There is no better time than NOW to make positive changes in your life! If you’re still having trouble getting started with and sticking to your New Year’s resolutions, watch and listen for tips, tricks and motivation from an integrated nutrition expert. The first tip is to tell yourself you CAN do it, because…well, you can!
DAVID: Welcome, welcome and HAPPY NEW YEAR, everyone! It’s 2017 and we couldn’t be more excited to reset and restart. A new year is the perfect time to make positive changes in our lives for good. Here to talk about exactly that is Matt Gardner, Director of Customer Experience at Vitacost.com and an author/speaker on integrated nutrition and conscious living.
Matt, thanks for being here today on VitaVibes Live. Before we get started with our Q&A session, tell us about your own health journey
MATT: Thanks for having me, David. I’m excited to be here. Like many of us, I started with the all-American diet, and my body seemed to handle it well enough when I was younger. Probably the biggest turning point for me was experimenting with the paleo diet, which had me remove dairy for several months. When I added it back in, I found that it was a major food allergy for me; and it lead me to discover the ideal foods for me individually. I realized that all of us can learn to optimize our nutrition if we base it upon a foundation of healthy habits.
DAVID: Well, I know we’re in good hands here, which is great because we have quite a few questions and concerns to get through.
We turned to the always helpful VitaVoice group, our customer advisory panel, to tell us about their New Year’s resolutions and some of the biggest challenges they have when it comes to sticking with their goals. Thanks, VitaVoicers!
So, here we go!
Anita, Krystin and a few others from our panel expressed that getting organized was their top priority in 2017.
Some said lack of organization causes them stress, while others noted that clutter keeps them from seeing what all they have on hand. Maybe they have food stashed away but don’t know it because the shelves are a mess. For me, it’s my closet. I have no organization there, so I know there are clothes I’ve long forgotten about. This lack of organization often leads to food waste and over-spending.
I would guess the biggest challenge is finding the time to get organized. Matt, how do you suggest overcoming this obstacle?
MATT: Time is a matter of prioritization. When we say we don’t have enough time for something, it means it’s not a priority for us. In the area of resolutions, it’s critical to decide that the change is something we truly want and something we’re willing to give the time it takes to make it work for us. This may mean sacrificing other activities in the short term as we establish new healthy habits.
DAVID: This next one ranks high year after year. Almost everyone on the panel noted they want to exercise more. Unfortunately, it’s hard actually sticking with it past January. We all know what the gym looks like on January 1 compared to January 31st. What can someone do to conquer their goals, whether it’s a new exercise routine or something else?
MATT: We are all a collection of habits – patterns that run our lives. We have a morning routine, work routine, evening routine, and more. While these habits are great for efficiency with our existing needs, they can become obstacles when we want to make a change. We must consciously establish and practice new patterns – meaning we can’t go on autopilot. And the best way to do this is to have a plan. To look at a calendar and schedule the new habits, such as a workout routine, into our day. And also assigning time in the morning or evening to ensure we include the resources we need, such as supplements or workout clothes, so sticking with our goal is simply a matter of following our plan.
DAVID: So what you’re saying is I should mark on my calendar to work out at 6 a.m. on Monday, Wednesday and Friday if that’s when I have the time and can make it happen?
MATT: Yes, exactly.
DAVID: Many of our customers say that eating healthier is a top goal in 2017. For instance, Terrie from our panel said she wants to drink one green smoothie or juice every day. Jay said he wants to lose 20 lbs. but is on the road a lot for work. Many of them want to give up sugar, limit grains or stick to a particular diet. However, a handful admit that eating healthy is hard, because they either:
- Don’t make the time to meal prep…
- Find it difficult to eat out at restaurants…
- Or struggle with temptations
How can people make healthy eating work for them once and for all?
MATT: In regards to food prep, make all of your meals at the beginning of the week to make it easy to have all the meals you need. You’ll quickly see how long it takes to prepare everything and will have a better idea of when you can carve out that kind of time every week. You can also make it easier by determining what healthy foods you like most and preparing them as the majority of your meals. In other words, eat simply. Food doesn’t have to be complicated.
DAVID: Right. Food doesn’t have to be complicated at home, but it certainly and be when you’re eating out. What can we do?
MATT: When dining out with friends, suggest restaurants that have healthier options. Don’t be afraid to modify things on a given menu. You can ask what something in cooked in, substitute for healthier options, or make up combinations of sides. Drink water or unsweetened tea to avoid empty calories. And if you’re headed to a challenging restaurant and are there to spend time with friends, eat something healthy before you go so you’ll not be overly hungry at the destination.
DAVID: Our next question is a little more personal for us. We have almost 200 people in this office, so there are birthdays and baby showers every week it seems. With these, come lots of tasty sweets. How do we overcome these temptations?
MATT: As for temptation, if office cake is calling your name, consider three time periods related to the food: How it will make you feel in the next 5 to 10 minutes, how it will make you feel in the next few hours and how it will make you feel over the next decade. If you don’t see a benefit on the longer timelines, this is often a great motivator to forego the sweets. If you are, in fact, hungry, grab a healthy snack bar or sip on a green juice to occupy your mind while everyone else indulges. Try to avoid eating for convenience. And always keep healthy snacks available so you have options.
Finally, as previously stated, planning is key to establish healthier eating habits. If you’re not sure where to start, talk to a dietitian or health coach who can work with your specific needs.
DAVID: To complement their healthy eating habits, people seem to be really curious about supplements this year. The most challenging part is finding the formulas that work best for their personal health needs.
I mean, when I look at a supplement bottle, I’m often reading lengthy lists of ingredients—natural or otherwise. If someone doesn’t know enough about supplements, how can they learn more?
MATT: There is such a variety of supplements available today that you can start by being clear on your values. I personally like organic, plant-based supplements, so this instantly narrows the selection considerably. I then determine what my goals are for a given supplement – meal replacement, protein boost, pre-workout, post-workout, and look at the options that serve those purposes. You could approach someone you admire at the gym or elsewhere and ask what they’re favorite supplements are to try them out and see if they work for you.
If you want a definitive suggestion, again, meet with a nutritionist who can guide you to your specific needs.
DAVID: Matt, thank you so much for coming out today. We know you have a busy schedule, dedicated to making customers happy– but we loved having you. I know I learned a lot and hopefully our audience did as well!
MATT: Thanks, David. I love watching VitaVibes Live and it’s been so fun to finally be a part of it!
DAVID: For more health and wellness info to kick-start your 2017, visit Vitacost.com and click on 2017 Resolutions at the top. And, as always, for healthy recipes, fitness tips, natural beauty & home goods, check out the Vitacost Blog!
Catch you next time!
Bye!