It’s hard to believe we are almost 1/12th of the way through 2015!  For all of you who have made New Year’s Resolutions to lose weight, eat healthier, get exercise into your daily routines, how well are you doing so far?

Here are some tips to help you get healthier this year.

• Set S.M.A.R.T. Goals.  These are “baby steps” on your way to achieving your goal.  With each step you achieve (no matter how small!), you will gain confidence which can motivate you to go further.  Write down your goals and post them on your desk or refrigerator so you have a constant reminder.
• Don’t have an hour, or even 30 minutes to workout?  Studies have shown that even small bursts of exercise each day can be effective.  I recommend the New York Times 7 minute workout because you can do it anywhere and it doesn’t require any special equipment.
• Partner up with a friend or spouse to exercise together.  Get motivated to exercise!
• Examine your diet.  Are you eating out too much?  Here are some tips to navigate the restaurant menus.  I recommend a low-carb and Mediterranean diet for weight loss and improved cardiovascular health.
• Reduce or cut out alcohol.
• Drink plenty of water.
• Get your Flu shot (It’s NOT too late).  We are in the middle of a very terrible flu season.  Protect yourself and your family!

Holidays are a time to give gifts of food and wine.  In my office, we’ve received many gift baskets laden with chocolates, processed cheeses, and other high fat foods.  While I’m not opposed to gift giving, I do think there should be consideration about the recipient’s health.  What if that person is diabetic or has high cholesterol?

Here are some great gift ideas that will make your loved ones get into healthier habits.

• Gift certificate to a yoga or spinning studio.  Yoga is a great way to destress during the holidays and afterwards.  You can pay for 1 or more sessions.  Some yoga classes can cost as little as $15 dollars per session.  Speaking from experience, Spin classes (cycling to music and a trainer leading the class) are addictive!  Don’t be surprised if your friend gets hooked and seriously in shape.
• Mediterranean diet cookbook.  The Mediterranean diet has numerous health benefits including reducing the risk of heart disease and diabetes.  It’s also extremely tasty.
• Extra virgin olive oil.  A good bottle of EVOO is like a fine wine.  It is usually delicious and can be very expensive.  Olive oil increases good cholesterol (HDL), which lowers the chance of heart disease.
• Gift certificate for a massage/facial at a spa.  Stress during the holiday season can lead to ailments ranging from neck pain, digestive issues, and a reduced immune system.  All types of massage can help relieve tension.
• Fruit arrangements.  These are cut-up fruit on sticks arranged like a flower bouquet that can be delivered.  You can also make them yourself using a whole variety of fruit and bamboo skewers.  These are much healthier than boxes of chocolates and quite pretty themselves.
• Tea and a set of mugs.  You could even splurge on a nice vintage teapot/tea set from an antique store.  Tea has numerous benefits including antioxidants and much needed hydration during the winter.
• Hot cocoa powder.  Many high-end chocolate stores will sell hot cocoa powder.  If made with low fat milk, hot chocolate can be a delicious and calorie-conscious way to get a chocolate fix without the calories.  Milk is also an excellent source of calcium.  The experience of drinking one cup of hot chocolate can be up to 15 minutes for about 150 calories.  Compare that to a chocolate bar that can be double that amount that you eat in 5 minutes.
• Home-baked goods.  When you make cookies or cakes yourself, you can substitute butter for better oils such as canola and reduce the amount of refined sugar.  For example, you could add a ripe banana or applesauce to sweeten your oatmeal cookies naturally.  Brown sugar or honey would be other options.  You will also not be adding preservatives that abound in store-bought foods.  Many of these chemicals can increase your risk of cancer in the digestive tract.
• Gift certificate for sporting goods store.  I always feel more motivated to exercise when I buy a new pair of sneakers or shirt for running.  Encourage your loved ones to get active!
• Set of exotic spices.  Go to any ethnic grocery store and you will find all sorts of curries, sauces, spices, herbs and garnishes.  You can create a colorful gift basket and introduce your loved ones to new cuisines.  Many spices such as turmeric have anti-oxidant properties.  My personal favorite spice blends are:  Garam Masala (India), Five Spice Powder (China), Harissa (Middle East), and Sriracha hot sauce (Vietnam).  People with high blood pressure  on low sodium diets can use these instead of salt to flavor their food.

When was the last time you forgot to… (fill in the blank with “breathe, sleep, eat dinner, drink water”)?  When was the last time you were too busy to… (fill in those same words again)?  Now, I will tell you that exercise should be just as important as part of a daily routine on par with all other necessary activities associated with living.  Exercise has numerous health benefits including feeling more energetic, getting better sleep, reducing anxiety, stronger bones, and most importantly reducing your risk of cardiovascular disease.

Don’t think you have enough time to exercise everyday?  How about just 5 minutes?  Ideally you should do about 30 minutes per day, but studies have shown that even 5 minutes has some benefit.  Need to get motivated? Here’s a post on how to get moving.

Make exercise a part of your daily routine and you will find yourself a healthier, happier person!

The CDC has reported that this year’s flu season could be severe.  There are many strains of the influenza viruses usually categorized into “A” and “B” strains.  Throughout the year, labs throughout the country track which strains are emerging.  In general, “A” strains start around December, while “B” strains start to infect people after February.  The CDC has recently reported that H3N2 (an “A” subtype) has emerged early.  In the past, when the H3N2 strain predominates, there are usually more hospitalizations and deaths.

The flu vaccine did contain a form of H3N2, but it is not exactly matched to the virus going around.  What this means is that people who got the flu shot this year may still get the flu, though it may be a milder form.  YOU SHOULD STILL GET VACCINATED!

Some protection is better than no protection.  The flu vaccine is in plentiful supply and available in many medical offices and pharmacies.  Get your flu shot today and protect yourself and your family.

Wishing everyone a Healthy and Happy Thanksgiving!