TURNING RESOLUTIONS INTO LASTING CHANGES
We all make resolutions, but how can we keep them and make lasting changes? Research shows that change is possible and there are
proven strategies you can use to set yourself up for success.
- Know your habits: The first step to changing your behavior is to be aware of what you do regularly.
- Make a plan: Small, reasonable goals and specific actions can help you create new habits.
- Stay on track: Keeping a record can help you track your progress.
- Think about the future: Focusing on how a change might heal your body and enhance your life can help.
- Be patient: You’re never too out of shape, too overweight, or too old to make healthy changes. Try different strategies until you find what works best for you.
Change is a process. What’s most important is to keep moving forward.
For more info and strategy info:
WHAT ARE NUTRIENT-DENSE FOODS?
We hear and read a lot about how nutrient-dense foods are essential to be healthy but what does nutrient dense really mean? The basic concept of nutrient density is the amount of nutrients you get for the calories consumed.
So what are they? Nutrient-dense foods are rich in vitamins, minerals and other nutrients important for health, without too much saturated fat, added sugars and sodium. So basically we are talking fruits and vegetables, whole grains, fish, lean meat, skinless poultry, peas and beans, and nuts and seeds.
So how can I add them to my diet?
- Switch from white rice to brown rice.
- Replace sugary drinks with water, unsweetened tea, or
- Instead of a big dollop of sour cream on your chili or baked potato, try plain nonfat Greek yogurt.
- Switch from processed deli meat to sliced roasted chicken for a hearty sandwich.
- Snack on crunchy vegetables or nuts instead of chips.
- Satisfy a sweet tooth with naturally sweet fruit instead of candy and cookies.
QUIT TOBACCO SUCCESSFULLY
Quitting tobacco is a big decision. For some, going cold turkey works well and others use aids like the patch or gum for a smoother transition to being nicotine free. However, for most quitting tobacco is easier with help. Health coaches are great resource for anyone considering quitting.
Most smoking cessation programs report quit rates that rarely exceed 30% at 6 months. A study published by Global Advances in Health and Medicine where Certified Health Coaches utilized the readiness to change model reports smoke free rates at 6 months of 76.9% and 12 months of 63.2%.
Health coaches are behavior change specialists. They provide ongoing support, accountability and are experienced with helping people make new lasting habits. Coaches never force their clients into setting quit dates. Rather, the coach guides the client to choose a date that works for them when they are
mentally and emotionally ready.
Coaches use the readiness to change model. It is a valuable tool that helps people move toward making changes at their own pace. Below are the stages and examples of the thought progression of tobacco users as they move through the stages. People can migrate through the stages throughout their journey.
Precontemplation stage: the person thinks using tobacco is not a problem
Contemplation stage: the person thinks tobacco may be a problem
Preparation stage: the person wants to quit tobacco
Action stage: the person quits tobacco
Maintenance stage: the person remains tobacco free
If you or someone you love uses tobacco and are interested in coaching support, HMC HealthWorks has Certified Health Coaches who can help! Click here to read more. There are also national resources available here:
MAKE EVERY BITE COUNT WITH THE DIETARY GUIDELINES FOR AMERICANS
START WITH THE FOUR GUIDELINES
- Follow a healthy dietary pattern at every life stage.
- Customize and enjoy nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerations.
- Focus on meeting food group needs with nutrient-dense foods and beverages and stay within calorie limits.
- Limit foods and beverages higher in added sugars, saturated fat, and sodium, and limit alcoholic beverages.
For additional information on how nutrition impacts your health, download our flyer here.
| March 12, 2012 |
SPRING INTO HEALTH
Now is the time to set yourself up for a great spring and a fun and healthy summer. The days are getting longer and hopefully we are seeing life get a little bit back to normal in the coming months.
Proper sleep habits. Strive for 6-8 hours of sleep a night. Developing a nighttime routine can help promote healthy sleep and can give you extra energy during the day.
Exercise outside. Spring is a great time all over the country to get outside for some exercise. Go for a walk or hike, play basketball or get a jump start on gardening and landscaping projects. All activity counts!
Safety first. Springtime is a perfect time for spring cleaning and a safety check. Change the batteries in your smoke and carbon monoxide detectors and change the filters in heating and cooling systems to help keep the air you breathe clean.
Be sun safe. As we spend more time outdoors, be sure even on a mild day to wear at least 15 SPF to protect your skin along with sunglasses and a hat to protect your eyes and face.
Strengthen your mind. Practice mindfulness throughout your day or meditate for 5 minutes a day whenever possible. Do activities that stimulate and challenge your mind and allow you to think critically and creatively.
Reconnect with friends and family. Warmer weather brings safer conditions to catch up with friends and family we haven’t seen in the winter months. Research shows strong relationships benefit your overall health, happiness and quality of life.