1.Change your mindset, one step at a timeNo one likes change; it rarely comes easy. Slowly incorporating small steps toward your goals overtime leads to huge changes in the long run. Many people jump, headfirst, onto the diet bandwagon around the New Year, but don't. Adopting too much change at once often leads to burnout. Instead, outline your short-term goals, achieve them slowly, and you'll soon find success.
2. Eat breakfastDon't start your day with an empty tank. Eat a healthy breakfast every day—packed with fiber—to get your metabolism moving and prepare your body for whatever lies ahead. Studies show that a fiber packed breakfast may also lower cholesterol levels.
3.Posture, posture, posture
When is the last time someone took a candid picture of you? Do you notice yourself slouching in the image? Aging drags the shoulders forward and the head down, putting undue pressure on your spine and nervous system. But don't worry; you can start correcting your posture today with this simple change: While at the computer, sit upright with your head looking up at your monitor, instead of down, keeping your back straight up against your chair and your feet on the floor. Adjust your monitor so your eyes are level with the bottom of your screen.
4.Talk smartWe know you talk on your cellphone a lot; we all do. But cradling your phone on your shoulder or tilting to one side throughout the day does a number on your neck. Protect it by using a hands-free headset when speaking to keep your head upright instead of off-kilter.
5.One healthy itemAt every meal, make just one healthy choice. If you're eating fast food, this might mean skipping the fries or choosing water instead of soda. If you're eating at home, bump up your fiber intake by adding a veggie or fruit to your plate.
6.Move moreSeveral recent studies show a clear relationship between how many hours we sit each day and a decreased life expectancy. You don't need a gym membership or fancy home equipment to be active. Park farther away from your destination or take the stairs. If you sit at a desk each day, walk around your office for at least five minutes every hour and consider marching in place while taking phone calls.
7.Keep an open mindJust because your doctor says something does not mean it's the absolute truth. Do your own research about healthy eating, vitamins, and the side effects of medications before taking action. It's imperative to educate yourself and your family about health and wellness. To get started, take a look at one of our favorite sites: Organic Facts.
You work hard to ensure that your kids get the recommended hours of sleep they need, but are you doing the same for yourself? Adults need their sleep, too. According to a 2009 Centers for Disease Control report, 50 to 70 million Americans have a sleep disorder. This year, commit to getting the six to eight hours your body needs to rejuvenate and heal each night.
9.Get quiet and breatheGiving your mind time to rest through meditation or breathing exercises allows you to release stress and let go of situations that are beyond your control. This year, try a meditation class or taking ten deep breaths when you notice a moment of stress or frustration.
10.Manage stressIt's unavoidable—our lives are full of stress. Ward off its harmful effects by getting regular exercise, eating healthy, and making ongoing chiropractic adjustments part of your lifestyle. And look to Chiro One's blog, Be Well, for detailed info on the specific types of stress and what you can do to manage each.
11.Limit kids' sedentary activitiesMovement is life! Minimize the time the children in your life play video games, surf the internet, or watch television. For every 30 minutes of sedentary time, encourage 30 minutes of physical playtime. According to a 2007 study by the World Health Organization, the United States is the 9th most obese nation in the world. Let's stop the trend in 2013.
12.Hang with a healthy crowd
Your social networks have a huge impact on your life. This year, surround yourself with people who you admire and build you up. If you're embarking on a health and wellness journey, join a walking club or health food co-op. The influence of these new groups can increase your chance of success.