Happy New Year to you and yours from your friends at Brunswick Plantation! Want a healthier year in 2013? Here is some advice from experts on healthy habits and how to establish them.
Trade in those vague resolutions with actionable steps to a healthier life-style with no artificial limit on making permanent changes. Consider this advice from Dr. Suzanne Koven, a primary care physician at Massachusetts General Hospital. Rather than resolving to be healthier this year, take some tips from experts on how to have a healthier 2013 – and beyond.
MAKE A PLAN, AND BE KIND TO YOURSELF
According to Dr. Karen Ruskin, a “resolution will only be successful if you identify exactly what it is that you want to change and why. Think in terms of a healthier lifestyle.
Dr. Ruskin’s Tips to reach your goals:
Identify a specific change
Ask yourself, “What do I actually wish to improve upon’ so you have clarity.”
Your goal could be about relationships with people or something you want to improve within yourself. The idea is to figure out exactly what it is you want to change, then plotting specific steps.
Ask yourself: What is 1 step I can take today?
Maybe you’ll write on paragraph, work on an outline, or simply spend time thinking about it. Asking yourself what you might do – rather than telling yourself – is a more gentle way to help you reach your goal.
Give yourself positive feedback
A verbal pat on the back, or a smiley face sticker on a calendar (Even for adults)…It is important to give ourselves credit for the progress we make.
What we say to ourselves affect our mood. We are more likely to achieve our goals if we are kind to ourselves, instead of being angry.
Periodically, evaluate your progress and decide whether you want to continue working toward the same goal. Sometimes you may want to shift to something else, or make some tweaks to your goal. “If we are constantly checking in, we are constantly improving,” States Dr. Ruskin.
GET FIT BY DOING LESS
(Advice from Trainer, Ryan Healy)
Start small. Don’t overwhelm yourself. The ability to sustain change significantly decreases when you try to develop too many new habits at once. So, establish long term goals and then adopt a new small change each month that will lead to your goal.
Example: If your goal is to lose 20 pounds of fat by the end of 2013, start with a goal of exercising 10 times this month or twice a week. Once that behavior becomes a habit, then you layer on something else next month. The new action for February could be to add a cup of vegetable soup with each meal until that becomes a habit.
Before you know it, you will have developed all these wonderful habits that have become ingrained in your behaviors and will lead you to more meaningful and permanent lifestyle changes. Allowing yourself to focus on and master one change at a time will help you to adhere to your plan and achieve your goals.
DITCH THE FAD DIETS AND MAKE THESE LONGTERM CHANGES INSTEAD
Tips on how to lose weight, increase your longevity, lower your blood pressure, and fight heart disease and diabetes in the New Year…Joan Salge Blake Nutritionist
Load up on Veggies and Fruit
One of the best strategies for losing weight is to make sure that half of your plate is loaded with low calorie, high volume veggies and fruit to crowd out more calorically dense foods as fatty meats and fried foods. Do this daily for a healthy diet.
Go for the Whole Grains
Research suggests that a healthy diet that contains high fiber, nutrients and phytochemical-rich whole grains can help fight against heart disease, type 2 diabetes, and obesity. Choose whole grain cereal and oats in the morning, whole wheat bread at lunch and quick-cook brown rice, whole grain couscous, or whole grain pasta at dinner. But you still need to make sure that only about ¼ of your plate is devoted to grains in order to control calories.
Eat Fish for Longevity
Want to live longer? Studies show that consuming 8 ounces of fish weekly, especially omega-3 fatty acid-rich fish such as salmon and sardines, can reduce the risk of heart disease, slow the accumulation of artery-clogging plague, and even slightly lower high blood pressure. Consider having at least two 4-ounce fish meals weekly.
Drink Your Milk
Nonfat and low fat milk and yogurt are not only excellent sources of bone-strengthening calcium and vitamin D but also potassium, which can help prevent high blood pressure. To meet the recommended three servings of dairy daily, add low fat milk to your morning java, add a slice of reduced fat cheese to your lunchtime sandwich, and reach for vitamin D fortified nonfat yogurt for a daily snack.
Eat off a Smaller Plate at Dinner
The size of a standard dinner plate has increased 22 percent in diameter, from about 10 inches to almost 12 inches in 2010. The bigger the plate, the more you will eat. Join the smaller Plate Movement and commit to eating off a 9 – 10 inch in diameter plate at your largest meal of the day. Do this for a month and you may be shocked as to how effective this small change can make in shrinking your waist.
These ideas for a healthier life style for 2013 were taken from the experts noted in an article in The Boston Globe.
We are all into fitness at Brunswick Plantation! Healthy is as healthy does daily! The Brunswick House is the owner’s club house at Brunswick Plantation. A variety of Fitness Classes are offered at the Brunswick House each week. Exercise classes are offered Monday, Wednesday, and Friday at 8:00 & Tuesday and Thursday at 8:20…Classes on Monday, Wednesday, and Friday are Free with Emily Bonneau through the BP Social Committee. The other days are $4.00 a session. Water aerobics at 8:00 Monday, Wednesday, and Friday PLUS 8:20 Tuesday, Thursday, and Saturday (At the indoor pool in the winter and outdoor pool in the summer).They are $4.00 if you pay as you go. There is also yoga at 10:00 A.M. on Thursdays. There is something for everyone to make Fitness Fun!
Of course there is always golf…for ladies and gents! I guess the amount of exercise is up to you and, perhaps, your swing. The good thing about golf is that the ball doesn’t go anywhere until you hit it. Then it is up to you how much you walk….good exercise, though, and fun either way! We have lots of fun at Brunswick Plantation!
Kindness Advice through the Ages!
Be kind to yourself too. Treat yourself kindly, make small personal life connections often all year long and then you can breathe a sigh of smug relief when the New Year begins. : The Delphi Oracle
Share this health and wellness info with your friends and family for a healthier 2013. Please make a comment and share with us more health and fitness ideas that have worked for you! We’d love to hear from you…Share the Wealth about Health! Wishing you a Happy Healthy New Year!