Resolution Wellness Check

Resolution Wellness

New Year, New You:

If one of your New Year’s resolutions to better yourself is transforming your body and eating healthier, you are not alone. According to YouGov, in 2019, 48% of people wanted to lose weight, 59% wanted to exercise or workout more, and 54% wanted to eat healthier for their New Year’s resolution in 2019. This is a common goal that so many of us share!

Unfortunately, research also shows that two-thirds of people have found it difficult to lose weight amid coronavirus and the resulting lockdowns. In fact, doctors report that many of their patients have gained an average of 3 to 15 pounds of weight during the lockdown earlier this year.

No doubt, 2020 has brought many challenges for us all, from emotional eating to spending excessive sedentary time at home. The impact of these lifestyle changes has contributed to weight management challenges for even the most disciplined dieters and workout enthusiasts among us.

The first step to achieving a healthy body is to reset your mind

Before you start lifting weights, lift the guilt from your shoulders, and start the new year with a positive approach to your health and wellness goals.

To Trim Down Your Waist, Trim Down Your Goals

If it seems that your goals are too hard to achieve, perhaps they are simply too large to accomplish in a reasonable amount of time. It’s easy to become disappointed and unmotivated if you expect to take giant leaps rather than baby steps.

Instead of envisioning one grand goal for a new you, break your goal down into miniature milestones. Take it slow and steady, and remind yourself that the changes you wish are more likely to become permanent changes when they are realistic and focused.

Examples Of Mini-Milestones For Weight Loss May Include:

  • I will lose one pound a week for two months.
  • I will lose six pounds a month for the next two months, and I will adjust my goals if they become unattainable for me.

Examples Of Mini-Milestones For Dieting May Include:

  • I will have one bowl of salad every day for lunch.
  • I will meal-plan three meals a day for the next two months.

Examples Of Mini-Milestones For Disciplined Desserts May Include:

  • I will have one dessert a week.
  • I will have one small piece of chocolate a day.
  • I will have one cheat day a month.

Small changes tend to be more impactful in the long run because they are easier to maintain and are more focused. Don’t be afraid to combine mini-milestones, either.

Attaining three mini-milestones, such as eating one dessert a week, eating a big salad for lunch, and losing one pound a week, is more feasible than one, broad goal of losing 5 pounds a week yet having no direction to accomplish it.

Healthy mind, healthy body

Positivity is the key to a healthy mind, and a healthy mind is the key to a healthy body. Our environments are full of triggers that can cause us to emotionally spiral and lose control of our goals. The first step to gaining control is to change our approach to stress and find healthier ways to cope.

Consider these four values with regards to how you cope with stress:

  1. Commitment

Commit to the relationships you have with yourself, your loved ones, your job, and your passions. Reduce exterior stressors as best as possible. Do not let what you cannot control affect you.

  1. Control

Life throws curve balls. It doesn’t matter how in-control you think you are. When changes shake your world up, embrace the changes with openness. The more flexible you are, the more you can maintain control over those mini-milestones you’ve set.

  1. Challenge

Don’t let changes or challenges scare you. At the top of the mountain is a beautiful view that you never thought possible. Though you cannot control what challenges come your way, you can embrace them for the purpose they serve in bettering you.

  1. Connection

Connect with yourself through forgiveness when you make mistakes, and connect with others who believe in you no matter what mistakes you make. Be confident. You are here for a reason and you are loved, no matter what shape you are in.

Incorporating workouts

Contrary to popular belief, you don’t have to huff and puff your way through workouts in order to lose weight. What you do need is to be consistent, however.

Find a workout plan that you enjoy and change it up when you become bored. While some enjoy running or biking, some have a blast and see excellent results with Zumba. Explore new exercise activities, and do a different one each night of the week to avoid burnout and keep things fresh.

Here are some workout reminders to help you avoid burning out:

  1. Start low-impact and work your way up to avoid over-stressing your body.
  2. Choose exercises that don’t make you roll your eyes.
  3. Find an “accountability partner” or family member who will work out with you and keep you motivated.
  4. Take as many breaks as you need at the start, and reduce the number of breaks you take as you build your stamina.
  5. Rest days are good for you, but if you’re the type who needs to do something every day in order to keep the routine flowing, add yoga or meditation on rest days and use the time to train your mind.

Workout to achieve overall wellness rather than a slim body and you will find that the weight sheds itself. Become more mindful and see greater results.

To attain overall wellness, it is important to find a balance between your mind, body, and soul. Some simple ways to do this are:

  • Meditate: meditation helps to improve memory, mood, attention, immunity, sleep, and creativity. Just a few minutes of meditation a day will reward you in immense ways.
  • Journal: No need to write a novel or follow any format that doesn’t interest you. Try writing out your goals as if they have already happened, the steps you took to accomplish them, and the way you feel now that you have.
  • Get outside: Spending time outside freshens your mood, promotes good sleep, and makes you happy. That’s a fact!

Feed Your Entire Self

Though crash dieting and stress-inducing workouts may achieve temporary results, the effects can devastate your long-term resolutions. By feeding your mind with self-love, meditating, forgiving yourself, and learning discipline, you will enjoy the process of achieving your resolutions and find that the rest takes care of itself.

8 Helpful Hand Washing Habits for Busy Little Hands

Happy Germ Free Holiday

 

They’re cute, but they’re sticky. And busy little hands tend to be covered in germs.

As simple as it is, kids don’t always want to wash their hands, yet it’s the best way to prevent seasonal sickness like colds and the flu. If you’re a parent to younger children, you may relate to the uphill battle of routine hand washing. 

Observed the first week of December, Handwashing Awareness Week helps people remain healthy one hand wash at a time.

In this blog, we’re bubbling up some of the best ways to help the youngsters prevent the spread of germs and infection while building

healthy hygienic habits with handwashing. 

When Should Children Wash Their Hands? 

At first, children might need frequent reminders of how and when to wash their hands. Remind them it’s most important to lather up: 

  • After playing with a pet
  • After coughing, blowing the nose, or sneezing
  • Before touching food or eating
  • After using the restroom
  • After outdoor play

Germs may jump on foods and drinks before consuming them or be transferred to objects like toys and handrails. Without realizing it, children are more apt to touch their eyes, nose, and mouth. Germs can get into the body through these places and make them sick. 

Parent Pro-tip: Take the time to remind your kiddos to avoid touching their eyes, nose, and mouth, especially after washing up. If they are reminded enough to not touch, they’ll build a long-lasting healthy habit. 

 

When Should Kids Start Handwashing? 

No matter what age, handwashing is a must! Help your little ones build good handwashing habits at an early age. Even babies, who put their hands in their mouths, can use a good scrub to keep germs away. Obviously, helping happens for newborns with much assistance from care providers.

Hands-on handwashing help will allow kiddos to become independent hand washers. But “quality checks” will help kids continuously learn and grow. 

What are some fun ways to learn? 

Stick to the basics! Children learn best when kept simple. Practice these five easy steps to handwashing:

  1. Wet – Place hands under warm water to get them wet. 
  2. Lather – Create a nice foam with liquid soap.
  3. Scrub – Spend 20 seconds, scrubbing all sides of the hands. Don’t forget in between fingers, under the nails, and the back of hands. 
  4. Rinse – Make sure all soap heads down the drain. 
  5. Dry – Pat dry with a clean towel. 

It’s best to wash hands with soap and water, but sometimes those supplies aren’t always around. Grab a gel hand sanitizer (which works better than foam) and let it dry completely before touching anything to make sure it’ll work adequately against germs. 

What are Ways to Make Hand Washing Fun? 

Here are seven ways to make hand washing more fun (and less of a chore). 

  1. Sing a Song (for 20 seconds)! Whether it’s “Row, Row, Row Your Boat,” or “Happy Birthday,” singing a song (twice) can make the recommendation of 20 seconds long pass quickly. This is the amount of time that it takes for germs to pack their bags and head down the drain! Need a little help, check out this video and sing along with the kiddo’s while washing everyone’s hands: https://www.youtube.com/watch?v=Vl6r3ae0Xls
  1. Reward good habits with a sticker chart. Creating a plan for handwashing will help make a long-lasting, healthy habit. When they wash their hands, they get a sticker, and then they can collect a reward. Do this until the act becomes customary. 
  2. Put the “FUN” in “FUNCTIONAL” with Fun Soaps. Some soap bars make handwashing an enjoyable habit for kids. Surprise them with smell-good suds or bars with hidden toys inside. 
  3. Crackdown on germs with a quirky soap container. Grab an animal-themed dispenser and tell them to make the corresponding animal sound when they push down on the lever. Ribbit! Ribbit! Soap pump bottles are a stylish and practical way to gain children’s interest in healthy habits.
  4. Glowing gels, like Glow Germ, help teach kids how to wash their hands properly. Put the gel on their hands, rub them together, and let them touch things. The blacklight enables them to see how dirty things got without touching their hands. If you want, you can have kids lather up with the super glowing gel and then wash their hands the best they can. Afterward, use the blacklight on their hands to see where else is dirty (which helps identify areas of improvement). 
  5. Glitter! Glitter! Glitter! You don’t have to buy fancy kits to teach kids how to wash their hands. Grab some glitter from the craft cabinet (or from the dollar store) and place a little bit on their hands. Allow them to play, but check on them later to allow them to sleuth out where the glitter has gone! It’s most likely not on their hands anymore. An exercise like this will help kids understand where germs go if handwashing doesn’t happen.
  6. Washable Marker Trick! Draw a smiley face on the back of your child’s hand with a washable marker. Tell them they will need to wash their hands until he disappears.

Believe it or not, handwashing makes a big difference in improving your health and avoiding seasonal sickness. Make sure to set a good example by talking about proper practices and setting an example by washing your own hands frequently. It’s essential to hit the sink regularly, but it can be a tedious challenge for kids (and some adults). Making things fun makes things memorable. We hope these tips make handwashing a healthy (and fun) hygiene habit for years to come.