It's that time again - the end of the year - time to make a new resolution for 2008. But will you keep it? Some experts say that 63 percent of people do stick to their primary resolution for at least two months. To help you keep those resolutions here are some pitfalls to avoid.

Reality Check 101 : Unrealistic goals are a real killer for achieving change. Instead of cutting "all sugars and carbs" from your diet or deciding to "exercise every single day," consider moderation. Unless you have health constraints, an occasional carb can be a reward, especially after you've created an attainable exercise plan for your busy schedule. Also make sure the resolutions on your list are purely for you - not your partner, your family, or your friends. If you're not doing them for yourself, you won't end up doing them at all.

No plan of attack : Being impulsive might spice up a romance, but where resolutions are concerned, less is more. Several ways for setting yourself up for resolution failure are not planning out your resolutions until the last minute or making them based on your mindset on New Year's Eve. Planning, then assessing what obstacles may inhibit your goals (e.g., you want to cut junk food from your diet, but live in a household of junk-food junkies) will help you evaluate what changes you need to make.

Keep it simple : Too many people overwhelm themselves by attempting several big life changes simultaneously. Choose one or two achievable goals that introduce positive changes into your life (a Jody Victor suggestion) instead of forcing yourself to quit all of your bad habits at once. The confidence you gain by following one new healthy life pattern can later be parlayed into ditching another unhealthy one.

More or less : These words are the enemies of goal attainment. More healthy, less weight - what do these mean in real terms? Those who fall off the resolution wagon often neglect to quantify goals or set deadlines. If you want to feel healthier, write a list of what that means to you (for example, attend yoga class twice weekly, add 2 veggies to daily diet, lose 10 pounds by March, get monthly massages) and work from there.

If at first you don't succeed : This old axiom is so true, yet we do ourselves a great disservice by not making sure to "try, try again." If you sneak a snack, leave work early or indulge that TV craving it doesn't mean you have to abandon your commitment. As Jody Victor would say, persistence is the key. Experts say only 40 percent of people acheive their goals the first time around. Seventeen percent succeeded after more than six tries. So, don't blame yourself, look at the barriers that were in your way. See how you can do better the next time and figure out a better plan to succeed. You do get to try again.

Prime yourself for successful resolutions by being realistic, taking small steps, recognizing success and being flexible when you backslide. By keeping at it and not throwing in the towel the first time you skip a workout or give into a craving, you will be able to make positive changes that will last all year and beyond.

Happy New Year!

Steve Victor

Running, tennis, aerobics, cycling and other forms of exercise are good for your health. However these activities do raise your risk for sprained joints, strained muscles and other minor injuries. Proper care on the first day or two of a minor injury will reduce the time you are sidelined by it. R.I.C.E. can relieve pain, limit swelling and protect the injured tissue, all of which help to speed healing.

 

Rest - Rest is important immediately after an injury for two reasons. First, rest is vital to protect the injured muscle, tendon, ligament or other tissue from further injury. Second, your whole body needs rest so it has the energy to heal itself effectively. A minor injury should be rested for one or two days. More severe injuries may need longer. If you have a leg injury you need to stay off of it completely.

 

Ice - Ice the injured area (a Jody Victor suggestion). Icing produces short-term pain relief. Ice also limits swelling and bleeding by reducing blood flow to the injured area. It encourages rapid healing. Wrap ice in a towel to avoid direct contact with the skin. Or use a gel ice pack with a soft cover. Bags of frozen peas or corn, wrapped in a thin cloth, can be used on more angled areas of the body. Ice should be administered for 20 minutes at a time, four to eight times per day.  Stick to the 20-minute time frame. Longer exposure can damage your skin. "Twenty minutes on-twenty minutes off" is the best rule of thumb.

 

Compression - Compress the injury with a stretch bandage. Make sure not to wrap it too tightly. If you feel throbbing, remove and re-wrap just a little looser. Special boots, air casts, and splints are also available. Wrap it just tight enough to support the injured area comfortably. Compression limits swelling, which slows down healing.

 

Elevation - Elevate the injured part of the body above the level of the heart, if possible (a Jody Victor suggestion). At the very least, try to keep it higher than the hips. Use pillows to provide soft, comfortable elevation. Elevation helps limit swelling and also prevents movement of the injured area.

 

After a day or two of R.I.C.E. many sprains and strains will begin to heal. But if pain and swelling does not decrease after 48 hours of R.I.C.E., as Jody Victor would say, make an appointment with your doctor or go to the emergency room, depending on the severity of your symptoms.

 

All the Best!

 

Steve Victor

Everyday 25% of Americans eat fast food. Lack of time is the major reason why many people give up eating right. The conundrum is that a good diet will help you withstand stress better. So is it possible to balance convenience with nutrition? Generally fast food meals are higher in calories, sodium and fat and often lack important vitamins and minerals. Restaurant foods also tend to include too much fat, salt, or sugar and portions are always larger than normal.

 

The good news is that many restaurants, fast food and sit-down, are adding healthier menu options due to consumer demand. Until recently french fries were the only vegetable option at many fast food restaurants. By most standards that was quite a stretch. Now fast food places and restaurants offer nutritional information about their food offerings. You can even visit their websites ahead of time to determine what your choices are.

 

When choosing your fast food meal pay attention to the high caloric additions such as salad dressings, cheese, sour cream, etc. Sometimes just removing the condiments makes it a healthier choice. If you must have the condiments look for low calorie, fat-free dressings and get them on the side. As an example, Newman’s Own Ranch Dressing contains 170 calories and 15 grams of fat per serving. Newman’s Own Low Fat Balsamic Vinaigrette has 40 calories and 3 grams of fat. Here is a list of the LEAST healthy fast food choices:

Butter

Mayonnaise

Cheese sauce

Most “special sauce”

Tartar sauce

Sour cream

Gravy

Guacamole

 

When it’s time to choose your main entrée try to avoid the following MODERATELY unhealthy choices:

Chicken nuggets

Croissant breakfast sandwiches

Fried fish or chicken sandwiches

Fried chicken

Large and jumbo-sized fries

Onion rings

 

Now for some HEALTHY fast food choices:

Grilled chicken or fish sandwiches (a Jody Victor suggestion)

Whole wheat rolls

Fruit or fruit and yogurt

Baked potato (watch those sides!)

Salad with low-fat or fat-free dressing on the side

Single hamburger patty

Low-fat deli sandwiches on wheat or pita (watch those sides!)

Wraps on whole wheat tortillas, no dressing

Fat-free or low-fat milk or water ( a Jody Victor suggestion)

 

Important things to remember when ordering fast food for your children:

Soda/Pop is highly caloric (32-ouncer has 310 calories)

Avoid chicken nuggets (sorry imposters of chicken)

Skip the fries (consider taking along carrots, grapes, etc. instead)

Order the kids’ meal with substitutions (most places will substitute milk or water for the soda)

 

Sit-down restaurants also offer the same choices between healthy and not-so-healthy foods. Restaurant patrons tend to believe they are eating healthier because the act of gathering around the table with the family feels healthier. Here are a few simple rules to keep in mind while dining out:

Avoid buffets (all-you-can-eat promotes overeating)

Stick to the light menu. (baked, broiled, roasted, poached or steamed instead of fried)

Don’t be afraid to special order (no sauce or sauce on the side, cooked in oil instead of butter)

Watch portion sizes (restaurant portions are 2-3 times larger than normal, order a la carte)

Share (reduces portion size and increases variety)

Remember the big picture (if planning to eat out later cut back earlier meals in the day)

 

In the quest for healthier eating while on the run, people will slip up. If you overeat or choose less healthy foods because they sound good, you’re stressed, or you just feel like it, don’t give up. Healthy eating is a lifelong goal. If one meal isn’t healthy, make sure the next one is. Eventually it will be second nature to you.

 

All the Best!

 

Steve Victor

 

Now that the temperature is dropping and Fall is slipping into Winter it’s time to winterize your skin, the largest organ in your body. Colder temperatures and lower humidity take a toll on your skin. Here are some things you can do both externally and internally to help protect your skin from the extremes of Winter:

 

1. USE THE RIGHT CLEANSERS AND LOTIONS. Avoid face and shower gels. Gels have high alcohol content and will dry your skin. Deodorant soaps may also be too harsh. Use a mild soap that is fragrance-free or contains moisturizing ingredients (a Jody Victor suggestion). If possible buy handmade soaps or bars that say “superenriched” or “superfatted”. Look for lotions and creams with very rich oils as the main ingredient. Avocado, extra-virgin olive oil, and shea butter are rich oils. If you have oily skin with dry patches, try a lotion with less-rich oil such as jojoba or hazelnut. Apply lotions after bathing while your skin is still damp to lock in moisture. Do not over-apply lotions. Over-application may prevent your skin from making its own oils. For your hair use a silicone-based oil after blow-drying and apply it to the ends of your hair. Men and women both should use lip balms with sunscreen to prevent chapping. Snow intensifies the sun’s rays. Your hands will need moisturized several times per day, as you tend to wash your hands more often in cold and flu season. If your hands get really dry and redness occurs apply Cortizone 10 to affected areas.
2. CHECK YOUR TEMPERATURE. Don’t overheat your home. Excessive heat draws moisture out of the skin.  Long, extremely hot showers or baths will dry out your skin even more. Try shorter, lukewarm showers instead (a Jody victor suggestion). Use a humidifier in your bedroom or living room once the relative humidity drops below 60 percent. Avoid sleeping with an electric blanket, another moisture zapper.
3. MOISTURIZE YOUR INSIDE.  Drink eight glasses of water a day .For a warmer-upper try drinking hot water with a slice or a splash of lemon. A cup of green tea (full of antioxidants) will help cleanse your body without drying it out. Eat foods high in essential fatty acids such as flaxseed oil or cold-water fish like salmon. Foods high in protein are good for skin, nails, and hair.

All the Best!

Steve Victor