Tips for Successful New Year's Resolutions

Why is it so hard to stick to New Year's Resolutions? Daniel Hall-Flavin, M.D., says, "Truly bettering yourself is a lifestyle change, not a spur-of-the-moment type of decision."

So, here are some tips to make your New Year's Resolutions successful, and achieve that lifestyle change you are hoping for:

1) Start slow. Start where you're at and build up from it and progress.
2) Have a specific goal. For example, you may say "I would like to lose some weight this year," but it would better if you said, "I want to lose 20 pounds this year."
3) Talk to others, experts if needed. A strong support system is key. Whether it is quitting smoking, losing weight, or being more organized find someone who is or has been successful in that same goal and talk to them. See what advice works for you, and use it.
4) Set a target date. It doesn't have to be the magical date of "January 1." Look ahead to see which date or plan will support you the most -- and be realistic.
5) Stay Positive. Behavior only changes from the positive. Remember there are programs to help you accomplish your goal. Also look ahead into the future, make a list of the "real" reasons you want to accomplish your goal. When you lack reasons to change, it is easy to fall back into old habits.
6) Avoid temptations. Don't be afraid to change your environment to help with your goals.
7) Tell your loved ones. Changing your habits for good may affect your inner circle of friends. Let them know what you're trying to do, and enlist their support in helping you achieve your goal.
8) Don't give up. Give yourself another chance. Most people slip up at some point. The people who are successful are the ones who get back on track. Look at how many days you still have left in the calendar year and see what you can accomplish before the year is up. Keeping your goals is all about commitment.
9) Reward yourself. Come up with rewards when you reach milestones and then when you accomplish your goal - just make sure that your rewards are not counter-intuitive to the process! 

Blood Pressure

Definition of Blood Pressure Terminology

• Systolic (top number): pressure against the blood vessels during the contraction phase of heartbeat
• Diastolic (bottom number): pressure against the blood during a relaxation phase of heartbeat
• Risk Factor: a circumstance or trait that increases a person's chance of developing a disease or condition
• Activities of Daily Living (ADL): things that we do commonly (work, feed ourselves, go places)

Healthy ("normal") Increase in Blood Pressure

• During heavy lifts
• During and temporarily following aerobic exercise
• This includes activities of daily living (ADL)
• Examples
• Climbing Stairs
• Hurrying to a meeting

Risk Factors for Long-Term, Unhealthy High Blood Pressure (Hypertension)

• Independent (non-controllable) Risk Factors
• Age: over 45 for men, 55 for women
• Gender: Hypertension occurs among men more often than women
• Race: African American people are more prone to having hypertension than Caucasian people
• Family History: If an immediate relative has high blood pressure, you are more likely to have it.
• Dependent (controllable) Risk Factors
• Being overweight or obese
• Not being physically active (sedentary)
• Using tobacco
• Too much salt (sodium) in your diet
• Drinking too much alcohol
• Stress

Ranges of Blood Pressure

• Normal
• 115-120/75-80mm Hg
• Consult your doctor if or when your BP is in the below categories
• Pre-hypertension
• 121-139/81-89mm Hg
• Stage 1 Hypertension
• 140-159/90-99mm Hg
• Stage 2 Hypertension
•  Greater than or equal to 160/100

Hypotension

• Abnormally low blood pressure
• Hypotension is generally considered as systolic blood pressure less than 90mm HG or diastolic less than 60mm Hg
• Blood pressure is generally considered too low only if noticeable symptoms are present
• Symptoms may include:
• Blurry vision
• Confusion
• Dizziness
• Fainting (syncope)
• Light-headedness
• Sleepiness
• Weakness
• Low blood pressure is commonly caused by drugs such as:
• Alcohol
• Anti-anxiety medications
• Certain antidepressants
• Diuretics
• Heart medicines, including those used to treat high blood pressure and coronary heart disease
• Medications used for surgery
• Painkillers

• Other causes of low blood pressure include:
• Advanced diabetes 
• Anaphylaxis (a life-threatening allergic response)
• Changes in heart rhythm (arrhythmias) 
• Dehydration 
• Fainting 
• Heart attack 
• Heart failure 
• Shock (from severe infection, stroke, anaphylaxis, blood loss, or heart attack. 

•  Prevention: If you have low blood pressure, your doctor may recommend certain steps to prevent or reduce your symptoms. This may include:

• Avoiding alcohol
• Avoiding standing for a long time (if you have NMH)
• Drinking plenty of fluids
• Getting up slowly after sitting or lying down
• Using compression stockings to increase blood pressure in the legs

Serving Size Guidelines

Food Group                                   Daily Calorie Goals
                                    1,200                      1,400                    1,600      
Vegetables*                         4 or more                  4 or more              5 or more
Fruits*                                 3 or more                  4 or more              5 or more
Carbohydrates                           4                               5                           6
Protein/Dairy                              3                               4                           5
Fats                                           3                               3                           3
*These food groups have been modified to be "unlimited" amounts

Daily Serving Recommendations:
These serving sizes are part of the Mayo Clinic Healthy Weight Pyramid, a pyramid designed to promote weight loss and improve long term health. If you are losing weight too fast or you're too hungry, you may need to adjust your calorie level.

Using Visual Cues:
You don't need to memorize a food list or carry around measuring cups to get a better grasp on serving sizes. Instead use common visual cues to remind yourself. How? Many foods match up to everyday objects. For example, a medium pepper is about the size of a baseball and equals one vegetable serving.

While not all foods perfectly match visual cues, this method can help you better judge serving sizes and practice portion control, which may help with weight loss. If you think the serving seems small, don't panic! Remember you can eat multiple servings each day from each food group on the pyramid.

Fruits: Apples and more
One small apple is about the same size as a tennis ball and equals one fruit serving, or about 60 calories.

Fruit                                              1 serving size (60 calories)
Apple, sweetened                                                  1/3 cup
Banana                                                                  1 small
Cherries                                                                15 whole  
Strawberries, whole                                             1-1/2 cups
100 percent fruit juice, unsweetened                        1/2 cup

Vegetables: Raw spinach and more
Two cups of raw spinach are about the same size as two baseballs and equals one vegetable serving, or about 25 calories.

Vegetable                                      1 serving size (25 calories)
Asparagus, cooked                                                6 spears (1/2 cup)
Cauliflower                                                           1 cup florets (about 8)
Green beans, canned or frozen                                     2/3 cup
Tomato sauce, canned                                                 1/3 cup
Zucchini, cooked or fresh                                             3/4 cup

Carbohydrates: Brown rice and more
One-third cup of cooked brown rice is about the same size as a hockey puck and equals one carbohydrate serving, or about 70 calories.

Carbohydrate                                        1 serving (70 calories)
Bagel, whole grain                                                    1/2 bagel (3-inch)
Bun or roll, whole-grain                                                 1 small
Cereal, cold, flake-type                                                3/4 cup
Crackers, whole-wheat                                                    8
Muffin, any flavor                                                          1 small

Protein/dairy: Cheese and more
One and a half to two ounces of low-fat hard cheddar cheese is about the same size as three to four dice and equals one protien/dairy serving, or about 110 calories.

Protein/dairy                                               1 serving (110 calories)
Cheese, ricotta, part-skim                                              1/3 cup
Cheese spread, American                                              1 ounce
Milk, skim or 1%                                                           1 cup
Soy milk, low-fat                                                            1 cup
Yogurt, plain, unsweetened                                             1 cup

Protein/dairy: Hamburger and more
A 2-ounce patty of cooked lean hamburger is about the same size as two-thirds of a deck of cards and equals one protein/dairy serving, or about 110 calories.

Protein/dairy                                           1 serving (110 calories)
Baked beans, canned                                                    1/2 cup
Egg                                                                               1 whole
Fish (haddock), grilled or broiled                                   3 ounces
Pork sausage, smoked                                                2 small links
Tofu, firm or silken soft                                              2 slices (1 inch width)

Fats: Almonds and more
It's easy to overestimate a serving of almonds and other nuts because they're so small. Just seven whole almonds (or 4 teaspoons slivered) equal one fat serving, or about 45 calories.

Fat                                                         1 serving (45 calories)
Avocado                                                                    1/6 section of fruit
Bacon, pork                                                                     1 slice
Butter, regular                                                                1 teaspoon
Peanut butter, chunky or smooth                                  1.5 teaspoons
Salad dressing, ranch, regular                                         2 teaspoons

Sweets
Foods in the sweet group of the pyramid include sugar-sweetened beverages, candies, cakes, cookies, pies, doughnuts, and added table sugar, among many others. The pyramid recommends that if you eat sweets, you limit them to 75 calories a day. For convenience, you can average the calories out over a week, but aim for less than 500 sweet calories a week.

Sweet                                                         1 serving (75 calories)
Hard candy peppermints                                                    4 pieces
Jelly beans, regular                                                             8 pieces
Jelly beans, small                                                              20 pieces
Maple syrup                                                                 1.5 tablespoons
Sweetened cola                                                           6 ounces (1/2 can)
 
 


  

Fruit and Vegetable Color Code

Blues and Purples:

• Blueberries, blackberries, purple grapes, plums, raisins, eggplants
• Benefits: Keep memory sharp and reduce risk of many cancers including prostate cancer

Greens:

• Kiwi, honeydew, spinach, broccoli, romaine lettuce, brussel sprouts, cabbage
• Benefits: Protect bones, teeth, and eyesight

White:

• Pears, bananas, mushrooms, cauliflower, onions, garlic
• Benefits: Lower LDL cholesterol and reduce risk of heart disease

Reds:

• Watermelon, strawberries, raspberries, cranberries, cherries. tomatoes, radishes, red apples
• Benefits: Help prevent Alzheimer's Disease and improve blood flow to the heart

Yellow and Orange:

• Oranges, grapefruit, peaches, cantaloupe, mangoes, pineapple, squash, carrots
• Benefits: Boost immune system and help prevent eye disease 

Serving Sizes - Your Plate

Grains:

• Make at least half of your grains whole grains
• Include foods like brown rice, oatmeal, whole grain/whole wheat bread, whole grain/whole wheat tortillas.
• Check the ingredient list for the words "whole grain" or "whole wheat". The label must say 100% whole wheat on the package. 

Vegetables:

• Make at least half of your plate vegetables (or fruits)
• Any vegetable or 100% vegetable juice counts (raw, cooked, dried/dehydrated, canned)
• Make sure you vary your vegetables

Fruits:

• Make at least half of your plate fruit (or vegetables)
• Any fruit or 100% fruit juice counts

Dairy:

• Includes milk, yogurt, cheese, fortified soy milk
• Switch to fat-free or low fat (1%) milk
• When recipes call for sour cream substitute plain yogurt or use fat-free evaporated milk instead of cream
• Milk and yogurt have more potassium and less sodium than most cheeses

Protein:

• Meat, poultry, seafood, beans/peas, eggs, processed soy products, nuts, and seeds
• Select a variety of protein foods (include at least 8 oz of cooked seafood per week; unless your physician advises you not to)

Oils:

• Oils are fats that are liquid at room temperature
• 6 teaspoons or less are allowed per day
• Choose healthy oils like olive, fish, canola, etc.
• Most healthy oils are high in monounsaturated and/or polyunsaturated fats, and low in saturated fats
• Oils are important to your daily diet and should not be eliminated completely

List of Vitamin D and Calcium Levels in Food

Vitamin D

                      Food                                                                       IUs/serving                            .
Cod liver oil, 1 tablespoon                                                                  1,360
Salmon (sockeye) cooked, 3 ounces                                                     447
Mackerel, cooked, 3 ounces                                                                 388
Tuna fish, canned in water, drained, 3 ounces                                        154
Orange juice fortified with Vitamin D, 1 cup                                          137
Milk, nonfat, reduced fat, and whole, Vitamin D fortified, 1 cup           115-124
Yogurt, fortified with 20% of the DV for Vitamin D, 6 ounces                 88
Margarine, fortified, 1 tablespoon                                                           60
Liver, beef, cooked, 3.5 ounces                                                             49
Sardines, canned in oil, drained, 2 sardines                                             46
Egg, 1 large (Vitamin D is found in yolk)                                                 41
Ready-to-eat cereal, 0.75-1 cup                                                            40
Cheese, Swiss, 1 ounce                                                                           6

Calcium

                       Food                                                               Calcium in milligrams (mg)                    .
1 cup of milk                                                                                            300
6 oz of yogurt                                                                                           350
1 oz hard cheese (cheddar)                                                                       240
2 slices processed cheese                                                                         265
1/4 cup cottage cheese                                                                             120
1/2 cup soft serve frozen yogurt                                                                100
1/2 cup ice cream                                                                                      85
1/2 cup tofu                                                                                             258
1/2 cup into beans or chick peas                                                                40
1/4 cup almonds                                                                                        95
1 tablespoon almond butter                                                                        43
1 tablespoon sesame seeds                                                                        90
1 tablespoon Tahini                                                                                    63
1/4 cup Brazil nuts or hazelnuts                                                                  55
8 medium sardines (canned)                                                                     370
3 oz salmon                                                                                             180
1/2 cup oysters (canned)                                                                           60
1/2 cup shrimp (canned)                                                                            40
1 cup kale                                                                                                 94
1 cup broccoli                                                                                          178
1 cup celery                                                                                              54
1 cup cooked green beans                                                                         58
1 cup cooked butternut squash                                                                   84
1 cup cooked sweet potato                                                                        70
1 medium navel orange                                                                               56
2/3 cup raisins                                                                                            53
10 medium dried figs                                                                                 269
1 cup calcium-fortified orange juice                                                           300
1 cup enriched soy milk                                                                            300
1 cup enriched rice milk                                                                            300                                                                         

Three Ingedients for Bone Health

1. Calcium

• Most abundant mineral in the body
• Required for vascular contraction and vasodilation, muscle function, nerve transmission, intracellular signaling, hormonal secretion, and strong bones. 
• The body uses bone tissue as a source of calcium to maintain constant concentrations of calcium in blood, muscle, and inter-cellular fluids.
• Can be obtained from foods but sometimes a dietary supplement is helpful.
• RDA for males and females ages 19 to 50 is 1,000 mg, and jumps to 1,200 mg for females over 51.
• For people who struggle to get enough calcium from food sources, supplementation may be an option.
• Untreated calcium deficiency can lead to serious complications, such as osteoporosis, hypertension (high blood pressure), and cardiac arrhythmia's. 

2. Vitamin D

• Is a fat-soluble vitamin and helps maintain strong bones by helping the body absorb calcium.
• Inadequate amounts of Vitamin D can cause bones to become soft, thin, and brittle.
• RDA for both males and females ages 1 to 70 is 600 IU. Vitamin D is found naturally in very few foods, so fortification and supplementation is common.
• Our bodies can make Vitamin D when our skin is exposed to sunlight. The general recommendation is to spend about 15-20 minutes in the sun without sunscreen, then slather it on so that you do not over expose your skin to the unhealthy sun rays.
• People with darker complexion may need longer time outdoors, If you live in an area that does not get significant exposure to the sun most months of the year (like me), it is important to talk to your doctor about Vitamin D supplementation. 

3. Strength Training

• Vital for women and men at every age
• Bone is living tissue and like muscle, responds to exercise by becoming stronger. The best exercise for your bones is the weight-bearing kind because it forces you to work hard against gravity.
• Some example of weight-bearing exercises are weight training, jumping, and even dancing.