How are this year's resolutions doing? Chances are, you may have fallen off the resolution wagon, especially if you were overly ambitious. Fear not — it’s never too late to make small, sustainable changes in your lifestyle that result in big health improvements. Review your hardest-to-keep resolutions and adapt them into goals you can easily maintain.

Here are five common resolutions transformed into small, healthful changes that can become part of your life — for good.

1. Your resolution: Exercise one hour every day

Realistic goal: Add movement every day in 5- to 10-minute increments. Take a short walk around the office, stroll outside during the lunch hour or after dinner, jump on that exercise bike in the basement for a spin each morning or dance to music while you’re getting dinner ready. Sticking to a short period of movement a few times a day is a great way to boost energy and start building the exercise habit. While most of us find it hard to commit to big chunks of time, it’s tough to say no to 5 or 10 minutes. Arrange to walk with a friend if that helps keep you on track.

2. Your resolution: Drink eight glasses of water every day
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Realistic goal: Increase water consumption by one glass at a time — when you first wake up, or before lunch and dinner. Drinking water before meals helps you feel full and aids digestion. If water doesn't entice you, make it easier for yourself by finding a water bottle that’s easy to carry around. Add a splash of lemon or lime for flavor. Once you’re in the habit of drinking water before one meal, it will be easier to add a glass before other meals as well.

3. Your resolution: Cut out all sugar
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Realistic goal: Find healthy alternatives to reduce your sugar cravings. Try Monk Fruit In the Raw, a zero-calorie sweetener made from the vine-ripened monk fruit, which is native to Southeast Asia. This certified vegan, naturally gluten-free product is available in packets and a Bakers Bag and adds light sweetness to foods. Add it to your favorite baking recipes, smoothies or add a sweet touch to unsweetened beverages.

4. Your resolution: Cut out all snacking

Realistic goal: Find healthy, easy-to-prep snacks to stave off cravings for junk food, and to prevent you from overeating at mealtime. Small handfuls of nuts, raw veggies and fruits are obvious choices. Limit your snacks to 2-3 times per day. If your sweet tooth is your downfall, use a natural sweetener to sprinkle or drizzle on berries, or add a spoonful to your tea or coffee.

5. Your resolution: Stick to a specific diet

Realistic goal: Examine the diet you’re trying, whether it’s keto or paleo or something else, to identify the most important elements, and don’t go cold turkey. The keto diet is mostly about cutting carbs and sugars, plus highly processed sugar-free diet foods. The paleo diet also emphasizes proteins, cutting all dairy and sugar. Because both of these trending diets recommend eliminating both sugar and any artificial sugar substitutes, a sweetener such as Monk Fruit In The Raw is a great alternative. Cutting all carbs or dairy can be too challenging for most people — try reducing the “forbidden items” gradually to wean yourself from your usual eating habits.
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Don't give up on those resolutions, even if you’ve slipped a little already. Adjusting your expectations will help you adapt more healthful habits you can stick with for a long, healthy life. And that’s a resolution worth keeping.

Nutty Grain-Free Granola and Yogurt Parfaits
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4 Servings | Prep Time: 20 minutes | Cook Time: 45 minutes

Ingredients:

• 1 cup Brazil nuts, roughly chopped
• 1 cup walnuts
• 1 cup pumpkin seeds
• ½ cup almond meal
• ¼ cup flax seeds
• ¼ cup chia seeds
• 2 egg whites
• 1 tablespoon coconut oil, melted
• 6 packets Monk Fruit In The Raw
• 1 cup blackberries
• 1½ cups unsweetened whole milk Greek yogurt

Directions:
Preheat oven to 325 degrees. Line a baking sheet with parchment paper. In large bowl combine Brazil nuts, walnuts, pumpkin seeds, almond meal, flax seeds, chia seeds, egg whites, coconut oil and monk fruit. Mix until thoroughly combined. Spread mixture on baking sheet. Bake 45 minutes, stirring every 15 minutes until lightly browned and fragrant. To serve, divide a few blackberries among 4 parfait glasses. Top with a spoonful of yogurt and 2 tablespoons of granola. Repeat layering once more, finishing with granola on top. Store leftover granola in an airtight container at room temperature for up to 1 month. (BPT)

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(BPT) - Just about everyone feels like they could use a little extra pep in their day, that surge of energy to get things done and enjoy their favorite activities. This is especially true as we age.

However, very few people actually feel as if they have the energy they need. The stress of modern life, poor sleep habits, consuming processed foods and less than optimal digestion are triggering a perfect storm for a human energy crisis.

There are several simple ways to tune up your nutrition and lifestyle habits so you can feel better than ever. A great place to start is with your diet.

“A healthy diet that is rich in plant foods, whole grains and lean proteins is always the starting point in reaching optimal health,” says Dr. Jacob Teitelbaum+, an author and internist. “At the same time, as we get older, it’s important to understand how our bodies change, and what we need to do to help our bodies get what they need to keep our systems running well.

“However, despite our best efforts,” Teitelbaum explains, “it is very difficult for us to get all of the nutrients we need from food alone. Sometimes nutritional supplements may be needed to fill nutrient gaps.”

In addition to movement and a healthy diet, Teitelbaum shares things people in their 50s and 60s need to know to optimize their health and feel good.‡

1. Your digestive system changes as you age, so make sure it's getting support.

A healthy digestive tract is crucial for overall health. As we age, our digestive systems often need more support in order to properly break down food and absorb the nutrients our bodies need to function optimally, according to a study published in Oncotarget.

To get the most nutrition from the food you eat, Dr. Teitelbaum recommends talking to your doctor about adding a plant-based enzyme supplement to your regimen to support your digestive health. GI Digest, for example, is a comprehensive digestive enzyme formula designed to assist in the proper digestion of proteins, fats, starch, dairy and gluten.‡

2. Small things can make a big difference for heart health.

Getting an adequate supply of omega-3 fatty acids along with vitamin D, also known as the sunshine vitamin, may support cardiovascular health.‡ Because vitamin D is best absorbed in the body when taken with a fat source, Dr. Teitelbaum suggests talking to your doctor about a supplement that has a combination of omega-3 fatty acids and vitamin D, like QÜELL Fish Oil EPA/DHA Plus D.‡ Also, be sure to talk to your doctor about other heart-healthy habits you can incorporate into your life, because things like daily walks, reducing stress and increasing your fruit and vegetable intake can all support heart health.‡

3. Is your energy lagging? It may be a simple deficiency.

As we age, we tend to accept at face value that having less energy just comes with the territory. Sometimes the solution is a simple matter of meeting our bodies’ nutritional needs. For example, one mineral that helps the body convert nutrients into energy is magnesium. When levels get low, it can interfere with your body’s ability to access its energy stores, causing the body to work harder, as shown in a study published in the Journal of Nutrition.

To support your body’s metabolic function, a supplement like Magnesium Glycinate contains 100 mg of magnesium in an easy-to-swallow tablet.

In addition, vitamin B12 is a nutrient that helps your body convert food into energy; however, as we age, our bodies can begin to have trouble absorbing enough B12. To support your body’s energy needs, ask your doctor about taking Methyl B12 Plus, a great-tasting lozenge that rapidly dissolves in the mouth.

If your energy levels are lagging, Dr. Teitelbaum says, it’s important to talk to your doctor, so together, you can uncover the root causes, and he or she can make recommendations.‡

4. Feed your body with real, whole foods.

Food processing destroys most of the vitamins, minerals and other key nutrients the body needs to function optimally. Dr. Teitelbaum says the best thing you can do is cut the sugar from your diet and slowly add whole foods. Though most adults should be eating at least 1.5 cups of fruit and two cups of vegetables per day, a mere 9 percent actually meet that target, according to the Centers for Disease Control and Prevention.

It may sound like a tall order to work all those fruit and veggie servings into your diet, but break down the daily goal into smaller parts and it may feel more attainable. For example, just take the simple step of adding one extra serving of fruits and veggies to each meal. Slice some banana on your morning cereal, opt for the steamed veggies with your entree, snack on veggies and hummus, and close the meal with fresh berries. Supplementing with a high-quality multivitamin can also help fill the gaps in your diet. Dr. Teitelbaum recommends Ultra Preventive X as a daily multivitamin that can help provide the nutrients you need in their most usable forms for the body.‡


To address your needs and support your health, always talk to your healthcare practitioner about adding nutritional supplements to your daily routine. To discover new ways to use nutrition to tune up your health, visit the Douglas Labs website and watch the videos at www.douglaslabs.com/tune-up-teitelbaum/.


+Dr. Teitelbaum has been retained as a medical consultant in advising Douglas Laboratories.
‡These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

(BPT) - The warmer-weather months are the ideal time to get outdoors, stay active and focus on your health goals. Staying fit and eating healthy can come easy when you keep a few simple tips in mind.

Explore Mother Nature

If the gym is getting boring or just isn't your style, it's time to find inspiration outdoors. Warmer months are when Mother Nature truly shines and it's the perfect opportunity to get outside and get active. Hike local parks, visit a beach and take a paddleboard class, rent a kayak with a friend and explore a regional river — the opportunities are endless.

"You might find inspiration in your own backyard by enjoying playful stuff you used to do as a kid like jump rope, hopscotch, hula hoop or play on the swing set,” says registered dietitian and nutritionist Dawn Jackson Blatner. "Kid stuff can burn lots of calories, plus it adds fun and fuels your spirit."

Avoid mid-day heat

During hot weather, be aware of peak heat periods. Typically, this is in the afternoon, generally between noon and 5 p.m. It's wise to spend time outdoors earlier in the morning or later after dinner so that you don't have to worry about heat-related illnesses like heat exhaustion.

Eat a wholesome breakfast

Before heading out for a morning adventure, don't forgo the most important meal of the day: breakfast. Give your body the fuel it needs so you can enjoy your activities to the fullest.

"Enjoy fresh fruit, whole grain toast and eggs," suggests Blatner. "Though not all eggs are created equal, look for Eggland’s Best eggs since they are the only eggs with superior nutritional benefits like six times more vitamin D, 25 percent less saturated fat and ten times more vitamin E than ordinary eggs."

Prepare for the sun

Longer days bring more sunshine, and while those rays can be amazing for getting outdoors, it's important to adopt sun-safe practices. According to the American Academy of Dermatology, everyone should use sunscreen that offers broad-spectrum protection (protects against UVA and UVB rays), is SPF 30 or higher and is water resistant. Additionally, consider wearing sunglasses and a hat to protect the face and eyes.

Drink up and snack smart

Your body sweats as a way to keep cool. During warm weather this can happen quickly, especially if you are working out or being active outdoors. Always keep a bottle of water close by and drink up regularly. Some people even set a reminder on their phone.

"And don’t think that plain water is the only way to stay hydrated in the summer," says Blatner. "You can also get hydrated with unsweetened sun tea, water infused with fruit, or by actually eating water-rich fruits such as watermelon and pineapple."

Visit the local farmers market

Want a healthy eating tip from a professional chef? "Seek out fresh fare from your local farmers market and enjoy all the flavors of the season," says Chef Jonathan Poyourow, a registered and licensed dietitian, and assistant professor at Johnson & Wales University’s College of Culinary Arts.

"Choose produce in a multitude of colors so you can enjoy a bounty of flavors and get a variety of vitamins and nutrients. For instance, green broccoli is a good source of fiber and carotenoids while yellow peppers are high in vitamin C."

Next, try some chef-approved recipes to tempt your taste buds. For example, this tasty sheet pan recipe can be customized by using the local fare you just picked up at the market.


Rainbow Sheet Pan Veggies with Eggs
Yield: 6 servings

Ingredients:

• 6 Eggland’s Best Eggs (Large)
• 1/2 teaspoon black pepper
• 1/2 teaspoon dried oregano
• 1 teaspoon sea salt
• 3 tablespoons extra virgin olive oil
• 1 orange bell pepper
• 1 red bell pepper
• 1 cup grape tomatoes
• 1 cup radishes, halved
• 2 carrots, peeled
• 1 yellow pepper
• 1 yellow squash
• 1 cup broccoli florets
• 1 zucchini
• 1 cup radicchio, chopped

Directions:
Preheat oven to 400 F.

• While the oven is preheating, chop all of the vegetables into bite-size pieces to ensure they will roast quickly and evenly in the oven.
• Arrange the chopped vegetables in a single layer onto the sheet pan in rainbow order: red bell pepper, grape tomatoes, radishes, carrots, orange bell pepper, yellow squash, yellow bell pepper, broccoli, zucchini, radicchio.
• Drizzle the olive oil over the vegetables and sprinkle the salt, pepper and oregano evenly on top.
• Using your hands, lightly toss the vegetables on the sheet pan while keeping the rainbow order intact until they are all evenly coated.
• Place the sheet pan in the oven and roast for 15 minutes or until all vegetables are slightly tender.
• Remove baking sheet from oven but leave oven on. Create room throughout the sheet pan for six eggs and then crack the eggs over the vegetables.
• Return sheet pan to oven and bake until whites are set and yolks are still runny, about 10 minutes.
• Remove from oven and scoop vegetables and one egg into bowl or on top of your choice of rice, quinoa or greens.

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