New Year – New You
January is a great month to start thinking about the things we do that maybe aren’t so healthy and thinking about ways in which we can change them. I recently decided to change my eating habits because let’s be honest, I had a lot of bad ones! I actually didn’t wait until my annual New Year’s Resolutions came around, I decided to dive in right before all the holidays began. My family and friends had told me that this was the worst possible time to make a change, but in my case, it’s been the best possible time! Instead of putting on those holiday pounds, I’ve actually managed to lose weight over the last month!
I had a huge Diet Coke addiction! Let’s just say I had more Diet Coke than what I was supposed to be drinking in water for the day. I’m an all or nothing kind of girl so I cut it out cold turkey and haven’t looked back since! I only managed one headache which I thought was awesome! I also decided to track my food to hold me more accountable, eat more frequently but smaller portions, and eat a lot more veggies! I’m happy to report I’m down 13 pounds!
Whatever your habits may be – maybe you are a smoker who finally wants to kick the habit, maybe you watch too much television, or maybe you need to work on your sleep habits! Whether you’re looking at the New Year to start an exercise program or increase your water consumption – just remember to take it one day at a time. It takes 21 days to break a bad habit and it takes about the same to form a new habit! The right time is NOW! What are you waiting for? Staff from Professional & Personal Wellness can help you set your goals today and keep you accountable towards reaching them. “When ‘I’ is replaced by ‘we’ even illness becomes wellness!”
Acts of KindnessOften times people live their lives out day to day without thinking much about others. Some may have kids, a husband or wife and even parents. We love our friends and family, but what about the people around us. The person standing next to you in line at the grocery store or in line at the gas station? Or what about the people we know, don’t pay close mind to? We live in a world where going through the motions is far too common. Think about how you would feel if someone paid for your gas or for your meal in the drive through. You never know what a person is going through by looking at them from the outside. Acts of kindness can be done where ever and whenever. Acts of kindness are important to practice because they can help change a person’s day and attitude. Not only could you change someone’s day, but you could change someone’s life through one act of kindness. Performing acts of kindness not only has a positive effect on the person receiving kindness, but also for the person giving kindness. Think about all the times that you mad or mean in your life. Think about the time, energy and effort it took to say the words you said, or to maintain the body language that you did. Anger and negativity are contagious, but so is positivity and kindness. cts of kindness can be big or small. It could be paying someone’s bills, or helping a person load their groceries into their car. Large or small you can turn a whole person’s day around by doing one act of kindness. Next time you are in line for your morning cup of coffee, pay for the person behind you. You never know whose life you can change by lending a helping hand or paying it forward.
Tricky traps of sneaky snacks
We all know that nutrition is a big part of our overall health. While nutrition labels were invented to inform consumers, marketing manager managers have managed to sneak a few things under the radar. Reading the nutrition label with an informed eye is the best step to beating them, so here are a few tricks to watch for.
The top of the label describes a standard serving size and how many servings a package contains. However, there are certain items that we look at and make serving size assumptions, so we fail to check the serving size. Sometimes it can be surprising: A bottle of pop may only have 75 calories per serving. But if that bottle contains two and a half servings and you drink the whole thing, you're consuming 225 calories.
The footnote of the nutrition label gives suggestions on important nutrients such as fat, cholesterol and fiber, but these suggestions are based on a 2,000-2,500-calorie diet, and only a percentage of people have those recommended calorie amounts. For moderate active women especially, this may be too high. For very active men, this may be too low. Be sure to check your own BMR at the Nutrition section.
We are in a sugar era, with people eating far more than any time in history, and this high sugar has been linked to the current obesity crisis. But added sugar comes in many forms, which so hard to find on the ingredients label. One study suggests manufacturers add sugar to 74% of packaged foods sold in supermarkets. The FDA requires food producers to list all ingredients in their foods. Here are just a few names of sugar to watch for in the ingredient list: Agave, barley malt, beet sugar, cane juice, caramel, confectioner's sugar, corn sweetener, corn syrup, dehydrated cane juice, demerara, dextrin, dextrose, fructose, glucose, HFCS (high-fructose corn syrup), honey, maltodextrin, maltose, maple syrup, molasses, panocha, rice syrup, sucrose.
I am countercultural. I say “No, thank you” to the credit card offer at the checkout. I often wish I had a
hidden camera to record the disbelief on the clerk’s face, and that of the person behind me, when I turn
down discounts, free stuff, and points on my purchase. At the end of the transaction, I hand them my
business card with my standing invitation: “Let me teach you how to be countercultural.”
Americans firmly believe in “buy now and pay later.” It allows us to indulge our every whim and pay it
off later. In fact, we like debt so much in the U.S. that 78% of us live paycheck to paycheck. According to
the U.S. Census Bureau, the average American household carries nearly $60,000 in consumer debt. As a
nation we have racked up $12.73 trillion in credit cards, mortgages, car loans, and student loans.
So what does financial wellness look like in an instant gratification culture? Well, it’s weird. Financial
wellness basically means saying “No, thank you” to a lot to things others tell us we can’t live without and
we must buy now! It starts at the checkout counter and ends with our retirement plan.
It means living within our means: making a budget for monthly expenses, and intentionally contributing
to savings for goals we may not realize for months, years or even decades. It’s voluntarily avoiding debt.
One of my most successful clients drove a beater for two years while he diligently saved to buy a newer
$8,000 car with cash. That behavior helped him save $10,000 for a down payment on the house he
bought two years later.
The best financial tip I can give anyone any time is this: Don’t buy a sales pitch. Get a strategy. Build a
monthly budget and stick to it. Save to make planned purchases, including holidays gifts, vacations, and
more. Be as diligent about funding your retirement as you are your daily latte. It all pays off in the end.
Dawn Dean is the financial coach for The Financial Opportunity Center of Goodwill Industries of
Central Michigan Heartland. All services are free and confidential. You can reach her at 269-788-6500,
Drink it Up!
This month’s challenge is to match ounce for ounce the amount of water you drink with any other liquids. This is an attempt to have everyone drink more water!
The need for water is well documented and well publicized. We have all heard that we are made up of 98% water, and we are constantly losing water. Therefore the need to rehydrate is ongoing. There are many different approaches to making sure we drink enough water. People are carrying around water bottles, setting timers on their watches, using apps, and counting ounces. Whatever works, I cannot tell you one method is better than the other.
I can tell you what has worked for me.
I drink more water now than ever before because I don’t drink the other things. Years ago I stopped drinking pop and replaced it with more water. I didn’t intend to cut down on the others, Ice Tea, Lemonade and Gatorade, it just happened. As I got in the “habit” of ordering water it seemed I just did it more and more. It is to the point now that I order “coffee and a water,” “beer and a water,” and of course “just water, please.” My advice is to just grab a water every opportunity you have, and you should always be well hydrated.