Stay on Track!
It’s easy to make a resolution to be healthier in the New Year — just grab a pen and paper, spend a few seconds scribbling and you’re done. But keeping your promise to yourself, and making smart choices for body, mind and soul on a daily basis? That’s a real challenge.
Studies have shown that it takes about 21 days to form a new habit. So for the next month, work our 7 simple tips into your daily routine. Soon, leading a healthier life will become second nature.
Keep your goal in mind. Are you aiming to lose some weight or get in shape? Quit smoking? Maintain a more positive outlook? Give yourself frequent reminders of where you’re headed.
• If your goal is diet-related, stick a friendly reminder on the fridge. When you reach for a snack, you’ll be more likely to pick something that will help, not hurt, your goal.
• Type and print out your goal, and put it in a nice picture frame on your desk at work. As you go about your business, you’ll be constantly reminded of your objective.
• Post an encouraging note on your bedside table, so your resolution is the first thing you think of when you wake up, and the last thought before sleep.
Make healthy substitutions. Craving chocolate cake? A cup of cocoa will satisfy the urge with less calories. If you love fried food, try a baked preparation to cut fat, not flavor. These swaps might not seem like they’d have an impact on your health, but reducing a few calories here and there adds up. For a list of healthy substitutions, see our Smarter Eating Tips.
Reduce stress. Physicians link stress to everything from headaches to weight gain to cancer. As you embark on a healthier path this year, look for ways to cut back on stressors at work and home. A place to start is by simplifying your meal preparation with some of our quick & easy meal ideas, at the top of our Tips page. These ideas will help you spend less time in the kitchen and more time enjoying dinner with your family.
Think positive. Every year, we see more and more books about the power that thoughts have on our reality. Simply put, positive thinking can create a positive reality, and the reverse is true, too. Get your thoughts and goals in sync with affirmations like, “I can do this!” and “Every day, I get closer to my goal.” Once you visualize yourself reaching your objectives, you’re halfway home.
Move your body. Regular exercise not only helps you keep dietary goals on course, it also keeps chronic pain in check, produces endorphins (they make you feel happy!) and staves off disease. You don’t have to become a marathon runner or champion weight lifter — light exercise delivers measurable benefits. Use the stairs instead of the elevator, take a walk at lunch. Even 10 minutes a day helps.
Laugh! In recent years, scientists have been astounded by the healing power of laughter. A good guffaw is reported to lower blood pressure and stress levels, while giving your mood and immune system a boost. Watch funny movies, take a trip to your local comedy club, or look to your family dinner table for humor. Tell each other stories, jokes and enjoy a helping of contagious laughter along with the meal.
When necessary, give yourself a break. Nobody’s perfect, and there will be days when you fall short of your expectations. Maybe it’s an extra cookie, or a missed workout, or time wasted on negative thoughts. Never mind! Tomorrow’s another day, and another chance to get back on track.
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