9 Changes to Make in 2009

By Christina Elston

About half of us make at least one New Year’s resolution before we crack open that new calendar, and statistics show that most of us don’t keep them. So instead of resolutions – things we promise to do or quit doing – how about making some changes this year?

Changes are different, because they represent a shift rather than an either-or. They’re adjustable, and so, more keep-able. Here are a few suggestions from the experts:

For Fitness: Start with some before-breakfast exercise to get the family moving.

“It is a constant battle for most people, me included,” says Mike Levinson, R.D., author of Buff Dad (HCI, 2008; www.buffdads.com). Here’s his suggestion for a 10-minute daily workout:

• 20 bodyweight squats – With feet slightly wider than hip’s width apart and toes slightly pointed out, hold your arms straight out at shoulder level and gradually bend your knees and lower yourself as far as you can without your heels coming off the floor, then slowly push back up.

• 10 push ups – If you cannot do them on your feet, do them on your knees.

• 20 abdominal crunches.

Do one exercise right after the other without rest, then rest for one minute. After one minute, run through the exercises again, rest for one minute, and do one final set.

“This is a fantastic total-body mini workout that will get your heart rate up, build some lean muscle mass, increase your metabolism, give you some morning energy and improve your overall fitness level,” Levinson says.

To Your Diet: Have a healthy snack ready at the end of the school/work day to snuff the family’s junk food cravings. “That is definitely the time to introduce healthy foods, when they are the hungriest,” says Netty Levine, R.D., a dietitian and diabetes counselor with Cedars-Sinai Medical Center in Los angeles. “A lot of times they stand there with the refrigerator door open, and you’ve got to be one step ahead.” One great option is cut-up fruit. “Kids who are losing their teeth don’t like to bite into fruit,” Levine says.

You can puree berries – fresh or frozen – for a healthy dipping sauce. And in the summer you can freeze the fruit itself.