NEW YEAR, NEW YOU
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How to make a good resolution, and how to stick with it! Page 5
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New Year, New You
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Table of Contents Page Content
3.
NEW YEAR, NEW YOU
5.
HOW TO MAKE A GOOD RESOLUTION
7.
THE HISTORY OF RESOLUTIONS
9.
GOING SMOKE FREE
11.
EFFECTIVE WEIGHT LOSS
13.
MONEY SAVING TIPS
14.
ELIMINATING ALCOHOL
15.
VACATION OF THE YEAR!
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New Year, New You? M
aking New Year’s resolutions is a popular Jan. 1 tradition, often spurred on by the extended holiday season that has many Americans eating, drinking and spending more than they usually do.
Here are some fast facts about New Year’s resolutions: • Almost half of all Americans made a New Year’s resolution in 2018, according to the National Network of Libraries of Medicine. However, only about a fifth of those reported feeling they achieved that resolution. • Most popular were “be a better person” and “lose weight.” Tied for second were exercising more, eating healthier and getting a better job, according to Live Science. • A 2009 article in Psychology Today said 22 percent of respondents in a survey fail in sticking to their resolutions in the first week. By one month, 40 percent have given up, and by the time April rolls around, half of people who made resolutions have stopped. • According to K International: The Language Blog, the practice of making New Year’s resolutions is more common in countries with a strong Protestant influence. A 1951 study found resolutions were a tradition in Scotland, Australia, England, Wales, Northern Ireland and South Africa, but not Latin America, Scandinavia, Asia or Eastern European countries. • A 2013 Google Maps project called Zeitgeist mapped New Year’s resolutions submitted from people throughout the world. Health-related resolutions were most common in the United States and Egypt, loverelated resolutions were most likely in Australia and Japan, Russians were more likely to
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focus on education, and people in India set career-related resolutions. • In 2017, Twitter looked at New Year’s resolution-related tweets to determine the most popular resolutions. They were: diet, exercise or weight loss; read more; learn something new; save money; be nicer; get a new job; give more to charity; drink less alcohol; get more
sleep; and make new friends. • In the New Year’s battle of the sexes, women win. According to a study from the nonprofit Stroke Association, 20 percent of women achieved their resolutions in 2017, compared to 16 percent of men, although men were more likely to achieve fitness-related goals like running or eating healthier.
Popular resolutions traditionally have been diet, exercise or weight loss; read more; learn something new; save money; be nicer; get a new job; give more to charity; drink less alcohol; get more sleep; and make new friends.
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New Year, New You
How to Make a Good Resolution PICK ONE THING AND SET SMALLER GOALS ALONG THE WAY
If your goal is to lose 50 pounds in a year, set a goal to lose a pound or two a week. From there, make small changes to your diet and exercise routines. Changes that you know you can do. Make those steps doable, and celebrate your accomplishments, however small they may seem. It also helps to write your plan down once you’ve made it. Writing goals down is a good way to measure your progress and will require you to articulate more clearly what you actually want to accomplish. Having that clearly articulated goal will make feeling successful that much easier.
DON’T WORRY ABOUT SLIPPING UP
If you’ve gone all week without a cigarette and then light up after a stressful day at work, don’t give up on your resolution. It takes time to learn to break the habit of smoking, binge-eating, or staying up too late, just as it takes time to create a habit of eating lots of fruits and vegetables, exercising every day or studying for a class.
ENLIST OTHER PEOPLE
Find a workout buddy, somebody else who wants to have an early morning walk instead of an early morning smoke, an online group with whom you can exchange healthy recipes, a friend who also wants to save money or someone else who can go on the journey with you and encourage you, both when you’re doing well and when you slip up. Even if you don’t have someone making the same resolution, let the people around you know about your goals so they can help hold you accountable, give you feedback and congratulate you.
Most people who set New Year’s resolutions don’t reach their goals.
A
ccording to Nebraska’s Department of Health and Human Services, many people give up on their resolutions because the goals they set are either unrealistic or vague, or they set too many to be able to focus on one. Losing 20 pounds in a month is unhealthy, going from no exercise to exercising for three days every day, or immediately sticking to a budget perfectly aren’t the goals that will get you in shape or out of debt. Before creating a plan and telling people, though, the most important step is picking a goal that you really want to accomplish and that you are ready to make. Otherwise, you may set yourself up for failure.
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New Year, New You
HISTORY Resolutions of
I
t didn’t start with the advent of gyms or fad diets or budget apps. As it turns out, thousands of years ago, at the start of a new calendar, humans were making resolutions to be better. According to an article in Live Science, the tradition started in the Bronze Age, about 5,000 years ago, and continued a millennium later with the ancient Babylonians, who celebrated the new year in March when the spring harvest came.
ANCIENT BABYLON
During their 12-day new years festival called Akitu, the Babylonians crowned a new king or reaffirmed their loyalty to the old king, according to History.com. At this time, people also made promises to the gods to pay their debts and return items they borrowed in the last year. Their resolutions came with a threat; if they didn’t follow through, they would follow out of the gods’ favor.
ANCIENT ROME
Roman Emperor Julius Caesar is responsible for making January 1 the start of the new year. The Romans believed the god Janus, for whom January is named, symbolically looked backward to the previous year and ahead to the new year, so people offered sacrifices and promised good behavior during that year. There were public ceremonies and oathtakings during the first part of the day, while the second half of New Year’s Day was spent being social and giving each other gifts, according to Live Science.
EARLY CHRISTIANS
Even in the 1700s, New Year’s Eve was a time to party. In 1740, clergyman John Wesley created covenant renewal services, more commonly known as watch night services, which took place on New Year’s Eve or New Year’s Day, to give the spiritual an alternative to the worldly celebrations. These days were spent praying and making resolutions for the coming year and are still popular today in some Protestant churches, according to History.com.
NEW YEAR’S RESOLUTIONS TODAY
For most people setting goals at the start of the year now, the tradition has lost its religious angle. Most of us don’t make promises to other people or to the gods, but instead set our own goals, most of which are related to self-improvement, such as losing weight, quitting smoking or exercising more. Most of us also don’t keep our New Year’s resolutions for very long; according to History.com only about 8 percent of people who make resolutions succeed.
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ONE OF THE MOST POPULAR RESOLUTIONS
Going
Smoke-Free O
ne of the most popular resolutions is quitting smoking. More people are addicted to nicotine than any other drug and quitting may require several attempts, but it is doable. According to the U.S. Department of Health and Human Services, there are more former smokers in the United States than there are current smokers.
BeTobaccoFree.gov, an HHS resource, offers tips and resources on how to follow through on this resolution and give up smoking for good.
Why Stop Smoking?
Quitting smoking lowers the risk of lung cancer, heart disease and stroke within a year or two of quitting, as well as a reduced risk of respiratory symptoms like coughing, wheezing and shortness of breath. These may not disappear entirely, but they will become less severe. While these effects are more pronounced the earlier you quit smoking, people who quit at any age see the benefits. Even if you’ve already tried to quit smoking, it’s worth trying again.
Getting medical help
Because nicotine is so addictive, people quitting smoking will experience withdrawal symptoms, including irritability and anxiety, difficulty concentrating, hunger and cravings for tobacco. These could be severe enough to warrant speaking to a doctor about mitigating the effects. Before you quit smoking, talking to a doctor is a worthwhile investment to get advice and other resources, including referrals for counseling, behavioral therapies and medical treatments. Accessing support groups Talk to your doctor or therapist about local support groups for people who are also quitting smoking. You can also call (800) QUIT-NOW, which is a free telephone support option that routes callers through to their state quitline programs; these programs may offer support, advice and counseling from coaches, a personalized plan to quit, ways to cope with nicotine withdrawal, free or discounted medications and referrals to other resources.
Patches, pills and gum
Over-the-counter nicotine replacement produces include patches, gum and lozenges. Make sure to follow user instructions to ensure you’re not getting more nicotine than you need to manage cravings. There also are prescription products available, including a version of the nicotine patch, an inhaler or nasal spray. Your doctor may also talk to you about prescription medications that help you quit smoking that don’t contain nicotine.
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EFFECTIVE
weight
LOSS
FOR THE NEW YEAR
Considering the rates of obesity in the United States, it should be no surprise that losing weight is high on the popular New Year’s resolutions list. But be careful how you approach this resolution. According to the Centers for Disease Control and Prevention, weight loss isn’t always as easy as calories in versus calories out and losing weight shouldn’t be your end goal; you want to maintain a healthy relationship with your body and food in general as you’re making changes to live a healthier and more enjoyable life. Talk to your doctor about your weight, how much you’d like to lose and beneficial ways to do so, so you’re not running the risk of turning to disordered eating.
Don’t fall for the promise of easy results Losing weight takes time, hard work and adjusting your lifestyle to healthier eating habits and more exercise and physical activity. Fad diets may help you lose weight quickly, but it’s generally not sustainable. As you’re making your plan, find a program or lifestyle that you can see yourself living for the long-term. People who lose weight gradually – one to two pounds a week – are more likely to keep that weight off, according to the CDC.
Know your healthy weight Not needs the same number of calories. Talk to your doctor or nutritionist about a weight range and how much you need to eat for healthy weight loss or weight maintenance. Remember, the more calories you burn through exercise or manual labor, the more you need to eat. Once you have a weight goal, create a lifestyle plan that will enable you to get there over a healthy period of time. Check in regularly; as you lose weight, you need fewer calories per days.
Monitor your progress Track your calories, weigh yourself regularly (but not daily; weekly is sufficient) and track your exercise. You can also measure your hips and waist and take pictures of yourself as you lose weight. Also pay attention to how your clothes fit or if you feel the pressure on your knees, ankles, back and other joints ease up. A healthy lifestyle is about a lot more than losing weight, so give yourself credit where it’s due.
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New Year, New You 13
save
it
Resolve to Keep Your Pocketbook Under Control Each year, Americans promise to improve their financial situations by committing to saving more money. Having a healthy savings account can protect us from emergencies, enhance retirement and allow for financial freedom. If you’re having trouble finding the funds to build your bank account, follow these tips to help it grow.
Asses Your Obligations
A healthy savings account can allow from finanical freedom and safeguard you in emergencies
There are numerous expenses that Americans are required to pay. Are you sure you’re getting the best price? Limiting the monthly payments you make towards health and auto insurance; a mortgage payment and automotive loans can significantly increase the amount you save. Check with your policy holders and lenders for options to reduce your monthly obligations. For instance, your vehicle’s insurance costs can be drastically reduced when bundling it with another policy. You may even qualify for discounts based on safe driving or meeting an age threshold. Your mortgage can be impacted if you choose to refinance your loan. While this option isn’t right for everyone, those who
meet the requirements of their lenders can receive more competitive interest rates.
Bank Account Fees
Your bank accounts should work for you, not against. When signing up for a new savings or analyzing an existing account, investigate the associated fees. Some banks waive the additional expenses if you meet certain requirements. It’s important to understand their unique circumstances. Ask an agent about interest-earning accounts so your nest egg will grow as you continue saving.
Save on Groceries
When you’re navigating the aisles of a grocery store, you can save by buying off-brand products. Especially for foods, avoiding the name-brand items can save you a significant amount. If you’re unsure about considering a lesser option, compare the labels of the store’s offerings to find that much of the ingredients are the same. Buying in bulk is another great way to save on necessities that don’t spoil. Some warehouse outlets offer great savings for a small membership fee.
14 New Year, New You
Eliminate
ALCOHOL
New Year’s Eve is a good time to quit Many Americans celebrate the end of another calendar by indulging in alcohol with family or friends. When drinking responsibly, people typically won’t experience serious complications. However, if it becomes part of your routine, it is time to take steps to eliminate alcohol altogether before it takes hold on your daily life. Alcoholism may be carried in our genes, according to the National Institute on Alcohol Abuse and Alcoholism. If you know of someone in your family who has become trapped by this dangerous addiction, it’s important to know you’re at a higher risk of developing it. Even those who have no family history of alcohol abuse can become dependent.
Begin on New Year’s Eve
If you intend to be serious about ditching alcohol consumption in your life, New Year’s Eve is a great day to start. A day that is known for drinking and outlandish parties is a good time to avoid alcohol. The Mothers Against Drunk Drivers organization reports that New Year’s Day is the most dangerous day of the year for drunk driving on our nation’s roadways. Keep yourself and your body safe by staying in and enjoying the holiday with loved ones.
If You Need Help
If eliminating alcohol from your lifestyle doesn’t seem to be a feasible option, it’s time to get help. Be honest with your health professional about the amount you drink to find out what your best options are. According to the NIAAA, sometimes medication and counseling is all it takes for some people to stop. If drinking has overtaken your life, you might be referred to a rehabilitation program. You can reach the American Addiction Center 24 hours a day at 888-635-1745.
How Alcohol Hurts your Health
You might be unaware of the toll excessive drinking can take on your body. Here are some conditions you might experience as reported by the NIAAA. • Heart problems: You will be more at risk for serious heart conditions such as high blood pressure, stroke and cardiomyopathy. • Liver: Constant drinking can cause serious damage to your liver. Some common conditions are fibrosis, cirrhosis and alcoholic hepatitis. • Cancer risks: Excessive drinking raises the risks of mouth, esophagus, liver and breast cancers. • Immune system: Heavy drinking can lessen your body’s ability to ward off infections. Pneumonia and tuberculosis are just two diseases that are more easily developed in alcoholics.
New Year, New You 15
YOUR
Year
TO
TRAVEL
T
This can be the year when you take the vacation of a lifetime. With the right planning and budget for your adventure, you can enjoy a popular destination without a financial burden.
Create a list of attractions with your friends or family to choose an incredible place to visit and make it a New Year’s resolution to achieve it. When you plan a vacation with multiple people, it’s important that everyone does their share to make it happen successfully. Task individuals with different stages in the process like booking rooms or flights, finding exciting events and coordinating dates that work for the whole group. One way to avoid the difficulties of booking a vacation is hiring the expertise of a professional travel agency. Their knowledgeable staff will take care of everything so your group can simply show up on time and enjoy an amazing experience. Whether you’re planning to take a luxurious cruise or visit a gorgeous resort, a lavish vacation can be a great way to recharge your batteries and come back to your daily life refreshed. Here are a few incredible destinations to consider from the Travel Channel.
Cancun, Mexico
You probably associate this location as the ultimate springbreak party central, but there are also incredible attractions to make this beach land the perfect family friendly retreat. With miles of beaches and waterfront properties to stay, Cancun is a wonderful place for groups who want to witness endless oceans and amazing amenities.
Orlando, Florida
While Orlando is probably most well-known for being the home to Disney World, there are many other places to visit. Children will relish in the magic of Legoland and the be awestruck at Sea World. For the brave, don’t forget to check out Gatorland, which is a 110-acre habitat featuring exotic wildlife life including alligators, crocodiles and a multitude of snakes.
New York City
If you haven’t experienced the hustle and bustle lifestyle of one of the country’s busiest cities, New York provides a vacation like no other. Pack your bags and visit the famous Central Park, catch a Broadway show and take in the thriving art scene the city offers.
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