Healthy New Year Resolutions

Two Simple Changes to Keep You Healthy

1. Watch what you eat.
   Make healthy, nutrient dense (lot of vitamins and minerals) food choices.
2. Be active, at least 30 - 60 minutes each day.
   (Children need at least 60 minutes of activity each day).

Top Three New Year's Resolutions

1. Get out of debt or save money.
2. Lose weight.
3. Develop a healthy habit like exercise or healthy eating.

Tips for Attaining Your New Year's Resolutions

From the American Psychiatric Association

1. Try again. Everyone has made, and broken past resolutions, that does not mean that you won't succeed this time. Start with a positive approach, including thinking about what has disrupted your good intentions in the past. Don't discourage yourself with a negative outlook.
2. Don't make too many resolutions. Trying to eat better, exercise more, quit smoking, and reduce stress is too much to tackle at once. Pick a realistic, attainable goal with a reasonable time frame.
3. Choose your own resolution. Make sure this is something that you want to accomplish for yourself and not for friends or family. When you attain the goal they will benefit from your success as well.
4. Make a plan and write it down. Plan what you'd like to accomplish in three or six months. Achieving small goals over time gives you a sense of accomplishment and motivation to keep going. Writing your goals down is a good way to keep track of your progress.
5. Involve friends and family. They can support your efforts, and can motivate you to keep going. Setting a personal goal is not a "promise" which can never be broken. Don't paint yourself into a corner by overstating what can be a realistic change you plan to make.
6. Forgive yourself. If you get off track, don't think that you failed. Review your plan and make adjustments.
7. Congratulate yourself. Reward yourself when your intermediate goals or resolutions are met.

Health Benefits of Excercise, Walking

1. Manage stress and boost your spirits.
   Going for a brisk walk is a great way to reduce stress.
2. Reduce depression and anxiety.
   Regular walking can reduce feelings of depression and anxiety (and is being used to treat these conditions).
3. Stay strong and active as you age.
   As you get older, walking for physical fitness can prevent falls, help you stay mobile and maintain your independence.
4. Reduce your risk of a heart attack.
   Walking keeps your heart healthy by lowering the "bad" cholesterol (low-density lipoprotein, LDL) cholesterol and raising the "good" cholesterol (high-density lipoprotein, HDL) which reduces the risk of a heart attack.
5. Reduce your risk of developing high blood pressure.
   A regular walking program also reduces your risk of developing high blood pressure, a factor that also contributes to heart disease.
6. Manage your blood pressure.
   If you already have high blood pressure, walking may reduce it.
7. Reduce your weight.
   Walking is an excellent way of burning calories which will help in losing weight.
8. Manage your weight.
   Walking burns calories, which can help in managing weight. Middle-aged women who walk more than 10,000 steps a day have lower levels of body fat than do women who are less active.
9. Reduce your risk of developing type 2 diabetes.
   Regular exercise reduces your risk of developing type 2 diabetes. If you're a woman, overweight and at a high risk of diabetes, walking can improve your body's ability to process sugar (glucose tolerance).
10. Manage your diabetes.
    If you already have type 2 diabetes, taking part in a regular walking program can improve your body's ability to process sugar, lower your blood sugar, reduce your risk of heart disease and help you live longer.

10 Ways to Add 2000 Steps

1. Hold a meeting while you go for a walk.
2. Stroll the halls while waiting for appointments e.g. Doctor, Dentist, Car Mechanic.
3. Listen to music or books on CD wile walking (to help the time to pass more quickly).
4. Go to a nearby school with a track. Walking 4 laps around a track is approximately 2000 steps.
5. Pace around your house while you are talking on the phone.
6. Buy a walking video or a treadmill so you can still get your steps in on rainy (or hot) days or at night.
7. Walk in place while watching your favorite TV show.
8. Avoid elevators and escalators. Take the stairs instead.
9. Park in the far end of the parking lot.
10. Designate 10 minutes of your lunch break for a quick walk.

Food Choice Recommendations to Help Prevent Disease

1. Be physically active.
2. Drink enough daily water.
3. Maintain a healthy weight.
4. Eat low-fat or fat-free milk products.
5. Use unsaturated fats instead of saturated or trans fats.
6. Eat fish, nuts and legumes frequently.
7. Eat fruits and vegetables in abundance.
8. Eat whole-grain breads, cereals, rice and pastas instead of refined products.
9. Eat < 4 eggs per week.
10. Reduce energy-rich foods high in saturated fat & sugar.
11. Limit salt to < 6 grams.
12. Drink alcohol in moderation, if at all.
13. Don't smoke or use tobacco products.
14. Eat red meat sparingly.

10 Easy Ways to Cut 100 Calories

From 100 Ways to Cut 100 Calories, these were the 10 ways to cut 100 calories that I thought would be the easiest. They have been slightly edited from the original.

1. Satisfy your chocolate craving by opting for 1 or 2 small 'fun size' bars, kisses or chocolate bar squares.
2. Eat slowly and make your meal last. This helps reduce the urge for a second helping.
3. Leave 3-4 bites behind on your plate.
4. Quench your thirst with bottled water instead of soda from the vending machine.
5. When snacking, control your portions by eating the 100 calorie packs, or pouring out individual servings of pretzels or chips into a bowl instead of eating from the bag (and potentially over-eating.
6. Satisfy a sweet tooth with a sliver, a bite or a taste of dessert, instead of a full portion. (Split one with someone else.)
7. Pay attention to serving sizes on beverages. Many soda and juice drinks are 2 servings or more.
8. When eating out choose a healthy option item designated by a symbol on the menu.
9. Skip the super-size promotions.
10. When dining out ask for the sauce and salad dressing on the side; add enough to enjoy the flavor, but be sure to leave some behind (with the extra calories).

Tips for a Healthier New Year for Children

From the American Academy of Pediatrics

1. Prevent violence by setting good examples.
   Demonstrate and teach displays of affection, attention, approval, and how to say 'I'm sorry' and how to ask for, give and accept forgiveness. All of these promote love, good will, self-esteem and reduce likelihood of violence, aggression, and negative, destructive words and behaviors.
   
   Set limits for your children by letting them know what's expected, and notice when they meet your expectations. Celebrate their successes with them. Try to avoid hitting, slapping or spanking. Your children may copy you and think that it is OK to hit other people.
2. Make sure immunizations are up to date.
   Review your child's immunization record with your pediatrician. Make sure your child is current on recommended immunizations
3. Provide your child with a tobacco-free environment.
   Second-hand tobacco smoke increases ear infections, chest infections and even Sudden Infant Death Syndrome. If you smoke, consider quitting. Remember, your child loves you and will copy you - if you smoke, your children may grow up to be smokers too. Make your home and car smoke-free zones.
4. Read to your child every day.
   Start by the age of 6 months. Reading to children shows them the importance of communication and motivates them to become readers. It also provides a context to discuss issues and learn what is on your child's mind.
5. Practice "safety on wheels."
   Make sure everyone in the car is buckled up for every ride, with children in the back seat in age-appropriate child safety seats. All bikers, skaters and skateboarders should wear helmets and other appropriate sports gear.
6. Do a "childproofing" survey of your home.
   A child's-eye view home survey should systematically go from room to room, removing all the "booby traps" that await the curious toddler or preschooler.
   
   Think of poisons, small objects, sharp edges, knives and firearms, and places to fall.
7. Monitor your children's media.
   Monitor what your children see and hear on television, in movies, and in music. Talk with your children about "content." Screen out sexually exploitative Web sites, music and video. Be informed of what your children see or hear when visiting friends. If you feel that a movie or TV program is inappropriate, redirect them to more suitable programming.
8. Help Kids Understand Tobacco, Alcohol, and the Media.
   Help your teenager understand the difference between the misleading messages in advertising and the truth about the dangers of using alcohol and tobacco products. Talk about ads with your child. Help your child understand the real messages being conveyed. Help direct your child toward TV shows and movies that do not glamorize the use of tobacco, alcohol and other drugs.
9. Pay attention to nutrition.
   Nutrition makes a big difference in how kids grow, develop and learn. Good nutrition is a matter of balance. Provide foods from several food groups at each meal. Emphasize foods that are less processed, such as whole grain breads and cereals and fresh fruits and vegetables. Review your child's diet with your pediatrician for suggestions.
10. Be involved in your child's school and your child's education.
    Visit your child's school, and find out how parents can help. Whether you become active in the parent-teacher organization or volunteer in the school, parent involvement matters. Your child will notice how important education is to you.
11. Make your children feel loved and important.
    Recognize every effort and increment of 'progress' or 'improvement' they make; don't compare siblings; understand your child's behaviors and emotions; recognize 'hidden agendas' like acting up, may be a cry for attention and help; not doing homework may be a sign of distraction or learning problems.
    
    Keep expectations for changes and goals realistic and use 'baby steps.' Celebrate their individuality and tell them what makes them special. Assure them that they are loved and safe.

Strategies for Aging Healthfully

1. Choose nutrient-dense foods. (Foods with lots of natural vitamins and minerals, not lots of calories)
2. Drink 6 to 8 glasses of water every day.
3. Maintain appropriate body weight.
4. Be physically active. Walk, use weights, practice balance.
5. Go outside for sunshine and fresh air as often as possible.
6. Use alcohol only in moderation, it at all; use drugs only as prescribed.
7. Take medications as prescribed; see a physician before self-prescribing medicines or herbal remedies and a registered dietitian before self-prescribing supplements.
8. For people who smoke, discuss with a physician strategies and programs to help you quit.
9. Cultivate spiritual health. Make life meaningful.
10. Accept change. Work at recovering from losses.
11. Reduce stress. Find ways to manage stress.
12. Be socially active.
13. Stay interested in life--pursue a hobby.
14. Practice mental skills. Keep solving math problems, doing crossword puzzles, reading, card games and creating.
15. Control depression through activities and friendships; seek professional help if necessary.
16. Take care to prevent accidents. Be aware of fall risks.
17. Make financial plans early to ensure security.
18. Expect good vision and hearing throughout life; obtain glasses and hearing aids if necessary.
19. Take care of your teeth; obtain dentures if necessary.

AMA Resolutions for a Healthy New Year

1. Improve your diet:
   Eat a diet low in fat, saturated fat, and trans fat, and high in fruits and vegetables to reduce cholesterol levels and the risk of obesity and heart disease.
2. Get more exercise:
   Increasing physical activity to at least 30 minutes a day, on five or more days a week, can drastically improve overall health and lower the risk of diabetes, high cholesterol, and obesity.
3. Quit smoking:
   Smoking, and being exposed to secondhand smoke, is the leading preventable cause of death in the country. When smokers quit, within just 20 minutes of smoking that last cigarette the body begins a series of changes to combat the damage cigarettes cause.
4. Keep your heart healthy:
   Heart disease is the No. 1 cause of death in this country. Having cholesterol levels and blood pressure checked regularly can reduce the chances of heart disease and stroke.
5. Stay away from excess salt:
   A diet high in sodium increases the risk of cardiovascular disease, so limit salt intake to one teaspoon per day. Those 50 or older should make that half a teaspoon. This will help lower blood pressure and decrease the chances of getting heart disease or having a stroke.
6. Get a flu shot:
   Getting an annual flu vaccination is the single best way to protect against the virus. With flu season lasting into the spring, vaccination in January or February is still effective and will have significant medical benefits.
7. Screen for cancer:
   Early detection is often the key to beating cancer. Women older than 40 need to schedule an annual mammogram to screen for breast cancer. All patients older than 50 should talk to a physician about a colonoscopy to improve the chances of early detection of colon cancer.
8. Protect your skin from the sun:
   Use a sunscreen with an SPF of 15 or higher, and be sure to increase it to 30 or higher if exposed to the sun for a prolonged period. See a physician every year for a professional skin exam to detect early signs of skin cancer.
9. Vote with the uninsured in mind:
   People without health insurance tend to live sicker and die younger than those with health insurance. In this time of giving to others, be sure to vote in this year's election with the 47 million uninsured Americans in mind.
10. Talk to a physician:
    Many people only see a physician when they're ill, and they often overlook the fact that doctors are great resources for information on losing weight, reducing stress, quitting smoking, and other issues that may affect overall health. Contact your physician with health concerns or questions; he or she can help you achieve your health goals.

Top 10 Resolutions for a Healthy New You in 2008

The American Medical Association's New Year Resolutions for 2008.

Source: American Medical Association. December 17, 2008. AMA: Resolutions for a healthy new you in the New Year. Press Release.

Image Source: Barry M. New Year Image 1. Royalty Free Use.

1. Eliminate trans fat from diet:
   Research shows that eating foods high in trans fats raise cholesterol levels and increase the risk of coronary artery disease. Replacing trans fats with healthier fats and oils, such as extra virgin olive oil, can prevent approximately 30,000 to 100,000 premature deaths a year.
2. Get more exercise:
   Increasing physical activity to at least 30 minutes a day, five days a week can drastically improve overall health and lower the risk of diabetes, high cholesterol and obesity.
3. Quit smoking:
   Smoking, and being exposed to secondhand smoke, is the leading preventable cause of death in the U.S. When smokers quit, within just twenty minutes of smoking that last cigarette the body begins a series of changes to combat the damage cigarettes cause. Need help quitting? Consider talking to a physician about a smoking cessation program.
4. Keep heart healthy:
   Heart disease is the number one cause of death in this country. Having cholesterol levels and blood pressure checked regularly by a physician can reduce the chances of heart disease and stroke. People who have a higher risk of heart disease may benefit from taking low-dose aspirin; ask your doctor if this applies to you.
5. Stay away from excess salt:
   A diet high in sodium increases the risk of cardiovascular disease. Limit salt intake to one teaspoon per day, or half a teaspoon if over 50, to help lower blood pressure and decrease the chances of getting heart disease or having a stroke.
6. Get a flu shot:
   Getting an annual flu vaccination is the single best way to protect against the virus. With flu season lasting into the spring, vaccination in January or February is still effective and will have significant medical benefit.
7. Screen for cancer:
   Early detection is often the key to beating cancer. Women over 40 need to schedule an annual mammogram to screen for breast cancer. All patients over 50 years of age should talk to a physician about a colonoscopy to improve the chances of early detection of colon cancer.
8. Protect skin from the sun:
   Use a sunscreen with an SPF of 15 or higher every day and be sure to increase it to 30 or higher if exposed to the sun for a prolonged period. See a physician every year for a professional skin exam to detect early signs of skin cancer.
9. Vote with the uninsured in mind:
   The uninsured tend to live sicker and die younger than those with health insurance. In this time of giving to others, be sure to vote in the 2008 election with the 47 million uninsured Americans in mind.
10. Talk to a physician:
    Many people only see a physician when ill and often overlook the fact that they are great resources for information on losing weight, reducing stress, quitting smoking and other issues that may affect overall health. Feel free to contact a physician with health concerns or questions; he or she can help you achieve your health goals.

AMA's Resolutions for a Healthier New Year - 2007

From the American Medical Association

1. Don't smoke:
   Avoid smoking - the leading preventable cause of death-as well as exposure to secondhand smoke (SHS). Released earlier this year, the U.S. Surgeon General reported that there is no risk-free level of exposure to SHS, and the California Environmental Protection Agency estimates that SHS kills 50,000 Americans each year.
2. Eat your fruits and vegetables:
   As recommended by the USDA Food Guide Pyramid, eat about two cups of fruit and two to three cups of vegetables daily to reduce your risk of developing heart disease, cancer, stroke, and high blood pressure.
3. Cut back on salt:
   Limit your salt intake to one teaspoon per day (if you are 50 years of age or older, cut back to about half a teaspoon per day) to help lower blood pressure and decrease your chances of getting heart disease or having a stroke.
4. Limit fat in your diet:
   Eat a diet low in fat, saturated fat, and trans fats to reduce cholesterol levels and the risk of developing heart disease.
5. Check cholesterol:
   Have your blood cholesterol checked regularly by your doctor and keep your cholesterol level under 200 mg/dl to reduce your risk of developing heart disease.
6. Reduce amount of soda you drink:
   Per capita soft-drink consumption has increased by almost 500 percent over the past 50 years. Limit your consumption of regular soda pop and other sugar-sweetened drinks to help you avoid weight gain and obesity, and to also decrease tooth decay.
7. Check blood pressure:
   Have your blood pressure checked regularly by your doctor to help reduce your chances of heart attack or stroke. If you have high blood pressure, make sure that you keep your blood pressure under 140/90.
8. Get a colonoscopy:
   If you are 50 years of age or older, ask your doctor about getting a colonoscopy to screen for colon cancer to improve your chances of early detection.
9. Get a mammogram:
   If you are a woman 40 years or older, get a mammogram every one to two years to help detect breast cancer early and if diagnosed, improve your chances for survival.
10. Protect your skin from the sun:
    Use sunblock (with an SPF of at least 30) or protective clothing when you're in sunlight for a prolonged period. If you frequently get a suntan or sunburn, have your doctor check your skin regularly to detect early signs of skin cancer.