New year, same old you…but healthier!

As Rosh Hashanah approaches, we look forward with anticipation to a sweet new year!

But besides looking forward , we must look inward.

Let’s look truthfully at ourselves and our lives. Where can we improve? Can we be healthier?

In my opinion, health is wealth . Being healthy will allow you to enjoy every day to the fullest!

Here are five tips to start this new year out right:

1. Eliminate artificial sweeteners

As a Certified Nutrition Consultant, I feel very strongly about eliminating artificial sweeteners from your diet.

The research on sweeteners is controversial and confusing. It’s unclear whether they cause weight gain or not. Regardless, there are many other reasons to avoid them.

• Artificial sweeteners, like Splenda and Equal, are processed and made of chemicals. Why would we ever want to ingest chemicals?
• Artificial sweeteners are hundreds of times sweeter than sugar, ruining your tastebuds so that naturally sweet foods will not taste sweet at all.
• Artificial sweeteners can make you crave sweets and carbs.
• Artificial sweeteners damage your gut health.

So, unless you’re diabetic, avoid artificial sweeteners and use small amounts of sugar instead.

To overcome your sweetener habit, try substituting it in your coffee with cinnamon and Half & Half or flavored creamer. In your tea, try lemon and a little honey.

2. Replace white grains with whole grains

Long gone are the days of Wonder bread and white rice. It’s time to replace the majority of your white grains with whole grains.

White flour is a grain that is stripped of most of the protein, fiber, and nutrients that are present in whole grains. Also, whole grains are of crucial importance for gut and heart health and for reducing diabetes risk.

Buy whole wheat bread. Look for the word “whole” wheat in the ingredient list rather than “enriched” wheat. Eat oats, quinoa, and black or brown rice. Make whole wheat pasta instead of white.

3. Add weights to your workout routine

Exercise is key to a healthy life. Walk, swim, bike, play pickleball–it’s all great! But be sure to add a few days of weightlifting as well. Research shows weight training can assist with weight control and weight loss, increase metabolism, and improve bone strength which reduces the risk of fractures and osteoporosis.

To learn about weight training, hire a trainer or find a local strength-training class. For free options, google “full-body weight training videos” (specify beginner, intermediate or advanced) and follow along at home. Try MadFit on YouTube or Popsugar.com . If you’re new to weightlifting, start with smaller weights and be sure to use proper form. Aim for 20-30 minutes, twice per week.

4. Eat your vegetables

The CDC says we need 2-3 servings of vegetables per day. If that sounds daunting, let me shock you: We need more than that !

Vegetables are incredibly healthy and low in calories. They provide fiber, vitamins, minerals, antioxidants, and they fill us up!

Here are some tips for eating more of them:

• Buy a variety of vegetables and prep them. Wash, cut, and place them in containers in the refrigerator for easy grabbing.
• Know yourself. If you won’t prep them, buy veggies already cut and buy bagged salads.
• Make a fruit/veggie smoothie in the morning.
• Eat 2 servings of vegetables at dinner–like a salad and some roasted asparagus.

5. Cut down on red meat

Eating too much red meat and processed meat can drastically raise your risk of stroke, heart disease, and cancer. Need I say more? Well, I will. Eating less red meat can also help you lower your cholesterol and lose weight!

Eat no more than one serving of red meat per week and reduce your intake of processed meats.

Opt for chicken, fish, or plant-based entrees. Make more vegetarian meals. Instead of beef hamburgers, make salmon burgers or black bean burgers. Instead of beef meatballs or meatloaf, use ground turkey.

Here’s to a sweet and healthy new year to all of you!

Kim Seiden is a Certified Nutrition Consultant who believes in the power of healthy eating as a means to living an optimal life. She works one-on-one with people to teach them how to lose weight and live healthfully. Check her out at healthyfood4life.com .