Not The Answer, but

HCT (HEALTH Change, Support and Accountability TEAM/COMMUNITY)

There’s way too much information.
What’s needed is transformation,

How to Start Your Health Off Right, On the Right Track in 2022 or ANY TIME of the Year!



Change, Support and

New Year, 2022 Gift
or anytime you make a fresh start with your health!

How to Start Your Health Off Right,
On the Right Track in 2022 or
ANY TIME of the Year!

If it’s not in the beginning of the New Year and a New Year’s Resolution, then it’s a New Start Resolution! any other time of the year.

1 Make a New Year’s Resolution or New Start Resolution not only for you, but others; neighbors, friends, family, work, place of worship and community groups/organizations.  How can you help others with their health, nutrition, diet?

Connect with those who care and are serious, take health and their health seriously, and want support, assistance and accountability like you. Team up, form partnerships, help each other out.

A New Year’s or New Start resolution is, of course, an opportunity to better ourselves, but also consider one that focuses on others as well.  Some find it’s much easier and more rewarding to keep a promise to someone else rather than to themselves.

2 Support and Accountability.  Can’t go anywhere without it.

Are you trying to accomplish a New Year or New Start health resolution like losing weight or eating less processed, junk food by yourself, on your own?  You’ll have a much better chance of sticking to or making it if you can talk about it, get the support, assistance of friends and families, and feel accountable to them.

Tell your family, friends and coworkers what your health resolution is.  Surround yourself with people who share the same healthy goals.  Form your own personal team of supporters.  Invite them to help you keep you on track and be accountable.  

3 Make a Health Action Plan or Behavior Contract not only for yourself, but help someone with creating theirs.  See Action Plans and Behavior Contracts in Resources

If we are really going to change and be successful, a goal or great idea can’t be abstract, vague or a generality.  It must have action steps, time lines, completion dates and accountability.  For example, turn losing 50 lbs in a year into a SMART goal that makes actions specific, measurable, attainable, realistic, and time-specific, such as:

<> Go for a 20-minute walk during my lunch break on Mondays, Wednesdays, and Thursdays. 
<> Bring a lunch to work 4 days per week.  Limit a lunch-time restaurant meal to Friday. 
<> Eat breakfast within 1 hour of waking every day. 
<> Include a vegetable, fruit or salad with lunch and supper every other day. 
<> Check my weight every 7 days, Friday morning. 


4 Cutting out vs Putting Something In Its Place

The first thought or approach to a New Year’s health resolution might be cutting out something bad or that is not good for you. But it could be the other way around and just adding something more healthy, nutritious to your diet.  Instead of vowing to never eat chocolate again, just include more protein in your diet or eat a vegetable with every meal.

Think of adding and eating more and more fresh vegetables, fruit, eggs, fish, whole grains, nuts and seeds that would slowly crowd out and take the place of unhealthy junk, processed foods.  

5 Smaller Portions.  It’s less than you think and better for you.  

Eating portions that are too large is the biggest reason people overeat.  Try not to eat anything bigger than your fist or palm and balance your plate. 

“The protein at any meal should be the size of your smartphone, with half a tennis ball’s worth of starch (rice or quinoa) and two tennis balls’ worth of produce, plus 1 tablespoon of a good fat.”  Or ¼ of your plate should be protein, ¼ starch, and ½ vegetables and/or fruit. If you are still hungry after 20 minutes, eat more vegetables to provide a lot of bulk (fiber) and few calories.

Your body might take a few weeks to adjust to a new (lower) calorie level so give your stomach a chance to adapt to eating less. 

6 Healthy Fats Instead of No Fats

Ignore “the fats are bad for you scam”.  Fats are an essential part of our diet.  Learn which fats are healthy and which ones are bad for you like saturated and trans fats found in high-fat dairy products, meats, fried and processed foods. 

Healthy fats include mono and polyunsaturated fats such as olive oil, grapeseed oil, nuts, seeds and avocados.  Also, omega-3 fats from foods such as salmon or tuna help decrease inflammation and can protect the heart. 

7 Limit Liquid Calories

Soda, juice, coconut water, fancy coffee drinks, and most commercial smoothies are simply calories in a cup that have little or no nutritional value.  Most people do not realize that their morning Frappuccino or mocha is putting on 300-500 calories without eating.

Although some smoothies offer protein, vitamins and minerals, many are very high in calories and sugar. They also don’t fill you like food does and you may find yourself still hungry despite drinking 800 or so calories! 

8 Less Meat, and More Lean Protein Sources

Eat less red meat, chicken and turkey, and more fish, eggs, beans, legumes, tofu, nuts and seeds that are also good protein sources. 

If at all possible, eat meat from grass-fed livestock.  Otherwise, it’s coming from animals fed with GMO grains, injected with hormones to make them fatter faster, and antibiotics to contain infectious diseases as a result of the filth in miserable, confined quarters.  Not good or healthy at all. 

9 More Fresh Fruits and Vegetables, and Less Junk, Processed Foods

Eat more fresh vegetables and fruits, and cut back on anything boxed, bagged, or canned.  Most processed foods contain added salt, sugar, preservatives, and/or fat.

Fresh fruits and vegetables are “nutritional powerhouses” and loaded with essential vitamins and minerals, fiber and antioxidants. They are good sources of fiber, fill your stomach like whole grains and have many health benefits, such as lower blood pressure, lower risk of cancer, heart disease and stroke, and fewer digestive problems.

Worldwide, a low intake of fruits and vegetables is one of the top 10 risk factors for death.  3.4 million deaths can be attributed to a lack of fruit intake and 1.8 million deaths to a lack of vegetable intake. 

10 More Whole Grains, Less White Foods

Eat more whole grains such as oatmeal, whole wheat bread and brown rice, and less white foods like white bread, rice, pasta, packaged cookies, crackers.

Your body takes longer to digest whole grains that helps keep you fuller longer.  Both insulin and blood sugar levels are also more stable due to the high fiber content which also helps lower cholesterol levels.

White foods have already been processed so your body doesn’t have to.  So they pass through your digestive system quickly, provide very little nutrition (stripped of many nutrients) and that in turn makes you hungry again right away. 

11 Other, what would you add or suggest?

Sources and Resources

1 Health Tips to Start the New Year Right!


3 Six Health Habits to Start the New Year Off Right

4 10 New Ways to Start the Year Off Light

5 New Year, Better You

6 New Year, New You (register first)

7 Setting Successful New Year’s Resolutions


Don’t wait, act now, and get Q&A to webinar help—Q&A, further info; discussion, meeting; supportassistance; advising, coaching; talk, workshop/webinar.  Contact Randy. 

Thank you and appreciation! for any sharing, posting, passing along to others, and any input, ideas or suggestions.     

Randy Bennett Ed.D.
Change, Support and Accountability 

847 809-4821