Newsletter

Changing Your Lifestyle, One Healthy Habit at a Time

February 2008 NewsletterFebruary is the month where most of us realize our New Year's resolutions have fallen by the wayside. No need to worry! If January is the month to identify goals, then February is perfect for jump-starting those changes.

Goal achievement is all about setting yourself up for success through a two-part plan:

  1. Identify what you're working to achieve.
  2. Break larger goals down into smaller parts that you incorporate gradually; for example, increasing your fiber intake or eating more veggies.


That's precisely what our February article is about: taking the overall goal of living a healthy lifestyle and dividing it up into 11 new healthy habits.

Set Yourself Up for Success: Add Healthy Habits One At a Time

As you get ready to put your goals into action, it might help to visualize each monthly change as a layer in the foundation of a home. Each habit is a crucial element in keeping your foundation solid. As a result, it's important to retain your previous habits even when focusing on the current month's addition. If you pay attention to this detail, you'll create a solid foundation or base for goal achievement.

One way to ensure success is to plan ahead and create visual reminders. Whether your goal is a healthier lifestyle or something unique to you, leave yourself a calendar reminder on the first of each month. No matter what type you use--a PDA, Microsoft Outlook, an Internet reminder service like MemoToMe.com, or a paper calendar--it will definitely help you stay on track. You might want to print out this article, cut it into 11 segments, and paper-clip each habit to the corresponding month of your paper calendar. Or simply post the entire thing in a place where you'll see it daily.

Ready to achieve your healthy lifestyle goal? Got your calendar? Let's begin!

February: Keeping in mind the notion of setting ourselves up for success, let's start with an easy one: vitamins. In an ideal world we'd get the vitamins our bodies require from food-based sources. That said, it's become increasingly difficult to achieve this, even with the healthiest of diets. This month, commit to a daily multi-vitamin.

Interested in taking this healthy habit further? You might decide to supplement your multivitamin. Studies have shown that additional vitamin D and vitamin B-complex can be helpful. Vitamin D, gleaned also from the sun which is in short supply this time of year, aids in regulating cell growth, boosts immunity, and prevents bone loss. Feeling sluggish? B complex vitamins might be what you need. B complex (actually a group of 8 vitamins) not only gives you healthier hair and nails, but also aids in the breakdown of carbohydrates into glucose (which translates into more energy for you).

Tip: a Ready to Drink AdvantageTM Chocolate Delight Atkins shake includes 23 essential nutrients plus 30 percent of your calcium needs.

March: Water, water, and more water. Experts may disagree on precisely how much water to drink, but there is no dissention with regards to the fact we all need more! The plan this month is to increase what you're currently drinking. Some people measure out their target water consumption each morning so they have a visual reminder of their goal. Others choose to physically check off each glass they drink or record it on their calendar. Whatever method you choose, focus on staying hydrated this month. Studies show that by the time we feel our thirst we're already on our way to dehydration.

Factors that impact the amount of water you require are: exercise (how much fluid do you sweat out daily?), environment (hot temps will make you lose water through perspiration as will heaters) and illness.

April: Spring is here! Are you enjoying it? Have you headed outside for a walk recently? If not, this is the month to start. The first thing everyone asks is "How long and how often?" Remember, we're setting ourselves up for success. Currently walking once a week? Perhaps add in another day or two. Already walking three times a week? Try increasing your pace this month. The benefits of walking are numerous. This healthy habit isn't only about enjoying the weather -- you're also controlling blood pressure, decreasing heart attack risk and elevating good cholesterol.

May: It's time for that personal question: "How regular are you?" May is all about getting enough fiber. Dietary fiber is the indigestible part of plant cells and a crucial piece to a healthy lifestyle. Not only does fiber reduce blood sugar spikes (which increase fat storage)--it also decreases your risk of colon cancer and helps you feel fuller longer. Getting your 25- 35 grams of daily fiber is a no-brainer when you know where to look. Bran cereals, beans and broccoli are all fantastic sources of fiber. Atkins bars are also a quick way to add extra fiber into your diet. It's important to keep up March's healthy habit as you add this month's habit. Fiber absorbs water, so you'll need to maintain or increase your water consumption from here on out.

June: Summer is finally here! The walk that felt great in April might be a tad too hot now. Did you join a gym in January? This month add in the healthy habit of using that membership. Don't yet belong to one? This is the month to try out a membership. Most facilities offer free-trial periods, so shop around and find a place which suits your personal style. Weight training increases your metabolism, which means you'll continue to burn fat even after exercising. And there's no need to train like Mr. Universe. Lifting weights twice a week is fine. Already lifting weights? Make this the month you either revamp your routine or add in an extra day. Stumped as to what do once you get to the gym? Schedule a session with a trainer or explore websites like shapefit.com.

July: Can you believe it has been six months since you set your goal? It's time to check in and see how you're doing. Have you succeeded in adding new habits while maintaining the others? Have you struggled to stay on track? This month's healthy habit is focusing on recording your goals so you don't lose sight of them. This might be making a list and posting it on your fridge or using a goal tracking website or group such as JoesGoals.com or 43things.com. Atkins discussion groups are also an excellent way to learn more as well as become part of a supportive, health-oriented online community.

August: This month, treat yourself to the healthy habit of stretching. Stretching reduces soreness and helps keep your joints flexible. It's perfect after your walk or gym workout as your core body temperature is elevated and your muscles are warm and pliable. Tip: Stretch slowly, don't bounce, and if a stretch feels painful: STOP. Some people intuitively know what “feels good” to them with regards to stretching. If you're uncertain begin by stretching large muscle groups (back, chest, and legs) and progress from there. Illustrations of numerous stretches can be found here.

September: Life seems to pick up pace in the fall. This just means we need more planning to maintain our new habits. One thing that often gets neglected is protein consumption. The question continually arises regarding how much protein we should consume. This month's answer: probably more than you're getting. It can be difficult to find protein on the run, but if you plan ahead that problem is solved. Try keeping a stash of Atkins shakes and bars in your bag (each contains 11-19 grams of protein). Envelopes of no-drain tuna, cheese sticks, nuts, and beef jerky are also portable protein options. Remember, you can eat fast food and maintain a low-carbohydrate lifestyle: order a sandwich, toss the bun and grab a fork! Think creatively this month and you'll succeed.

October: The call of sugar is high this month, with Halloween candy everywhere. While we might be able to resist those treats, sugar by many other names is hidden in our foods. This month, commit to reading the ingredients in the foods you eat. Some sugars are obvious (beet sugar, cane sugar) but did you know that many ingredients ending in ose (dextrose, fructose) are also sugars? Following the Atkins Nutritional Approach will tremendously help in lessening sugar cravings through decreased carbohydrate intake. Our March healthy habit of water will help to reduce this craving, too. During October, become an informed consumer and check out exactly what you're putting in your body. Search your labels for hidden sugars and buy accordingly.

November: With the holidays approaching, life once again picks up pace. This month's healthy habit is fitting in exercise when life gets hectic. Your workout might not be in a gym, but you can maintain your fitness level. Remember that 10 + 10 + 10 equals 30. Studies show that breaking 30 minutes of exercise into three 10-minute segments produces the same results. Shopping? Park away from the mall entrance and walk. On the return trip, laden with packages, it's practically weight training!

December: It's almost 2009. Can you believe how far you've come simply by layering healthy habits upon each other? Reflect on the changes you've made. Did you achieve all you'd hoped? This month focus upon the incremental shifts you've made and the healthy lifestyle which is the result. Ponder the five Atkins nutritional principles of protein, fiber, vitamins & minerals, low sugar and no trans fat. Is there a piece you're struggling with? Too much sugar? Too little fiber? Have you slacked on the exercise? Identify what healthy habit needs more attention and make that your focus this final month of 2008.

Join an Atkins Discussion Group

The Atkins Learning Center (which you can reach by clicking Live Discussion in the Atkins.com main page has two active, instructor-led communities where you can ask questions, offer tips, and share your progress toward your goals:

  • The Healthy Living Discussion Group is the perfect place to ask questions, offer tips, set fitness goals, swap recipes and share your progress toward a healthy, active lifestyle.