I made a resolution not to make resolutions this year.

It has always struck me as odd that there is only one time of year that people make goals to improve their lives and the things important to them. Shouldn’t that be something that we are always aware of? Always wanting to improve and get better at something? Why do we only think about this in January?

Instead of the broad, general, and often half-hearted “resolutions” (especially those that are health and wellness related), that seem to always fade after mid February, what about the promise to just be better on the whole than last year?

That doesn’t mean to not be specific with your goals, but rather to be less short term and intense (lose 10 lbs, do a juice fast, extreme workout challenges) and focus more on the bigger picture. Small, everyday changes and consistency in those actions that are good can go a long way, especially with goals to be a healthier person in the coming year.

Big changes from small, everyday behavior, yes. What kinds of changes, you ask?

Well, ok. Pull my leg. I just so happen to have an opinion about it. 11 small ones, to be exact.

My 11 most influential ways to improve your health in 2012:

1. Read your ingredient list– I’m like a broken record, I know. If you change one thing this year, read your INGREDIENT LIST, not the nutrition facts on everything you go to put in your mouth. More than 6 ingredients, be wary. Things you can’t pronounce? Not a good situation. Low fat, low carb, low calorie advertised on the front? A big red flag. If your great grandmother couldn’t eat it, chances are you shouldn’t either.

2. Stop with the fake stuff- fake sugar, fake flours, fake desserts, fake dairy and fake frozen dinners. They may be convenient or low or no-calorie, but they wreck havoc on your body in so many ways you may not be aware of. If your goal is to gain weight and more health symptoms, bring them on!

3. Reduce your dependence on flour (and flour products): Does the following sound familiar? Cereal or oatmeal for breakfast. A sandwich, taco or wrap for lunch. Pasta for dinner. And I bet you are always hungry in between for some crackers or a “snack”. And that is when you are being “healthy”, right? Flour products interact in your body the same way as sugar- even the so called “whole-wheat” products. They are causing a lot of problems these days because of our over-consumption of them (they are convenience foods) and mis-marketing about their true health value.

4. Tune out health magazine and TV talk show advice about food- see #2  or #1 for typical sample menu of what you are told to eat to lose weight. Most foods and diet plans you are marketed to eat are backed with major bucks. And everyone has a different opinion. Just eat real, wholesome food. It’s not as sexy, but it works with your body much better.

5. Learn to cook vegetables that you like and eat leafy greens as much as you can: in soups, salads, smoothies, roasted or made into homemade chips or fries. The more vegetables the better. If you need ideas, you are in the right place.

6. Don’t be afraid of real butter, real ice cream, avocados and potatoes- Each are very healthy for you, in their own way. All are real foods. And real food that won’t make you fat. Trust me, it’s probably the diet bars, alcohol, sodas or cookies you are eating in addition to it.

7. Stock your freezer and pantry- Be realistic. You are probably not going to have time to cook a homemade meal every night of the week. So find things that work that you can have around for busy nights. My favorites are Applegate Farms sausages and turkey burgers, frozen wild fish, frozen spinach and green beans, homemade pesto cubes, and homemade soups ready to defrost. A pantry with quinoa, Amy’s soups, a variety of nuts, variety of vinegars, extra virgin olive oil, unrefined coconut oil and cans of beans will never lead you astray. Fridge essentials like dijon mustard, natural ketchup, a lemon, garlic, fresh spinach or mixed greens, good parm cheese can help you tie any meal together in no time.

7. Stop thinking coffee will help you lose weight- eating good food and less of it will. Intense doses of caffeine throws your hormonal system and hunger signals for a loop- not to mention can upset your stomach so you feel the need to eat to soothe it. Coffee is just fine, but don’t think the rumor that it speeds up your metabolism is the whole story. It can also affect your sleep quality, make you more hungry and be harsh on your digestive system.

8. You don’t need a glass of wine or drink every time you have dinner (or happy hour most nights of the week). People, please. I love wine and cocktails myself. But you really don’t need one every day. Fun fact: every time alcohol enters your system, your body has to process it first as a sugar. Therefore for the next 24 hours, you can’t burn any fat because your body is too busy trying to burn through the alcohol content, to put it simply. And, the more you have, the more you create an addiction for your body to keep up with (find out more from this page). This is a great example of how calories in do not equal calories out. It’s the content of what you are putting in your mouth, not just the calculation.

9. Having cravings is not a normal thing– cravings for sweets usually means you are not getting enough healthy fats and healthy oils in your diet, like fish oil, unrefined organic coconut and olive oils. Try some naturally sweeter vegetables and a high quality fish oil supplement in the meantime. Cravings for salt usually mean a deficiency in minerals. Try eating more leafy greens and vegetables in the meantime using sea salt instead of regular table salt, and reducing packaged snacks and foods overall.

10. You are kidding yourself if your only workouts are 30 min elliptical sessions or light jogs: Come on. The dedication is there, I know. But unless you are gasping for air at part of your elliptical or treadmill workout, you’re probably not doing much to change your body. You have to push yourself, even if you don’t like it. That’s where the real change starts. Breaking a true sweat is hard to do, but necessary if you want to be healthy inside (for your organs, tissues and arteries) and out. I know of some great places and classes in the greater Seattle area if you need a little help pushing yourself, so ask if you need it.

11. Find the things you love and stick with that. Clear the crap out of your life (food and otherwise). If you love wine, have wine. If you love cake, have cake- but real cake. If you love Doritos….well. If you love Doritos, your taste buds are completely coated and we need to talk. Try some real cheddar cheese on a good cracker first. Baby steps. If you hate steamed broccoli, don’t force it down. Find another green vegetable that you do like. The point is, have the things you love, but don’t be in love with everything at the same time, within the same day.

Be better about the small things and the big things will happen on their own.

2012, here we come.

Day by day, week by week, month by month.

A happy new year to you all.