Ten Steps to Setting Successful New Year’s Resolutions

newyear2014

By Michelle May, M.D.
http://www.AmIHungry.com

Whether you are setting personal goals for better health or business goals for getting organized and increasing profit, the key to successful New Year’s Resolutions is to create a strategic plan.  The following ten steps will guide you through the goal setting and achievement process.

1. Assess Your Starting Point:  Take an accurate and detailed assessment of where you are presently relative to the goal you would like to achieve.

2. Consider Your Values:  Goals based on your core principles and values will form a passionate attitude.

3. Dream:  Go for areas that inspire and challenge you.  Project yourself into the future and write down your ideal scenario.

4. Define & Clarify:  Narrow down your goals to those that inspire you the most.  Make them so clear that you can see them, feel them, and measure them.

5. Write it Down:  Write your goals in positive terms using detailed words and/or pictures.  Put them in a place where you will see them often.

6. Develop a Plan:  Set long and short goals, including a timeline with deadlines.  Be flexible and open to new opportunities and paths to your goals but be careful of detours.

7.  Identify Obstacles and Possible Solutions:  Expect setbacks and learn to recover from them.

8.  Create a Support Network: Consider identifying an accountability partner to encourage your continued progress.

9.   Make it Happen: Periodically assess your progress, adjusting your approach and/or modifying goals as necessary.

10. Reward Yourself: Small and large incentives will keep you motivated to reach your short and long term goals.  Keep in mind that the greatest reward is in knowing that you have done your best!

Contact WWW today at 727-522-7777 or by email at tblocker@w3ins.com for a FREE wellness calendar to plan out the new year.

Michelle May, M.D. is a recovered yo-yo dieter, founder of the Am I Hungry?® Mindful Eating Program, and award-winning author of Eat What You Love, Love What You Eat: How To Break Your Eat-Repent-Repeat Cycle.
Copyright Michelle May, M.D.

Do you have a holiday plan to “Maintain-NOT-Gain” weight this season?

Do you have a holiday plan to “Maintain-NOT-Gain” weight this season?Holidays are approaching. It is easy to over-eat and skip workouts for the next few months. Too much to do, holiday stress, and “unhealthy foods” abound. Take control of your holidays with a little planning and some healthy habits. Remember, the easiest way to keep off the pounds is to burn off as many calories as you take in. If you are eating more, you need to burn more off with exercise.

 

Try these suggestions:

  1. Plan a post-meal walk. Announce this to your family before the meal and they may join you.
  2. Arrange a fitness workout with friends in the mornings or at lunch time. You will be more motivated to show up and participate.
  3. Stop eating when you are full. Sounds simple, right? Try using smaller plates and if you want to sample all the goodies at the party, use moderation.
  4. Drink a glass of water before each meal. This will make you feel fuller and eat less.
  5. Try roasting or steaming your healthy, fresh veggies. The power of produce will give you and your guests beneficial nutrients and fiber, with less fat.
  6. Avoid the recipes that call for a lot of unhealthy ingredients. Try using fat-free chicken broth to baste turkey and make gravy, reduce oil and butter wherever you can, and try plain yogurt or fat-free sour cream in dips, mashed potatoes, and casseroles.
  7. Go easy on the alcoholic beverages. Have a glass of water between each drink.
  8. Spend time socializing away from the buffet. ’Tis the season of family and friends, enjoy the time with them.
  9. Be realistic with yourself during the holidays and just focus on maintaining your current weight. The average American gains 1-2 pounds during the holidays, and these tend to be a permanent addition. www.webmd.com

Grab n’ Go Breakfasts

Are your mornings hectic? Do you have trouble finding time for breakfast? Breakfasts can be quick and the benefits are big. A nutritious breakfast will fuel you and your family up for work, the kids’ classroom, or a workout and rev your metabolism.

Make 1 of these easy to-go meals and you’ll get a good balance of healthy carbohydrates and protein so you won’t feel hungry before lunch. All that, and you’ll be out the door in 5 minutes or less.

Banana Dog1
Breakfast, fast-food style.

  • Spread peanut butter on a whole-grain hot dog bun
  • Stuff with a banana
  • Grab a carton of low-fat yogurt

Smoothie2
Toss into the blender:

  • A handful of ice cubes
  • Frozen or ripe fruit chunks (like mango or strawberries)
  • 3/4 cup low-fat, plain Greek yogurt
  • 1/2 cup orange juice

Egg Sandwich3
Instead of waiting at the drive-thru window: 

  • Break an egg into a small bowl, prick the yolk or scramble the egg, cover the bowl with plastic, microwave on 50% power until done — about 2 minutes
  • While the egg cooks, toast a whole-grain English muffin (whole-grain waffles, pitas, bagels, or wraps work too) with a slice of cheese. Top with cooked egg.
  • Add a slice of lean ham, turkey, or Canadian bacon if you like
  • Grab a piece of fruit

Crunch by the Handfull
4You don’t have to eat cereal with milk from a bowl.

  • Fill a small plastic sandwich bag with whole-grain cereal or trail mix with nuts and dried fruit
  • Take a carton of low-fat chocolate milk to drink
  • Grab a piece of fruit

Don’t let the summer heat beat you.

how to beat the heatSummer is a great time to enjoy the outdoors. Just be careful to stay hydrated. When your body doesn’t have enough water and fluids it needs to function properly, you become dehydrated. This happens when you sweat a lot or have a fever. Your body needs fluids. The American College of Sports Medicine recommends that athletes drink 16 ounces of fluids a couple hours before starting practice or exercise. It takes that long for the body to absorb it.

Keep these tips in mind before going out into the heat:

  • Drink 16 ounces of fluids before exercising
  • Avoid coffee before exercising (this is a diuretic)
  • Consider sports drinks (only when sweating for longer than an hour or during an intense activities)
  • Shun the sugars. Avoid sodas, high fructose juices, etc.
  • If possible, plan your exercises during the morning or evening when the sun is not so intense

Symptoms of Dehydration:

  • Dry, sticky mouth
  • Thirst
  • No tears
  • Low blood pressure
  • Rapid heart rate
  • Shock
  • Low to no urine

Summer

sun

We all love summer-the sun, the waves, and the outdoors. While you are outside enjoying the weather, don’t forget to protect yourself and your loved ones from the sun’s harmful rays.  The sun’s rays are strongest between 10:00AM-3PM.  During these times especially, try to limit your exposure to the sun and CHOOSE YOUR COVER:

sun

Skin cancer is the most common form of cancer in the US. Over 61,000 people were diagnosed with melanomas of the skin in 2009 and about 9,000 people died from this preventable disease.* The CDC recommends preventive measures such as: wear sunscreen, seek shade, cover up with long sleeve clothing, pants, a wide brim hat, and UVA/UVB protective sunglasses to minimize your chances of getting some form of skin cancer.

Enjoy summer responsibly!

Snack Attack

nuts - healthy snack

Have you ever been at work at 3:00  and all you can think about is “I wonder if there is any Snickers left in the vending machine”. One of the most common questions I get from employees is “What is a healthy snack?”

If you want a healthy, low-calorie snack but don’t want to pay the premium for convenience, here are some healthy snacks you can prepare yourself. You’ll save money, reduce waste, and stay fuller longer with these 100- to 200-calorie ideas that you can portion out yourself. It just takes a little planning on your part. Don’t be caught hungry again!

Smart Snack Alternatives

  • Low-fat cottage cheese (4 oz): 80 calories
  • Raisins (50 or about 1 oz): 85 calories
  • Skim milk latte (8 oz): 85 calories
  • Air-popped popcorn (3 cups or 1 oz): 95 calories
  • Graham crackers (8 small rectangles): 100 calories
  • Thin pretzel sticks (48 sticks or 1 oz): 100 calories
  • Celery (5 pieces) with peanut butter (1 Tbsp): 100 calories
  • Unsweetened applesauce (1 cup): 100 calories
  • An apple (small) with low-fat cheese (2 oz): 150 calories
  • An apple (small) with 1 tbs peanut butter: 175 calories
  • Baby carrots (10) with hummus (1/4 cup): 150 calories
  • Peanuts (a handful or 1 oz): 160 calories
  • Raw almonds (a handful or 1 oz): 165 calories
  • Low-fat yogurt (6 oz): 175 calories (or greek yogurt)
  • Tortilla chips (12 chips or 1 oz) with salsa (1/2 cup): 175 calories
  • Whole wheat Ritz crackers (10 crackers or 1 oz) with peanut butter (1/2 Tbsp): 175 calories

Snack ideas from: www.sparkpeople.com

Be Active, Be Healthy

Instead of investing an hour at the gym, what if you could become more fit with 10 minutes here, 10 minutes there throughout your day? The American Heart Association suggests at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of moderate and vigorous activity). Thirty minutes a day, five times a week is an easy goal to remember. However, you will also experience benefits even if you divide your time into two or three segments of 10 -15 minutes per day.

The best ways to increase your motivation to exercise is to understand the importance of it.

benefits of a healthy lifestyle

 

Everyone can gain the health benefits of physical activity – age, ethnicity, shape or size do not matter.

www.heart.org

February is National Heart Month

February is the month that we promote heart healthy behaviors. For those of us over 40, or those with multiple risk factors, it is important to calculate the risk of developing cardiovascular disease in the next 10 years. Many first-ever heart attacks or strokes are fatal or disabling. Prevention is key to staying healthy because cardiovascular disease is the leading cause of death in the United States; one in every three deaths is from heart disease and stroke, equal to 2,200 deaths per day.

The American Heart Association has made this process simply. Log onto their website http://mylifecheck.heart.org  to find seven simple improvements that we can make to our daily lives to prevent a heart attack.

Simple7

Footnotes

www.heart.org
www.cdc.gov/features/heartmonth/

April is National Donate Life Month

Here are some interesting facts from the US Department of Health and Human Services regarding organ donations:

  • In 2010, 62% of living donors were women. The statistic is reversed for deceased donation.
  • In 2010, 67% of all deceased donors were White, 16% were Black, 13% Hispanic and 2.3% Asian.
  • As of December 2011, the national waiting list was made up of 45% White, 29% Black, 18% Hispanic, and 7% Asian.
  • In 2007, (the most recent data) there were almost 2.5 million deaths in the U.S. Imagine if every one of those persons
  • had donated.
  • Currently, more than 100 million people in the U.S. are signed up to be a donor—sign up and join them.

The Gap Continues to Widen

Right now, there are more than enough people waiting for an organ to fill a large football stadium twice over

April Blog Graph

You can help by registering as an organ donor, bone marrow donor, or donate blood.

US Department of Health and Human Serviceshttp://organdonor.gov

National Marrow Donor Program http://marrow.org

Florida Blood Services www.fbsblood.org

 

What can we do as a company?

If  your company would like to be a Workplace Partnership for Life for organ donation registrations, please contact the US Department of Health Resources and Services Administration at the below address or visit their website:

Workplace Partnership for Life
Attn: Venus Walker
Division of Transplantation
5600 Fishers Lane, Room 12C-05
Rockville, MD 20857
E-mail: vwalker@hrsa.gov
Fax: (301) 594-6095
http://organdonor.gov/howhelp/workplace.html

What’s your nutrition IQ?

This month is National Nutrition Month. In honor of this month, I thought we could test your nutrition IQ. Below is a short quiz about fruits and veggies.

Check your answers below!! Good luck.nutrition iq

  1. What vegetable has the highest content of beta carotene of all vegetables?
  2. What fruit do Americans eat most often?
  3. What vegetable is shaped like a spear and has a lot of folic acid, potassium and fiber?
  4. According to the U.S. Department of Agriculture Food Guide Pyramid, how many servings of veggies should you eat each day?
  5. Tomatoes are very high in the carotenoid lycopene. Eating foods with carotenoids can lower your risk of ______?
  6. What is the only fruit that has its seeds on the outside?
  7. What has more fiber than most other fruits and veggies?
  8. What has the most antioxidants than most other fruits and vegetables?
  9. What is the best vitamin C-rich vegetable you could eat?
  10. What is the best iron-rich vegetable available?

How did you score?  Find your answers here