Achievable New Years Resolutions

Are you feeling ready for a new year and a new goal? Research shows that having a “landmark” event is helpful in achieving success. Sit down and brainstorm the dates on your calendar this year. Do you have an upcoming vacation, wedding, or a race? It can be anything that is important to you. If not, create one! Choose something that you want to feel your best for, and plan from there.

Make short term goals with specific and measurable milestones leading up to your bigger long-term goal. By making an action-oriented plan you can hold yourself to the expectations you have set. Then make it known by posting reminders around your home or workplace and telling family and friends about your new wellness path.

Outdoor Workouts

Need a change of scenery? You don’t have to be inside a gym to get your sweat on. Try some of these exercises outside for a fresh new workout in the fresh air:

• Power Pull Ups: find a sturdy horizontal tree branch that you can reach while standing. Jump into a pull up, then lower yourself down slowly. Repeat for 60 seconds.
• Incline Push Ups: put your hands on a bench or a curb to crank out some push-ups, then mix it up by putting your feet on the elevated surface and your hands on the ground.
• Lunge/Squat/Jump combination: Step forward into a deep lunge, then step your back foot in hip width apart from your other foot and squat. Follow the squat with a jump tuck. Repeat with the other leg.
• Plank walk: work your core muscles by getting into a straight-arm plank position and walking across a grassy area or tennis court. Take small steps with your feet and your hands.
• Finish your workout with a good deep stretch.

Running in the Heat

It’s hot out there, but you don’t have to give up your running routine just because it’s summertime. Here are a few tips to keep you running through the summer:

• Avoid the hottest temperatures by getting up earlier, or wait until evening.
• Carry water with you, or plan a route that has water fountains along the way.
• Use sunblock and Chapstick to protect your skin.
• Wear lightweight and light colored clothing.
• Wear a visor to keep the sun out of your eyes without trapping heat. It will protect the skin on your face as well.
• Plan your route with shade in mind.
• Slow down. Allow yourself a minimum 30 seconds more per mile.

By putting safety first and following these tips, you can run through the summer and feel great when fall arrives.

Get Gardening

Want a sure way to get your recommended servings of vegetables?  Start your own garden.  Container and raised bed gardens are increasingly popular, even among city dwellers.  Community gardens are also on the rise.  Research indicates that community gardeners have lower body fat and a lower chance of obesity than their non-gardening counterparts. 

Start with resilient vegetables, like zucchini and tomatoes.  Plant what you will eat, and eat what you plant.  Ask around, most gardeners are happy to share tips and advice. You’ll be surprised at the great taste of a home grown vegetable.  You can also grow herbs to flavor your vegetable dishes.  

Balance Training

Recently Nik Wallenda made history by walking across the Grand Canyon on a tight rope. While most of us will never attempt such a feat, it’s always a good idea to work on our balance.

Balance training is not only good for coordination, it also works the muscles in the core and helps us avoid injury especially as we age.

Try some of these simple balance progression exercises for practice:

• Stand on one foot and circle your arms backwards 
• Next, circle one arm at a time
• Progress to more difficulty by turning your head and watching your finger tips for the entire circle
• Try it again with your eyes closed

Balance is an important part of your fitness routine. You can also work on your balance using a stability ball, a wobble board, or a Bosu balance trainer. 

Laugh Out Loud

Enjoy a good giggle?  Laughing is not only good for your mood, it is also great for your health.  Laughing and smiling can add years to your life as well as burn calories.  Researchers at Vanderbilt University found that adults burn an average of 1.3 calories per minute while having a nice chuckle.  Laughing also works the muscles in the stomach, back, and shoulders.  So go ahead, crack some jokes with your friends and get your giggle on!

Healthy Cooking Substitutions

Want to make your homemade dishes even healthier without sacrificing taste?  Try some of these simple substitutions in your cooking. 

Instead of:                               Use:

                                               

Canned veggies                     Fresh or frozen veggies

Sour cream                             Non-fat plain Greek yogurt

Hamburger                              Lean ground turkey

Salt                                          Herbs and spices

Processed lunch meats        Sliced chicken breast

Sugar                                      Honey or agave nectar

Shortening                              Coconut oil

Strawberry Summer Salad

Strawberry Spinach Salad

4 cups fresh spinach
2 cups strawberries, sliced
2 4oz chicken breasts, cooked and sliced

½ cup reduced fat feta cheese

Combine ingredients and toss together

Dressing:

½ cup strawberries

¼ cup vinegar

2 packets stevia

Combine in blender and drizzle over salad

Makes four servings with only 138 calories each.  Enjoy!  

Group Challenges

Being accountable to yourself doesn’t always pan out.  For a better chance of meeting your goals, get a group of friends or co-workers together for a fitness challenge.  You’ll have more support and more fun.  It doesn’t have to be a weight-loss challenge.  Try a different goal each week for several weeks.  You can even have a prize for the winner.  Here are a few ideas to include in your contest:

·         Don’t eat out for an entire week.

·         Drink 64 ounces of water every day.

·         Do 50 squats each day.

·         No sweets for a week.

·         45 minutes of cardio five days.

·         Eat five servings of vegetables per day.

Brainstorm with your group and add more creative challenges based on your unique needs and goals.  Let the challenge begin!

Know the Signs of Dehydration

Summertime is a great time to get outdoors and be active. As temperatures rise, it’s even more important to stay hydrated. Keep water with you at all times when you are outdoors, and drink it often. Watch for the early signs of dehydration: 

• Thirst
• Fatigue
• Flushed skin
• Faster pulse and breathing
• Dark colored urine
• Decrease in energy
• Increased body temperature 

If you experience any of these symptoms, drink more water immediately and try to get to a cooler place. Dehydration can lead to muscle cramps, vomiting, heat exhaustion, shock, and if not treated can lead to death. 

Summer Picnics

The weather is great and it’s time for summer fun. Chances are you’ll be eating some meals outdoors with family and friends. Keep your food safe by following these suggestions: 

• Wash your hands frequently. Always have clean hands when preparing and eating food. It may be difficult to find running water with soap if you are away from home, so carry hand sanitizer as a back-up.  
• Use a well-insulated cooler for perishable foods. Pack it with plenty of ice or dry ice, and only remove raw meat when you are ready to grill it.
• Keep your raw meats separate from all other foods. Make sure it is securely sealed in air-tight containers so juices from raw meat don’t contaminate other foods. Use a separate set of utensils and dishes for raw meats and cooked meats. 
• When in doubt, throw it out. If you are not sure if you food is safe, don’t take the chance. 
• Invest in a meat-thermometer. Cook all meats to the proper temperature before consuming.

Managing Screen Time

Children and teens are spending more time than ever before with electronic devices. Many experts believe this is linked to the growing obesity rates among kids. Try some of these ideas for limiting screen time and adding to your family’s quality of life: 

1. Stop texting. Spend time in person with those you communicate with. Go for a walk or a bike ride and speak with each other.
2. Limit video game time. Most game consoles have parental controls that can be set for a specific amount of time. When the time is up, the game turns off.
3. Plan outdoor activities. Summer is here, and kids are out of school. Keep them busy with play dates, sports, and outdoor family excursions. 
4. Turn off the T.V. Decide ahead of time which television shows are a priority for your family, and keep the T.V. off at all other times. 
5. Limit computer time. Encourage kids to surf the web only when necessary for school or other needed information. Mindless surfing leads to inactivity.

Sports Drinks

Manufacturers have spent millions in advertising to promote sports drinks, but are they necessary? Or should we be drinking water? That depends… 

Sports drinks have a purpose: they hydrate, replenish electrolytes, and deliver carbohydrates to the body. Nutrition experts agree that a 6-8% carbohydrate solution is best for this purpose. Most sports drinks on the market are within that range for carbohydrates. Electrolytes, however, differ depending on the manufacturer. Sodium and potassium are added to replace what is lost through sweat. 

Generally, if you are exercising for less than one hour and you begin your workout hydrated, water will do. If your workout is longer than one hour, in a hot or humid environment, or if you are a heavy sweater, a sports drink is a good idea.

Fitness Friends

Are you struggling to get your workouts in? Do you find yourself opting for another hour of sleep or watching that re-run sit com instead of getting the workout you know you need? Try setting a gym date with a buddy or a trainer to have someone hold you accountable. 

If you can’t think of anyone, sign up for a class or attend a group class at your gym. Go consistently, and you will make friends. Before long, the instructor and others will notice if you miss class. 

Exercising with friends is more enjoyable, and when you are having fun the time will fly by. Before you know it, you’ll be in the habit. 

Reducing Stress

Has your doctor ever told you to reduce the stress in your life? Did you laugh out loud? We live in a fast-paced society with endless to-do lists and high expectations. The stress we endure can have a serious impact on our health. But how do you control it? 

Try a few of these suggestions to take your stress down to a manageable level: 

• Take five minutes each morning to stretch and breathe. 
• Get enough sleep.
• Learn how to say “no.”
• List your achievements. Refer to them often.
• Use a planner.
• Schedule time for “nothing.”
• Eat healthy and green.
• Schedule time for your friends and family. 
• Make exercise a priority.

Quinoa

If you have not tried quinoa (pronounced “keen-wah”) yet, you are missing out!  Quinoa falls into the grain category, although it is a complete protein with over 8 grams per cup. It also boasts iron, fiber, magnesium, and calcium.  It cooks just like rice and can replace rice in any dish.  Try this yummy combination, or experiment and come up with your own creation.

Chicken Curry Quinoa:

Combine the following:

• Cooked Quinoa
• Diced Apples
• Shredded Chicken
• Raisins
• Diced Celery
• Diced Onions

Mix everything together and season with curry powder, garlic salt, and a small amount of sugar to your liking. Enjoy!

Eating Out

While the best way to ensure you are eating clean and healthy meals is to cook for yourself, sometimes it just isn’t an option. According to the USDA, 47.9% of all 2010 food dollars in the U.S. were spent on “away-from-home” foods.

Follow these tips to help you stick to your calorie budget when eating out:

• Review the menu online before you go and chose a healthy option.
• Ask the waiter to identify the healthiest menu items.
• Ask the waiter to remove the bread or chips from the table.
• Drink lots of water while you wait for your entree.
• Ask questions about how your meal is prepared, and don’t be afraid to make specific requests.
• Share a meal with your dining companion.
• Put half of your meal in a “to-go” box before you begin eating.

Wonderful Water

Water is the number one component in your body, and your body requires water to function properly. Water reduces fatigue, fights illness and headaches, carries nutrients through your body, reduces acne, and much more. Water can also act as an appetite suppressant. If you are trying to lose weight, drink 12-20 ounces of water before each meal. You will feel fuller and eat less. 

If water isn't your beverage of choice, spice it up with one or more of the following natural flavors. 

• Cinnamon sticks and apple slices
• Limes and/or strawberries
• Mint leaves, fresh grated ginger, lemon and cucumber 

Aim for 64 ounces of water per day for better health.

Exercise & Mental Health

We all know that exercise is good for our bodies, but were you aware that exercise benefits your brain? Recent studies show that exercise can reduce symptoms of depression, anxiety, and ADHD. Exercise helps alleviate stress and produces a sense of overall well-being.

Studies have also shown that children perform better in school and have fewer discipline problems when they participate in regular exercise. Researchers also found that children who participated in organized sports were less likely to develop mental health problems. The benefits have been noticed in both males and females. So what are you waiting for? Get moving and get happy!

Fling Away Fast Food

These days we are all in a time crunch, and it’s taking a toll on our health. Who has time to cook healthy meals? Americans are getting fatter by the day, and it’s worth the time to get back into the kitchen for some nutritious meals. Don’t be fooled by the “Value meal.” It is always cheaper to prepare your foods at home.

Here are some simple tips to help you get out of the fast food rut:

• Say hello to your kitchen. Plan one day a week to practice your cooking. There are so many resources via the internet for healthy and simple recipes, so try some new dishes. You may find you actually enjoy cooking.
• Make a weekly menu. Plan just a few meals and make extra for the freezer. Crock-pot meals are always a treat, and dinner is ready when you walk through the door.
• Chop those veggies ahead of time. You are more likely to eat them if the prep time is short and easy.
• Take a cooking class, or invite a friend over who can show you how to prepare a healthy meal. Your health will benefit and your friendship will grow stronger.

Make it a goal to avoid the fast food drive through. By planning ahead, you will save money and time.

Chocolate: Friend or Foe?

Valentine’s Day is near, and for most of us that means a love/hate relationship with…chocolate. Can you eat just a little? What is the healthiest kind? We looked at the research and found some surprising information about the indulgent treat.

• Chocolate is made from cocoa, which contains flavonoids. Flavonoids are believed to be good for the cardiovascular system and might reduce the risk of heart disease and certain cancers.
• Dark Chocolate may be linked to reduced blood pressure and improved cholesterol levels.
• Last but not least, it’s mood enhancing. Chocolate stimulates endorphin production, which makes you feel good. It also has serotonin, a natural antidepressant. 

So go for it! Have a little treat and feel good about eating chocolate. Just remember to stick to the dark variety and have portion control.

Get Stretching

Stretching is an important, but often neglected, component of fitness. We’ve compiled a few tips to help you get the most out of your flexibility routine:

• Never stretch cold muscles. Always warm up first, and perform dynamic stretches at the beginning of your workout. Dynamic stretches are smooth, rhythmic stretches moving the muscles through a full range of motion.
• Static (held) stretches are best performed after your workout. Hold each stretch for thirty seconds or more for the most benefit. This is when your body will really respond and gain flexibility.
• Stretching should not be painful. Push your body just to the “edge of ouch.” Stretching should be relaxing and feel good. Painful stretches may result in injury. 

Try to stretch every day. You’ll be amazed at how much better you will feel. If you can’t get to it daily, aim for at least 3-4 times per week.

Preventative Medicine

When is the last time you had a check-up with your doctor? Even if you feel great, it’s still a good idea to get your annual physical. High blood pressure and high cholesterol can be hereditary. Cancer can strike even the most conscientious health buff.

Talk with your doctor about your family history and make it a habit to get the recommended blood work, bone, and cancer screenings. Catching problems early greatly increases your chances of living a longer healthier life. You may just save yourself!

Healthy Kids

Kids learn their health habits early in their home and school environments. Be sure your children are learning to live an active lifestyle by following these tips:

• Camouflage exercise into fun activities. Go for walks, hikes, and swims. Participate in sports together. Make exercise a daily part of your family life.
• Have healthy snacks and meals in your home. Kids cannot eat junk food if it is not available to them.
• Get kids involved in preparing meals. It’s never too early to learn to cook.
• Be an example of health. As a caregiver for your child, you are their number one role model, so teach them health by living it.