Managing a New Year's Diet Plan

As we finish up this great holiday season, many individuals look back at their consumption and wonder, "what happened?" While this feeling is a common one, it's important that those individuals considering a New Year's diet resolution have a plan.

Joe Mishlove, dietician at Franciscan Physicians Hospital, gives the following advice on starting and managing your diet plan for the coming year:

1. Be aware of what you're taking in. Often times, individuals aren't monitoring their calories and they're eating freely. Try to utilize a plate every time you eat. This way, you're always seeing exactly what you're taking in.

2. Monitor your calorie intake by writing down everything you eat on a small notepad that can be carried with you.

3. Substitute healthy foods for unhealthy ones. With diets, there is a concept called caloric-density. Choosing foods with a high caloric-density means your eating foods that are high in calories. Substitute these out for those with less caloric-density. For example, instead of drinking a large amount of apple juice that's high in sugar and calories, eat an apple. You'll get the same nutrition and filling without the sugar and calories.

4. Keep it pleasurable with the foods you eat. Eating is a stimulating experience and indulging isn't a bad thing on occassion. The problem is that people indulge too often. Watch how often you're eating heavily and work to limit your intake, especially when large amounts are around.

5. Have friends and family that you can count on for support. Talk to them about your struggles and successes with the diet. Eating healthy and losing weight don't happen overnight, and everyone needs the support of those they care about to accomplish such a large endeavor.



For more information about losing weight and starting a diet, check out our weight loss guide.

Quit Smoking - This is Your Year to Succeed

With the start of a new year, comes a new round of resolutions. We've all made them at one point in our lives, and we all know how hard they are to keep. Surveys suggest quitting smoking consistently ranks in the top 10 resolutions people make each year.

There are a lot of ways to quit smoking and many resources to help you. Family members, friends, and co-workers are supportive or encouraging, but the true desire and commitment to quit must be your own.

Roseann Wetzel, Respiratory Therapy Manager at Francisican Physicians Hospital, understands how difficult it is to stop, but also knows that anyone can do it by setting achievable goals and following some useful recommendations:

Create a Plan

• Set a specific quit date. If it is a New Year's Resolution, deciding on a date after the stressful holidays is a great starting point.
• Make a list of top 10 reasons to quit (health benefits, cost savings, etc.). This can be a useful motivational tool.
• Get your family, friends and co-workers involved in your plan. Let them know of your start date

Change Your Lifestyle and Activities

• During the times in which you smoked, take a walk, play a game, solve a crossword puzzle. Activities that involve your hands and brain can curb your urge and distract you from wanting to smoke.
• Remove ashtrays from your home and car.
• Get more exercise. Not only does physical activity help you quit smoking, it also reduces the risk for weight gain.
• Instead of reaching for a cigarette, choose a piece of fruit, vegetables or a stick of gum.
• Frequent public places where smoking is not allowed.

Classes, Support Groups, Medications

• Enroll in a smoking cessation program.
• Call 1-800-QUIT NOW (800-784-8669), the Indiana stop smoking hot line with one-on-one advice.
• Talk to your doctor about prescription medications and/or over the counter medications (such as nicotine patches and gum) that are safe and appropriate for you.
• Find out about nicotine patches, gum and sprays.

Reward Yourself

• Saving the money you would have spent on cigarettes gives you a great opportunity to buy something you have been wanting for a while, or you can donate the money to your favorite charity.

Remember, in order to stick to your plan, take it one day at time. It is easy to get discouraged. If you find that one strategy isn't working, don't give up completely; try something new. So whether you are a lifelong smoker or have recently picked up the habit, now is a perfect time to quit.

For more tips on how to quit smoking and other health and wellness information, read our In-Depth Report on Smoking online at franciscanphysicianshospital.com.