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!