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New Year's Resolutions: Ring Wellness in for the New Year! rd411.com
New Year's Resolutions: Ring in Wellness for the New Year! If you did not make a New Year's resolution, it is still not too late. Some people make resolutions on their birthday, but any day will do. Here are some suggested resolutions that will benefit your health. Try the 80/20 approach Trying to eat too healthy can set you up for failure. So instead, strive for healthy food choices 80% of the time, which gives you some leeway for the remaining 20% of the time. You can enjoy all foods on a healthy eating plan, but pay attention to how much and how often you select higher-calorie, higher-fat items. Follow the 150-calorie snack rule Many wholesome, nutritious snacks fall into the 150-calorie level. Make sure your snack includes at least two food groups. Here are some suggestions:
1 cup (C) baby carrots and one sliced bell pepper, served with 2 tablespoons of hummus for 106 calories 1 C low-fat cottage cheese with 1 C canned peaches in lite syrup for 150 caloriesOther great snacks include:
2 ounce of nuts Lean meats Low-fat dairy products Whole grains Fruits VegetablesSet small goals to stay organized Make your life easier by setting small goals to stay organized. Manage time efficiently Organize your time by ranking items as high, medium, and low priority. Focus first on the high-priority items and then remove any low-priority items from your list, if possible. Did you know?
Washing your hands is the best way to prevent the spread of bacteria and viruses. Make it a point to wash your hands frequently. Exercising improves your mood. Aim for 30 minutes of exercise/day. Quitting smoking is the single most important thing smokers can do to improve their health. Smoking is the leading cause of preventable death. If you smoke, resolve to quit today!Contributed by Shawna Gornick-Ilagan, MS, RD, CWPC, CHES Review Date 1/10 G-1268
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In our practice, each patient is given the necessary time to be listened to so that the doctor fully understands the problem bringing them in. Appointments are scheduled one patient at a time in 10-15 minute increments. Treatments consist of muscle stretching, physiotherapy (ultrasound/muscle stim) if needed, deep tissue work on the specific muscle fibers involved, comfortable (but effective) adjustments to the spine (and/or extremities), and carefully planned home instructions and exercises.
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