivates the brain’s reward circuit, only leading to further cravings. Consider changing your “food environment” by not bringing fatty and super sweet foods into the house to help you avoid temptation.


It’s all about creating a routine. Find some form of exercise you enjoy doing for at least 30 minutes a day, five days a week. You can still benefit from several shorter spurts of exercise each day, if time is a problem. Don’t sit for long periods of time. Periodically get up and stretch, walk around the office or climb a set of stairs.

Stress Management

We live in an increasingly stressful environment. Look for opportunities each day to do something you enjoy, spend time with loved ones, and make a small difference in someone else’s life. If you feel you are suffering from depression, don’t be embarrassed to seek help.

Improve your health and well-being one day at a time. Develop your own recipe for a healthy day.


This article written by Steve Harmon, DO.
Family Medicine, South Valley Primary Care