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Ideas for Monthly, Healthy Resolutions in 2016…

Ideas for Monthly, Healthy Resolutions in 2016…

Instead of starting off the year with a long list of New Year’s Resolutions, how about making just 1 resolution each month? You will increase your chances of success and develop lots of new, healthy habits. Here are some suggestions:
 
• JANUARY – Move more – either join a gym and work out or just commit to parking far away every time you go somewhere
• FEBRUARY – Read a book or do something new to challenge your mind
• MARCH – Reduce the sugar in your diet
• APRIL – Replace 1 unhealthy snack with a healthy one
• MAY – Get outside and enjoy the benefits of the sun
• JUNE – Try 1 new, healthy food
• JULY – Identify your priorities and focus on what matters most
• AUGUST – Eliminate 1 processed food from your diet
• SEPTEMBER – Do 1 thing to improve your sleep
• OCTOBER – Read labels and stop buying products that have ingredients you shouldn’t be eating
• NOVEMBER – Journal your spending
• DECEMBER – Eliminate 1 source of unnecessary spending and put that money into savings
 
With this week’s sound bite, you’re now one minute closer… to a healthier you!
Holiday Stress!!

Holiday Stress!!

Getting through the holidays doesn’t have to be difficult. It just takes a little planning to manage those hard to handle situations this time of year. Read the full blog at http://www.counselingrecovery.com/blog-san-jose//having-the-holidays-your-want and you’ll learn how to:

• Manage your stress
• Deal with family and uncomfortable conversations
• Handle expectations and resentments this time of year
• Make repairs when conflicts happen

Most Important – Put yourself first

Self care is a challenge during the holidays. You’re stretched to the limit. You might be praying for January to come so that you can finally relax. You don’t have to wait.
If you only do one thing different this holiday – focus on self care. Managing stress starts with putting your needs first. This does not mean you’re selfish or won’t give. It just means you need to fill your tank up before giving to everyone else.
Start with physical needs like getting enough sleep, healthy food and exercise. When those needs aren’t met you’re quicker to react. And if your body is out of sync, your emotions will be too!

Eating and drinking too much has a big impact on self care. Alcohol is a depressant which means there’s an emotional crash after the fun. Sugar does the same thing. You feel great initially but then your energy tanks. People drink and eat sugar to feel better but physically it does contribute to depression.

So, by taking care of yourself first, you’ll be able to cope with whatever happens and you’re now one minute closer… to a healthier you!

How to Survive Thanksgiving Dinner!

How to Survive Thanksgiving Dinner!

• Don’t go to dinner hungry – eat normally throughout the day.
• Use the 9″ plate rule; make sure 3/4 of your plate is turkey, salad and green beans; use the final 1/4 of your plate for the fun stuff!!
• Sit up straight. Believe it or not, good posture will better aid digestion and help you to feel full quicker.
• Small bites, and…..chew…..chew….chew….
• Be an example. Practice your healthy habits and see how many people follow your lead.
• Wear tight clothes. It’s hard and very uncomfortable to overeat when you’re wearing snug clothes.
• If you’re going to drink alcoholic beverages, try to limit yourself to two. Drinking too much may cause you to weaken your resolve and overeat – not to mention the empty calories.
• If you’re asked to bring a dish (or if you’re hosting), prepare a healthy offering. When baking or bringing dessert, make something you’re not crazy about, which will eliminate at least one temptation.
• Leftovers!!! Assemble some individual meals and freeze for those busy days when you need a quick dinner. Get creative and make some great, healthy dishes with the leftovers. And, finally, send all the bad stuff home with your guests!
• Last, but certainly not least…..as much as we look forward to the Thanksgiving feast, let’s remember to take our focus off the food and be thankful for the loved ones around our table!

With this week’s sound bite, you’re now one minute closer… to a healthier you!

Make it fun!

Make it fun!

The Holiday Season is upon us and unfortunately, when it comes to making healthy choices, we seem to get totally derailed!  One of the big reasons for this is that our holidays all seem to center around food.  Let’s look at a few ways we can change that, because even though we really enjoy the food associated with the holidays, let’s switch our focus to the SOCIAL aspect of it and create ways to make it more fun.

  • After dinner, do something physical. On Thanksgiving, lots of families have a traditional game of football.  If that’s not your thing, get out the karoake and sing and dance together.
  • Have a trivia contest. Whatever you may be celebrating, come up with some trivia questions about that holiday and have a holiday-themed prize for the winner.
  • Play games. Even though lots of people resist, once things get rolling, it’s really hard not to have a good time.

This is obviously focusing on a different aspect of our health, which lies in our relationships.  We’ll talk about the food later; but for now, let’s remember the real reason we’re getting together and focus on that.

With this week’s sound bite, you’re now one minute closer… to a healthier you!

Creating an Environment for Sleep

Creating an Environment for Sleep

Make your bedroom a comfortable, sleep-inducing cocoon!  Here are 7 tips to help you create an environment for sleep in your bedroom…

1. Color – 1.   Choose a color that soothes you to encourage sleep. Soft pastels are calming colors, but so are rich, warm, dark colors.

2. Light – Once the lights are out, make sure your room is completely dark. Scented candles are fine as long as you remember to blow them out before you get too sleepy.

3. Scent – Add essential oils to a dispenser or a hot bath, or just put a few drops on a handkerchief and slip it into your pillowcase.

4. Your bed – Take your time choosing a mattress that’s the right level of firmness for you. Make sure your spine is aligned neutrally with your pillow—not too high or too low.

5. Your temperature – Make sure your bed doesn’t get too hot or too cold during the night. Try to keep your body temperature neutral. Avoid electric blankets, which can interfere with sleep.

6. Ventilation – Cool the room to 68 degrees or lower, and maintain adequate ventilation.

7. Clutter – Put things away before you climb into bed, so you’re ready to relax once you hit the pillow.
With this week’s sound bite, you’re now one minute closer… to a healthier you!

Getting Distracted by the Urgent!

Getting Distracted by the Urgent!

More often than not, we have the very best intentions and we’re very committed to making choices that support our goals.  Yet how often do we get derailed because life just gets too busy and we lose our focus?  Urgent matters creep into our day and we get so busy dealing with them that we find ourselves neglecting the things that are truly important.

There’s a fairly simple answer.  Research has shown that when we make very specific plans about our goals and how to accomplish them, we actually free up the mental space for all the other intrusions in our lives.  This allows us to be more efficient in the long term.

I’ll use our weight loss program as an example.  Our program is designed in a way that makes it very easy for a person to follow, with very little planning or preparation.  5 out of 6 of their meals in a day are already prepared for them.  This totally alleviates the time they would otherwise spend, looking in the pantry, trying to decide what to eat.  That doesn’t seem like a lot, but those minutes add up and rob you of a big chunk of your day.

So, start putting some detailed action plans into place, and with this week’s sound bite, you’re now one minute closer… to a healthier you!

BE SLIM©…for life!

BE SLIM©…for life!

Breakfast is the most critical meal because you need high quality fuel – protein and carbohydrates – to give you the nutrition you need for energy and mental clarity to get through the day.

Exercise is key because it increases our metabolism, provides greater flexibility and strength, improves bone structure and posture, increases mental clarity, improves our immune system, to name just a few of the benefits.

Support is key.  If you have a caring coach, they can support you with your healthy goals, stay in touch as you advance through your journey to a healthier life, tweak your program if needed, discuss “issues” you may be having, and provide knowledge.

Low fat meals 5-6 times a day are key cornerstones for Optimal Health.

Individual Plan for eating properly is essential. Proper menu planning  and adapting the skills and strategies you’ll need to navigate thru a hostile environment full of temptations and nutritional pollution, are keys to adopting an Optimal Health lifestyle.

Monitor your new healthy weight, because you’ll want to stay there. Frequent monitoring is the key. Simply weighing yourself on a regular basis, or trying on an old pair of jeans once a week to check how they fit, can literally catch a problem before it gains momentum!

 

With this week’s sound bite, you’re now one minute closer… to a healthier you!

Stop Being a Victim!

Stop Being a Victim!

You might be in a position where you feel like a victim of all the circumstances you can’t control that are just making your life miserable.  This can create a lot of drama and a lot of stress that can affect your health.

First things first – You DO have control – over the circumstances?  NO – over the way you react to them? YES.  Your reaction to them is all that matters, because that is what will determine your contentment and your happiness.  Here are 4 suggestions for making this happen:

  • For every bad thing you experience, there are probably a couple dozen good things in your life – switch your focus to them.
  • Remember, up until now, you’ve always survived and recovered from the bad things that have happened to you – they have made you stronger. Be thankful that you woke up to live another day.
  • Stop being a victim and stop blaming everyone else. If something bad happens, just figure out how to take a different direction and resolve the problem.
  • Stop wasting negative energy trying to avoid bad things – that will suck the happiness right out of you! Instead, pursue the things in life that make you happy and spend more of your time focused on them.

With this week’s sound bite, you’re now one minute closer… to a healthier you!

You’ve got to move it, move it!

You’ve got to move it, move it!

There is a lot of research today examining trends in sedentary behaviors among youth and their impact on obesity.  Here are some of the key findings:

  • Sedentary behavior increases risk for being overweight and obese in childhood and adolescence
  • Our youth spend an average of 6-8 hours per day in sedentary behaviors both during and outside of school
  • Sedentary activities among youth have increased in recent years. A dramatic increase in time spent watching TV seems to be tied to many of the new ways available to consume TV content (DVR, On-Demand, Netflix, etc.)
  • Older children and teens are more sedentary than younger children

I think it’s pretty clear that we have a problem, but what can we do about it?  We can start by limiting screen time.  6-8 hours per day is totally out of control.  Try pulling it back just a little at a time until you get it down to 2 hours per day or less.

Participate in physical activity with your kids.  Take the dog for a walk together, go for a hike or a swim.  Bottom line, find some time – every day – to do something physical together as a family.  It will not only get you all more active, it will build and strengthen your relationships.

With this week’s sound bite, you’re now one minute closer… to a healthier you.