YOU SAY YOU WANT A RESOLUTION...

As we approach 2012, many of you may be thinking about resolutions you’d like to make.  We’re here to help you with strategies for successful resolution setting!

MOST COMMON RESOLUTIONS

As you are thinking about how you’d like to make changes in 2012, you may want to consider what others are considering.  Notice how many of these are related to improving healthy behaviors!

1.       Spend more time with family and friends

2.       Exercise more

3.       Lose weight

4.       Quit smoking

5.       Enjoy life more

6.       Quit drinking

7.       Get out of debt

8.       Learn something new

9.       Help others

10.   Get organized

WHY DO RESOLUTIONS FAIL?

Unfortunately, many people do not keep their resolutions all year long, adding one improvement to another.  Instead, fitness centers that were full in January are often empty again by March.  Here are 5 reasons why many resolutions fail:

1. Unrealistic goals. If you are trying to lose 50 pounds in one month or become fluent in a new language by this summer, you will likely become frustrated with the slow pace of reality and may call it quits even if you are making progress.

2. Expecting something magical. Unfortunately, your life will not automatically change when the clock strikes twelve.  It takes effort and persistence to make a resolution stick, not just one day, but for the days, weeks, and months that follow.

3. Being surrounded by temptation. It is difficult to give up a chocolate habit if you work in a candy store. Make sure your environment supports your goals to make success more likely.

4. Too many resolutions. At any given time, we have a limited amount of time and energy for making changes.  Start with one goal and add another one once it becomes a habit.

5. Lack of planning. It is difficult to start eating more fruit on January 1^st if you don’t have any at your house and all of the markets are closed!  Before your start date, set yourself up to succeed.

HOW TO MAKE A S.M.A.R.T. RESOLUTION!

SPECIFIC.  “I want to eat healthier” is a very general goal and difficult to achieve because it is vague.  Something more specific might be, “I will have oatmeal for breakfast every morning.”

MEASURABLE. How do you know if you are on track with your goal?  Make sure it can be measured.  “I want to spend more time with my spouse” is not measurable.  A more measurable goal would be, “I will schedule one evening every other weekend to be alone with my spouse.”  You will know if you’re meeting your goal by looking at your calendar!

ATTAINABLE. Try to find a balance between a goal that is not challenging (I will listen to good music on my drive home) and one that is too challenging (I will meditate for 2 hours every day).  A challenging but attainable goal for stress management might be somewhere in between, such as, “I will schedule 30 minutes each day to do something that helps me to relax and feel balanced.”  Of course, then you’ll have to get Specific about what that something might be!

REALISTIC.  Are you willing and able to meet this goal?  If either of these components is missing, rethink your resolution.  If you plan to lose weight by eating salads every day (and you don’t really like salads), it might not be a realistic plan for you.

TIMELY. If your goal has no start and no finish, it could linger in planning or get stuck on a plateau.  If you want to decrease your caffeine intake, you might set a goal like this, “Starting on January 1^st, I will cut back my coffee consumption by one cup each week, until I am down to one 8 oz serving of half-caff/half-decaf.”

EXAMPLE

So, a comprehensive S.M.A.R.T. goal might look something like this:

Starting on January 3^rd, I will aim to lose an average of 1 pound per week, working toward my goal weight of 150.  I will do this by eating at least 5 fruits and vegetables every day, reducing mealtime portions, and using my treadmill for 30 minutes of brisk walking each morning.

ADDITIONAL SUPPORT

If you are ready to get started with a new resolution, but want some support in the process, try some of these resources:

This website creates a chain of supportive people

Lululemon has a great goal-setting program

Get set up with free coaching from the HealthNEXT team by contacting Dr. Haaz at shaaz@corporatehealthsolutions.com.

HAPPY AND HEALTHY NEW YEAR TO YOU!

HAPPY HOLIDAYS!!

The HealthNEXT team would like to wish you a warm and happy holiday season!

We also hope that you are ready to begin the New Year with a fresh start and willingness to work towards your health goals. Keep up the great behaviors you began in 2011 and get ready to take the next step in 2012. We are here to help you! Let us know if you would like support in getting started in the coming weeks by contacting Dr. Haaz at shaaz@corporatehealthsolutions.com.

It has been wonderful working with many of you and we hope that you continue your progress!

Our Best Wishes,

HealthNEXT

Be sure to check back next week for helpful ideas in setting your New Year's Resolutions!

If you would like to revisit previous posts for healthy holiday tips, see below:

How Holiday Foods Can Be Good For Your Soul AND Your Waistline!

Holiday Blues

Healthy Holidays

Travel Well!

How Holiday Foods Can Be Good For Your Soul AND Your Waistline!

With the holidays and good food all around us, it’s a difficult time of year to maintain good eating habits. December often becomes a month when we let ourselves go as we are busy with holiday shopping, have little time to exercise, and would rather gain a few pounds and enjoy delicious foods, instead of forgoing them altogether. Since traditional favorites like pies, cookies, and eggnog are difficult to skip over, this year we would like you to try something different!

Instead of practicing resistance, practice substitution (and portion control)! There are many recipe substitutions that allow you to replace unhealthy ingredients with healthy ingredients without destroying the taste. See substitutions below.

Also practice the following ideas so your New Year’s Resolution doesn’t have to be so difficult to attain:

-   Moderation. We all know the saying, “Everything is good in moderation,” but the challenge is sticking to it. If there are many desserts to choose from, try one bite of each instead of eating a couple and then revisiting the dessert table later for another round.

-   Portion control. Use a salad plate when serving your meal instead of a large dinner plate.

-   Eat! Try to eat 5-6 small (and healthy) meals throughout the day instead of one or two really big meals. Choose easy snacks to eat between meals to curb your hunger. Visit the previous Smart Snacking post for ideas. http://scalivingwell.blogspot.com/2011/06/smart-snacking.html

-   Start or end each day with a brief workout. If your time is limited and you cannot make it to the gym or if it is too cold to walk outside, consider doing a workout video On Demand, Wii Fit, or a series of exercises that increase your heart rate (i.e. jumping jacks, running in place, etc).

-   Offer a fruit platter or fruit salad as a lighter and healthier dessert option.  

-   Recognize your hunger signals. If you plan to attend a gathering of family and friends and lots of food, consider having a small, healthy snack before heading over so that you do not over-indulge at the party. Pay attention to your hunger, not your cravings. Drink a glass of water for extra filling. Also consider bringing a dish that is healthy and delicious so that you and others have a healthy option to choose from.

-   Be aware of calorie content and make smart choices.

-   For additional holiday tips, visit “Healthy Holidays” http://scalivingwell.blogspot.com/2011/11/healthy-holidays.html.

Be creative and willing to experiment. Not all recipes will taste the same, but they still may taste delicious, and more importantly, they will be healthier for you and your family. So don’t be afraid to alter your traditions a bit….as generations to come with be thankful for it!

RECIPE CALLS FOR…	USE INSTEAD…
Oil	Applesauce (only when baking). Amount of oil can usually be reduced in other recipes.
Butter or shortening	Half butter and half applesauce or prune puree (also, 1 Tbs butter can be substituted with ¾ Tbs liquid canola oil or Smart Balance spread, which has similar calorie content, but lowers cholesterol).
Cream cheese	Low-fat unsalted cottage cheese pureed until smooth
Heavy cream (1 cup)	1 cup evaporated skim milk or ½ cup low-fat yogurt and ½ cup plain low-fat unsalted cottage cheese, pureed.
Egg (1)	2 egg whites, or egg substitute
Sugar (granulated)	Sugar substitute, such as honey, molasses, agave nectar, or Splenda. Or cut the amount of sugar by ¼ or 1/3. Also add extra vanilla or cinnamon to intensify the sweetness
Salt	Reduce the amount of salt and supplement with other seasonings
White flour	Whole wheat flour
Sour cream	Low-fat plain yogurt or fat-free sour cream
Whole milk (1 cup)	1 cup fat-free or low-fat milk
Unsweetened baking chocolate (1 oz)	3 Tbs unsweetened cocoa powder
Candied sweet potatoes or white potatoes	Fresh sweet potatoes
Pecan pie	Pumpkin pie
Dark meat	White meat
Fried	Grilled, baked, or steamed

HOLIDAY BLUES

It is a season of gratitude, merriment, and joy.  But many people also experience stress, frustration and/or sadness during the holidays.  Below are some reasons why you might have mixed emotions during the holidays, and some strategies for coping with the season’s biggest challenges.

REASON: High expectations for a perfect holiday.  Many of us have ideas about the holidays that are based on classic movies or childhood memories.  

STRATEGY: Cut yourself some slack.  No one is perfect and no holiday is perfect.  Enjoy the things about the holiday that you love, and try to accept that you won’t love it all.  Focus on those few special moments that bring you joy, even if they seem to be surrounded by chaos!

REASON: Too much time with extended family.  Even if you have a very functional family full of people you love and enjoy, the holiday season can be family overload.

STRATEGY: Make some time for yourself.  Everyone needs time alone with their thoughts and feelings, especially during the holidays.  It is okay to turn down some invitations to make sure you have some alone time.  Go for a walk, take a hot bath, drink a mug of tea.  Do something that helps you to relax quietly.  These little breaks will give you a bit more strength to handle the personalities and group dynamics that are part of every family.

REASON: Financial strain. Between gifts for children, friends, and family, groceries for holiday feasts, travel to see family, energy bills for holiday lights… December is the most expensive month of the year.

STRATEGY: Make sure you have a budget for the holidays, so you know what you can afford.  Many families are experiencing lean times, and it is appropriate to do less spending.  Focus on the true meaning that the holidays have for you (sharing, togetherness, gratitude).  When possible, give gifts from the heart that don’t cost much, like something homemade or the gift of your time.  You may want to cut back on other costs (like eating out) to allow for holiday expenses (such as gas for the drive to a relative’s house).  Instead of getting gifts for the whole family, you may choose to do a gift exchange with a spending limit.  If you have children, it might be a good idea to talk with them about finances and the true meaning of the holidays for your family.

REASON: Cold weather and little daylight.  In some places, the cold weather alone is depressing.  Days are also getting shorter and less time is spent outdoors, decreasing exposure to the sun.

STRATEGY: Try to spend some time outside each day, even if you have to put on a hat and scarf for a brisk walk around the block.  Daylight is important for mood and sleep patterns.  If you tend to feel sad during the winter, you may want to be evaluated for Seasonal Affective Depressive Disorder (SADD).  SADD can be treated with a special lamp.  You may also have a nutrient deficiency, such as low vitamin D or iron.  Your family doctor can help you determine if you need supplementation.

REASON: Challenging memories of past holidays.  For some, the holidays bring back difficult emotions from lost loved ones or unhealthy family dynamics.

STRATEGY: It may help to talk with close friends, your spouse, or relatives that share your experience.  If you are mourning for a lost loved one, try to focus on happy memories so that the holidays are a time to celebrate their life.  If you need more support, contact your EAP to be connected with a professional therapist in your area.

REASON: Too much sugar and too much food.  Food affects mood, and during the holidays there usually aren’t enough fresh, light, healthy options.

STRATEGY:  Sugar gives a short energy boost, followed by fatigue and low mood.  Too much food can have the same effect.  Eat something light and healthy before holiday parties and use moderation with seasonal treats.  Try not to have too much sugary food in your house, so it doesn’t take the place of nutritious meals.

REASON: No time for mood-lifting exercise.  With social events, travel, and gift buying, exercise routines are often put on hold.

STRATEGY:  The physical activity that boosts mood most is cardiovascular exercise that raises your heart rate.  If you don’t have time to get to the gym, do a few jumping jacks, run up and down the steps a few times, take a quick jog around the block.  Even short bursts of activity can help you to feel better.

REASON: Not enough sleep due to obligations and worries. It is one thing to stay up late on Christmas Eve wrapping gifts, or to stay out late on New Year’s Eve, but for some people, sleep shortages build up during the holiday season.

STRATEGY:  Make sleep a priority.  Well-rested people are more productive, less stressed, and in better health!  Getting enough sleep will help you to be more efficient and get more accomplished during your waking hours.  If you are having difficulty falling asleep, try keeping a notepad by your bed to write down anything you want to remember in the morning.  This allows you to get it off of your mind so that you can address it with a fresh start the following day.  If you have chronic sleep problems, you may want to contact your EAP for assistance.

The holidays are an exciting time of year, but also challenging in many ways.  It is important to take care of yourself during these busy months to stay healthy and cope with the emotional roller-coaster that you may experience.  If you have additional questions or need more support, contact Dr. Haaz (shaaz@corporatehealthsolutions.com), your family doctor, plant nurse, and/or EAP.  We wish you a happy, healthy holiday season!  

Flu Prevention & Handwashing

Flu season has arrived and we are hoping to help you prevent it! The flu is a respiratory illness that can be mild or severe, and occasionally leads to death. A typical flu season may begin as early as October and last through March or April. It is very contagious and can cause more serious complications in higher risk patients, such as older people, young children, and people with certain health conditions.                

The best way to prevent the flu is to be vaccinated at the start of each new flu season. The 2011-2012 flu vaccine will protect against the three most common influenza viruses: an influenza A (H1N1) virus, an influenza A (H3N2) virus, and an influenza B virus.

It is important to recognize the signs and symptoms of the flu and to understand how it differs from the common cold. The flu usually comes on suddenly and is often accompanied by some or all of the following symptoms:

·    Fever (although not everyone with the flu will experience a fever) or feeling feverish/chills

·    Cough

·    Sore throat

·    Runny or stuffy nose

·    Muscle or body aches

·    Headaches

·    Fatigue (tiredness)

·    Vomiting and diarrhea (more common in children than adults)

Most people who get the flu will recover within a few days to less than 2 weeks. However, more severe symptoms and illness can develop and need medical attention as soon as possible.

If you begin to experience flu symptoms, you should stay home and avoid contact with other people except to get medical care, if needed. Rest and drink fluids to help your body recover. In some cases, your doctor may provide antiviral medication to make you better faster and to prevent serious complications.

As mentioned before, the best way to prevent the flu is to be vaccinated. The second best way to protect yourself is to wash your hands frequently. People with flu can spread it to others up to about 6 feet! Flu viruses are most often spread by droplets when infected people cough, sneeze, or talk. It is also possible to get flu by touching a surface or object (door handle) that has flu virus on it and then touching the mouth or nose. The flu viruses may be passed from person to person within one day before the contagious individual experiences symptoms and up to 5-7 days after they experience symptoms.

Therefore, regardless of whether you feel healthy or ill or if anyone around you feels healthy or ill, protect yourself by washing your hands with soap and water often. If soap and water are not available, use an alcohol-based hand rub such as a hand sanitizer. It is a good idea to carry hand sanitizer with you while you are in public places, such as an office building, shopping malls, and restaurants. Always wash your hands before and after touching your mouth, nose, or eyes, before eating or preparing food, and after using the bathroom. Work with your children to practice coughing into their elbow and washing their hands frequently.

The most effective way to wash your hands follows:

1.  Wet hands with warm water

2.  Apply soap and rub hands together to create foam bubbles. Scrub both sides of the hands, in between fingers, and under finger nails. Scrub for 20 seconds (about the length of 2 “happy birthday” songs).

3.  Rinse hands thoroughly

4.  Dry with a clean towel or paper napkin

5.  Turn facet off with towel or paper towel

The holidays are a time to share hugs, not germs!

Have a wonderful, safe, and healthy holiday season!!

HOLIDAY WISHES TO YOU!

Holiday season has arrived and we hope you are ready and excited for it! Thanksgiving Day is a day to be grateful for what we have, value time with friends, family, coworkers and neighbors, and enjoy delicious food. In the midst of these things, try to keep up all the good habits you have been working on over the past several months. Don’t let all your hard work and effort go to waste in a day’s time. Check out last week’s blog for helpful tips on how to stay on track with your health and wellness goals. If you would like additional support, contact Dr. Haaz at shaaz@corporatehealthsolutions.com. So this season, remember to keep active and practice portion control!

We all want to wish you a safe and healthy holiday and we hope that you enjoy it with good friends and family!

Kindly,

The HealthNEXT Team

HEALTHY HOLIDAYS

Along with the festivities and togetherness, ‘tis also the season for indulgence and overeating!  Is it possible to survive the holiday season without sabotaging your health and wellness goals?  Absolutely.  The key is planning, so give some thought to what strategies you will use as holiday temptations approach.  Below are a few ideas to get you started. 

RECIPE SELECTION

If you are hosting the holiday meal, you have the advantage of being able to choose the menu.  Make sure there are lots of green vegetables on the table and serve a beautiful fruit salad alongside those dessert pies.  Even if you are a guest, you can contribute something healthy to the meal, like roasted sweet potatoes or green beans almondine.

INGREDIENT SUBSTITUTION

A lot of classic recipes can have a total health makeover by just substituting a few ingredients.  Use skim milk instead of whole milk, smart balance spread instead of butter, or whole wheat bread crumbs instead of white.  Try making a recipe with 1/3 less oil or 1/3 less salt.  Add flavor with seasonings instead, such as crushed pepper, thyme, or extra cinnamon.

HOLIDAY PRIORITIES

Thanksgiving is a holiday that celebrates what we already have and appreciate in life.  There is much to be thankful for, even without the feast.  Spend time focusing on conversation with loved ones, activities with any children in your family, and a bit of time for rest.  Remember that it isn’t just about the food, even though the food can be an enjoyable part of the season.  Think about what the other holidays really mean to you.  Perhaps you want to spend a day volunteering somewhere, or driving to a place that is particularly beautiful this time of year.  

MINDFUL EATING

Have you ever sat down with a full plate of food and before you knew it, the plate was empty and you weren’t sure where the food went?  That’s mindless eating.  When you eat mindlessly, you are often left unsatisfied and will likely end up eating more food than your body needs.  Instead, try sitting down with your small plate of holiday food and truly appreciating every bite of festive food.  This is a time when you will be tasting foods that might be connected to special memories or fond feelings about the season.  Try to notice and appreciate what you are eating by focusing on the experience of eating.  You will also probably take longer to eat this way, which gives your mind enough time to recognize the signs of fullness and satisfaction.

CALCULATED INDULGENCES

Not only is it difficult to avoid indulging during the holidays… it’s also no fun!  If you try to live on lettuce and tofu while everyone around you is eating pumpkin pie, your willpower isn’t likely to last very long.  Instead, decide in advance which special items are really worth the extra calories.  Take a small amount and savor it.  You can compensate for a small indulgence with a bit of extra exercise that day, and a few adjustments to your eating at other meals.  For example, you may want to have a lighter dinner on a day when you intend to add a small slice of pie for dessert.

HEALTHY ROUTINES 

Now more than ever, be sure to sustain your healthy habits.  If you’ve been taking a brisk walk every day, don’t let that slide.  If you are routinely packing salads for lunch, keep it up.  Continue to weigh yourself weekly, get to bed on time, or anything else you’ve been successful with sustaining lately.  It is common to let go of those habits during the holiday season, but now is when we need them most.  Those healthy habits will help to keep you in balance when so much of your life falls outside of routine.  The many small choices you make in between holiday events can help you stay on track toward your goals.

As the holidays approach, try to think of more ways you can stay healthy.  Please share your ideas in the comments below to inspire others!  Happy Holidays!

KICK THE HABIT

On November 17^th, Americans across the country will be encouraged to kick the tobacco habit once and for all.  It is the 36^th Great American Smokeout, sponsored by the American Cancer Society and celebrated with rallies, parades, stunts, and “cold turkey” menu items in schools, workplaces, towns, and legislative halls.  This year, several SCA locations are honoring this event by providing information and opportunities to employees interested in a tobacco-free life.

Tobacco use is the leading cause of preventable illness and death in the United States. It causes many different cancers as well as chronic lung diseases, such as emphysema and bronchitis, and heart disease. Tobacco use causes many other harmful effects throughout the body, including making it harder for diabetics to control their blood sugar. 

There are many ways to quit tobacco use and it generally takes multiple attempts to quit for life.  If you’ve been unsuccessful in the past, the good news is that you are one try closer to the last one.  Perhaps you weren’t fully committed to quitting, or you were using a method that was not a good fit for you at the time. Interestingly, even trying to quit is good for your health, even if it takes you several attempts to ultimately be successful!  Below are some things for you or your loved ones to consider about the process of tobacco cessation.

DECIDING TO QUIT

Only you can know if you are ready to quit.  The American Cancer Society suggests some questions to ask yourself about why you want to quit:

·   Are you worried that you could get a smoking-related disease?

·   Do you really believe that the benefits of quitting outweigh the benefits of continuing to smoke?

·   Do you know someone who has had health problems because of their smoking?

·   Are you ready to make a serious try at quitting?

If you’re thinking about quitting, the next step is setting a date.  If you want to quit along with Americans all around the country, you might want to choose this November 17^th!

SETTING A DATE

You may want to choose a date that has special meaning.  If it isn’t the Great American Smokeout, perhaps it is a birthday, anniversary, holiday or just a date when you think you will be ready.  Many people like to quit on a Monday or another workday when they will have a lot to keep them busy and distracted.  Give yourself enough time to prepare, but not enough time to talk yourself out if it.  Mark the date on your calendar, tell people you know, and make a strong commitment to yourself that you will quit on that date.

MAKING A PLAN

There are many ways to quit smoking, including:

Cold Turkey.  This is a term for giving up all tobacco and nicotine products at once. People who are quitting cold turkey should throw away all cigarettes, ashtrays, and other tobacco paraphernalia in preparation for their quit date.

Gradual Reduction.  Your quit date might be the day you start cutting back on the amount of tobacco you use.  If so, set a clear plan for how you will continue to decrease your consumption and set another date when you will be finished with tobacco completely.  You may also choose to gradually cut back during the week or two prior to your quit date and then stop completely on the date you’ve chosen.  Be clear with yourself.  Mark it in detail on your calendar and be fully committed to your plan.

Nicotine Replacement.  Some people give up cigarettes or smokeless tobacco completely, but use a nicotine replacement method to ease withdrawal symptoms and gradually cut back on their nicotine reliance.  If this is your method of choice, be sure to have the gum or patches ready for your chosen quit date and to get proper instruction from your doctor about using them safely.  You should also throw away all tobacco products, as they should NEVER be used in conjunction with nicotine replacement.

Prescription Medication.  If you plan to use a prescription, you will have to start taking it in advance of your quit date.  Make an appointment to speak with your doctor right away, so that you are prepared for your quit date.

Other Methods.  Many people have successfully quit tobacco using other methods, including hypnotherapy, acupuncture, meditation and yoga.  While there is some research to suggest these techniques can be effective, it may be dependent on the specific approach and/or the instructor/therapist.  If you are interested in using one of these methods, ask about the individual’s training, philosophy and their success rate with other clients.

THINGS TO CONSIDER

Stress.  Many people use tobacco as a way to cope with stress.  If you are trying to quit, you will need to find new ways to cope with stress.  Try making a list of things you can do when you feel stressed instead of using tobacco.  This might include talking with a friend, going for a drive, or listening to good music.  Try to choose a time to quit that is not very stressful and do what you can to minimize your stress in the days and weeks after your quit date.

Associations.  If you use tobacco, you probably connect certain places, people and activities with your habit, such as television, old school buddies, or barbecue.  In the beginning, you may want to limit your exposure to these associations.  You may also want to think about things you will do to prepare for these activities, like bringing chewing gum, knitting or another distraction to keep you busy.

Exercise.  Exercise can help to relieve stress and it can give you something to do instead of using tobacco.  Exercise also makes people feel healthier and less likely to sabotage their quitting efforts.  If you were a smoker, you will also notice that your lungs start to heal which makes exercising easier and more enjoyable.  Because many people tend to eat more when they quit, exercise is also a good way to manage your weight and avoid excessive weight gain after you quit.

According to the Surgeon General, “Quitting at any time gives your body a chance to heal the damage caused by tobacco.  It’s never too late to quit, but the sooner you do it, the better.”

For more individual assistance with tobacco cessation, contact your family doctor, plant nurse, or employee assistance program.

RESOURCES FOR SMOKING CESSATION

CENTERS FOR DISEASE CONTROL

NATIONAL CANCER INSTITUTE

OTHER RESOURCES:

http://www.smoking-cessation.org/

http://quitsmoking.about.com

RESOURCES FOR SMOKELESS TOBACCO CESSATION

NATIONAL INSTITUTES OF HEALTH

AMERICAN CANCER SOCIETY

OTHER RESOURCES:

http://www.killthecan.org/ http://familydoctor.org/online/famdocen/home/common/addictions/tobacco/177.html