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Should You Still Make New Year’s Resolutions

Should You Still Make New Year’s Resolutions

Most articles on making healthy New Year’s resolutions will tell you not to waste your time. Let me show you how they actually may serve a good purpose whether you follow through on it or not, and how to make them truly effective.

Health & Wellness Is All Around You

Once that calendar flips over to a new year, there is no ignoring the usual desires that come with it. Lose weight, stop smoking, eat better, spend less on macrame jean shorts. Ok, that last one might just be me.

But here’s the thing: the stats are not on the side of actually following through on your new resolution. There is a very small percentage of people that are able to follow through on complete life overhauls but they are in the minority, like people who watch Keeping Up With The Kardashians to improve IQ scores.

Just because the failure rate on New Year’s resolutions is high, doesn’t mean they should be chucked to the curb like your withering Christmas tree. There are a few mindset changes you can make to have healthy New Year’s resolutions become more effective.

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1. Whether You Like it or Not, it’s a Reminder to Get Your Butt in Gear

For as much as people say it’s a waste of time to start improving your nutrition or joining a gym in January because it will fizzle out, I don’t think that’s the case. At the very least it serves as a reminder for you to take control of your health each year. Even if it’s only once a year, it’s like a little nagging reminder that you should move things in a healthier direction. If you don’t acknowledge it in January, the thought might still pop up a few months later.

Sometimes, there just needs to be something in the back of your head telling you to make some good changes. This might go on for a few years, but there can also be that year where you are totally ready and it all finally clicks in.

The point is to make that year THIS year.

2. You Are Allowed To Start Small

This is what is truly behind all the failure rate stats: people taking on too much, too soon. If you’ve gone from eating Taco Bell three times a day and your physical activity revolves around clicking the “Are you still there” button on Netflix, you’re going to need to start small. Diving head first into 3-hour workouts and eating rice cakes and broccoli all day is going to become a huge shock to your system. This could overwhelm you and eventually lead to you throwing in the towel.

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No matter what your goals are, the secret is to start small and slowly add in good habits. You can build a healthy lifestyle by mastering a new habit until it becomes second nature. This means starting with something simple and doing it for at least a week or two so it’s familiar. Then you can move on to another one. It’s gradual, comfortable, and you’re more likely to stick with it.

Here are 3 health habits to start out with that are simple but effective.

1. Slow Down Your Time Spent Eating

This doesn’t even require changing what you eat but can help you avoid overeating each day. The average person is eating so fast that they are overriding the fullness signals that go from your stomach to your brain saying you’ve had enough. These naturally occur but take around 15-20 minutes to engage. Most people are eating in 3-5 minutes, sometimes quicker, and don’t allow this natural mechanism to do its job.

You may have had enough food, but your body hasn’t recognized that yet. When that happens, you continue to consume more calories than needed. So whenever you eat, be conscious of the time. Set up the timer on your phone or watch a clock and take at least 15 minutes. This can help you consume less each time and also make digestion and absorption easier for you.

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2. Drink More Water Each Day

Most people are walking around in dehydrated or close to dehydrated states. It’s not always recognizable because dehydration doesn’t only mean crawling through a desert in rags. The problem is this: if you’re not getting adequate water, then you’re throwing your body out of whack. Among other things water is critical for:

  • Digestion
  • Absorption
  • Circulation
  • Regulation of body temperature
  • Cognitive function
  • Transport of nutrients through the body
  • Sports and exercise performance

Your aim is to drink about half your body weight in ounces each day. So if you’re 150 pounds that’s 75 ounces of water. When you figure in a cup of water being 8oz, that equals around 9 cups a day. Since most large drinking glasses can hold close to two cups, you’re at around 4-5 large glasses a day, which is very doable. Another tip I’d give you is to have a glass or two first thing when you wake up to get your body up to speed quicker. Throw in some squeezed lemon and it really kicks up the cleansing and detoxification.

3. Eliminate Or Drastically Reduce Sugar

Now you’re looking at a real change. If you’re like the average person, you’re consuming far too much sugar and sugar is really getting exposed for all the damage it can do. The ‘big three’ dangerous health risks in the United States are obesity, heart disease, and diabetes, all of which are associated with too much sugar consumption. It’s not hard to see that it is something that needs to be eliminated.

I won’t lie, it won’t be easy thanks to the addictive nature of sugar and the fact it’s pretty much everywhere. If you can start cutting out manufactured and processed foods, that will be the best start as that’s where sugar is going to show up. If there’s one thing you do, at least cut out liquid sugar. Don’t drink your calories. That means eliminating soft drinks, juices, and sports drinks. Just this alone can make a huge difference to your health.

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Wrapping It Up

Obviously, your health and wellness go a lot deeper than these three tips. However, if you’re looking to make a change, this is a good place to start. These are tips that aren’t overwhelming, rather they are straightforward and easy to implement. Like I mentioned, don’t do everything at once. Start out with one and go with it for a few weeks until it feels comfortable. Then, move on to another.

If you let yourself gradually adopt new healthy habits every few weeks, by the end of the year you may be looking at a complete overhaul to your health and wellness. So when that calendar flips for the next January, you’ll already be ahead of the game.

Featured photo credit: Paul Wilkinson via flickr.com

More by this author

Jamie Logie

Jamie is a personal trainer and health coach with a degree in Kinesiology and Food and Nutrition.

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Last Updated on March 24, 2021

8 Smart Home Gadgets You Need in Your House

8 Smart Home Gadgets You Need in Your House

We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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Take a look at some of the most popular “smart gadgets” on the market:

1. Smart Door Locks

A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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2. Smart Kitchen Tools

Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

3. Mini Home Speaker Play:1

If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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4. Wi-Fi Security Cameras

These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

5. Nest Thermostat

This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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6. Smart Lighting

Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

7. Google Chromecast Ultra

Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

8. Canary

This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

Featured photo credit: Karolina via kaboompics.com

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