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Make resolutions a lasting success

As the New Year begins, many individuals have made a resolution to improve their health. But chances are that those well-intended proclamations may have already gone by the wayside.

It’s not hard to make resolutions. But it’s very hard to keep them. The most common resolutions are health-related – losing weight, increasing physical activity, and quitting smoking. All require a change in behavior and lifestyle. That’s often hard for many people to do.

Tips for success

Set realistic goals

  • If your goal is to lose weight, you don’t want to start out by trying to lose 50 pounds. Start by trying to lose 5 or 10 pounds.
  • It’s best to tackle resolutions one at a time.

 Be patient

  • It takes time to form new habits

 Pace yourself

  • Sometimes it’s easier to gradually make your resolutions come true. Work in one week increments. For example if your resolution is to walk for exercise, increase your routine by 100 steps a week.

 Chart your progress

  • Write down your goal.
  • Track what you do each day to meet your goal.
  • This will assist you in monitoring your progress.

 Remind yourself

  • Post notes, pictures, and news articles around your home and work place that remind you of your resolution.
  • Ask family and friends to provide positive verbal reminders.

 Follow a plan

  • Make it as easy to follow as possible.
  • If you plan to lose weight, clean out your refrigerator and cupboards of unhealthy food choices.
  • Set up a realistic diet plan
  • If you say you’re going to eat five servings of fruit and vegetables every day, make sure you have plenty of fruits and vegetables on hand.

 Get plenty of rest

  • It’s easier to deal with stressful changes when you’re well-rested. Try to get at least eight uninterrupted hours of sleep every night.

 Seek advice

  • Don’t be afraid to get professional help from a doctor, dietitian or counselor.

 Don’t get discouraged

  • Don’t beat yourself up if you have a bad day. Just get up the next day and make a fresh start. Don’t scrap it altogether.

For further resources to help you achieve your health and wellness goals, visit the Health Library at www.maryrutan.org.

Let’s get Moving Logan County - Simple steps to get you moving toward better health.

  • Drink plenty of water
  • Choose the better food option
  • Walk, walk, and walk
  • Consider the benefits: Improved blood pressure, improved cholesterol, improved energy, and improved self esteem.

January’s recipe for Good Health - Barbeque Pulled Chicken

  • (1) 8-ounce can reduced-sodium tomato sauce
  • (1) 4-ounce can chopped green chiles, drained
  • (3) tablespoons cider vinegar
  • (2) tablespoons honey
  • (1) tablespoon sweet or smoked paprika
  • (1) tablespoon tomato paste
  • (1) tablespoon Worcestershire sauce
  • (2) teaspoons dry mustard
  • (1) teaspoon ground chipotle chile
  • (1/2) teaspoon salt
  • (2 ½) pounds boneless, skinless chicken thighs, trimmed of fat
  • (1) small onion, finely chopped
  • (1) clove garlic, minced

Preparation

Stir tomato sauce, chiles, vinegar, honey, paprika, tomato paste, Worcestershire sauce, mustard, ground chipotle and salt in a 6-quart slow cooker until smooth. Add chicken, onion and garlic; stir to combine. Put the lid on and cook on low until the chicken can be pulled apart, about 5 hours. Transfer the chicken to a cutting board and shred with a fork. Return the chicken to the sauce, stir well and serve.

Nutrition: Per serving— 364 calories; 13 g fat (3 g sat , 5 g mono ); 93 mg cholesterol; 32 g carbohydrates; 4 g added sugars; 30 g protein; 4 g fiber; 477 mg sodium; 547 mg potassium. Nutrition Bonus: Zinc (18% daily value), Vitamin A (16% dv)

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