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Easy New Year Health Resolutions - Your Health Success ezine
January 02, 2018
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Health Report: New Year Health Resolutions That Are Easy To Keep
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Optimum Health Tip:Water Load
When it comes to losing weight, there’s no more powerful weapon than water. Making this your number one beverage will allow you to see results much faster. The typical person is recommended to have at least 6-8 glasses of water daily.
For real weight loss, you can drink 8-10 glasses of water each day. It may seem hard to down that much water when you aren’t used to it. There are several ways you can add water that will make it easier to swallow.
· Keep a water glass on the kitchen counter. Make this a special glass that’s one of your favorites. Fill it up each time you walk into the kitchen.
· Drink a glass of water before meals. This will help to make you feel full and get more water in your body.
· Carry a water bottle with you wherever you go. If you have water with you, you’ll be more likely to drink it.
· At restaurants, skip the soda and stick to water. It’s better for you and it’s almost always free.
· Drink a glass of water as soon as you wake up each morning. It will help to hydrate you and give you a pick-me-up.
· Add lemon to water. Sometimes the taste of water keeps people from enjoying its health benefits. Adding a squirt of lemon or limejuice can help to perk up the flavor.
· Drink water cold. While some people enjoy room temperature water, many people find it more palatable when it’s cold.
Why is water so important? You are made of more than 70% water. Every cell in your body requires water in order to carry out its processes. You need water to dissolve important vitamins and minerals.
Water helps to regulate your blood pressure, your body temperature, and keeps things running smoothly. When you don’t give your body enough water, it holds onto it. When you give it plenty, you’re less likely to retain water.
Your body also gets rid of fat through sweat and urination. If you’re not providing it with water, you’re not giving that fat an easy exit. But by drinking plenty of water, you’ll lose weight faster and you’ll feel better.
"It's so important to realize that every time you get upset, it drains your emotional energy. Losing your cool makes you tired. Getting angry a lot messes with your health."
- Joyce Meyer
"All the money in the world can't buy you back good health."
- Reba McEntire
"Be at war with your vices, at peace with your neighbors, and let every new year find you a better man. "
- Benjamin Franklin
REPORT: "New Year Health Resolutions That Are Easy to Keep"
A New Year Is Upon Us
The last weeks of the year are around the corner, and many people are thinking about food, family gatherings, and new beginnings. That’s why so many people make New Year’s Resolutions. It’s a fresh start, right?
Unfortunately, for most people, the resolve to keep those resolutions usually dies off after a few weeks. In fact, 41% of Americans make New Year’s Resolutions, but only 9.2% achieve those resolutions by the end of the year.
The good news is, if you understand why people find it hard to keep those resolutions, you’ll know what works and doesn’t work for you.
Why Is It So Hard To Keep New Year’s Resolutions?
• Discontinuity effect.
According to research by professor of social psychology at the University of Bath, Bas Verplanken, “habits can be changed when you change the factors around the habit,” such as location or context.
They call this the “discontinuity effect.” New Year's Eve is not an actual change in circumstances, which means it isn't motivation enough to change any habits.
• Distraction created by past rewards.
Research by Johns Hopkins University neuroscientists shows our brains get a surge of dopamine just by seeing things associated with past rewards.
In other words, your brain is wired to pay more attention to things that have given you pleasure in the past hoping to get that same pleasure again. That’s why you might find it hard to stop thinking about pizza while trying to eat steamed veggies.
• Vague or unrealistic resolutions.
Let’s face it – the easier your resolutions are, the more likely you’ll be to keep them for a whole year.
For example, if you hate running, don’t make it a resolution to go out for a run every day just because you think it’s healthy.
10 New Year’s Resolutions That Are Easy To Keep
Luckily, making easy-to-keep New Year’s Resolutions is easier than you think. If you need some inspiration, look at these 10 easy, healthy resolution to kick start 2018 on the right foot.
1. Drink More Water
Drinking enough water keeps your digestive system and skin healthy.
However, how much water should you drink? It depends on the climate you live on, your sex, physical activity, and other health-related conditions.
According to the Mayo Clinic, The National Academies of Sciences, Engineering, and Medicine suggests 3.7 liters of fluid per day for men and 2.7 liters per day for women. However, remember that 20% of your fluid intake comes from foods.
If you find it hard to remember to drink more water, set an alarm on your phone to remind you to take a sip of water every other hour. Alternatively, you can use one of the many water tracking apps on the market.
While the healthies option is to drink plain water, you can increase your intake of fluids by drinking tea or infused water.
2. Improve Your Eating Habits
This is an easy enough resolution, as long as you define what eating better means to you. To do this, keep a food journal for a couple of weeks and pay attention to any patters in your eating habits.
For example, you might notice you eat healthy foods during the day but indulge at dinner time, or that you prefer takeout to homemade meals on weekends.
A good, healthy diet is varied and balanced and the best way to achieve this is to cook more meals at home. Start with easy meals, like breakfast. Instead of picking up Cooking your own meals gives you more control of what you eat and helps you enjoy food more.
3. Workout For 10 Minutes A Day
The best way to keep this resolution is by finding a workout you enjoy. Physical activity is not just going to the gym, after all.
Many people think that in order for workouts to be effective you have to exercise for an hour or more a day. Make it easy and start small, commit to 10 minutes a day, even if it’s just a walk around the block and build up from there.
You can take up dancing, spinning, running, yoga, rock climbing, pole dancing, or even walking your dog around the block. If you enjoy the workout, you’ll be more likely to commit to it all year.
Remember to start slow, especially if you’re starting from scratch. Building your strength and endurance progressively will help you prevent injuries and will make the experience more enjoyable.
Working out too much, exhausting yourself, or choosing advanced workouts will only make you feel frustrated, which, in turn, will make it more likely for you to quit.
Aim to make the workout experience fun. Sign up for a new class, buy workout clothes you like, or ask a friend to join you.
4. Learn Something New
Health is not just about eating enough vegetables and working out. As human beings, we feel the need to be creative and to improve ourselves.
Learning a new skill keeps your brain sharp and healthy. Moreover, nowadays learning new things is easier than ever.
Websites like Coursera, Khan Academy, and Udemy have a wealth of free and low-cost courses by professors from renowned universities and top professionals in their fields.
Language learning is also easier with technology. Duolingo offers free language courses, and YouTube also has free language learning resources.
Use the New Year as motivation to give your brain some well-deserved workout by learning a new skill.
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REPORT: "New Year Health Resolutions That Are Easy to Keep" continued:5. Reconnect With Friends And Family
Your emotional health should be just as important as your physical health. So, in 2018, make your friendships and personal relationships a priority.
Sometimes, the stress of daily life makes us forget about the importance of personal relationships in our lives. As social creatures, it’s very important for human beings to have a strong social network that offers support and comfort during difficult times.
A 2010 study confirms these results. Despite the possible negative effects of some relationships, the benefits greatly outweigh the risks.
Literature review in the same study has found consistent positive results of strong social relationships. For example, adults with coronary artery disease were at 2.4 times greater risk of cardiac death if they were socially isolated.
Low quality of social relationships is also linked to other cardiac conditions, cancer, and even slower wound healing.
6. Cut Down On Calories
Losing weight is a common New Year’s Resolution, but in order to do it, you need to so several things – eat healthy food, work out, get more sleep, reduce your stress levels, and more.
But losing weight is just the result of using up more calories than what you consume. Therefore, you might want to be a bit more specific about your resolution and focus on
Again, a food diary or a meal tracking app will help you determine if you do need to reduce your calorie intake. If that’s the case, fortunately, there are simple things you can do to lower your calorie intake without going hungry or limiting yourself too much.
• Forget about sugary drinks.
A sweet, refreshing drink might taste great with your lunch, but it’s adding up calories with very little nutritional value.
For example, a 500-ml bottle of Coke has almost 200 calories. Go for water (plain or infused) instead.
• Switch ingredients.
Love some milk in your coffee? Go for low-fat milk or even a non-dairy milk, instead or chose healthier side dishes, like salad instead of fries, to get more nutrition for fewer calories.
• Use smaller plates.
A 2013 study (Portion size me: plate-size induced consumption norms and win-win solutions for reducing food intake and waste, Wansink B, et al) supports the importance of the visual aspect of food, and that the size of the plates “provides a visual anchor of an appropriate fill-level, which in turn, serves as a consumption norm.”
Consequently, using smaller plates may help you feel full with smaller portions and reduce food waste, as well.
7. Eat Less Sugar
You probably know that sugar is bad for you. It affects your teeth and puts you at risk of obesity and all the health issues it brings, such as type II diabetes and heart disease.
However, when doctors talk about cutting down on sugar, they mostly refer to added sugar, not those sugars occurring naturally in foods like fruits (fructose) and dairy (lactose).
Added sugars are those you put on your foods or drinks to improve their taste, like white and brown sugar, honey, and high fructose corn syrup.
But how much sugar should you be eating to stay healthy? In a 2009 statement, the American Heart Association recommends the following daily limits of added sugar intake:
• For men: 150 calories from sugar (9 teaspoons, or 36 grams)
• For women: 100 calories from sugar (6 teaspoons, or 25 grams)
Now that you know how much added sugar you should be consuming, let’s look at some ideas to keep those numbers within your healthy ranges.
• Find hidden sugars. Many processed foods have sugar, even though they may not look like it. For example, most commercial tomato sauces have added sugars to stabilize the rather acidic tomato flavor. Make sure to read the labels and look for added sugars.
• Choose healthier snacks. Muffins are delicious, but you can satisfy a sweet tooth with naturally occurring sugars from fruits. Their high fiber content helps making you feel full faster.
8. Eat mindfully
In the age of multitasking, side hustles and rush hours, it’s difficult to sit down to just eat. Not checking your email, watching a TV show, or driving.
However, making the effort of sitting down and focusing exclusively on your food helps you enjoy it more and eat less.
A 2010 pilot study suggests that using mindfulness when you eat helps you lose weight by helping you control binge and emotional eating.
When you eat distractedly, it takes you longer to notice when you’re starting to feel full. You also eat faster and you’re more likely to eat less healthy foods like snacks or fast food.
You can curb unhealthy eating habits by paying more attention to your meals, like so:
• Eat slowly and without distractions. Eat your food away from screens, preferably sitting down in a quiet place.
• Notice any feeling of fullness when you eat. Stop eating when you start feeling full. You don’t have to eat everything on your plate.
• Learn to tell the difference between hunger and thirst. Sometimes, you may feel like snacking when you’re actually thirsty. If you’re feeling up for a snack after lunch, drink a full glass of water, first. Wait about 20 minutes and ask yourself if you’re still hungry.
• Engage all your senses. Notice the appearance of food, its textures, smells, and tastes.
9. Cut Down On Social Media
Researchers are only starting to understand social media’s effects with prolonged use and the results so far are not optimistic – for some users, problematic use of social media works just like drug addiction in the brain, which negatively impacts school and work performance and real-life personal relationships.
But for many people, cutting the cord from social media is just not possible.
From keeping in touch with friends and family to business networking, social media is a tool many people can’t go without in their personal and professional lives.
So, what to do?
1. Put a cap on the time you spend on social media. Use browser extensions like StayFocusd and apps to put a limit on how much time you go through your Facebook wall.
2. Get rid of some accounts. If you have way too many accounts, keep just one or two.
3. Give yourself a social media free day. Choose one day of the week to go without social media.
Start the New Year with more time spent outside, cultivate your personal relationships face to face, and do more activities that increase your well-being.
10. Make Regular Appointments With Your Doctor
For some people, going to the doctor is a hassle. It opens the possibility of something going wrong with your body, which many people prefer not to think about. In addition, healthy individuals are finding fewer reasons to visit their doctor.
However, according to a 2015 article by Harvard Health Publishing, there are still reasons to schedule that annual check-up with your doctor, no matter how healthy you are.
Needless to say, an annual check-up may help your doctor discover any health concerns before they become problems.
Early detections of cancer or chronic conditions like type 2 diabetes may greatly increase your chances of recovering or better managing the disease.
However, checking in with your primary care doctor may also help him or her become more familiar with your needs and offers you more personalized care.
Final Thoughts There’s so much you can do for your health. Luckily, you can make easy, healthy New Year’s Resolutions to improve your wellbeing in 2018.
We hope you found this report helpful to you and that you will put the content to good use for improving your health and wellbeing.
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Warren’s Notes :Hi there, ... HAPPY NEW YEAR!!
Wishing you every success and the very best of health in 2018
I hope you have been able to catch up with friends and family over the Christmas and New Year period and that the experience of the catch-ups have been good.
I hope you have also had a chance to rest and refresh a little.
Now we turn our minds and our attention to a new year.
We talked in this ezine about setting goals and about keeping them.
I encourage you to set aside just a little time this week and think about the year ahead.
The motivational philosopher, Jim Rohn, used to talk about not starting a day till you have already finished it, in your head. Plan the day out and then just go and do it.
For me that has always been a challenge. I do my lists and mark out what I need to get done to feel good about the day when it is finished. It also gives me a record of everything that I think is important. I find that helps.
The New Year's resolution is a bit like that, but it is not proper goal setting. I have found that it is not the way to actually achieve the things you set out in the resolution.
I encourage you to spend a little but of time this week thinking about what you really would like to get done this year.
Think about ending the year, about Christmas 2018.
Is it something work related?
I am not talking about what people tell you you should be doing.
I am talking about one thing, or just a couple of things, that would make you feel really good about yourself, looking back on them, after you have achieved them.
Can you find something that gives you a warm feeling just thinking about how you would feel to have it done?
If you can find that thing, and visualize how you will feel at the end of the year, then that is the basis for your New Year's resolution, for your planning for the year.
Start at the end. Start with the way you will feel after all the work you have done, when you have achieved what you set out to do, when you are going in to Christmas 2018 and saying "That was a year worth living. I am in a better place now as the years end than I was going into the year".
Once you have found the thing that you can see yourself feeling like this when it is done then the 'why' is in place. With a strong 'why' then the 'how' is easy.
Once you know how the story ends then you can work back through the steps of what needs to be done to make it happen and the plan will sort itself out.
Motivation in the hard times is much easier if you can visualize how you will feel when the goal is reached.
Take some time to ponder during the week, not plan, just ponder . . . . What would make you feel really good about yourself once it was done?
Great place to begin to plan from.
I wish you a fantastic 2018 and look forward to being in contact with you.
Remember, any time you want to learn more about anything in this ezine, or just need a chat about your health, drop me a line and I'll email back as soon as I can, and if you leave your phone number I'll even call you back on my dime!
Have a Laff!Great Truths About Growing Old:
Now that I'm 'older' (but refuse to grow up), here's what I've discovered:
I. started out with nothing, and I still have most of it.
2. My wild oats have turned into prunes and All Bran.
3. I finally got my head together; now my body is falling apart.
4. Funny, I don't remember being absent minded...
4. Funny, I don't remember being absent minded...
5. All reports are in; life actually is unfair.
6. If all is not lost, where is it?
7. It is easier to get older than it is to get wiser.
8. Some days you're the dog; some days you're the hydrant.
9. I wish the buck stopped here; I sure could use a few.
10. Kids in the back seat cause accidents.
11. Accidents in the back seat cause kids.
12. It's hard to make a comeback when you haven't been anywhere.
13. The only time the world beats a path to your door is when you're in the bathroom.
14. If God wanted me to touch my toes, he would have put them on my knees.
15. When I'm finally holding all the cards, why does everyone decide to play chess?
16. It's not hard to meet expenses... they're everywhere.
17. The only difference between a rut and a grave is the depth.
18. These days, I spend a lot of time thinking about the hereafter. I go somewhere to get something and then wonder what I'm here after.
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