Monthly Archives: December 2013

A New Year, A New You: Keeping Up With Those New Year’s Resolutions

As we welcome in the New Year, many people across the world set out to better themselves through New Year’s resolutions. The coming of a new year is a great time to set goals that lead to a happier, healthier life. new-year01Many swear to improve their diet, quit smoking, or get their financial house in order.

You don’t have to be a doctor, however, to realize that most New Year’s resolutions tend to fall by the wayside.

This month, we’ll take a look at some ways to help you stick to those New Year’s resolutions.

Making Those Resolutions Stick

1.)   Choosing the right goal

It is extremely important to choose the right kind of goal to ensure your success in the New Year. Pick a goal that represents a positive, but reasonable change in your life. Don’t set yourself up for failure with an overly-difficult goal! Start with changing one behavior at a time.

2.)   Develop a plan

Give some thought as to how you are going to go about achieving your goal. For example, develop a budget if you are trying to reduce spending, or work on a weekly meal plan or exercise regimen if you are trying to lose weight.

3.)   Write it down, shout it out

Studies show that those who write down their goals on paper are more likely to achieve them. In addition, sharing your goals with your friends and family can help you get the support and motivation you need to see your resolution through to the end.

4.)   Believe in yourself!

The power of positive thinking makes a huge impact on achieving your goals. Be flexible, and don’t beat yourself up if you slip up along the way. If you stumble, pick yourself up and keep going. You can’t fail if you don’t give up!

new-year02Remember, you set your New Year’s resolution for a reason. Whatever it may be, keep that reason in mind as you go through the New Year.

Here are some extra resources to help you stick to your goals:

Click here for the American Psychological Association’s tips on making your New Year’s resolution stick

Check out the guide to Sticking with New Year’s resolutions from Web MD.

Best wishes for a happy and healthy New Year,

Dr. Johnson

Healthy Holiday Eating

For many, the delicious holiday spread is both the favorite and the most dreaded aspect of the healthy eating 01holiday season. We all look forward to the tantalizing appetizers, savory entrees, tasty cocktails, and decadent desert. We also have come to expect the typical holiday food coma and subsequent weight gain. Many patients have asked me how make it through the holiday meals in a healthy way. While it’s not always easy to keep a healthy diet through the holiday season, there are a few simple solutions that can help everyone navigate the holiday spread in a healthy way.

Scan and Plan

Making healthy choices at the buffet table is often one of the hardest holiday tasks. One way to manage the buffet temptations is to scan the entire spread, and plan how you will fill your plate in a healthy and healthy eating 02tasty way. Take a few of your favorite items, and leave space for fruits, veggies, and other high-fiber foods. By carefully planning your plates at the buffet table, you can better control your portions avoid that over-full feeling.

Click here for more on the scan and plan method and other healthy holiday eating tips

 Beware Beverages

healthy eating 03Being cognizant of what your drink can also make a huge impact on the success of your health efforts through the holidays. While those sweet cocktails are delicious, they are often loaded with sugar and calories. While wine and beer might have less calories than cocktails, any alcoholic beverage will decrease inhibitions and can lead to overeating. Sodas and juices also pack in a ton of calories. The best way to avoid unnecessary beverage calories is to just drink water.

Here are some tips on holiday beverages and healthy eating from the National Diabetes Education Program

Bring Something Healthy to the Party

It is tempting to bring the most delicious (and typically fattening)healthy eating 04 dishes to your holiday party. But making and brining healthy dishes is an excellent way to keep that holiday weight gain down. Try bringing a vegetable platter instead of a heavy appetizer.

Click here for some healthy holiday recipes

Remember the Goal

The most important thing you can do to stay healthy during the holidays is to remember what you are trying to accomplish. By planning your meals, avoiding heavy beverages, and making healthy dishes, you can mitigate holiday weight gain. Keep up with exercise, the resulting speedy metabolism will help your body process the holiday spread without adding excess fat. And finally, remember that you are trying to be satisfied with your holiday meal, not stuffed. You’ll feel better in the days and weeks after the holidays if you are careful to stay healthy.

Here’s another resource for a healthy holiday diet

Best wishes for a happy, healthy holiday season!

Dr. Johnson