If you want this year to be different, you have to do something different.
New Years resolutions, most of us make them, and most of us break them, but we start with good intentions. One reason we fail to keep those resolutions is because they are just too extreme. I want to lose 20 pounds, but even with all the good intentions I may lose 10 pounds and then fall off the wagon, I get discouraged easily because I expect too much. We all want something and most of us want it NOW and we get discouraged or frustrated if we don't reach our goals right away. We are a "want it now" generation, because we have been so accustomed to getting what we want when we want it and that is not such a bad thing, but when it comes to setting goals it is bad to think that way. The number of people that resolve to lose weight for the new year is astounding, but if we change the way we think it makes it a little easier. First of all, don't think of "losing weight" just think healthy! We all want to be healthy and live longer and feel good and look good so that is a better long term goal. Now here are some short term goals to help you reach that "healthy goal".
1. Eat more!
Whoa, you did not see that coming or maybe you did if you have been reading up on all the latest health trends. You should eat a minimum of 5 or 6 meals a day. Now that doesn't mean BIG meals, it means healthy foods like veggies or fish or chicken, preferably a high protein diet. Modern medicine is finally waking up to the health benefits of this approach. Diabetes experts just this year found that high-protein dieting really does lead to lower fat stores and more lean muscle. They are looking at it as a way to prevent or even reverse the effects of diabetes.
2. Always eat breakfast! I know we have heard all our lives "you need to eat a healthy breakfast". Yes Mom, you were right. Oatmeal, unsweetened cereal or eggs are best for a good breakfast, but I know we never have much time in the mornings so even some fruit, whole grain toast or bagel is better than nothing and always eat within an hour of waking. Now we have started a great day. Now about mid-morning have a snack, preferably some nice crisp veggies, fruit or nuts. For lunch have a healthy sandwich, such as chicken or tuna salad, etc. Another snack mid-afternoon, same choices as mid-morning and a healthy dinner and you may have another "healthy" snack before bedtime. Now once a week reward yourself with something you really like, some dark chocolate or ice cream, etc. but just eat less than you normally would and eat it slow, savoring every bite.
3. Exercise Less! Wow, yes you heard that right. The reason is simple: your body was not designed for long, repetitive exercise. What your physiology really evolved to handle is short, intense periods of exertion, followed by rest. So what you want to do is ride a bike, dance or walk for 2 minutes at a face pace, then slow down for 2 minutes, fast 2, slow 2, follow that for 4 or 5 reps for a total of 15 to 25 minutes, at least 3 days a week. Let's say you pedal as fast as you can on a bike for 15 seconds. When you stop, you continue to pant. This is the kind of high-output challenge I'm talking about. The most up-to-date research on high-intensity, low-duration workouts also supports my point about exercise. In a matter of weeks you can: · Lose pounds of belly fat · Build functional new muscle· Reverse heart disease · Build energy reserves available on demand · Strengthen your immune system · Reverse many of the changes of aging.
4. Stress Less! Millions of American's are dealing with unusually high levels of stress that threaten not just their emotional health, but their over all health and well being too. The effects of stress on the body are well documented and stress management can reduce the risk of a number of diseases, including heart-related problems. Stress is also a huge aspect of emotional health problems. Breathing exercises, relaxation exercises and meditation exercises can all be useful in managing stress. Find new techniques that can help you manage stress in your life. Breathing exercises are easy and you can do them anywhere. First breathe deep into your stomach with a count of 10, hold for a second and think about the headache or neck ache you have and concentrating on the part of your body that is feeling the stress most, slowly breathe out on a count of 10. You can do this several times or several times a day, in your car while waiting in traffic, at work or at home. It is always good to do this at bedtime to release the stress of the day. It will help you sleep better and get to sleep sooner.
5. Looking Good!
OK now we are on our way to getting healthy now lets go a step farther and work on looking good. First I cannot stress this enough, just because something is in style doesn't mean it will look good on you and that goes for make up as well as fashions. If you are short, wear clothes that make you look taller, skinny jeans and skirts and heels. If you have a short neck wear low neck or v-neck shirts (never turtlenecks). If you are tall with a long neck be thankful. Also wear your hair to match your face shape. If you have a round baby face do not wear a short bob wear your hair longer and straight around your face. If you have a long forehead or chin wear your hair shorter around the face. We all have our imperfections, we just need to learn how to make them less noticeable and love ourselves. Loving yourself is so important. If you feel good about yourself it shows, you look confident and happy and people want to be around you. We all want youthful, flawless skin, but it takes work. You need to care for your skin regularly and use good products, preferably natural, botanical products, such as, Colose' or Great Skin and one of my favorites for anti-aging is Frownies. These 3 companies all have great skin care products.
New Years resolutions, most of us make them, and most of us break them, but we start with good intentions. One reason we fail to keep those resolutions is because they are just too extreme. I want to lose 20 pounds, but even with all the good intentions I may lose 10 pounds and then fall off the wagon, I get discouraged easily because I expect too much. We all want something and most of us want it NOW and we get discouraged or frustrated if we don't reach our goals right away. We are a "want it now" generation, because we have been so accustomed to getting what we want when we want it and that is not such a bad thing, but when it comes to setting goals it is bad to think that way. The number of people that resolve to lose weight for the new year is astounding, but if we change the way we think it makes it a little easier. First of all, don't think of "losing weight" just think healthy! We all want to be healthy and live longer and feel good and look good so that is a better long term goal. Now here are some short term goals to help you reach that "healthy goal".
1. Eat more!
Whoa, you did not see that coming or maybe you did if you have been reading up on all the latest health trends. You should eat a minimum of 5 or 6 meals a day. Now that doesn't mean BIG meals, it means healthy foods like veggies or fish or chicken, preferably a high protein diet. Modern medicine is finally waking up to the health benefits of this approach. Diabetes experts just this year found that high-protein dieting really does lead to lower fat stores and more lean muscle. They are looking at it as a way to prevent or even reverse the effects of diabetes.
2. Always eat breakfast! I know we have heard all our lives "you need to eat a healthy breakfast". Yes Mom, you were right. Oatmeal, unsweetened cereal or eggs are best for a good breakfast, but I know we never have much time in the mornings so even some fruit, whole grain toast or bagel is better than nothing and always eat within an hour of waking. Now we have started a great day. Now about mid-morning have a snack, preferably some nice crisp veggies, fruit or nuts. For lunch have a healthy sandwich, such as chicken or tuna salad, etc. Another snack mid-afternoon, same choices as mid-morning and a healthy dinner and you may have another "healthy" snack before bedtime. Now once a week reward yourself with something you really like, some dark chocolate or ice cream, etc. but just eat less than you normally would and eat it slow, savoring every bite.
3. Exercise Less! Wow, yes you heard that right. The reason is simple: your body was not designed for long, repetitive exercise. What your physiology really evolved to handle is short, intense periods of exertion, followed by rest. So what you want to do is ride a bike, dance or walk for 2 minutes at a face pace, then slow down for 2 minutes, fast 2, slow 2, follow that for 4 or 5 reps for a total of 15 to 25 minutes, at least 3 days a week. Let's say you pedal as fast as you can on a bike for 15 seconds. When you stop, you continue to pant. This is the kind of high-output challenge I'm talking about. The most up-to-date research on high-intensity, low-duration workouts also supports my point about exercise. In a matter of weeks you can: · Lose pounds of belly fat · Build functional new muscle· Reverse heart disease · Build energy reserves available on demand · Strengthen your immune system · Reverse many of the changes of aging.
4. Stress Less! Millions of American's are dealing with unusually high levels of stress that threaten not just their emotional health, but their over all health and well being too. The effects of stress on the body are well documented and stress management can reduce the risk of a number of diseases, including heart-related problems. Stress is also a huge aspect of emotional health problems. Breathing exercises, relaxation exercises and meditation exercises can all be useful in managing stress. Find new techniques that can help you manage stress in your life. Breathing exercises are easy and you can do them anywhere. First breathe deep into your stomach with a count of 10, hold for a second and think about the headache or neck ache you have and concentrating on the part of your body that is feeling the stress most, slowly breathe out on a count of 10. You can do this several times or several times a day, in your car while waiting in traffic, at work or at home. It is always good to do this at bedtime to release the stress of the day. It will help you sleep better and get to sleep sooner.
5. Looking Good!
OK now we are on our way to getting healthy now lets go a step farther and work on looking good. First I cannot stress this enough, just because something is in style doesn't mean it will look good on you and that goes for make up as well as fashions. If you are short, wear clothes that make you look taller, skinny jeans and skirts and heels. If you have a short neck wear low neck or v-neck shirts (never turtlenecks). If you are tall with a long neck be thankful. Also wear your hair to match your face shape. If you have a round baby face do not wear a short bob wear your hair longer and straight around your face. If you have a long forehead or chin wear your hair shorter around the face. We all have our imperfections, we just need to learn how to make them less noticeable and love ourselves. Loving yourself is so important. If you feel good about yourself it shows, you look confident and happy and people want to be around you. We all want youthful, flawless skin, but it takes work. You need to care for your skin regularly and use good products, preferably natural, botanical products, such as, Colose' or Great Skin and one of my favorites for anti-aging is Frownies. These 3 companies all have great skin care products.
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