Healthy New Year's Resolutions It’s that time of year again. Time to start making your New Year’s Resolutions (if you haven’t already). Mindful eating practices. These days, it’s common to chow down with your eyes glued to a screen, but eating when you’re distracted leads to overeating. Take time to slow down and pay attention to your food, pausing to put down utensils between bites. It’s easier to notice when you are full when you eat mindfully. Plus you will more likely enjoy the foods you eat. Chill out and rest up. When it’s time to sleep, it’s time to chill – literally. Studies have shown that people sleep better when it’s colder and when their feet are outside of the covers. Knocking the thermostat down to 68 degrees or lower before you tuck into bed can help you sleep better. Darken your room by drawing the curtains or dimming the display on your alarm clock to really get those quality sleep. Be conscious of your gratitude. Take some time at the beginning or end of the day to reflect on what you’re grateful for, and consider starting a gratitude journal. A daily grateful check-in minimizes the distorting influence of stress. Reminding ourselves of the small, everyday positive aspects of our lives helps to develop a sense of balance and perspective that can enhance well-being. Walking 30 minutes per day. Getting the recommended 30 minutes of exercise each day can be as simple as taking a walk. If you’ve got a busy schedule, take three 10-minute walks throughout your day. That’s 10 minutes before work, 10 minutes at lunch and then 10 minutes after work. Make it fun! Grab a partner at work to get you through your lunch routine. Or make your work meetings, walking meetings. Step it up. Making small, daily changes such as taking the stairs instead of the elevator may seem minor, but they can make a big difference for your heart in the long run. Commit to a 30-day fitness challenge You hear about them regularly, especially this time of year—the fitness challenge. Pick a fitness activity that’s easy and doesn’t require equipment, and commit to it for 30 days. There are many options to challenge yourself: practicing yoga, taking regular walks or joining a fitness class. Find what motivates you. Whatever you do, make yourself accountable. We look forward to seeing you in 2020! Happy New Year!
New Year’s Resolutions: Stop Smoking & Know the Facts About Smoking Even if you think smoking has decreased in the United States, every year more than 480,000 people die from tobacco use and exposure to secondhand smoke, making it the leading cause of preventable death in this country. Tragically, each day thousands of kids still pick up a tobacco product for the first time. And even more are exposed to the health hazards of smoking through second hand smoke. Do you know the facts about smoking? Read on to find out and if you’re a smoker, consider making quitting a resolution for your New Year. According to the American Lung Association: Health Effects Smoking and use of tobacco products, including cigars and smokeless tobacco, cause or worsen numerous diseases and conditions. Learn more about how smoking and using tobacco impacts your health. What's In a Cigarette? Arsenic, lead, tar— these are just few of more than 7,000 chemicals in tobacco smoke. See what else is in a cigarette. The Impact of Tobacco Use Tobacco use has a larger impact on certain populations. Learn more about these groups and how the tobacco industry markets its products. Kids and Smoking The best way to prevent tobacco-related illness and death is to keep kids from starting to smoke in the first place. See why kids start and get tips to talk to your kids about smoking.
New Year. New Goals. Happy 2018! With the new year, comes new goals. You’ve more than likely been thinking about your resolutions and goals for this new year, and health in some capacity is more than likely one of your goals. Below are a few techniques that you can involve to reach all all of your goals, including your health goals this new year.
- Have two types of goals - A "dream goal" and a "settle-for" goal. Two type of goals are crucial for navigating your way to long lasting change. Losing forty pounds before Valentine's Day is a big ask, but committing to lose a couple of pounds a week, for at least six weeks through diet and exercise will get you good results that you'll be happy with.
- Think about the “feel-good” factor on every level. Yes, that spin class makes for a good selfie and will help to shrink your waistline but having a goal to keep fitness sociable will help keep you feeling excited and optimistic about exercise. You can even fit altruism into your routine with your local running club, and combine exercise with social and community efforts.
- One at a time - Don't automatically ditch your favorite treat at the same time as embarking on a new exercise regime. You'll feel fabulous and empowered on day one, but by day 14 you'll be dreaming of a lazy day of pizza in front of your television. Undertake one thing at a time if you're in it for the long haul.
- Get fitness savvy fast. Do a little bit of research before you hit your post-Christmas bod with daily “Insanity” sessions. Is the nausea-inducing burpee really where you need to be? Or would a well-rounded routine that ticks multiple fitness boxes and which you can sustain week in, week out be a better fit? Take a look and plan it out to make sure you’re doing the right and most sustainable plan for you.
- Pay attention to the maths as much as the macros. Calorie counting is making a comeback as we realize that all the coconut oil and cardio in the world won't get us to where we want our weight to be if the math doesn’t add up. A little awareness around the energy content of what you're eating versus the energy expenditure of what you'd doing is often enough to result in some serious shape-shifting.
- Eat Healthy: Avoid refined sugar. White, refined sugar weakens the immune system by stealing your white blood cell's ability to destroy bacteria. It can also encourage addiction to eating foods devoid of vitamins, minerals and fibre. Additionally, stay away from Aspartame and synthetic sugar products, such as NutraSweet, which includes Methanol (wood alcohol) which is a dangerous neurotoxin and a known carcinogen. Synthetic sugars contribute to acidity, a condition which leads to inflammation and the creation of fat cells to store that extra acid. Try using natural sweeteners, such as honey for your sweetener. Eat more greens and veggies. Not only do veggies taste good, but they also boost your intake of antioxidants, B vitamins, calcium, magnesium, zinc and omega-3s. Include: a daily serving of greens, a daily serving of colored veggies (can include bright-colored berries), and a daily serving of sulphur-producing vegetables such as cabbage, broccoli, turnips, onions, and garlic.
- Log your food intake. Keep a food diary. Write down what you eat every day and when you eat it. The timing of your food intake affects how you feel and tracking what you eat is a helpful sports performance tool.
- Exercise. Exercise. Exercise. Movement is good, make a habit of it and stick to it. A healthy dose of exercise not only helps you get fit, but it can help you live a longer more energetic life.