New Year, New You Two
According to a study conducted by the University of Scranton in Pennsylvania, at least 40% of adults make one or more resolutions each year, and at least two-thirds of them vow to change something unhealthy about themselves. Most resolutions concern weight gain, fitness and smoking.
In an effort to help women and men in their quest for better living, we look at the top resolutions. The first five came yesterday and the second five today.
- End the Negative Self-Talk
“You look horrible in those jeans!” “Why couldn’t you have been more confident in that work presentation!” “The house is a mess—clearly you’re losing your grip.” We all berate ourselves from time to time, but too much negative self-talk can create a self-fulfilling prophecy, says Dr. Lombardo: The more you tell yourself you’re not worthy, the more you feel that way, and you may even act accordingly. “Our thoughts govern our behaviors and feelings,” says Dr. Lombardo. “If, for example, you believe ‘I tried to lose weight in the past but gained it all back. I am a complete failure,’ then, guess what? You’re not going to be able to keep a healthy weight. Consider how a statement like that makes you feel: helpless, hopeless, worthless, depressed.” In order to stop the mean talk, “the first step to changing thoughts is being aware when you are engaging in toxic self-talk,” she says. “Use your feelings as a barometer. Every time you notice yourself feeling bad, ask ‘What am I saying to myself right now?’” Then turn things around with positive thoughts like, “I can learn from the past. I am ready to transform my health. I know I can do this!” “The result will be greater empowerment and inspiration to make and sustain positive changes,” adds Dr. Lombardo.
7. Stop Sweating the Small Stuff
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The latte that the barista at the cafe butchered, the guy who flipped you the bird on your drive to work—see if you can resolve to let the annoying but insignificant stuff go this year. Yep, that means no more crying over spilled milk! Psychological stress, even in small doses, can cause physical stress in our bodies, says Dr. Lombardo. “When we are emotionally overwhelmed, angry or frustrated, our bodies release cortisol, also known as ‘the stress hormone.’ Excessive cortisol can deplete immune functioning, resulting in our bodies having trouble fighting off disease. It can suppress thyroid function, decrease muscle tissue and increase abdominal fat. In fact, it can adversely affect pretty much every organ system in our body, including the digestive system, cardiovascular system, skin and cognitive health.” So when something begins to ruffle your feathers, take a deep breath, says Dr. Lombardo, and ask yourself, “Am I really going to let this rude guy on the freeway mess with my health?” The answer, of course, is no!
- Cook More at Home
Do you have the takeout restaurant’s number on speed dial? Are you on a first-name basis with your pizza deliveryman? While relying on restaurant food after long days at work can be convenient, it can have health consequences. “The problem with a lot of restaurant food is that the portions can be larger, more caloric, and higher in fat and sodium than a home-cooked meal,” says Gans. Cooking at home can be as easy as dialing takeout, she says: “Broil a piece of fish, simply marinated in lemon, olive oil and spices. Then microwave a small baked potato and open a bag of lettuce topped with grape tomatoes.” Planning your meals for the week can also ensure that you don’t fall victim to pizza—again.
- Cut Back on Sugar
Life without your favorite fudge brownies? Don’t worry, you don’t have to give up your favorite indulgences to make this resolution work. Simply take a look at the added sugar in foods, and try to eat as little of the sweet stuff as possible. Experts say that as a result, your body will thank you. “No one says you can’t eat your favorite treats, but if you are overindulging on a regular basis, your waistline is going to expand, plain and simple,” says Gans. “Too much sugar is basically too many calories without any nutritional benefit for your body. And chances are, if you’re consuming too much sugar, your diet may be lacking in healthy foods, increasing your chance for disease, decreased energy and poor skin.” How to cut back on the sweets? “I recommend preventing cravings before they even start by making sure you’re eating regularly throughout the day,” explains Gans. “Skipping meals is one sure way to lead yourself to make poor choices. A midday snack of a plain lowfat yogurt with berries can help stop you in your tracks long before you hit the vending machine. Enjoy natural sweets, such as fruits, cinnamon and even a sweet potato regularly in your diet to give your body the sweet taste you’re longing for.”
- Come Up With a Healthy Living Mantra
No, you don’t have to be into yoga or check yourself into a Zen meditation center to embrace the benefits of having a healthy living mantra. Whether it’s “one step at a time,” or something simpler, like the words Miley Cyrus has tattooed to her body (“just breathe”) falling back on a phrase that can help you refocus your mental and physical health can have big payoffs. “Having a positive mantra can counter any negative thoughts you may be having while helping you stay hopeful and motivated to live a happy and healthy life,” notes Dr. Lombardo. To find your mantra, designate a calming, motivating phrase that rings true to you, and think about it or whisper it to yourself when you need encouragement.
