How to Keep Your New Year’s Resolution

The New Year brings hope and promise of being a better year, which motivates many people to make resolutions. Making the resolution is the easy part … keeping them is the hard part. Here are some tips to help you stick to your goals.

  1. Write your goals on sticky notes and put them where you’re most likely to see them everyday: on your laptop, on the bathroom mirror, on that box of cookies in the pantry that stares at you every day. When you’re constantly reminded of your goals, you’re more likely to stick to them.
  2. Monitor your progress in a journal. Whether you had a good or bad day goal-wise, write it down. Being realistic with your goals and seeing your progress over time throughout the journal will help you commit.
  3. Get an accountability partner. This could be your significant other, best friend or coworker. Someone who knows you well enough to ask about your progress and help keep you accountable.
  4. Make it measurable. While you may have a large goal, try to break it down into smaller goals. This will help it seem more manageable and help you to keep to a schedule as well.
  5. Reward yourself along the way. You’re doing a great job, so an occasional treat won’t hurt.

What’s up with protein powder?

“What’s up with protein powder? What is it? Who needs it?”

I’m glad you asked! Protein powder is a growing fad and many people are jumping on the bandwagon. We’ll tell you all about what it is and who needs it in their diet.

Protein powder is a powdery mix that turns into a drink when it’s added to liquid, most commonly water. The three most popular forms are whey, soy and casein. It is an easy way to get a complete, high-quality protein meal.

So who needs protein powder? Everyone needs protein but certain people are looking to add more protein in their diets, such as:

  • Athletes trying to build muscle
  • People amping up their workouts, like for marathon training
  • Growing teenagers
  • People recovering from an injury
  • Vegans

Protein powder can be helpful but before you run out to the store and stock up, remember that you can have a protein-rich diet with lean meat, chicken, fish, dairy, nuts and eggs. The 2010 Dietary Guidelines recommend that 30 percent of your daily diet comes from protein. So while protein powders may be delicious and easy, make sure you don’t over-do it.

Keeping Active in Winter

Just when we think the snow has gone away for good, Mother Nature blows it right back in. However, it’s important to stay active during the colder months too in order to maintain a healthy body weight and healthy blood pressure. Not only that, but it helps improve your mood which is often affected by the weather. Here are some simple tips you can incorporate to your everyday routine:

1: Take the stairs instead of the elevator

2: Put on some music and dance while you’re making dinner

3: Walk around the mall (and leave the wallet at home)

4: Swim in an indoor pool

5: Pop in a fitness DVD at home

6: Shovel your driveway

7: The treadmill is your friend, not your enemy

8: Yoga

9: Take advantage of sunny days & go outside

10: Get a step counter to motivate you to walk more

11: Try an outdoor winter sport, such as ice skating

12: Deep clean your house

13: Run in place or do pushups while watching television

14: Park farther away from work

15: Play with your kids and pets

Getting Over That Cold

‘Tis the season for runny noses and sore throats. It’s easy to just brush it off and keep going on with your day, but not taking care of those early cold signs can lead to more serious illnesses. When you first feel your throat getting scratchy and your head hurting, take these precautionary tips to help you get over that darn cold.

  1. Rest. It seems simple but it’s so underappreciated. When you keep going and going, your body has to work harder to keep up, so when you’re feeling under the weather it just has to work that much harder. Take an afternoon (or longer) to relax, go to bed earlier and maybe push that snooze button just a few more times.
  2. Stay hydrated. Whatever is in your body needs to be expelled out of there. Water is usually good for this because oftentimes when we are sick, we get dehydrated from not wanting to eat or drink. But if you have a sore throat, try sipping some mint tea. It does wonders for the body.
  3. Add moisture to the air. One simple way to do this is with a humidifier. Besides a low hum, you won’t even notice it there. Oftentimes our throat and nose become dry which causes a lot of the harsh scratchies we feel.
  4. Relax. Sometimes we don’t feel that our bodies physically tense up from stress (even if we don’t feel stressed), which only adds to the growing cold. Stop, read a book, take a bath, do yoga.