Choose to Live Challenge for January -
Achievable New Year's Resolutions

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Take Steps toward Better Health in 2006

Many people begin each year with the hope of fulfilling lofty New Year's resolutions, only to find out too soon that they can't keep up with their own goals. By taking the Choose to Live Challenge, we encourage people with diabetes to make "mini-resolutions" each month and learn more about the best ways to care for their diabetes.

With the holiday season over, the focus of January's Challenge is to identify tips to get you more active and eating better in the new year. Maintaining a healthy lifestyle isn't easy. By taking small steps, you can adopt good habits which will add up to better health in the long run. Try some of the following tips to improve your overall health.

Build More Activity into Your Days

• Take a 30 minute walk each day. If necessary, start off with a 10 to 15 minute walk every other day. Gradually, walk farther and more often.
• Find a physical activity you enjoy, like swimming, dancing, bicycling, Frisbee or golf.
• Be active in or around the house: work in the yard, play with the kids, get up to change the TV channel, or walk around while you talk on the phone.
• Park at the far end of the shopping center lot and walk to the store.
• Take the stairs instead of the escalator or elevator.

Make Wise Food Choices

• Include a fruit or vegetable with every meal or snack.
• Eat smaller servings of high calorie favorites.
• Cook in low-fat ways: roast, broil, grill, microwave, steam or bake. Use nonstick pans or cooking sprays.
• Cut back on high-fat toppings, such as butter, margarine, sour cream, regular salad dressing, mayonnaise, or gravy.  Instead, season your food with herbs, spices, salsa, lemon juice or other low-fat choices.
• If you need help with your meal plan, make an appointment with a registered dietitian. Together you can work to develop a healthy meal plan that fits your lifestyle and food preferences. If you need help finding a dietitian, locate an ADA recognized patient education program or visit eatright.org.

Resources

• Tips for Sticking with Your New Year’s Resolution -- Or Getting Back on Track (PDF) by Richard R. Rubin, PhD, CDE
• Learning How to Change Habits (PDF)
• Diabetes PHD Check out Diabetes PHD (Personal Health Decisions), the American Diabetes Association's powerful new risk assessment tool. You can use this tool to determine your risk for diabetes complications such as heart attack, stroke and kidney, eye and nerve disease. You can see how interventions -- such as losing weight, taking certain medications and stopping smoking -- can help improve your chances for preventing complications.
• ClubPed Aim to get more active by tracking your walking steps at ClubPed, the American Diabetes Association's online tool to monitor your progress.
• Visit the Association's message boards, a great place to share and gather helpful information about proper diabetes management.
• Making Healthy Food Choices
• Diabetes Learning Center (interactive exercise activity)

Monthly Web Chat

Host - Bob Anderson, Ed.D.
Core Director, Behavioral, Clinical, and Health Systems
Michigan Diabetes Research and Training Center
University of Michigan
Ann Arbor, MI

Did you miss our Webchat on achievable New Year's resolutions? If so, don't worry. Check out our transcript of the Webchat from Bob Anderson.

Related Books & Products Available in the ADA Store

• ADA's Complete Guide to Diabetes
• A pedometer is an inexpensive tool that tracks and monitors your progress. The Small Steps Big Rewards Walking Kit includes a pedometer that needs no calibration. It records your number of steps and is a perfect complement to ClubPed.
• The Training Fan: A Fitness Training Guide
• I Hate to Exercise

Upcoming Challenges in 2006

• February: Take Care of Your Heart (American Heart Month)
• March: Eating Well with Diabetes
• April: Move Your Body 30 Minutes a Day

Archived Challenges

• December 2005 - Control Your Portion Sizes During the Holidays
• November 2005 - Get the Very Best Care for Your Diabetes