How to (Realistically) Improve Your Health in 2016

It’s the beginning of a new year, so that means our New Year resolutions are fresh in our minds. For most of us, our resolutions include something to do with getting healthier. Resolutions such as losing weight, exercising, and quitting smoking are among the most common resolutions made each year. Unfortunately, by the time Valentines Day rolls around, most of us have forgotten or given up on our goals completely. This year, I challenge you throw away the age-old “lose weight” resolution, and try a different approach to improve your health holistically in 2016. Here are some resolutions to consider this year:

1. Eat 1 serving of vegetables with every meal. 

Often times, resolutions follow along the lines of “stop eating junk food, cut out added sugar, and no more trips through the drive-thru.” While these resolutions are important and get a thumbs-up from our doctors, temptation often gets the best of us. These resolutions are easily broken and forgotten. So this year, let’s shift the focus from what we are eating (junk food, sweets, etc.) to what we are not eating (fresh fruits and vegetables).

We all know that consuming sugary and fatty treats is bad for our health, but many people do not realize that not consuming enough fruits and vegetables is just as bad. Here is an example:

Last year, your typical dinner was a hamburger and fries. In order to follow your resolution to“eat healthier” this year, you swapped out the burger for a chicken breast and the fries for baked chips. This new meal is definitely healthier, being lower in saturated fat, salt, calories. However, it is not balanced. Your diet is still lacking the essential vitamins and minerals that are naturally-occurring in fruits and vegetables.

Vegetables contain essential vitamins and minerals that our body needs to function. There are certain vitamins found in plants that are essential for our metabolism. Therefore, consuming enough fruits and vegetables a day ensures that our bodies are functioning optimally and are metabolizing our food properly. If you cut out only “junk food,” and fail to eat fruits and vegetables, your body will remain malnourished.

Instead of cutting out food from your diet, try focusing on adding the right food to our diet. Doesn’t that sound a bit easier and more enjoyable?

2. Quit Smoking.

If you are smoker, the very best thing you can do for your health this year is to quit. If there is one healthy resolution to pick, this is the one.

The new year is a great time to quit tobacco and when you're ready to quit tobacco, the WI Tobacco Quit Line is ready to help. Callers will talk with a friendly quit coach, receive a FREE two-week supply of quit-tobacco medication along with personalized strategies on how to quit. Make this your year. When you’re ready to quit tobacco, the WI QuitLine is there, 24 hours a day. Just call 1-800 QUIT-NOW (1-800-784-8669).


3. Unplug.

Life can get stressful. It can be overwhelming. With modern technology, it seems we are always connected to each other. Phones, text message, email, and Facebook makes it possible to get ahold of anyone at virtually any time.

When is the last time you physically ‘turned off’ your cellphone?  How long can you go without checking for messages?

I challenge you to unplug this year—just for one hour a day. It can be the first or last hour of your day, or right in the middle to recollect your thoughts. By unplugging for an hour, you will have time to focus on your current state of mind and well-being.

4.Get involved.

How does being involved in your community make you healthier? This resolution is often not associated with health, but in fact, belonging to and getting involved in your community is an important aspect of living a longer, healthier life. Having a sense of belonging in your community often improves your mental health and encourages a healthy lifestyle. So this year, make a point of getting to know your community.

Want to get involved, but don’t know where to start? Check out our re:TH!NK Website for opportunities to volunteer.

Safe Holiday Drinking

The holiday season is a wonderful time to reconnect with your family and friends, and celebrate what truly matters most. Many of these celebrations involve alcohol, and more people are likely to drink beyond their limits during these celebrations. Drinking beyond your limits could have serious consequences ranging from fights to falls to traffic crashes to fatalities. Here are some ways to have a safe holiday season.

Know the effects of alcohol
Alcohol initially acts as a stimulant, and this causes people to feel upbeat and excited.  However, alcohol will also decrease inhibitions and judgement which can lead to poor decision making. Alcohol can also affect people’s reaction time and balance which can lead to accidents. Some people may become aggressive. Alcohol primarily act as a depressant, hindering signals in the brain that control automatic responses such as the gag reflex. Continuing to drink despite clear signs of significant impairments can result in a potentially deadly type of overdose called alcohol poisoning (NIAA). Symptoms of alcohol poisoning are mental confusion, inability to wake up, vomiting changes in breathing, seizures and hypothermia. Blackouts can occur when someone is severely intoxicated. Blackouts cause a person to have periods of amnesia and they do not remember what happened while they were drinking.

Know your limit
Everyone can tolerate a different amount of alcohol. With that being said, there are some standards put in place by the National Institute on Alcohol Abuse and Alcoholism. The standard for women is no more than 3 drinks on any day and no more than 7 drinks per week. The standard for men is no more than 4 drinks on any day and no more than 14 drinks per week (NIAAA).

Have “drink spacer” and pace yourself
Having a non-alcoholic drink between each alcoholic one has a couple of benefits. You are not getting impaired as quickly, and you are controlling what you are drinking. You are also more likely to keep to the 3 or 4 drink limit depending.

Always have plans to get home safe 
According to recent studies, the holiday season is one of the most dangerous time of the year for drunk driving and alcohol-related fatalities (Alcohol Monitoring Systems). Have a designated driver or a taxi take you home if you will be drinking.

Have a safe and happy holiday!

Surviving Holiday Stress

Ah, the holidays. A time of joy, lights, festivities, and... stress.

There are many stressors during this time of year: buying gifts (especially during financial strain), family interactions, entertaining, travel hassles, and thinking about loved ones who have recently passed. These things can be overwhelming for all of us, and these stressors can be especially triggering for those who are experiencing mental health conditions such as anxiety and depression. When stress is at its peak, it's hard to stop and regroup. And while some symptoms of stress may require professional mental health treatment and support, there are some strategies you may be able to do yourself to lessen the emotional toll of the holidays. Who knows, maybe you'll find a strategy that you'll begin to use whenever you're stressed, whether it's the holiday season or not. You'll never know until you try it!

• Take four deep breaths. Close your eyes. Slowly inhale and exhale four times, making sure to completely exhale each time, pushing all the air out. If your thoughts wander, that's ok, just go back to focusing on your breathing. If you need some guidance, try inhaling and exhaling in sync with the video below. (Inhale as the shape grows larger, and exhale as it shrinks.)

(Source: ghostvvolfe)

• Acknowledge your feelings. It's ok to feel whatever you're feeling. If you're feeling tense and stressed, acknowledge it and take some time to do what you need to do to comfort yourself. If you've recently lost a loved one or can't be with loved ones, know that it's ok to feel sadness or grief. Give yourself some time to cry or express your feelings.
• Make yourself a priority. Remember to schedule some "me" time and take care of yourself. Once you take care of yourself, you'll be better able to check off your "to-do" items.

• Don't abandon healthy habits. It may be tempting to indulge in all the cookies or the extra eggnog, but focusing on your health and sticking to your routine can be so important. Try eating a healthy snack before holiday parties so you don't go overboard. Or take a small amount of your "less healthy" favorites and a larger amount of the healthier options. Try going for a walk after a meal and remember to drink plenty of water.
• Stay tobacco free. The holiday season can also be especially challenging for those who are working to quit smoking or stay tobacco free. Remember, the WI QuitLine is here to help, just call 1-800-QUIT-NOW to talk with a coach and get free quit medication sent to you. It can make quitting (or staying quit) much less stressful this holiday season.

• If you know of someone who may be struggling during the holidays, reach out. Whether they've lost a loved one, are experiencing a lot of stress in their life, or are just having a tough time, be there for them. Express your concern and sympathy, really listen to them, and ask what you can do to help. It could be helping them with errands, going out to lunch, or just sitting with them. If you think they might be experiencing a mental illness, remind them that mental illnesses are treatable and that help is out there.

Whatever works for you, remember to stick to it! We all have mental health and we all need to work on staying mentally healthy. We can't be truly healthy without taking care of our mental health, so this holiday season, make sure to pay some attention to your brain and emotions and practice self-care! 

Change "Holiday Blues" to "Holiday Greens!"

The holidays are upon us! Actually, I think they snuck up on us this year. The amazingly beautiful fall weather has fooled us into thinking we have more time to prepare! But now here we are. For many, the holidays are a time that sabotages even our most concerted efforts to eat healthy, sometimes sending us on a downward spiral, as our sugar, salt, and unhealthy fat consumption increases, causing us to crave even more of the same.  Ever heard of the holiday blues? How about turning that trend upside down this year? Want to enjoy all the warm feelings the holidays can bring, while avoiding these holiday pitfalls? I call this the “Holiday Greens!” Prove to yourself that you can change your course by giving these tips and tricks a try!

Whether you’re hosting or going to visit family and friends for a holiday meal, being prepared can help you and everyone to feel better while not feeling deprived. This first tip is very important: be sure to eat something nutritious before you go to the party, or before your guests arrive!  Showing up hungry will make it nearly impossible for you to resist overeating.  At a minimum, have a piece of fruit or a small salad. Include a little protein as well, such as a few nuts or seeds or a hard-boiled egg. Second, always prepare a healthy favorite dish to share that you really enjoy.  That way you know there will be something “safe” for you to eat.  And hopefully others will appreciate and enjoy a healthy option too!  And be sure to avoid grazing by the food table all day.  Fill a plate, taking a small amount of your “less healthy” favorites so you don’t feel deprived….and take a larger amount of the healthier choices (like the one that YOU brought!)

Think about it this way.  Fifteen minutes after your choice was made, how do you feel?  If you ate anything and everything you thought you wanted, are you still enjoying those foods fifteen minutes later?  Or are you feeling guilty or sick to your stomach from over-indulgence?  Fifteen minutes after you ate a healthy plate, are you feeling satisfied and good about your choice?  Most likely the answer is yes! So think about jumping ahead and thinking about how you want to feel in 15 minutes!

After the meal, try some herbal tea to warm you up and keep your hands and your taste buds busy so you can leave the cookies or other desserts for others.  I saw a new tea at the store this year that was egg-nog-flavored. Yum! So let others deal with the regret, or the unwanted pounds, while you’re left feeling confident and pleased with the choices you made.  Or maybe you’ll start a new trend, with a group of people supporting each other’s health!  Sometimes walking away from the food, and getting a little fresh air and exercise outside, is enough to give you motivation to resist.  Drinking a glass of water is another good choice, because thirst and dehydration can often mask themselves as hunger.

See below for favorite recipes that I call "holiday greens substitutions,” including avocado dip made with Greek yogurt, (double or triple the dip for a party), or pumpkin pie made with a few key ingredient changes. The Green Beans with Pine Nuts are amazing and popular in any crowd.  Try mashed sweet potatoes for a beautiful nutrient-rich alternative to potatoes. I like to grill my sweet potatoes until the skin starts to blacken to bring out their natural sweetness, while adding a little cinnamon and butter (as desired, but not needed). See below for additional links to some of my favorite websites with alternative holiday recipes.

Spending just a little time planning is key to giving yourself that edge to help resist temptation during the holidays.  Bring healthy options for yourself and others, eat before you go, and feel good about yourself this holiday season!

Avocado Dip

Ingredients:

·         1 large peeled and pitted avocado

·         2/3 cup plain Greek yogurt

·         1 diced tomato

·         dash or two of cayenne pepper

·         sea salt and black pepper

Directions:

1.       Mash avocado with a fork until very smooth.

2.       Add yogurt, tomato, and cayenne. Blend until smooth in a food processor or blender or with a fork.

3.       Add sea salt and fresh black pepper to taste.

4.       Serve chilled with raw vegetables.

Note: For best results, prepare a maximum of 1 hour before serving, or add a little fresh squeezed lemon juice if holding a little longer.

 

Green Beans with Pine Nuts (or Almonds)

Ingredients:

·         1 ½ pounds fresh green beans, washed and trimmed

·         2 Tablespoons extra virgin olive oil

·         2 cloves garlic, minced

·         1/3 cup pine nuts or slivered almonds

·         ½ tsp salt

·         ¼ tsp fresh ground black pepper

Directions:

1.       Add green beans to pot of boiling water.  Cook al dente, about 3 minutes.

2.       Heat oil in large skillet over medium heat. Cook garlic about 30 seconds. Add nuts and cook 3 minutes, stirring frequently.

3.       Drain beans and add to skillet, along with salt and pepper. Toss to coat and serve. 

Pumpkin Pie

Ingredients

Crust:

·         1 ¼ cups whole wheat pastry flour

·         1 stick cold butter

·         Generous pinch Salt

·         1 tablespoon Maple Syrup

·         2 – 3 T cold water

Filling:

·         2 eggs

·         1 (15 ½ oz) can pure pumpkin

·         1 cup milk, or almond or rice milk

·         ½  cup maple syrup

·         1 ½ tsp. ground cinnamon

·         1 tsp. freshly grated nutmeg

·         ½ tsp. ground allspice

·         ½ tsp. salt

·         1 tsp. vanilla extract 

Instructions

1. Preheat the oven to 400.
2. In a bowl or food processor mix the butter, flour, and salt until it resembles the texture of grated parmesan cheese.
3. Add the cold water and maple syrup and mix until it starts to come together in a ball.
4. Roll the dough out on a lightly floured surface, dusting the rolling pin with flour. Place into the pie plate.
5. Finish edges. Prick with fork in several places. Line with parchment paper or foil and weight with dried beans or rice. Place in oven for about 10 - 12 minutes. Remove from oven and let cool. Lift parchment or foil and weights and remove them from baked shell. Set aside.
6. Reduce oven temperature to 350°.
7. In a medium bowl whisk the filling ingredients together
8. When the crust is ready, add the filling
9. Bake for about 40 minutes, or until the outer inch of the pie (nearest the crust) is firm.3.1.09

 Other recipes:

http://www.superhealthykids.com/healthy-coconut-banana-christmas-fudge/   

https://www.weightwatchers.com/food/rcp/RecipePage.aspx?recipeid=135361  

http://www.superhealthykids.com/recipe-category/thanksgiving/

Pause. Breathe. Take a Mental Wellness Break.

We all know the feeling: it’s getting colder and darker outside, we’re in the thick of school/midterms/projects/life, stores are playing holiday music before the last leaf has fallen, and the holiday season is right around the corner. It’s prime time for stress and a general feeling of being overwhelmed.

But what if we could take a break, even for two minutes, and just breathe? What if we could hit the pause button on all of the things on our to-do lists, maybe for five minutes, and we could just focus on ourselves?

I know, you’re busy. We're all busy! The thought of doing something nice for yourself can seem ridiculous when you have so many other people and things to think about. But if you don’t take care of yourself, even just every once in a while, it won’t be long before you’re exhausted and unable to care about anything or anyone, and then the to-do items will really pile up.

So in honor of Mental Health Wellness Week, let’s all commit to taking a few minutes to care for ourselves. Let’s literally make time on our calendars (I dare you, make an appointment on your calendar!), just five minutes a day, to take care of our bodies and minds. Regularly include in your life a little bit of love and attention for your own mind and body. It’s time to #treatyoself!

The following ideas are tiny self-care activities you can fit into a short amount of time, usually with little cost. And I know, you might think that meditation or other mindfulness activities are strange or are only for hippies, but I encourage you to try at least one! Part of taking care of yourself is challenging yourself to try something new. (And you might be surprised- meditation is really a lot simpler than you might think!)

• Write down five things you're grateful for. Share one of those things with a friend or family member.
• Start a compliments file. Document the things you like about yourself and/or the great things people say about you to read later.
• Scratch off a "lurker" on your to-do list, something that’s been there for ages and you keep putting off.
• Have a "no electronics" night. Turn off your phone (or put it on airplane mode), and free yourself from the constant notifications of social media and email.
• Take a nature walk. Make sure to notice the trees, sky, and any animals you see.
• Go cloud-watching. Lie on your back, relax, and watch the sky.
• Take another route to work. Mixing up your routine in small ways creates new neural pathways in the brain to keep it healthy.
• Pay complete attention to something you usually do on autopilot, like brushing your teeth, driving, eating, or anything in your morning routine.
• Take a five minute break to laugh. Watch a funny cat video or listen to a stand-up comedian's podcast! (If you need some ideas, check out my personal favorite, Simon's Cat!)

• Fix a small annoyance at home that’s been nagging you—a lost button, a drawer that’s stuck, a light bulb that’s burned out.
• Punctuate your day with a mini-meditation with one minute of awareness of your thoughts, feelings, and sensations; one minute of focused attention on breathing; and one minute of awareness of the body as a whole.
• Do a mini-declutter. Recycle three things from your wardrobe that you don’t love or regularly wear.
• Get out of your comfort zone, even if it’s just talking to a stranger at the bus stop.
• Edit your social media feeds, and take out any negative people. You can just “unfollow” them; you don’t have to delete them.
• Oxygenate by taking three deep breaths. Breathe into your abdomen, and let the air puff out your stomach and chest. Then breathe out fully through your mouth, letting go of any air you may be holding in. (If you're looking for some guided mindfulness exercises, check out http://www.freemindfulness.org/download, where you can download free audio files!)
• Dance around! Consider this your cue for a silly impromptu dance party. (Five bonus points if you do it out in public!)

• Stretch out the kinks. If you’re at work, you can always head to the bathroom to avoid strange looks.
• Run (or walk, depending on your current physical health) for a few minutes. Or go up and down the stairs three times.
• Activate your self-soothing system. Stroke your own arm, or if that feels too weird, put on some hand lotion.
• Spend one minute with your eyes closed, paying attention to your breathing and how your body feels.
• Make one small change to your diet for the week. Drink an extra glass of water each day, or have an extra portion of veggies each meal.
• Let your worries go. Write down some of your worries and thoughts on a piece of paper and literally crumple the paper up and throw it away.
• Be still. Sit somewhere green, and be quiet for a few minutes.
• Get fifteen minutes of sun, especially if you’re in a cold climate. (Use sunscreen if appropriate.)
• Inhale an upbeat smell. Try peppermint to suppress food cravings and boost mood and motivation, or citrus to relieve stress and tension.
• Take a quick nap. Ten to twenty minutes can reduce your sleep debt and leave you ready for action.
• Imagine you’re your best friend. If you were, what would you tell yourself right now? Look in the mirror and say it.

• Use your commute for a “Beauty Scavenger Hunt.” Find five unexpected beautiful things on your way to work.
• Help someone. Carry a bag, open a door, or pick up an extra carton of milk for a neighbor.
• Check in with your emotions. Sit quietly and just name without judgment what you’re feeling.
• Stroke a pet. If you don’t have one, go to the park and find one. (Ask first!) Or consider finding a "puppy swarm"...

• Make a small connection. Have a few sentences of conversation with someone in customer service such as a sales assistant or barista.
• Call someone close to you and tell them how much you appreciate them. Thanking them for their support can boost your mood and theirs.
• Have a self-date. Spend an hour alone doing something that nourishes you (reading, your hobby, visiting a museum or gallery, etc.)
• Exercise a signature strength. Think about what you’re good at, and find an opportunity for it today.
• Take a home spa. Have a long bath or shower, sit around in your bathrobe, and read magazines.
• Ask for help—big or small, but reach out.
• If you want to talk to someone 24/7 at a center near you, call the National Suicide Prevention Lifeline at 1-800-273-8255, no matter what problems you're dealing with.

• If you are located in Calumet, Fond du Lac, Green Lake, Manitowoc, Marquette, Outagamie, Sheboygan, Waushara, Waupaca or Winnebago counties in Northeast Wisconsin, you can also call 2-1-1 to access the United Way's Resource Directory to get information on mental health and many other resources and help in your area.

Hopefully you were able to find at least a couple activities that helped you take a moment and bring yourself back to a comfortable state. One of the biggest things to remember when working on your mental wellness is that we all have difficulties with our mental health once in a while, and we are all in this together. If you are experiencing difficulties, you're not alone. Take it one step at a time, and don't be afraid or ashamed to ask for help. The road to mental wellness is ongoing and takes time, but every step you take, whether big or small, makes a difference!