Some of you have probably thought about or written down a New Year’s resolution for 2013. All too often, we notice those resolutions fading as February 1st rolls around. We all have the ability to keep our New Year’s resolutions and to make important and healthy changes in our lives. The dilemma is that we often lack the strategies needed to stay on track. Here are some helpful tips to keep you focused and successful in 2015! (more…)
Picture it: The holidays have come and gone. A brand new year is here, and you’re feeling both positive and optimistic about 2013. Such optimism is reflected in your New Year’s resolutions, such as “buy a gym membership” or “lose weight.” This year, you’re actually going to follow through with your resolutions—right?
Well…maybe. A study published by the psychology department of the University of Scranton reported that of participants who made New Year’s resolutions, 31% planned to lose weight and 15% planned to join a fitness program. After following participants for 6 months, the study found that less than 50% of people who made resolutions were successful. This makes us wonder, what is the key to a successful resolution? Here are some tips to help you achieve your goals this year:
1. Be Specific – Goals should be measurable and have a time frame. For example, “buy a gym membership” is general whereas “work out for 60 minutes 3 or more days of the week through February” clearly defines the goal.
2. Be Realistic – Set an achievable goal for yourself. Instead of planning to “lose 50 pounds,” aim for a more realistic goal, such as “lose 1 to 2 pounds a week.” This weight loss is considered “healthy” for most people and allows you to have a weekly “success.”
3. Be Creative – There are many changes you can make in your life to become healthier. If you have a medical condition, you can also incorporate a goal this year to help you achieve better control. Examples include:
• Don’t skip meals – I will eat 3 meals a day.
• Get more sleep – I will go to bed 30 minutes earlier on weeknights.
• Eat more fruits and vegetables – I will have at least one serving of fruit or vegetables with every meal.
• Eat out less during the week – I will bring lunch from home 4+ days a week.
• For my high cholesterol – I will switch to low-fat dairy products (e.g., 1% or non-fat milk, low-fat yogurt).
• For my diabetes – I will eat a piece of fruit in the morning instead of drinking juice (e.g., have a small orange or banana)
• Drink more water (and fewer sweetened beverages) – I will drink 8 glasses of water a day.
Remember, these are only suggestions. Think about what works best with your lifestyle, and what is realistic for you to change. Spending the time to really think about your resolution will ensure that you’ve picked something meaningful and achievable.
Good luck in 2013!
References:
Norcross JC, et al. Success predictors, change processes, and self-reported outcomes of New Year’s resolvers and nonresolvers. Journal of Clinical Psychology. 2002; 58(4) 397–405.
Every year at the end of December, I reflect on the past year’s highs and lows, and the goals I set and didn’t achieve along with those I did. Most of them involve going to the gym and eating better, and 90% of the time I haven’t come close to meeting them. As inconceivable as it sounds, I find myself again making the exact same New Year’s resolutions I wasn’t able to accomplish last year! Sound familiar?
Many people get stuck in this same loop, making the same New Year’s resolutions year after year: “I will work out at least three times a week,” “I will lose 10 pounds,” “I will go to sleep by midnight,” etc. Most of us enter the new year determined to achieve our goals, but the changes never last to March. Why? Because most New Year’s resolutions are emotionless and without any motivating or driving force behind them.
To change a behavior or daily habit for a week or two is easy, but it is incredibly difficult to sustain that change over a long period or for the rest of your life if you don’t have a good reason to do it (and knowing you should do it isn’t a good enough reason for most of us). We all know we should exercise and eat better, but most of us don’t do it. So, how do you make a New Year’s resolution that sticks? Make it personal and important.
If you want to change your behavior or lifestyle, here are some steps that can help you start 2013 on the right track.
Example: I want to have better blood sugar control.
Example: I want to live a long time and watch my son graduate high school; I don’t want to lose my toes or feet; I watched my mother die from the disease and I don’t want to go through the same thing.
Example: 1) My son’s graduation; 2) Don’t want my Mom’s end of life; 3) I want to keep my toes.
Write down what you will have to change on a daily or weekly basis to make the goal work. Be very detailed.
Example: I will put out my finger sticks by the bedside table so I can test my blood sugar as soon as I wake up. I will make an appointment with a dietitian to make a meal plan. I will keep a log of my sugars every day. I will switch from juice to diet soda.
This will help your motivation continue through the year until it becomes routine.
Example: If my blood sugar stays below 200 for one month I will take my family ice-skating. If I keep my blood sugar below 180 for three months, I get to book my summer vacation.
Remember, you can make goals and revise goals throughout the year and use the same method to meet them. What are you waiting for? Get started on your New Year’s resolutions now and have the faith and belief that this time you are knocking them out of the ballpark!
We have all heard of “beauty sleep,” but the impact of sleep quality and quantity goes way beyond our physical appearance. Research has begun to clearly delineate the importance of getting a good nights rest on health, so maybe we should start talking about “healthy sleep.”
A few facts for you from a National Sleep Foundation Poll:
* 1 in 3 American adults report having sleep problems.
* The percentage of young American adults sleeping less than 7 hours has doubled over the last 40 years.
* Cumulative sleep loss over the work week for many adults may account to one full night of sleep loss.
What do these statistics mean to me?
Research has demonstrated that sleep deprivation negatively affects several important hormones that directly regulate our appetite and metabolism. Our bodies are innately programmed to regulate our energy balance, essentially matching the energy we take in with the energy we expend.
The yin and yang of energy balance are ghrelin and leptin. Ghrelin is a protein that is produced mainly by the stomach that stimulates appetite; it is why your stomach growls when you are hungry. On the other hand, leptin is a hormone released by fat cells that signals when you are full (sometimes it’s hard to listen to this one!). Several research studies on sleep deprivation have shown that leptin levels decrease and ghrelin levels increase in response to a lack of sleep, which causes an increase in appetite (specifically for high-calorie and high-salt food) throughout the day. In a review of long-term research studies, short sleep duration is associated with a risk of being overweight or obese in the future.
Lack of sleep has also been shown to increase the release of stress hormones, specifically cortisol, which decreases the body’s sensitivity to insulin (a regulator of blood sugar). An elevation in stress hormone levels may also elevate blood pressure, a risk factor for heart attacks and strokes. Just as lack of sleep may be risk factors for these conditions, it may also make them more difficult to control so improving sleep may also be a valuable treatment.
Living in the “city that never sleeps” can make it difficult to shut it down at night. The good news is that it will still be there when you wake up! If you have trouble falling asleep or staying asleep at night, please talk to your doctor to evaluate if there is a possible medical reason.
Good night and sleep tight!
Gregory B. Dodell, MD, is an Endocrinologist ta St. Luke’s and Roosevelt Hospitals.
What we are putting into our bodies is a product of what we will get on the outside. It is important to keep nourishing your body with healthy foods and healthy fats like avocados, almonds, pineapples, green veggies and berries. These foods have healthy fats, oils, natural enzymes and antioxidants and are loaded with vitamins and minerals that your skin and body need in order to stay healthy.
Not only do you want to nourish your body from the inside, but lots of food products, when used on the outside of your body, can actually help you get that glowing, healthy skin! Homemade beauty products are simple and quick to make. Most remedies can be made with products that you probably already have in your home. When you are making your own skin care products, you know exactly what you are putting on your face.
The Skin Care Pantry
Here are four ingredients to have in your cabinets to keep your skin looking healthy and glowing. Keep these items in your kitchen and you won’t have to worry about buying another skin care product again!
* Honey: A natural humectant, made to hold in moisture.
* Sugar: Helps with dull skin as a natural scrub.
* Olive Oil: The vitamin E and antioxidants in this oil make it a great moisturizing option.
* Milk/Yogurt: Can help improve your skin’s elasticity and reduce wrinkles.
Quick Recipes for Food for Your Face
Sugar Honey Scrub
1. To 3 tablespoons of honey, add 1 tablespoon of coarse brown sugar.
2. Mix with a spoon to a thick consistency.
3. Apply to cleansed face in a circular motion for 2 minutes
4. Rinse with warm water.
5. Moisturize.
Olive Oil Moisturizer
1. Mix 1 cup filtered water and ¾ cup olive oil and 3 tbsp grated beeswax in a Pyrex cup.
2. Place the cup in a pan with water measuring halfway up the cup.
3. Bring water to a boil and heat until the beeswax melts into the oil.
4. Remove from heat and let the mixture cool for 2 minutes.
5. Transfer mixture to a blender and then add boiled water slowly as you are blending.
6. Scoop mixture into glass jars, cover with cheesecloth, then allow to cool completely.
7. Place lid on glass jar after cooling. The jars keep longer in refrigerator, but can be left out for up to 2 months or more.
Facial Mask
1. Whip one egg with plain organic yogurt.
2. Apply mixture to face and let dry for 5 minutes.
3. Rinse off with warm water, then a splash of cold water.
Julie Winslow is the Director of the Karpas Health Information Center at Beth Israel Medical Center.
With Thanksgiving just around the corner, the winter holiday season is about to begin. For many of us the holidays are a time spent traveling, family, traditions, and of course food! No matter what the holiday, eating with friends and family in celebration often means specialty foods and “treating yourself”. Your typical Thanksgiving, Christmas, or Hannukah spread is likely filled with foods that you don’t eat on a regular basis. Therefore, you may not be bashful about serving yourself an extra serving spoon full of your favorite traditional family dish. As a result eating outside the home makes meal planning and portion control a challenge. Here are a few healthful holiday helping tips to help cut calories and keep you on track to a healthful weight and relaxing holiday season. (more…)