Almost the end of January! The LAST of our resolutions posts! According to country estimates, over 50% of both men and women in the WHO European Region are overweight, and roughly 23% of women and 20% of men are obese. Being overweight or obese can have a serious impact on health and lead to severe health consequences such as cardiovascular disease, type 2 diabetes, muscular-skeletal disorders, and some cancers.Read more
These four resolutions are great to consider together as they all directly impact our ”inner calm” or capacity to manage stress, which affects approximately 50% of the population and is the number one workforce risk issue. Over the next 4 weeks of 2017 I will be blogging on "10 Tips" for each of these resolutions. The New Year is a time to reflect on past behavior and to make positive lifestyle changes. Setting small, simple, positive, SMART goals throughout the year, instead of a single, overwhelming goal on January 1st can help you reach whatever it is you strive for. It is not the extent of the change that matters, but rather the act of recognizing that lifestyle change that is important and working toward it, with one simple change at a time. For TIPS on goal setting and "why SMART is not enough", download my December Freebie “Goal Setting Tips Sheet - SMART is not enough!” at www.whealthness.ch.
Top 10 “Eat Healthy” SMART resolutions
If healthy eating tops your resolution list for 2017, you're not alone. Many of us stumble into a new year, laden with Christmas cheer and the desire to make up for the excesses of the festive season, or the prior year!
- Purchase enough fruit and/or vegetables weekly to reach the 5 per day or 50% of your food intake, WHO Healthy Diet recommendation thereby “crowding out” other less healthy choices. Frozen and canned options are OK too, just read the labels to ensure salt and/or additives are not excessive.
- Place fruit in the car and/or office. Organize containers if necessary so that it is nearby and always the simplest choice on hand.
- Take a piece of fruit along to ensure adequate fruit nourishment, especially when you are stuck and nothing else is around….life happens!
- Buy, order or make soup weekly for before or alongside meals thereby “crowding out” other less healthy options.
- Make a list of and purchase lean protein (meat, dairy, nuts, pulses) according to your weeks schedule and organize to have on hand for snack or mealtime.
- Integrate lean protein into every meal or snack since protein generally increases satiety to a greater extent than carbohydrate or fat and may facilitate a reduction in energy consumption
- Organize healthy snack options such as nuts, yogurt or cereal bars. Want some healthy snack ideas?
- Obtain a great bottle, cup or mug you love and fill with water throughout the day, aiming to drink the 1 – 2 liter WHO recommendation.
- Choose complex carbohydrates whenever possible to keep glycemic load and cravings low.
- Eat about every 4 hours seated, slowly and mindful of your hunger sensations
I would define Personal Empowerment as “feeling powerful enough to truly own our lives the way we want to”. It involves developing the confidence and strength to take charge and set realistic goals to fulfill our potential. In my experience, developing personal empowerment involves making some fundamental changes in our lives and is not static but an ongoing process as circumstances change and as we ourselves change. The process is not always easy and many of us need support to know where to begin. There are many techniques for building confidence and strength but I believe that the foundation of all self-empowerment must start with personal self-care.Read more