Nutritionist and wellness coach Deborah Enos joined host Margaret Larson to share her top five small changes to make, to create healthy rituals that will last throughout the year. To help kick things off, one audience member won a pair of running shoes from Brooks.

Connect with Deborah on Facebook and Twitter: @1minwellness

Here are Deborah's Top Five small changes for a healthier 2015:

  1. Water with Lemon: This won't burn the cellulite on your thighs but here's what it will do: it helps to fill you up and I find that if my water is flavored I drink more and it's easier to stay hydrated. If I get dehydrated it makes it easier to graze on snacks that aren't good for my waistline.
  2. Snapware-Sunday night prep! As much as I dislike a dirty and messy kitchen, I find that if I prep on Sunday night, I only have to "mess" up my kitchen 1 day per week. Here's what I prep on Sunday night: pot of brown rice, chopped veggies, and salad greens, pot of beans or chili, hard boiled eggs. I can easily turn these items into an easy and healthy 10 minute dinner when I get home from work.
  3. Reward for healthy behavior-New workout clothing! Brooks Running Shoes & clothing. I am fairly consistent with working out. However, I do go through periods where I just can't get myself motivated. My solution? One new piece of workout clothing. I love jog/walking so it's usually something that makes it easier for me to get outside.
  4. Cut out the sugary cocktails. While I haven't read any studies to back up this information, I can tell you that if I drink too much wine I seem to wake up with a bit of a spare tire right at my waistline. I also see this with my clients that over-do the holiday cocktails. If my clients could just cut out the sugary "mixers" that they use in their cocktails it would lower their daily sugar calories significantly. My solution? Use the flavored sparkling water, LaCroix as the mixer. The taste is a bit sweet (but no added sugar) and it adds a nice flavor to your cocktail or mocktail.
  5. Read ALL FOOD LABELS. Sugar is disguised in many foods. Here are a few other terms that actually mean sugar:

  • barley malt
  • beet sugar
  • brown sugar
  • buttered syrup
  • cane-juice crystals
  • cane sugar
  • caramel
  • carob syrup
  • corn syrup
  • corn syrup solids
  • date sugar
  • dextran
  • dextrose

And that is just a partial list! According to the American Heart Association, women can consume about 6 packets of sugar/day and men can consume 9/day. Each packet of sugar is 4 grams of sugar. Read your labels and make sure you don't go over that number!