New Year's resolution season is almost here, a time when many will begin thinking about their goals for 2016. Often, resolutions involve plans for eating well and exercising. University of North Texas experts are available for interviews to discuss tips for being successful and sticking to resolutions.

Eating Well

Carla Trujillo, head chef of the UNT's Mean Greens Cafe – the first all-vegan university dining hall in the country, is available to share tips on how to add more vegetables into your diet.

"The first step is to start thinking outside the box," Trujillo said. "Do some research online and go into stores and restaurants, including Mean Greens, which is open to the public, and explore entirely new ingredients and flavors. A lot of ethnic cuisines have recipes that are naturally vegan. Also, remember there are so many options besides just boiling or steaming your vegetables, which can get boring. Remember to try different seasonings and cooking methods.

"Also, think about how you can add more vegetables to your favorite meals," she said. "Take lasagna, for example. Instead of meat, try using eggplant, grilled squash, spinach or even kale. Have fun with it and be creative and you will be surprised with what you can discover."

Trujillo can be reached at 940-565-2038 or at Carla.Trujillo@unt.edu.

Exercising

Brian K. McFarlin, associate professor of exercise physiology and nutrition at UNT, said many people set their sights too high when they make resolutions and would have an easier time meeting their fitness goals if they made more manageable resolutions.

 "We often see people who set unrealistic goals for themselves," McFarlin said. "You can't expect to run a four-minute mile right away, especially if you're living a mostly sedentary lifestyle. It's best to add small changes to what you do on an everyday basis. If you drive to work and park in the lot nearest your building, try parking in a more distant parking lot instead. Or plan on taking the stairs to your office more often instead of the elevator. It's a really easy way to get some extra physical activity if you're not used to it.

"A lot of us have sedentary jobs," McFarlin said. "We come in, sit at a desk, and that's the extent of our physical activity. Some people use an exercise ball as an office chair or a stool with no back on it. You actually have to use your core body muscles to keep yourself upright. It's a good way to incorporate some core muscle training and flexibility training into your everyday life.

"If your goal is to do something every single day, you'll hate it within a week," McFarlin said. "But if your goal is to do it every other day and work yourself up, that's a pretty manageable goal. We want instant results, and that's never going to happen. It works better if you make realistic fitness goals and gradually incorporate more exercise. That's something you'll be able to maintain for a longer period."

McFarlin can be contacted at 940-565-3165, 713-240-5806 or at Brian.McFarlin@unt.edu.

Setting Goals

Trent Petrie, professor of psychology and director of UNT's Center for Sport Psychology and Performance Excellence can discuss how to prepare yourself mentally for setting fitness goals or improving your performance, and how to keep your focus and motivation.

He pointed out that improvements in fitness "will not happen at once."

"Give yourself time and put in the needed effort to achieve your goals," he said. "Once you've set your long-term goal, such as losing a certain amount of weight, then decide what you can do each day to make gradual progress," he said.

He suggested making your goal visible "so it can be a constant reminder of what you are trying to achieve."

"For example, you can post it on your mirror in your bathroom, or make it your screen shot on your phone. It's good just to have it be in your mind as you make decisions about what you are going to do each day," Petrie said.

And as you make progress toward your goal, "reward yourself along the way to keep yourself motivated and to recognize what you have accomplished," he said.

Petrie can be contacted at 940-453-9313 or at Trent.Petrie@unt.edu.