Tag: goals

  • Motivation Is The Gateway For Adopting Healthy Changes

    Weight Control

    Female standing outside with arms open taking in the fresh air.

    *  Decide what changes YOU want to achieve, not what someone else wants you to do.

    *  Remind yourself, daily, why you want to make a health change. Picture the change taking place.

    *  Post reminders around the house.

    *  List things you have achieved and are proud of. Use your successes to realize that you can accomplish any goal you set your mind to.

    Dos

    *  Choose salads with low-calorie dressing and limit portions when eating out.

    *  Keep healthy snacks handy so the healthy choices are the easy choices.

    *  Be patient. It takes up to 6 weeks to make a new habit.

    Don’ts

    *  Don’t supersize a fast food meal.

    *  Don’t choose coffee beverages with syrup as a daily habit.

    *  Don’t let slip-ups keep you from making permanent, healthy changes.

    Page from HealthyLife Weigh book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • New Year, New You

    Weight Control

    Smiling man.

    Take action now to reach your resolution to lose weight.

    *  Set an exercise goal you can reach. For example, by the end of this month, I will walk at least 20 minutes a day, five days a week.

    *  When you reach a goal, give yourself a nonfood reward, such as a new workout video or a new lunch bag.

    *  Substitute water for sweetened beverages.

    *  Eat fruits and veggies for snacks instead of candy, chips, and cookies.

    Action Step:Chew food slowly to give your body time to send a signal to your brain that you’ve had enough. You’ll enjoy your food more and eat less.

    Choose foods that won’t sabotage your goals.

    Page from HealthyLife Weigh book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Weight Control

    Weight Control

    General Guidelines

    © American Institute for Preventive Medicine

  • The “Write” Way To Healthy Habits

    Weight Control

    Keep a daily food and activity diary.

    How many calories have you consumed today? Your best guess is likely 10 to 25 percent less than you think. To find out how many calories you do have, keep a daily food diary. And, while you are at it, record your physical activity, too. Burning calories might make up for those little mouthfuls that add up.

    Set your target.

    Health experts say that the average woman should have 1800-2,000 calories per day, and the average man, 2200-2,500. Your needs may vary and depend on whether you need to lose weight, gain weight, or have other diet-related issues. You should discuss your caloric and physical activity needs with your doctor.

    Be honest.

    Record everything you eat from the time you wake until the time you go to bed. This means what you eat and drink at meals and in between meals. Include coffee drinks, mindless munchies, 20-ounce sodas, and peppermints you pop in your mouth throughout the day.

    Get ready for a reality check.

    You can find out how many calories are in foods and drinks from:

    *  Books like Calorie King Fat & Carbohydrate Counter or online atwww.calorieking.com

    *  SuperTracker atwww.choosemyplate.gov

    *  Smartphone apps like My Fitness Pal, Calorie Counter, and The Daily Burn.

    Enter physical activities you do, too. You may be in for an unpleasant surprise to find out how many calories you take in and how few you expend in energy.

    If you had to pay for calories with physical activity:

    Food

    1 oz. potato chips

    Jelly doughnut

    Large cinnamon roll

    Calorie Cost

    150

    300

    800

    Activity Cost

    30-minute walk

    60-minute walk

    160-minute walk

    Action Step

    Think before you munch. If you are eating just because food is in front of you, walk away. Better yet, take a walk around the block. Then record the activity in your diary.

    Page from Ways to Well-Being book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • 4 Financial Health Steps

    Financial Health

    Couple going over finances.

    1.  Track your monthly expenses.

    –  List fixed costs. These include mortgage or rent, car payment, phones and child care.

    –  List costs that vary, such as clothing, eating out, personal care, and entertainment.

    2.  Make and follow a plan to pay down debt. Do this on your own or with professional help.

    3.  Plan a budget. From your net income, aim for:

    –  50% for basics (house, food, transportation)

    –  30% for lifestyle choices (hobbies, phone and cable, personal care, pets, eating out)

    –  20% for short-term savings and retirement

    4.  Get tools to help you manage your financial health frommymoney.gov.

    Take Action: Keep Your Numbers Safe

    1.  Protect your bank account, credit card, driver’s license, social security, and other personal ID numbers.

    2.  Use secure websites, passwords, and PIN numbers. Change passwords often, using upper and lower case numbers and symbols. Consider using multi-factor authentication (MFA). This is an added layer of security to your information where a system requires you to present a combination of two or more credentials to verify your identity.

    ays to Well-Being book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Aim High For Your Career Well-Being

    Work Life

    Man reaching out his hand.

    *  “Career” includes your line of work and how you spend non-work hours.

    *  Choose career goals that suit your personality, skills, talents, and interests.

    *  Take education and training steps needed to achieve your goals. Gain experience as a volunteer.

    *  Find your passion in life. Do something you enjoy every day, week, or month.

    Dos

    *  Do the work you love and work at loving what you do.

    *  Be with people who understand the challenges you face to reach your goals.

    Don’ts

    *  Don’t get stuck in the same routines that prevent you from pursuing your goals.

    *  Don’t spend time with friends and coworkers who criticize your values and interests.

    ays to Well-Being book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Secrets To A Successful Life

    WELL-BEING

    Image of older man smiling.

    What do America’s elder citizens say about living a happy, healthy, and successful life? A Cornell University professor, Karl Pillemer, asked hundreds of seniors and gives their advice in his book 30 Lessons for Living: Tried and True Advice from the Wisest Americans.

    *Take risks to avoid regret.People in their 70s, 80s, 90s, and beyond endorse taking risks when you’re young, contrary to a stereotype that elders are conservative. They say that you are much more likely to regret what you didn’t do than what you did. Say yes to opportunities.

    *Make the most of a bad job.Pillemer said, “Remember that many of these folks who grew up in the Great Depression had bad jobs early on-in fact, their bad jobs make our bad jobs look like good jobs! They found, however, that they learned invaluable lessons from these less-than-ideal work situations. You can learn how the industry works, about communicating with other employees, and about customer service.

    *Choose excitement over money.Choose a career for its basic value rather than how much money you will make. Our elders are keenly aware of how short life is, and they think it’s a mistake to waste precious time in work you don’t like. According to our elders, you need to be able to get up in the morning excited about work, so choose your career with that in mind.

    *Regrets?Embrace travel, especially when you are young.

    © American Institute for Preventive Medicine

  • Set A Resolution That Works For You

    BE FIT

    Image of young women jogging in the winter.

    “What’s your New Year’s resolution?” It’s a question many people hear – and ask – when Jan. 1 approaches. But, after a couple of weeks of hard work, life often interferes and that resolution gets forgotten.

    But what if you could stick with that resolution this year? Try these tips from the American Diabetes Association:

    *Be realistic.Rather than push yourself to do several major things, pick just one – such as walking.

    *Be specific.For instance, write down how often you will work out (5 days a week for 30 minutes) or that you will eat fruit instead of sweets. Schedule it in your calendar so other things are less likely to interfere.

    *Get back on track after setbacks.If you slip up, forgive yourself and start new tomorrow. Don’t abandon your healthy goals because of one mistake.

    Good health is a great goal to work towards – at New Year’s or any time of the year.

    © American Institute for Preventive Medicine

  • Thinking About Changing

    WELL-BEING

    Image of young man working at a warehouse.

    Do you want to lose weight, quit smoking, eat healthier, get fit, manage stress, drink less alcohol? First, ask yourself:  Are you ready to change?

    Meg Baker, director of Employee Wellness at the University of Alabama at Birmingham, says while the focus on self-improvement is good, you must be ready to make a change in order to actually do so. To help prepare for any lifestyle change, Baker offers some tips:

    *  Develop small, short-term goals that will fit into your schedule. Make them realistic.

    *  Consider the benefits and reasons for the change.

    *  Talk to a family member, friend, or coworker about goals. Sharing your goals with others will increase the likelihood of your staying committed to a new gym regimen or stop smoking plan, and they may want to join you.

    “If the new behavior has lost its luster, switch things up,” Baker said. “Variety is the key to life and can keep you from getting burned out. Spice things up by changing your normal exercise routine, finding new healthy recipes online, or joining a new exercise class.”

    © American Institute for Preventive Medicine

  • Tips To Help Kids Succeed

    FAMILY LIFE

    Image of kid holding an 'A' graded paper with thumbs up.

    Parenting is not an easy job, and it seems there are thousands of ways to do it. With so many parenting books and techniques available, how do you know what works? Sometimes, it helps to go back to the basics. You don’t have to be perfect or read every parenting book on the market.

    Years of research from medical experts says the following parenting tips will help keep your kids healthy and happy:

    *Be loving.Kids need love every day. Tell them you love them and give hugs and kisses.

    *Give them comfort.If a child is scared, help them to feel safe. Take steps to protect them and help them cope with fears.

    *Spend time with them.Set aside time each day to focus on them, and put the phones and devices away during this time. Point out good things they do. Be specific. For example, you might say, “I’m really proud of you for cleaning your room without being asked.”

    *Be a good listener.No matter what the topic, kids will feel valued if you look at them and listen to what they say.

    *Use a routine.Kids like to know what’s coming next. Set times for bed, meals and simple chores to help them feel secure.

    *Forgive mistakes.Help them by saying what they could do next time to avoid the mistake. Don’t criticize them as a person by saying, “you were bad.”

    *Have rules & stick to them.Parents, babysitters and other caregivers should follow the same rules. Don’t change them or let certain people break them. This only creates confusion and can lead to behavior problems.

    Even with the best advice, parents may need help from an expert. This doesn’t mean you’re a bad parent. Sometimes, talking to someone who can help makes a big difference. If you feel you need help with parenting, try the following resources:

    *  Your child’s pediatrician

    *  Your own primary doctor

    *  Local parenting classes at hospitals, schools or community centers

    *  A family counselor or minister

    *  Online support groups

    Don’t be embarrassed to ask for help. It’s a sign that you want to be the best parent you can be, and that’s a good thing!

    © American Institute for Preventive Medicine