​Sierra Care Physicians

penn Valley

(530) 432-7023

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pediatrics

(530) 272-9780

Grass Valley

(530) 272-9770

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Healthy,

Realistic Goals for the 

New Year

Every year millions of Americans make New Years resolutions, but why do we always seem to fall short? According to the University of Pennsylvania research, within the first week, just 77 percent of resolution makers are still on track, and after six months, only about 40 percent will have stayed the course. Let's face it, life gets in the way and unpredictable things happen. That is why we have come up with a list of healthy goals that are actually achievable and will keep you motivated and feeling great throughout the new year!

1. Don't Forget Breakfast

You might think that old saying, "breakfast is the most important meal of the day" was just good advice. After all, you do need energy to get you through the day. But what if there were so many more pros to eating breakfast you wouldn't want to skip it again! Various studies have found that people who eat a healthy breakfast tend to have a lower BMI, less cravings, a boost in metabolism, and increased productivity. 

2. Practice Mindful Eating

Mindful eating is a technique that helps you gain control over your eating habits. It has been shown to cause weight loss, reduce binge eating and help you feel better. Eating has become a mindless act, often done quickly. This can be problematic, since it actually takes the brain up to 20 minutes to realize you're full. To practice this act you eat slowly without distractions, consuming smaller portions. To make it more interesting, you can eat with chopsticks or put your fork down between each bite. 

3. Take the stairs

Let's face it, not all of us have time to workout every day. That doesn't mean we can't be active and take the stairs when the opportunity arises!  We recommend exercising 30 minutes a day, but that doesn't mean you can't start small and with something you love. Take your dog on a walk, pull out the yoga mat while watching T.V. or start a gym membership that will help keep you accountable. 

4. Cut Back on Alcohol

Although studies show that alcohol can have it's benefits, it is important to drink in moderation. Heavy drinking can take a toll on the body and lead to chronic diseases and other serious health problems. Including high blood pressure, heart disease, stroke, liver disease, digestive problems and cancer. 

5. Cut Out the Stress

According to the American Institute of Stress, there are numerous emotional and physical disorders that have been linked to stress including depression, anxiety, heart attacks, stroke, hypertension, and immune system disturbances. Whether it be from work, social environments, family or financials, it surrounds us. It is important to understand that stress is inevitable; getting sick is not. 

6. More Rest, Less Coffee

Healthy sleep can help your body better regulate blood sugar levels, keep your immune system functioning properly and even improve your heart health by decreasing stress. Recent findings suggest that sleep plays a housekeeping role that removes toxins in your brain that build up while you are awake. Caffeine also plays a roll in how well you sleep, which is why we recommend cutting out any caffeine 6 hours before bed.