New year, new you
Put your stress on the shelf and resolve to focus on you come January 1.
To help you out, here are some experts' tips for turning last year's failed resolution into something lasting for the future.
Make peace with your trigger foods
Old resolution: That's it, no more chocolate—ever!
Banning your favorite treat—whether it's chocolate, soda, lattes, or french fries—is bound to backfire, says Julie Upton, RD, Health.com'sident dietitian: "Dieters will eat it, binge on it, feel bad, and then throw in the towel and revert back to their old eating patterns."
Makeover: "Make peace with your trigger foods," Upton says. "Don't have them at home staring you in the face, but allow yourself to have them once or twice a week."
Rejoice in the lifelong health benefits
Old resolution: Those holiday parties went straight to my hips. I'm going to have to starve myself to undo the damage.
"When somebody says diet, they're thinking deprivation," says Tom Kersting, PhD, author of Losing Weight When Diets Fail. If your weight loss plan feels like a drag, you're going to feel punished and abandon it.
Makeover: Rejoice in the lifelong health benefits you'll be creating instead of getting down about dieting. "I want people to think health and longevity," Kersting says. "Losing weight becomes easy when you invest your mental energy in making positive, healthy changes for yourself."
Set a goal
Old resolution: I am going to lose weight—somehow.
"People often will just set a weight-loss goal, but they don't have a good plan on how to get there," says Donald Hensrud, MD, a preventive medicine and nutrition specialist for MayoClinic.com. Without a detailed plan, you're likely to go back to previous eating and exercise patterns.
Makeover: Set a goal that is "specific, measurable, realistic, and trackable," Dr. Hensrud says. Walk for 15 minutes three times a week after work, or add aa serving each of fruits and vegetables, he suggests. Focus on changes that you can make a part of your lifestyle seamlessly so you'll be able to sustain them for the long haul.
Start working out at home
Old resolution: I'm signing up for my gym's lifetime membership plan.
Finding a gym you really like is a good start, but simply signing up won't help you lose weight. "Like any plan, you want to be specific," says Gold's Gym Fitness Institute expert Ramona Braganza. "If it's very vague it leaves you too many places to sabotage yourself."
Makeover: Start working out at home or become a member at a gym you like before the New Year. This way, you'll have a plan in place when your resolution kicks in January 1. Planning ahead also allows you to structure your workout based on your gym's offerings. "Pick some classes, find the best trainers, and have some friends join you," Braganza suggests, "and it all falls into place."
Make some basic alterations
Old resolution: I'm going to lose 30 pounds—by March.
Drastic resolutions like this are simply not realistic, says Diana Keuilian, a California–based personal trainer and author of Avoid the Freshman 15. You'll just get discouraged and give up.
Makeover: Make some basic alterations to your lifestyle. "These changes don't all have to happen at once, but changes in what you eat, when you eat it, and how much you move your body will ultimately cause you to lose the weight," Keuilian says. "People who aren't willing to change their lifestyle will never be successful with weight loss."
Have a friend hold you accountable
Old resolution: I can do it all—eat better, lose weight, and start exercising.
This resolution may sound good, but it "is a high bar for most people to achieve," says Melinda M. Manore, PhD, RD, professor of nutrition and exercise sciences at Oregon State University. If your goals are too lofty, you'll have trouble accomplishing them, and you're likely to give up, she says.
Makeover: Focus on one or two areas and team up with a weight-loss companion—a friend, relative, or personal trainer—who will make sure you stick to the plan. "It is much easier to go for a walk every day at 6 a.m. if you know a friend is waiting for you," Manore says.
by Sarah Klein
From Health magazine
Healthy Tips....... for Your Busy Lifestyle!
Wednesday, December 17, 2014
Tuesday, December 16, 2014
The 12 Days Of Fitness
Presenting the 12 Days of Fitness Chart:
As you can see, it's an accumulating circuit. Start on day one with a one-minute plank, and add on a new exercise each day until you finish on day 12 by performing all 12 moves. You'll recognize a number of the movements from the 7-Minute Workout. Since everyone's pressed for time this season, what could be more efficient than a high intensity circuit like this?
So... who's in?
This graphic originally appeared on Tribesports, an online physical activity community
So... who's in?
This graphic originally appeared on Tribesports, an online physical activity community
Reduce Holiday Stress
Talk about stressful. The average American spends 42 hours a year on holiday activities. That's one standard work week spent shopping, wrapping, and returning presents, attending holiday parties, and traveling from place to place. Often these extra activities get squeezed into already busy schedules.
Holiday stress can take many forms. In a survey conducted by Mental Health America, money concerns and chaotic schedules are two of the top sources of holiday stress. Women reported feeling slightly more stressed than men -- and parents in general feel more stressed than most groups.
This year, take the pressure off. Here are eight tips to help you relax this holiday season.
1. Put Stress in its Place: It's Not About the Holidays
People who get stressed out easily are most likely to feel intense stress during the holidays. It's really all about you, and not about the holidays. But there's good news. You can learn to put stress in its place, and take the pressure off throughout the year.
"Stress and distress are often related to worrying about the future or fretting about the past," says David Levingston, LMFT, a licensed marriage and family therapist in Brattleboro, Vt. To find peace and joy in any season, he advises focusing on the present moment.
2. Create the Holiday You Want
"When the holidays come around, there may be pressures pulling you in all directions off your center," Levingston says. He suggests you make clear decisions about how you want to spend your time and resources. Do it early, before the decorations go up around town. Consider what is most important to you. What memories will you look back on when the season winds down?
A little advance planning can help identify areas where you could cut back. Maybe nobody in your family enjoys certain functions. If so, be ready to RSVP with a polite no thank you.
3. Involve Your Kids
"It's a part of all holidays that people get thrown off schedule," says Hinda Dubin, MD, a University of Maryland professor of psychiatry. Dubin advises parents to stick with kids' regular meal and bedtime schedules as much as possible.
Eating and going to sleep at roughly the same time each day is good for children, Dubin says. Kids feel more secure when their days follow a predictable order. It improves their moods, and helps to create a peaceful household. Of course, a regular schedule isn't always possible during the holidays. You can offset holiday chaos by involving your children in holiday planning. Having a say in the planning can help your kids feel more in control during busy times.
4. Beware of Shopping Pitfalls
Shopping -- especially if you're worried about money or getting elbowed in the stores -- can drain the fun out of the holiday season. People who focus on gifts generally feel less holiday cheer than those who spend more time with close friends and family.
Also, despite your best efforts, your gifts may not express your love as well as you hope. According to a survey by Consumer Reports, up to 49 million people get gifts they don't want each year. Some people donate their holiday duds to charity, return them, or try to sell them on eBay. A few even post photos of "bad gifts" online. So, think about what your loved one truly enjoys. Perhaps lunch out together would be appreciated more than a scarf.
5. Get Creative in Your Gift Giving
Many families have had to cut back on holiday gifts. If this includes you, have a family meeting and get creative. "Some families draw names and each person buys for one person. Some families do handmade gifts or coupons," Dubin says. A coupon might be good for a massage or night off from doing the dishes, for instance. You don't have to go into debt to make the holidays special.
6. Play Games
Games can keep things fun and light at family gatherings. "Games are a good way to connect with each other and engage your mind, body, and imagination," says Levingston. The game is up to you. You can play games indoors or out, and they can be anything from a walk, treasure hunt, cards, or charades. "The key thing is, you are in the moment."
7. Postpone Family Feuds
There is a reason many people equate holidays with family strife. "When you have a group of people in a small area and everyone expecting to have a great time, it is almost a set up for arguments," Dubin tells WebMD. With so much emotion and expectation, the holidays are not the best time to work things out. If old family baggage surfaces, plan to talk after the festivities wind down. "It's better to address emotional issues in a more relaxed, private setting," Dubin says.
8. Have Compassion for Yourself and Others
Even if you shop less and focus on family time, stressed-out friends, in-laws, and co-workers may still come calling. How can you be a good friend and keep your calm?
Try not to take things personally. Levingston says that's one of the most important skills you can learn to reduce stress. During the holidays in particular, he says, most people are trying to get their needs met. Maybe it's their need for love or simply for validation. "Even if someone is being a jerk or insensitive, it is their way of trying to get their needs met," Levingston says.
So try not to think about how people "should be." Accept them as they are, and release the tension from your body. "I think when we can see where people are coming from, there can be less frustration and more compassion," Levingston says.
By Joanne Barker
WebMD Health News
Holiday stress can take many forms. In a survey conducted by Mental Health America, money concerns and chaotic schedules are two of the top sources of holiday stress. Women reported feeling slightly more stressed than men -- and parents in general feel more stressed than most groups.
This year, take the pressure off. Here are eight tips to help you relax this holiday season.
1. Put Stress in its Place: It's Not About the Holidays
People who get stressed out easily are most likely to feel intense stress during the holidays. It's really all about you, and not about the holidays. But there's good news. You can learn to put stress in its place, and take the pressure off throughout the year.
"Stress and distress are often related to worrying about the future or fretting about the past," says David Levingston, LMFT, a licensed marriage and family therapist in Brattleboro, Vt. To find peace and joy in any season, he advises focusing on the present moment.
2. Create the Holiday You Want
"When the holidays come around, there may be pressures pulling you in all directions off your center," Levingston says. He suggests you make clear decisions about how you want to spend your time and resources. Do it early, before the decorations go up around town. Consider what is most important to you. What memories will you look back on when the season winds down?
A little advance planning can help identify areas where you could cut back. Maybe nobody in your family enjoys certain functions. If so, be ready to RSVP with a polite no thank you.
3. Involve Your Kids
"It's a part of all holidays that people get thrown off schedule," says Hinda Dubin, MD, a University of Maryland professor of psychiatry. Dubin advises parents to stick with kids' regular meal and bedtime schedules as much as possible.
Eating and going to sleep at roughly the same time each day is good for children, Dubin says. Kids feel more secure when their days follow a predictable order. It improves their moods, and helps to create a peaceful household. Of course, a regular schedule isn't always possible during the holidays. You can offset holiday chaos by involving your children in holiday planning. Having a say in the planning can help your kids feel more in control during busy times.
4. Beware of Shopping Pitfalls
Shopping -- especially if you're worried about money or getting elbowed in the stores -- can drain the fun out of the holiday season. People who focus on gifts generally feel less holiday cheer than those who spend more time with close friends and family.
Also, despite your best efforts, your gifts may not express your love as well as you hope. According to a survey by Consumer Reports, up to 49 million people get gifts they don't want each year. Some people donate their holiday duds to charity, return them, or try to sell them on eBay. A few even post photos of "bad gifts" online. So, think about what your loved one truly enjoys. Perhaps lunch out together would be appreciated more than a scarf.
5. Get Creative in Your Gift Giving
Many families have had to cut back on holiday gifts. If this includes you, have a family meeting and get creative. "Some families draw names and each person buys for one person. Some families do handmade gifts or coupons," Dubin says. A coupon might be good for a massage or night off from doing the dishes, for instance. You don't have to go into debt to make the holidays special.
6. Play Games
Games can keep things fun and light at family gatherings. "Games are a good way to connect with each other and engage your mind, body, and imagination," says Levingston. The game is up to you. You can play games indoors or out, and they can be anything from a walk, treasure hunt, cards, or charades. "The key thing is, you are in the moment."
7. Postpone Family Feuds
There is a reason many people equate holidays with family strife. "When you have a group of people in a small area and everyone expecting to have a great time, it is almost a set up for arguments," Dubin tells WebMD. With so much emotion and expectation, the holidays are not the best time to work things out. If old family baggage surfaces, plan to talk after the festivities wind down. "It's better to address emotional issues in a more relaxed, private setting," Dubin says.
8. Have Compassion for Yourself and Others
Even if you shop less and focus on family time, stressed-out friends, in-laws, and co-workers may still come calling. How can you be a good friend and keep your calm?
Try not to take things personally. Levingston says that's one of the most important skills you can learn to reduce stress. During the holidays in particular, he says, most people are trying to get their needs met. Maybe it's their need for love or simply for validation. "Even if someone is being a jerk or insensitive, it is their way of trying to get their needs met," Levingston says.
So try not to think about how people "should be." Accept them as they are, and release the tension from your body. "I think when we can see where people are coming from, there can be less frustration and more compassion," Levingston says.
By Joanne Barker
WebMD Health News
10 Ways to Avoid Holiday Weight Gain
Experts say portion control is key when the temptations are endless.
1. Never Arrive Hungry
New York psychologist Carol Goldberg, PhD, says planning ahead can help you maintain discipline in the face of temptation. "Don't go to a party when you're starving," she warns. Try to have a nutritious snack beforehand. If you do arrive hungry, drink some water to fill up before filling your plate.
2. Divert Your Attention
Many people forget that there's more to a holiday party than food, Goldberg tells WebMD. "Don't look at the party as just a food event," she says. "Enjoy your friends' company or dancing. Focus on something other than food." Chatting is a great diversion, whether you're at a small family dinner or a large party. "Take your mind off of food and focus on the conversation."
3. Pace Yourself
Have you ever tried telling yourself you'll only eat during the first half hour of a party? Goldberg says this strategy is a mistake. "If you cram in as much as you can in half an hour, you chew faster. Chewing more slowly will fill you up with less food."
To munch at a leisurely pace, Finn recommends putting your fork down between every bite. "This puts you in control."
4. Count Your Canapas
When there are canaps, it's easy to lose count of how many you eat. Keep track by stashing a toothpick in your pocket for each one. Set a limit and stick to it.
5. Outsmart the Buffet
When dinner is served buffet-style, use the smallest plate available and don't stack your food; limit your helpings to a single story. "Go for the simplest foods on the buffet," Finn says. "Fresh fruits and vegetables and shrimp cocktail are good choices. Watch out for sauces and dips."
6. Limit Alcohol
Avoid drinking too much alcohol at holiday parties. "It's not just about calories but about control," Finn explains. "If you drink a lot you, won't have as much control over what you eat."
If you feel out of place without a drink, Goldberg suggests sipping water or club soda, "so you have something to carry like everyone else."
7. Be Choosy About Sweets
When it comes to dessert, be very selective. "Limit your indulgences to small portions and only what is very sensual to you," Goldberg says. Her personal rule on sweets: "If it's going to have calories, it has to be chocolate."
What about sampling several desserts, if you only take a tiny bite of each one? "You have to know yourself," Goldberg says. "Some people can eat one bite of something and stop. I don't think most people can do that. "If you know you're the type who can't stop at one bite, you're better off taking a small portion of a single dessert than piling your plate with several treats you plan to "try."
8. Bring Your Own Treats
Whether you're going to a friend's party or an office potluck, consider bringing a low-calorie treat that you know you'll enjoy. Bringing your own dessert will make the more fattening alternatives less tempting.
And don't feel your dessert has to be typical holiday fare. "Get away from rigid thinking about what holiday food has to be," Goldberg says. "People love fruit."
9. Limit 'Tastes' While Cooking
If you do a lot of cooking during the holidays, crack down on all those "tastes." "People lose their appetites when they've been cooking because they've been eating the whole time," Finn tells WebMD. Instead of tasting mindlessly every few minutes, limit yourself to two small bites of each item pre- and post-seasoning. "Just put the spoon in and taste a little bit," Finn says. "It's not grounds for a big scoop."
10. Walk It Off
Make a new holiday tradition: the family walk. Besides burning some extra calories, this will get everyone away from the food for awhile.
"Get people off the couch and move," Finn says. "Go out for a walk as a family before or after the meal." She says walking not only benefits you physically but also puts you in a mindset to be more careful about what you eat. "There's something about activity that puts you in control."
By Susan G. Rabin, MA
WebMD Feature
1. Never Arrive Hungry
New York psychologist Carol Goldberg, PhD, says planning ahead can help you maintain discipline in the face of temptation. "Don't go to a party when you're starving," she warns. Try to have a nutritious snack beforehand. If you do arrive hungry, drink some water to fill up before filling your plate.
2. Divert Your Attention
Many people forget that there's more to a holiday party than food, Goldberg tells WebMD. "Don't look at the party as just a food event," she says. "Enjoy your friends' company or dancing. Focus on something other than food." Chatting is a great diversion, whether you're at a small family dinner or a large party. "Take your mind off of food and focus on the conversation."
3. Pace Yourself
Have you ever tried telling yourself you'll only eat during the first half hour of a party? Goldberg says this strategy is a mistake. "If you cram in as much as you can in half an hour, you chew faster. Chewing more slowly will fill you up with less food."
To munch at a leisurely pace, Finn recommends putting your fork down between every bite. "This puts you in control."
4. Count Your Canapas
When there are canaps, it's easy to lose count of how many you eat. Keep track by stashing a toothpick in your pocket for each one. Set a limit and stick to it.
5. Outsmart the Buffet
When dinner is served buffet-style, use the smallest plate available and don't stack your food; limit your helpings to a single story. "Go for the simplest foods on the buffet," Finn says. "Fresh fruits and vegetables and shrimp cocktail are good choices. Watch out for sauces and dips."
6. Limit Alcohol
Avoid drinking too much alcohol at holiday parties. "It's not just about calories but about control," Finn explains. "If you drink a lot you, won't have as much control over what you eat."
If you feel out of place without a drink, Goldberg suggests sipping water or club soda, "so you have something to carry like everyone else."
7. Be Choosy About Sweets
When it comes to dessert, be very selective. "Limit your indulgences to small portions and only what is very sensual to you," Goldberg says. Her personal rule on sweets: "If it's going to have calories, it has to be chocolate."
What about sampling several desserts, if you only take a tiny bite of each one? "You have to know yourself," Goldberg says. "Some people can eat one bite of something and stop. I don't think most people can do that. "If you know you're the type who can't stop at one bite, you're better off taking a small portion of a single dessert than piling your plate with several treats you plan to "try."
8. Bring Your Own Treats
Whether you're going to a friend's party or an office potluck, consider bringing a low-calorie treat that you know you'll enjoy. Bringing your own dessert will make the more fattening alternatives less tempting.
And don't feel your dessert has to be typical holiday fare. "Get away from rigid thinking about what holiday food has to be," Goldberg says. "People love fruit."
9. Limit 'Tastes' While Cooking
If you do a lot of cooking during the holidays, crack down on all those "tastes." "People lose their appetites when they've been cooking because they've been eating the whole time," Finn tells WebMD. Instead of tasting mindlessly every few minutes, limit yourself to two small bites of each item pre- and post-seasoning. "Just put the spoon in and taste a little bit," Finn says. "It's not grounds for a big scoop."
10. Walk It Off
Make a new holiday tradition: the family walk. Besides burning some extra calories, this will get everyone away from the food for awhile.
"Get people off the couch and move," Finn says. "Go out for a walk as a family before or after the meal." She says walking not only benefits you physically but also puts you in a mindset to be more careful about what you eat. "There's something about activity that puts you in control."
By Susan G. Rabin, MA
WebMD Feature
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