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12 Tweaks to a Healthier You

Avoid the pitfalls of New Years resolutions and develop healthy habits all year long!

12 Tweaks to a Healthier You focuses on a different habit or ‘tweak’ each month of 2017. Each tweak aims to improve physical, emotional, social, or financial wellness. Participants will receive a new tweak each month, along with an action plan to make the new behavior a habit.

  • Register today to participate in the full challenge or join the wellness email list to stay updated on the tweak of the month and hop in when you’re ready.

At the end of each month, participants will complete a short reflection to be entered into a quarterly drawing for a wellness themed gift basket.

We have a Facebook group!

Join now to access recipes, motivation, and support!


January’s Tweak: Focus on Fruit and Veggies

To jump start the New Year, January’s tweak will focus on cleaning up your diet by increasing fruit and vegetable intake. To ensure success, you will focus on one simple strategy each week!

Get the handout for this month here!

Week 1: Salad a Day

Eating one salad a day is an easy way to increase your fruit and vegetable intake. Aim for a salad at lunch or dinner. Use the recipes and tips below to spruce up your salads!

How to Build a Strong Salad:

  1. Start with a base of dark, leafy greens, try spinach, spring mix, kale or romaine
  2. Pile on colorful veggies, mushrooms, broccoli, snap peas, peppers, onions, carrots, cucumbers, tomatoes, celery, cabbage, sprouts, avocado slices, beets, artichoke hearts, olives
  3. Pack on the protein, choose lean proteins like grilled chicken, tuna, chickpeas, hard boiled eggs, black beans, edamame, sunflower seeds, walnuts or almonds
  4. Freshen with fruit, apple or pear slices, berries, pomegranate seeds
  5. Finish with a touch of extras, a tablespoon of cheese and no more than two tablespoons of homemade dressing (see recipes below)

Other considerations: Add on leftovers like roasted asparagus, sweet potato or leftover grains like couscous, barley, quinoa or rice

For a visual guide to building a healthy salad check out:

Tips:

  • Have a week long salad potluck with your coworkers. Have everyone bring in a different salad topping so you and your department can DIY delicious salads for lunch all week!
  • Prep salads for the week in advance. Use this resource as a guide.
  • Keep in mind, any salad dressing you make yourself will be much healthier! Learn how to master some basic and then get creative with variations. See the list of dressing recipes below for easy ideas.

Salad Recipes:

Salad Dressing Recipes:

Basic Recipes

Balsamic Vinaigrette

  • 2 parts olive oil
  • 1 part balsamic vinegar
  • A tablespoon or two of Dijon mustard
  • Salt and pepper to taste

Creamy Honey Mustard

  • ¼ cup plain Greek yogurt
  • 1 tbsp. mustard
  • 2 tsp. honey
  • ½ tbsp. lemon juice
  • Water, to thin if necessary

Healthy Ranch

  • ¼ cup plain Greek yogurt
  • ½ tsp. dried dill
  • 1 very small clove garlic
  • 1 tbsp. parmesan
  • 3 tbsp. olive oil
  • Salt and pepper to taste

More Dressing Recipes:

Week 2: Revamp an Old Favorite

Add ample amounts of fruits and veggies to classic recipes to make them healthier.

Tips:

  • Finely chop or shred veggies and add to meatloaf, pasta sauce, sloppy joes, chili, soup, lasagna.

Good veggies to use for this include zucchini, onion, pepper and carrots.

  • Add veggie puree to soup, stews, pasta sauce, pizza sauce, burgers, casseroles.

Cook vegetables (boil, steam or roast), allow to cool, then puree; good veggies to use include cauliflower, carrots, squash, broccoli, zucchini, spinach and even avocados.

Check out this Parenting.com article for three easy purees.

  • Make veggie noodles using a spiralizer and use in classic dishes like lasagna, spaghetti and meatballs and pad thai.
  • Add an extra serving of fruits (or add veggies like carrots and zucchini) to baked goods.
  • Add an extra serving (or two) of veggies to pizza, sandwiches, wraps and burgers or try greens in place of traditional tortilla wraps or burger buns.

Recipes:

Week 3: Sides and Snacks

Healthy snacks and sides are an easy way to get your daily dose of fruits and vegetables. Remember the MyPlate guidelines and aim to make half of your plate fruits and vegetables every time you eat, including snacks.

Side Tips:

  • Fill your plate with veggies before you add protein or grains to be sure they take up half your plate.
  • Experiment with herbs and new flavor profiles. Look to other cultures for new-to-you ways of combining spices.
  • If going back for seconds, be sure to fill up on your veggie side first. Don’t have extra protein or grains until you’ve finished a second helping of vegetables.

Snack Tips:

  • Fruit is nature’s perfect snack. Bring in a pretty bowl and plenty of fruit to stock up your fruit bowl each week. If you see it frequently, you’re more likely to eat it (same goes for candy so hide that candy jar to help you cut back).
  • Try to add a touch of protein and fat to your fruits and veggies to help you feel fuller longer. Some examples include:
    • Roasted chickpeas, a piece of fruit with nuts or nut butter, veggies and chees or hummus, fruit and yogurt
  • Stock your work area with healthy snacks or include snacks in your lunch each day.

Recipes:

Week 4: Meatless Mains

Replace one meal a day (lunch or dinner) with a meatless entrée. Plant proteins like beans, peas, nuts, and soy are low in fat, high in fiber, and chock full of nutrients.

Tips:

  • Check out Eating Well’s Meatless Challenge page for a slew of resources including 28 days of recipes, vegetarian starter kit, shopping list, and more.
  • Read up on the benefits of eating less meat with this article from Mayo Clinic.
  • Try these plant proteins:
    • Lentils; 1 cup cooked, 18g protein
    • Green peas; 1 cup, 8g protein
    • Quinoa; 1/2 cup cooked, 7-9g protein
    • Seeds (sunflower, sesame, hemp, flax, chia, pumpkin, etc.); 1/4 cup, 7-9g protein
    • Nuts (almonds, walnuts, cashews, pistachios, etc.); 1/4 cup, 7-9g protein
    • Beans (black, kidney, garbanzo, etc.); 1 cup cooked, 15g protein
    • Soy-based protein (tempeh, tofu, edamame); 1 serving, 20g protein

Recipes:


February’s Tweak: Morning Mile

Use this calendar to log a mile most mornings this month! Aim to walk when you first wake up or as soon as you get to work before you officially begin your work day.

Did you complete January’s tweak? Please fill out the Focus on Fruits & Veggies Evaluation. Use this goals handout to write down three things that you would like to continue working on throughout the year.

Tips

  • Find a group to walk with at work. Gather a group of coworkers or start a new group on the 12 Tweaks Facebook page.
  • Build your morning mile into your work commute by parking further away.
  • Figure out how long it takes you to walk a quick-paced mile. Then plan to wake up that much earlier.
  • Have your walking clothes and shoes laid out the night before. Or just plan to throw a jacket over your pajamas and hit the streets.
  • If your child’s school offers a morning mile program, consider walking with them for a little extra bonding time!
  • Have your route mapped out, regardless of whether you’re walking at work or at home.
  • Go first thing! Don’t wait until your coffee is ready. Don’t check your email or read the newspaper. Just go!
  • Stay accountable by checking in with the 12 Tweaks Facebook group and marking off on your calendar each day that you are successful.
  • If you aren’t comfortable walking a mile yet, start where you are. Give yourself 20-30 minutes to walk as far as you can. Then try to increase your distance every few days.
  • Really can’t walk a mile most mornings? Consider doing a short workout indoors instead. Choose something that you can complete in about 20 minutes.

Resources

Walking Apps

  • MapMyWalk
    • Android and iPhone
    • Map and measure your route, see your speed and calories burned, and save and share your routes
  • Virtual Walk
    • Android and iPhone
    • Distance walked gets plotted on a virtual walk through a scenic or historic place
  • Charity Miles
    • Android and iPhone
    • Tracks how many miles you’ve covered during your workout
    • Earns money for charity on your behalf for every mile you move

Walking Maps

Milestones

Let us recognize your hard work! Individuals will be recognized here when they complete five, ten, and fifteen miles this month.

High Fivers

Dimes

Fifteeners


Other Tweaks in 2017 Include:

  • Gratitude: Boost happiness with a daily gratitude practice
  • Cross Train: Increase your fitness with cardio, strength and flexibility training
  • Jumpstart: Develop a healthy morning routine to find balance and get fueled for your day
  • Zzz: Work on your sleep hygiene
  • Serving Size Surprise: Increase your water intake and rethink your portion sizes
  • Prep 101: Master meal prep techniques
  • Savings Central: Focus in on your finances
  • Go the Distance: Train for a race or increase your daily step count
  • Savor: Eat mindfully and savor the day
  • Turn Off to Tune In: Unplug from technology to reconnect with what matters

Keep in mind, each tweak is designed to be just that- a small change in behavior- so don’t feel overwhelmed by the idea of a year long commitment.

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