5 Healthy habits for 2018

CHICAGO (WLS) -- If you haven't gotten around to that healthy New Year's resolution yet, here are five things that you can start today to help you lose weight and impact your overall health.

We're not talking about joining a gym or spending a lot of money, either.

Vicki Shanta Retelny, a registered dietician and nutritionist, stopped by ABC7 to help.

  1. Keep your mind in tip-top shape with leafy greens. One serving of leafy greens (1 cup, cooked, or 2 cups, raw) can keep your brain healthy and up to 1.5 years younger cognitively, according to research.

  2. Eat fish at least twice week. Fatty fish like salmon, halibut and tuna are jam-packed with high quality protein, as well as omega-3 fatty acids, which are great for heart, brain and mental health. Aim for at least two 6-ounce servings per week.

  3. Snack on nuts, such as pecans, which are chockful of nutrients. Pecans provide monounsaturated fats and plant compounds, such as sterols, fiber and flavonoids (a type of bioactive compound found in colorful produce). Aim for an ounce or handful of pecans every day.

  4. Sit less and move more. Get at least 30 minutes of physical activity five times per week; include at least 10 to 15 minutes of strength training three times per week.

  5. Get ready for bed earlier. By getting into sleep mode earlier, the chances of getting better and more sleep increase. Sleep quality is important to your total body health. Plan to get even an extra 30 minutes of sleep a night for your health.

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