It’s January, the time of year when people start asking you, “So, what are your resolutions for 2019?”. Ugggg!

You know the statistics; By the 2nd week in January most resolutions have been broken, by February the gym is quiet again and by March most people can’t even remember what their resolutions were.

January can be a great time to reflect on what’s important to you, and where you would like to make some changes. It should be a positive experience with enthusiasm for the outcome.

Goal setting is about aiming for success, not setting yourself up for failure.

Weather it is to learn a new activity, travel more, volunteer, lose some body fat, gain some muscle mass, add yoga to your routine, breath more, eat more whole foods, add more leafy greens to your day, decrease your sugar intake, drink one less coffee a day, be mindful when eating, cut down on alcohol consumption, discover better stress coping mechanisms or smile more often, all goals should be based on the S.M.A.R.T. principle

Specific – Be specific, goals should be clear and distinct. Write them down.

Measurable – How will you know when you have been successful? What is the criteria?

Attainable /achievable – Set yourself up for success. Be realistic with what you can achieve.

Realistic and relevant to you and your life. Are you able to commit to the goal?

Timely or time based – Each goal should have a completion date or timeline.

Remember SMALL changes can make HUGE differences.

Give the goal(s) some thought. Is it really important to you? How will it make a difference in your life?  Write it down and then edit it.

Plan:

• If you are eliminating something from your diet or lifestyle, what healthier choice could you replace it with?
• If you are starting something new where do you see it fitting into your schedule?
• Should you hire a professional in that field to support and guide you?
• When do you expect to feel/see the benefits?
• Can you afford it? Can you afford not to do it?

Making S.M.A.R.T. goals adds motivation, gives you direction, organization and a timeline.

Set yourself up for success in 2019!!

Happy planning and remember the Curtis Health Team is here to assist you. Be accountable to a Curtis Health Team member and we will cheer you on!

It’s that time of year again! Holiday parties, meals and the inevitable weight gain that leads to a New Year’s resolution to lose the extra pounds you packed on are rapidly approaching.

This year, arm yourself with some simple tips and take a healthier approach to how you eat during the holiday season.

• Control portions. You don’t have to deprive yourself. Your favorite foods are still delicious even if you eat less of them. Take the time to enjoy every bite knowing there won’t be an endless supply.
• Think ahead. Have something healthy to eat before you go for the bad stuff. You’ll be more satiated and less likely to turn low-blood sugar into a high-calorie bonanza.
• Be mindful. Are you distracted while eating? While talking to your co-worker at the holiday party, did you count how many bites of cake you took?
• Embrace technology. With so many free apps and websites available, we can manage food diaries, count calories and even get tips on healthy food choices.

With these simple tips, you can avoid the dreaded holiday weight gain. Best of luck and happy holidays from your friends at Curtis Health!

Parents know that getting kids to adopt healthy eating habits can be a daunting task. We understand how important proper nutrition is, but the combination of busy lives, picky eaters and the availability of cheap and easy meals often leads us to make poor food choices for ourselves and our children.

With the new school year upon us, here are some simple ways to start making healthy eating habits together.

Share meals together – The benefits of eating together as a family have been studied extensively. According to numerous reports issued by the National Center on Addiction and Substance Abuse at Columbia University (CASA), “children who eat at least five times a week with their family are at lower risk of developing poor eating habits, weight problems or alcohol and substance dependencies, and tend to perform better academically than their peers who frequently eat alone or away from home.”

Lead by example – Children look to their parents for guidance. If you choose to take the time to prepare a meal instead of stopping for fast food, your kids will take note. Keep healthy foods on hand to avoid falling into the convenience trap.

Have your kids help – Get them involved in the cooking process from start to finish. Let them choose ingredients and help them come up with a healthy meal. Instill a sense of pride in them that comes with seeing an idea turns into a finished product.

Stock your pantry with healthy snacks – When we’re hungry (or think we’re hungry), we grab easy snacks that we think will satisfy the taste we’re craving. If the only options are healthy ones, we’ll make better choices or realize we’re not as hungry as we thought.

By following a few simple guidelines, we can create healthy habits that will last a lifetime.

Fruits can be added to almost any breakfast dish either on top or as a side. Use fruits in salads for lunch or dinner, as a garnish, or a go to in between meals!