Now that we’ve all packed on those annual holiday pounds, it’s time to sit down to write out the resolution lists. Of course, it would be easier to think if we hadn’t put away enough turkey and pie to feed a small village.

Speaking of turkey, most of us are under the mistaken impression that it’s the turkey that makes us have those after-dinner nap cravings. Not so. According to livescience.com, the little gobbler has gotten a bad rap all these years because it contains a chemical called tryptophan, which helps produce serotonin, which helps regulate sleep patterns.

In reality, all meats contain some of this chemical, and cheddar cheese actually has more if the same amount is eaten. The real culprit for sleepiness after holiday meals is the excess of carbohydrates and, for some, alcoholic beverages. So, back to the resolutions. With national obesity rates rising state by state from 1998 to 2007, it’s no wonder so many more children and young people are suffering from diabetes and heart disease. In 1990, among states participating in the Behavioral Risk Factor Surveillance System with the Center for Disease Control, 10 states had an obesity rate of less than 10 percent and no states had rates over 15 percent. The body mass index of those considered obese was 30 percent or more.

By 1998, no state had rates less than 10 percent; seven states had rates of 20 to 24 percent, and no state had a prevalence of over 25 percent, according to the CDC.

That changed by 2007. Last year, the only state to have an obesity rate less than 20 percent was Colorado. Thirty states had rates topping 25 percent, and three states (Alabama, Mississippi and Tennessee) had rates higher than 30 percent.

It seems as the world gets more convenient — from food to transportation —people are becoming less likely to exercise and more likely to load up on the foods that produce momentary bursts of energy.

The problem, according to the U.S. Surgeon General’s Call to Prevent and Decrease Overweight and Obesity in 2001, is the imbalance of calories going in and calories going out.

In other words, the more calories you put in your body and fail to use in energy turn to fat.

So what to do? Well, the first thing is to carve out some time in your day for exercise. Most people find it best to get it done in the morning so the rest of your day doesn’t interfere with this important task.

Whenever you do it, get at least 150 minutes of aerobic exercise (think brisk walking) per week, according to the CDC. The Web site, www.cdc.gov, also suggests two or three days of strength exercise like lifting light weights for bone health.

Children need about an hour or more of physical exercise every day. They also benefit from muscle-strengthening exercises like gymnastics or pushups and bone-health exercises like jumping rope and running, according to the CDC.

A good way for families to keep mommy and daddy — as well as the children — healthy and fit is to do the exercises together. This may require some research into your own and your children’s likes and dislikes so everyone will enjoy the outing. From experience, however, most children (and even teens) enjoy anything that makes them feel close to their family members.

The second item on your resolution list should be improving the foods you feed your family. A good place to get heart-healthy menus is media.godashboard.com/savingdinner/HHMM42_1-48pdf.pdf. This site not only gives you ideas for meals, it also includes recipes and shopping lists. If you need a jump start to lose some weight, check out the Mayo Clinic site: http://www.mayoclinic.com/health/heart-healthy-diet/HB00039.

Here’s wishing everyone the healthiest and happiest new year ever.