Got Resolutions?

    I always look forward to the New Year, and often create goals for myself that I hope will make my life healthier, happier and easier.  This year is no exception, but rather than jump into major changes I decided to reflect a bit about where I would like to see improvements and how to achieve them.

As I was thinking I began to notice that while popular media abounds with advice and advertisements for programs to create "our best selves" most of these only focus on one sphere of health.  At this time of year the majority are even more limited, focusing on physical appearance and weight loss only.  While achieving a healthy weight can be a great start to health and wellness, it is not enough.  Many will find that losing weight without examining the other social and emotional factors that promoted and sustained unhealthy eating will only regain their weight over time.

I would like to suggest that true health and wellness has 4 distinct and overlapping spheres, and thinking about, and setting goals in all 4 areas will help us achieve the sense of wellbeing we desire.  The first is the most obvious and the one we all focus on first, our physical health.   I will start this year's blog posts with some thoughts about this sphere. 

The second and third spheres are often lumped into one area but are truely two- mental health and spiritual health.  I think of these two as representing our personal moods and our connections to others and to a greater purpose.  I will try to post on these topics throughout the year.

The last sphere, and the one most often neglected in the popular media, is financial health.  I often use money as an equivalent to time and without adequate resources of either, it often becomes nearly impossible to make the changes needed in the other spheres.  My resolution for this blog is to offer advice that is cost effective and respectful of the busy lives we all lead.

So, as you think about changes you would like to make in 2013 keep all 4 spheres of health in mind and remember that not every change needs to begin on January 1st.   Start with easy to achieve changes and move onto harder stuff as the year progresses.  My hope with this blog is to provide strategies to assist us all along the way. 

Happy New Year!

10 Ways to Avoid Holiday Weight Gain

    Studies show varying outcomes but the average weight gain between Thanksgiving and New Years is 1-2 pounds.  Those starting out overweight gain even more, up to 5 pounds. In addition, these pounds are often carried into the New Year.

With this in mind, here are 10 strategies to help you stay on track and maintain your weight through the busy party and celebration season.

1. Step on the scale.  Seeing that number rising will be a reminder to pay attention.
2. Eat your veggies.  Whether as a healthy salad for lunch or munching off a party tray, veggies provide a low calorie and nutritious alternative to fat laden holiday treats.
3. Wear something tight.  That close fitting outfit will not only look great, but serve as a visual and physical reminder you want to stay looking good.
4. Watch the liquid calories.  Grande Peppermint Mocha-410 calories (with 2% milk!)  1 cup of eggnog-360 calories and that is without the "spike".  Enough said.
5. Get your Zzzz's.  Beginning with early Black Friday sales and ending with a midnight toast it is easy to miss out on essential shut eye over the holiday season.  Lack of sleep can lead to increased hunger and low willpower, a bad combination for weight maintenance.  Try to get to bed on time most nights.
6. Keep up some exercise!  Pressed for time? Combine 20 minutes of interval training with 10 minutes of strength work to maintain your fitness and burn calories.
7. Alternate alcoholic beverages with water or club soda.  This strategy will cut calories and may help you avoid the poor eating choices a "tipsy" brain can bring.
8. Plan your eating.  If you know you will be attending an evening dinner buffet go a little lighter at lunch; just avoid skipping meals and arriving overly hungry.  Setting up a Crockpot before leaving the house for a busy day of activities can provide you with a healthy meal (and avoid unhealthy takeout) when you get home.
9. Put it on a plate.  How many shrimp can you eat while standing over the table?  Studies have shown far more than you realize.  Put everything on a plate to better keep track of your consumption.
10. Savor.  Slow down and enjoy all that the holidays have to offer.  Taste the food, sing the songs, laugh with friends and family.