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" Making a New Year&amp;#039;s resolution this year? If it&amp;#039;s to lose those pesky 10 pounds\u2014for the sixth year in a row\u2014why not consider making a new, more doable resolution with equally big health payoffs? Take your pick of these 10 attainable resolutions that you can actually tackle this year. 1. Get More Sleep  What can help you feel more energized during the day, improve your mood and even help you lose weight? Sleep! &amp;quot;It&amp;#039;s a well-kept secret to good health,&amp;quot; says Donald Novey, MD, a physician who practices integrative medicine at North Kitsap Family Practice in Poulsbo, Washington. &amp;quot;The body repairs and regenerates during sleep. Even calcium is added to bones while you slumber. Getting adequate sleep is the best way to help your mind and body function at its best. Just as a cut may heal while we sleep, so can our mind.&amp;quot; So how much sleep do you really need? &amp;quot;Optimum sleep time varies from person to person, from 4 to 11 hours a day,&amp;quot; says Dr. Novey. &amp;quot;The easiest way to find your optimum sleep time is to sleep until you wake up without an alarm clock or other interruption. Do this two or three days in a row, and you&amp;#039;ll have your ideal amount of sleep.&amp;quot; And while getting to bed earlier is easier said than done, avoiding food two hours before bedtime can ensure that your digestive system doesn&amp;#039;t keep you awake, and eliminating all light in your bedroom (yes, even a night light) can promote sounder, more sustained zzz&amp;#039;s. Photo: Shutterstock 2. Eat a Veggie or Fruit with Every Meal  According to research, Americans eat far fewer vegetables and fruits than they need, and given the evidence linking veggie and fruit consumption to disease prevention, this is a smart resolution anyone can make and reap the rewards from. &amp;quot;Look at your meal,&amp;quot; says Keri Gans, RD, a New York City\u2013based registered dietician and the author of the forthcoming bookThe Small Change Diet: 10 Steps to a Thinner, Healthier You. &amp;quot;If veggies and fruit are not part of it, add them. It really is much easier than you think, and so important for your health.&amp;quot; To squeeze in more healthy additions, &amp;quot;slice a banana into your morning cereal or yogurt, have an apple as dessert with your lunch, and start every dinner meal with a salad,&amp;quot; she suggests. &amp;quot;The more veggies and fruit you consume, the higher your intake of fiber, which helps fill you up, making you less likely to eat foods that are less healthy. Plus, fruits and veggies are packed with vitamins and antioxidants, which your body needs for a strong immune system.&amp;quot; Photo: Shutterstock 3. Find a Form of Exercise That You Love  Don&amp;#039;t care for jogging or aerobics? That doesn&amp;#039;t mean you should give up on exercise! What works for one woman doesn&amp;#039;t always work for everyone else, and it can take some trial and error to find a form of exercise that is enjoyable for you. &amp;quot;Even if you hate doing something, you might be able to force yourself to do it for a while,&amp;quot; says Elizabeth Lombardo, PhD, a psychologist, physical therapist and the author of A Happy You: Your Ultimate Prescription for Happiness. &amp;quot;But it will be an extreme challenge to continue. Find a form of exercise or a venue that you enjoy so you will be more consistent. I had a client who swore she hated all forms of exercise. Then she tried a rebounder\u2014a small trampoline. She told me &amp;#039;I could bound on that for hours, it&amp;#039;s so much fun.&amp;#039;&amp;quot; To fall in love with exercise again, make a list of five new forms of physical activity that you haven&amp;#039;t tried\u2014whether it&amp;#039;s yoga, spinning or lap-swimming, and give each a try for two weeks. Then, pick the one that gives you the most joy, or mix up your top two! Photo: Shutterstock 4. Make More Social Dates with Friends  What? A resolution to party? It&amp;#039;s true\u2014an active social life can have major payoffs when it comes to your health. &amp;quot;Research shows that a healthy social life can help you stick to your healthy habits, fight disease and depression, reduce stress, enhance your sense of purpose in life, promote greater happiness and even live longer,&amp;quot; notes Dr. Lombardo. How to be better social butterfly? Say &amp;quot;yes&amp;quot; more! Sure, balance is key\u2014so keep time for yourself, too\u2014but one social event per week (book club, dinner with the girls, a jogging date with your best friend) may go a long way in keeping you healthier\u2014and happier\u2014this year. Photo: Shutterstock 5. Extract Yourself from a Toxic Relationship  Whether it&amp;#039;s from a romance gone bad or a friendship that leaves you feeling depleted and unhappy, 2015 is the year to set yourself free! &amp;quot;Habit, guilt, fear of the unknown, fear of failure, low self-esteem, anxiety about being alone\u2014there are so many reasons why we stay in toxic relationships that we know, deep down, we need to get out of now,&amp;quot; says Dr. Lombardo. To rid yourself of a toxic person, be assertive. &amp;quot;Believe in yourself and your reasons for wanting to stop this relationship. Do not let your fears control you; you can overcome your fears. Then establish the limits that are best for you, communicate them to the other person and then stick to them. If you know you need to stop all contact with that person, tell the person and then block his or her number on your cell phone and remove him or her from your Facebook account.&amp;quot; Photo: Thinkstock 6. End the Negative Self-Talk  &amp;quot;You look horrible in those jeans!&amp;quot; &amp;quot;Why couldn&amp;#039;t you have been more confident in that work presentation!&amp;quot; &amp;quot;The house is a mess\u2014clearly you&amp;#039;re losing your grip.&amp;quot; We all berate ourselves from time to time, but too much negative self-talk can create a self-fulfilling prophecy, says Dr. Lombardo: The more you tell yourself you&amp;#039;re not worthy, the more you feel that way, and you may even act accordingly. &amp;quot;Our thoughts govern our behaviors and feelings,&amp;quot; says Dr. Lombardo. &amp;quot;If, for example, you believe &amp;#039;I tried to lose weight in the past but gained it all back. I am a complete failure,&amp;#039; then, guess what? You&amp;#039;re not going to be able to keep a healthy weight. Consider how a statement like that makes you feel: helpless, hopeless, worthless, depressed.&amp;quot; In order to stop the mean talk, &amp;quot;the first step to changing thoughts is being aware when you are engaging in toxic self-talk,&amp;quot; she says. &amp;quot;Use your feelings as a barometer. Every time you notice yourself feeling bad, ask &amp;#039;What am I saying to myself right now?&amp;#039;&amp;quot; Then turn things around with positive thoughts like, &amp;quot;I can learn from the past. I am ready to transform my health. I know I can do this!&amp;quot; &amp;quot;The result will be greater empowerment and inspiration to make and sustain positive changes,&amp;quot; adds Dr. Lombardo. Photo: Thinkstock 7. Stop Sweating the Small Stuff  The latte that the barista at the cafe butchered, the guy who flipped you the bird on your drive to work\u2014see if you can resolve to let the annoying but insignificant stuff go this year. Yep, that means no more crying over spilled milk! Psychological stress, even in small doses, can cause physical stress in our bodies, says Dr. Lombardo. &amp;quot;When we are emotionally overwhelmed, angry or frustrated, our bodies release cortisol, also known as &amp;#039;the stress hormone.&amp;#039; Excessive cortisol can deplete immune functioning, resulting in our bodies having trouble fighting off disease. It can suppress thyroid function, decrease muscle tissue and increase abdominal fat. In fact, it can adversely affect pretty much every organ system in our body, including the digestive system, cardiovascular system, skin and cognitive health.&amp;quot; So when something begins to ruffle your feathers, take a deep breath, says Dr. Lombardo, and ask yourself, &amp;quot;Am I really going to let this rude guy on the freeway mess with my health?&amp;quot; The answer, of course, is no! Photo: Thinkstock 8. Cook More at Home  Do you have the takeout restaurant&amp;#039;s number on speed dial? Are you on a first-name basis with your pizza deliveryman? While relying on restaurant food after long days at work can be convenient, it can have health consequences. &amp;quot;The problem with a lot of restaurant food is that the portions can be larger, more caloric, and higher in fat and sodium than a home-cooked meal,&amp;quot; says Gans. Cooking at home can be as easy as dialing takeout, she says: &amp;quot;Broil a piece of fish, simply marinated in lemon, olive oil and spices. Then microwave a small baked potato and open a bag of lettuce topped with grape tomatoes.&amp;quot; Planning your meals for the week can also ensure that you don&amp;#039;t fall victim to pizza\u2014again. Photo: Thinkstock 9. Cut Back on Sugar  Life without your favorite fudge brownies? Don&amp;#039;t worry, you don&amp;#039;t have to give up your favorite indulgences to make this resolution work. Simply take a look at the added sugar in foods, and try to eat as little of the sweet stuff as possible. Experts say that as a result, your body will thank you. &amp;quot;No one says you can&amp;#039;t eat your favorite treats, but if you are overindulging on a regular basis, your waistline is going to expand, plain and simple,&amp;quot; says Gans. &amp;quot;Too much sugar is basically too many calories without any nutritional benefit for your body. And chances are, if you&amp;#039;re consuming too much sugar, your diet may be lacking in healthy foods, increasing your chance for disease, decreased energy and poor skin.&amp;quot; How to cut back on the sweets? &amp;quot;I recommend preventing cravings before they even start by making sure you&amp;#039;re eating regularly throughout the day,&amp;quot; explains Gans. &amp;quot;Skipping meals is one sure way to lead yourself to make poor choices. A midday snack of a plain lowfat yogurt with berries can help stop you in your tracks long before you hit the vending machine. Enjoy natural sweets, such as fruits, cinnamon and even a sweet potato regularly in your diet to give your body the sweet taste you&amp;#039;re longing for.&amp;quot; Photo: Shutterstock 10. Come Up With a Healthy Living Mantra  No, you don&amp;#039;t have to be into yoga or check yourself into a Zen meditation center to embrace the benefits of having a healthy living mantra. Whether it&amp;#039;s &amp;quot;one step at a time,&amp;quot; or something simpler, like the words Miley Cyrus has tattooed to her body (&amp;quot;just breathe&amp;quot;) falling back on a phrase that can help you refocus your mental and physical health can have big payoffs. &amp;quot;Having a positive mantra can counter any negative thoughts you may be having while helping you stay hopeful and motivated to live a happy and healthy life,&amp;quot; notes Dr. Lombardo. To find your mantra, designate a calming, motivating phrase that rings true to you, and think about it or whisper it to yourself when you need encouragement. Photo: Shutterstock Sarah Jio is the health and fitness blogger for Glamour.com. Visit her blog, Vitamin G.  "^^<http://www.w3.org/2001/XMLSchema#string>
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