22 minute read
Resetting Health Resolutions: If Your Resolutions Turned Out to be Unrealistic, Reset with Ones Right for You
2020 New Year Resolutions Drink Less Alcohol Eat Better Resetting Get in Shape Quit Smoking Manage My Stress Brain Health
Advertisement
Health Resolutions: Resetting
Don’t Let Those Goals Be Forgotten
So Soon After You Started
words | DYLAN ROCHE
If you woke up on January 1st with ambitious goals to live a healthier life in 2020, but you’re now finding yourself reverting back to the same bad habits you had last year — well, you’re not alone. Falling short of keeping your New Year’s resolution, however, doesn’t mean you have to resign yourself to unhealthy habits all over again.
Instead, take a hard look at the resolution you set for yourself. Was it to lose weight? Take control of an addiction? Reclaim your mental health? Whatever it was, you can reassess your approach, break it down into more manageable steps, set a tangible goal and do it all at a time when you (and the rest of the world) aren’t facing social pressure to reinvent yourself completely.
Be S.M.A.R.T. When Setting Resolutions: When making a health resolution, the U.S. Office of Disease Prevention and Health Promotion recommends setting a goal that is S.M.A.R.T. – standing for – Specific, Measurable, Achievable, Realistic and Timebound. These are good characteristics for any goal, but they’re especially good in this case because New Year’s resolutions tend to be a little vague or overambitious. February Fail: 80 percent of people give up on their New Year’s resolution by February.* Differing research suggest the give-up date being as soon as January 12th, while some say the end date comes a week later on January 17th. The top reasons for throwing in the towel? Unclear goals, feeling overwhelmed and discouraged and not ready to change.
If you’re sticking steadily to your resolutions, then good for you! Keep it up! But if you’re starting to loose grip on your goals, perhaps it’s time to re-evaluate and reset your health resolutions and focus on smaller, more achievable goals that will help you create the healthiest version of yourself in 2020. There are still plenty of months ahead to get it right.
Plan to try out a new type of physical activity each week. Variety will help you find exercises you enjoy and keep you from getting bored. The Department of Health and Human Services recommends adults get 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity every week. If you power walk for a half-hour every weekday before work, you will have met that standard. If you’re having trouble coming up with ideas, just think in terms of the four varieties of exercises encouraged by the National Institutes of Health — Endurance Training (jogging, cycling, swimming), Strength Training (lifting weights), Balance (tai chi) and Flexibility (yoga, stretching).
Aim to run a 5K (or set a similar goal). If you can find a race in your area, go ahead and register for it. This is a great example of having a specific, timebound goal. And the good news is that most healthy people can train for a 5K (3.1-mile) race in just two months even if they aren’t avid runners, according to the Mayo Clinic. Start by switching between walking and jogging for 30 minutes twice a week, alternating it with 30-minute walks on the other days. Aim to steadily increase the amount you’re running versus the amount you’re walking. If you need a more specific training plan, try downloading an app like Couch to 5K, which provides you with 30-minute workouts designed by personal trainers.
Set a recurring date twice a week for physical activity with a friend or family member. This not only keeps you accountable but also makes exercise a fun activity you look forward to. You can go for a walk or a hike together, play pickup basketball, join a recreational sports team, or find a drop-in exercise class. You could even see whether your coworkers want to skip the next happy hour and do a group workout together instead — this trend of “healthy hour” was noted by the American Council on Exercise back in 2013, and it has become even more prevalent in the years since then.
1O % “The Dietary Guidelines for Americans 2015- 2020 recommends no more than 10 percent of your calories come from added sugar.” Aim to consume less added sugar. Although foods like fruit and milk have naturally occurring sugars, many processed foods have added sugars that contribute calories to your diet without any extra nutrients. The Dietary Guidelines for Americans 2015-2020 recommends no more than 10 percent of your calories come from added sugar. To reduce your sugar intake, opt for smaller servings of candy, use less sugar in your coffee or tea, snack on fruit for dessert, and enjoy flavored, unsweetened seltzer water instead of soda.
Add more fruits and vegetables to your diet. The Centers for Disease Control and Prevention notes that fruits and vegetables are great sources of the vitamins and minerals your body needs to function, and because they have fewer calories per volume than most foods, you can fill up on them and feel satiated without taking in too many calories. Next time you make a bowl of spaghetti, use half your typical amount of pasta and replace it with some steamed or sautéed broccoli, zucchini and mushrooms.
Switch to whole grains instead of refined ones. Because whole grains are great sources of fiber and other nutrients, the U.S. Department of Agriculture recommends that half the grains you consume be whole grains. Opt for brown rice instead of white rice or use wholegrain bread instead of white bread. The complex carbohydrates will provide you with sustained energy, and the fiber will keep you full between meals so you’re less likely to overeat.
Where Are Classes Held: TURN Cardio Jam Studios, located at 3105 W. Moore Street, Richmond, VA 23230.
More Info: Visit www.turncardiojamstudio.com, call 804.601.TURN (8876) or send an email to info@turnrva.com.
SURFING IN THE RVA? A Creative and Fun Twist on Traditional Fitness Classes Can Make Coming Back More Inviting.
What is it? SURF – an hour-long fitness class offered by TURN Cardio Jam Studio in Richmond – puts a new spin on the traditional fitness class with all movement taking place atop – you guessed it – a surf board. And to simulate the motion of the ocean, the surf board is strapped to a set of balance balls. But don’t let being a land-only style of surfing make you second guess the fitness benefits and fun you’ll have while working out!
TURN offers three, hour-long SURF fitness class options, which include: • The Outer Banks: considered more cardio and strength training, participants mimick surf moves like paddling out, pop-up and duck dives, as well as uses weighted equipment to round out the intense workout. • Soul Surfer: focuses more on improving agility, flexibility and balance through yoga and stretching techniques. • The Hurricane: a combination of The OBX and Soul Surfer to give you the best of agility and intensity in a workout.
FROM DIRT TO DOORSTEP TO HEALTHIER, TASTIER MEALS Meal delivery services are at an all-time high in popularity. But even the services with the greatest selection can get old at times. Mix it up by making your meal tonight using fresh produce, meats and more sourced locally, and best of all, delivered straight to your door.
What is it? Seasonal Roots, a business offering weekly home delivery of sustainable, local produce and other foods such as grass fed dairy and meats, pastured eggs, bread, coffee, tofu, preserves and more – all made by local artisans. Seasonal Roots currently offers delivery to the Greater Richmond market.
What’s the Cost? Options include: Easy Basket, $24: includes five choices of produce; Family Basket, $34: includes eight choices; and the Veggie Lover Basket, $40: includes 11 choices. All basket rates include delivery fee.
More Info: Visit www.seasonalroots.com to learn more and sign up.
1. 2. 3.
“The Centers for Disease Control and Prevention recommends your date should be within two weeks of your decision to quit, as this is soon enough that you’re not delaying it too long but far enough out that you have time to be mentally prepared.” Pick what’s known as a “quit date” — a date when you will start your “stopping” journey. The Centers for Disease Control and Prevention recommends your date should be within two weeks of your decision to quit, as this is soon enough that you’re not delaying it too long but far enough out that you have time to be mentally prepared. Figure out a day when you know you won’t be busy or stressed, and mark it on your calendar. In the days leading up to your quit date, purge your home of all reminders of smoking, including cigarettes, lighters and ash trays.
Have a plan for what you’ll do when a craving strikes. You could fold laundry, do a crossword puzzle, play Candy Crush or go for a walk. The American Lung Association explains that cravings last for only three to five minutes, so you don’t have to distract yourself long before the feeling passes.
Set milestones and decide how you’re going to reward yourself for not smoking. According to the American Lung Association, the first seven to 10 days will be the hardest. Celebrate when you make it 24 hours, three days, one week, two weeks and a whole month. Your reward could be an outing with a friend, a special dessert or a gift for yourself.
$ 9,125 Wish you had some extra cash? Keep this in mind: if you have smoked 10 cigarettes a day for 10 years, and paid an average of $5 per pack, you have smoked away $9,125! Stop Smoking and Start Seeing the Savings!
QUIT NOW VIRGINIA OFFERS FREE, ROUND-THECLOCK SUPPORT TO HELP YOU STOP SMOKING Richmond City Health Department offers tools and resources that are available 24/7 to help you quit smoking.
How’s it Work? Quit Now Virginia is a personalized support program that partners you with a Quit Coach® to create a custom action plan to help you manage cravings. You choose to connect with your Quit Coach® over the phone or digitally with a Web Coach®. Your welcome kit comes complete with a guide to help design your quitting plan. Then track your progress and connect with others who are trying to quit through the program website. Plus, you’ll receive daily texts and emails encouraging you to stay on track.
How Much Does It Cost? Free
More Info: Visit www.quitnow.net or call 800.QUIT.NOW (800.784.8669).
HUNTER HOLMES MCGUIRE VA MEDICAL CENTER HELPS VETERANS KICK THE HABIT When trying to quit smoking, support can make all the difference. The providers at Hunter Holmes McGuire VA Medical Center understand that challenge, and offer individualized treatment and assistance including group therapy, individual therapy and medication. How Do I Begin to Quit: Primary care at Hunter Holmes McGuire VA Medical Center offers group support and medication treatment every Wednesday, from 9 – 10 am in room 1B-326 at the Medical Center, located at 1201 Broad Rock Boulevard, Richmond, VA 23249. Call 804.675.500 or discuss with your primary care provider.
Scan the QR code above to visit www.quitnow.net to create a custom action plan to help you manage cravings.
Get Support Now by Phone: If a phone conversation sounds better to you, call 855.QUIT.VET Monday through Friday from 8 am to 8 pm . You can speak with a counselor for individualized counseling, help developing a quit plan, strategies to prevent relapse and follow-up calls to help you succeed.
29www.OurHealthRichmond.com Get Support Now by Text: Text the word VET to 47848 from your mobile phone to sign up for immediate encouragement, advice, and tips to help you stop smoking for good. Don’t want to sign up? Not a problem. Text the word URGE, STRESS, or SMOKED anytime to 47848 for immediate text support. * *If you pay for individual texts, this may not be the program for you. Standard messaging rates apply.
“The National Institutes of Health defines moderate drinking as one drink a day for women and two drinks a day for men. In this case, a drink is 12 ounces of beer, 5 ounces of wine or 1.5 ounces of distilled spirits or liquor.” Define what type of drinker you are: The American Addiction Centers defines an alcoholic as someone who is physically dependent on alcohol and cannot stop themselves after one drink. A problem drinker might be irresponsible or unhealthy in their alcohol consumption, but their brain chemistry isn’t such that they are dependent on it. This distinction is important because problem drinkers can learn to drink moderately, whereas alcoholics do not have that option — they must abstain from alcohol completely. If there’s a chance you’re an alcoholic, seek the diagnosis and guidance of a medical professional.
Moderation is key: If you’re a problem drinker who is trying to cut back, you can help yourself consume alcohol in moderation by determining what you’re going to drink and when. The National Institutes of Health defines moderate drinking as one drink a day for women and two drinks a day for men. In this case, a drink is 12 ounces of beer, 5 ounces of wine or 1.5 ounces of distilled spirits or liquor. Maybe you decide you will have a glass of wine with dinner on weeknights, a cocktail at a party on Friday night and a beer at the sports game on Saturday afternoon. Make a plan and stick to it.
Know your triggers: Whether you’re abstaining completely or cutting back, avoid situations where you know people will be drinking heavily or you’ll face peer pressure.
LIVING HANG-OVER FREE NEVER TASTED SO GOOD: TRADING BOOZE FOR FRUIT VINEGARS AND TEA While breweries and wine bars still seem to be popping up on every corner, there is a new movement that’s gaining traction not only in Richmond, but across the nation. “Sober-curious”, as named in Ruby Warrington’s 2018 book, Sober Curious, refers to those who “question the expectation to drink versus going along with the dominant drinking culture.”
What's it About? For those committed to staying alcohol-free, you can still enjoy a nonalcoholic drink out with friends thanks to Richmond-based Mother Shrub Drinking Vinegars. Trendy, local mixologists create tasty mocktails using these small batch vinegars, syrups, infusions and bitters. Have no fear, they are no Shirly Temple indeed. If fruit vinegars aren’t your thing, check out the locally brewed kombucha*, a fermented sweetened black or green tea. * IMPORTANT NOTE: If you are in recovery, carefully consider your choice to drink kombucha as it does contain trace amounts of alcohol. Where Can I Get It? You can find Mother Shrub fruit vinegars at local grocers like Union Market in Church Hill and Stella’s Market in Downtown, Scott’s Addition and Near West End, among others. For a complete list of locations to purchase, visit www.mothershrub.com.
What About the Kombucha? Richmond’s Ninja Kombucha Brewing Company is located at 126 West Brookland Park Boulevard, Richmond. Stop by the taproom for tastings, pours and growler fills. If you’re out and about, get your growler filled at Strawberry Street Market in the Fan located at 415 Strawberry Street, Richmond, (www.strawberry-market.com) or at Outpost Richmond in Forest Hill located at 4813 Forest Hill Avenue, Richmond, (www.outpostrichmond.com), among other places. For a complete list, visit www.ninjakombucha.com. * IMPORTANT NOTE: Kombucha does contain trace amounts of alcohol, pregnant or breastfeeding women should consult a doctor.
SMART IOP OUTPATIENT ADDICTION PROGRAM OFFERS INTENSIVE HELP WITH YOUR BUSY SCHEDULE IN MIND Alcoholism is a complex condition. For some, more intensive care through an addiction center may be necessary to help overcome it. Traditional levels of addiction treatment include inpatient rehab (patient stays fulltime in a facility) and outpatient rehab (patient attends treatment during the day and returns home at night). But when you can’t push pause on life and still need help, Smart IOP might be for you. What’s That? Smart IOP is an intensive 6-12 week online drug and alcohol addiction outpatient program that is covered as an in-network service by many insurance policies. Smart IOP allows access to treatment from home through an online platform, allowing you to maintain your daily commitments to education, employment and other family obligations.
More Info: Start off on the road to recovery by calling Williamsville Wellness in Richmond at 804.599.HELP (804.599.4357) or visit www.williamsvillewellness.com. For more detailed information specific to Smart IOP , visit www.smartiop.com.
315 The number of weekly Alcoholics Anonymous meetings available to attend on various days and times within a 20-mile radius of downtown Richmond. For specific times and locations, visit www.aarichmond.org.
If your New Year’s Resolution was to manage your stress and/or anxiety... 1. 2. 3.
Schedule short breaks regularly throughout your workday and make them as much a priority as any other appointment. This will prevent you from overcommitting yourself or overscheduling yourself. Slow down and schedule breaks: Allow yourself three after-work commitments a week, and make sure you have at least one day on the weekend to unwind and relax. Schedule short breaks regularly throughout your workday and make them as much a priority as any other appointment. This will prevent you from overcommitting yourself or overscheduling yourself, which can cause stress and exacerbate any mental health struggles you’re having.
Recognize what you can – and cannot control: The U.S. National Library of Medicine recommends avoiding stress by recognizing what you can’t change and finding a way to make the most of those situations. For example, if traffic jams during your morning commute are stressing you out, find a podcast or an audiobook that you can listen to during your time in gridlock.
Find a relaxation regime that works for you: Take up a hobby that promotes relaxation and mindfulness, such as yoga or tai chi. By engaging in these exercises, you can take your mind off stressful triggers and focus on calming yourself with controlled breathing.
WHEN YOU’VE GOT TO GET AWAY, GO UP… IN A TREEHOUSE Even if it’s just for a night, a quiet mountain or river retreat where you can decompress can make all the difference. You can find relaxing and unique places where you refresh your mind through services like www.airbnb.com and www.vrbo.com, but for a truly special experience, look into Trailside Treehouse in Richmond, located at 5005 Riverside Drive, Richmond, VA 23225. Check out the Riverside Drive treehouse as an option you and your family can enjoy and help escape from the stress of life for an evening or more. This treehouse, which sleeps up to six people and is dog friendly, offers relaxing hammocks, a built-in slide you can use for getting down and a firepit perfect for roasting marshmallows among the stars. Owners Josh and Carrie Rogers call Trailside Treehouse “A place for guests to renew their senses of curiosity, vigor and wholeness… a place to wonder, get rejuvenated, and just be.”
More Info: To book a treehouse adventure with Trailside Treehouse, visit www.trailsidetreehouse.com or send an email to fun@trailsidetreehouse.com.
WHEN ANXIETY GETS A HOLD OF YOU AND WON’T LET GO Anxiety is your body’s natural response to stress, that everyone contends with at one time or another. But when anxiety starts interfering with your daily life, it may be the sign of something more serious, like an anxiety disorder. If you’re struggling with anxiety and related stress that feels like it is out of control, don’t assume it’s just normal. Help is available through places like VCU’s Anxiety Clinic, which offers services backed by scientific research that can provide you with the care you need.
How Do I Learn More? To learn more about the services offered at VCU’s Anxiety Clinic, visit www.anxietyclinic.vcu.edu or call 804.828.8069.
Scan the QR code above to visit www.trailsidetreehouse.com to learn more about Trailside Treehouse in Richmond.
Where Can I Find Group Support Options? VCU’s Anxiety Clinic also offers group therapy sessions (10 – and 12-week sessions) at a cost of $5 – $10 per session. Each group is open to a maximum of eight participants. Conditions that group therapy focuses on include: social anxiety, panic attacks, worry, obsessions and compulsions, phobias, post-traumatic stress (PTSD) and other anxiety-related concerns. Participants learn about anxiety and specific coping skills.
More Info: Those interested in group services first need to apply through the Center for Psychological Services and Development at VCU, which can be done online at www.cpsd.vcu.edu/apply. Call 804.828.8069 or email cpsd@vcu.edu for additional information.
If your New Year’s Resolution was to Engage in more mentally stimulating activities...
Find a mentally stimulating hobby that requires thought or concentration, and set aside 30 minutes every morning or evening (or both) to participate in it. It could be a crossword puzzle, logic problem, concentration game or foreign language lesson. Aim to read something unrelated to work or school every day. To encourage yourself, make a list of books you want to read in the upcoming year. Harvard Medical School recommends mentally stimulating activities like reading because they can help your mind get stronger, improve your memory and even ward off dementia. 1.
Find something you love to stimulate your mind: Mental exercise doesn’t have to be limited to reading. Find a mentally stimulating hobby that requires thought or concentration, and set aside 30 minutes every morning or evening (or both) to participate in it. It could be a crossword puzzle, logic problem, concentration game or foreign language lesson. According to Harvard Medical School, good mental activity requires active engagement — you need to pay attention and think — unlike the passive engagement required by hobbies like watching television. 2.
ACTIVATE YOUR MIND THROUGH THE POWER OF ART An Adult Intensive Art Class offered through the Visual Arts Center of Richmond may be just what you need to quench your creative side and help put your mind into motion. These compact, intense classes are specifically designed for a busy calendar, typically taking place on a Saturday or over an entire weekend, allowing you to learn everything you can in a shorter amount of time. More Info: Visit www.visarts.org to sign up and for more information.
THE KING OF MENTAL GAMING? CHECK IT OUT, MATE! Looking for a way to stimulate your mind that doesn’t require the use of digital technology? Consider unplugging and enjoying an evening playing one of the best strategy games ever created – chess. But if chess isn’t your thing, don’t worry – a variety of board games are also available to choose from! More Info: Keep up with upcoming events by following @RVApieces on Facebook or visit www.galleryfive.org for additional information.
What Types of Classes Are Offered? Upcoming classes include a Watercolor Workshop, Brush Pen Modern Calligraphy, Marble Making, Spoon Carving, Freelance Writing, Writing Techniques for Journaling and more. How Much Does It Cost? Most classes run from $35 to $125, with some exceptions.
When and Where Does It Happen? Game nights are held on Wednesdays from 5 pm – midnight at Gallery5, located at 200 West Marshall Street, Richmond, VA 23220. How Much Does It Cost? Free
Set, Start and Reset More Than a Second Time if You Need To: Just Try Not to Stop
ON THE WEB More at ourhealthrichmond.com Setting a goal that involves making a significant change in the way you’ve become accustomed to living your life is never easy. Any habit you want to break or condition you need to overcome didn’t happen overnight, nor will it magically reverse itself at the strike of midnight on the last day of the year. Resetting resolutions or goals so they are more manageable and on a timeline that’s up to and right for you – instead of on a commercially endorsed date like New Year’s – may be your first step in realizing success. But if you find yourself falling short or wanting to give up in your second attempt, don’t give completely in. Too many people opt for the safety net of knowing another January 1st will be there to start their resolutions all over. But if we’re honest with ourselves, this strategy does nothing but feed another bad habit we’re often trying to break: procrastination. So, if you find yourself feeling this way, try taking a page from the book of life’s lessons we trusted in the past. Like practice makes perfect. And when you fall down, get right back up and try again. No one sets a deadline for failing. Does it make sense to set a deadline for when we stop trying? Remembering this just might make the difference in your achieving success in anything you resolve to do.
