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Friday, December 27, 2013

How to be Successful with your New Year's Resolution!

Estimates vary, but in general, the number of people who actually keep the resolutions they make on January 1 is low—roughly 1 in 10. In fact, most of us barely make it out of the gate: 75 percent of resolvers lapse in the first month or two. So what are 90 percent of us doing wrong, and how can we get it right this year? Here are the five most common missteps, plus experts’ make-it-stick solutions. Apply them to your 2014 resolutions to set the stage for success and a happy, healthy, prosperous New Year!

Your goal is too broad
Vowing to spend less, for example, is a wise but rather nebulous goal: Spending a penny less a day would make you successful, but it wouldn’t do you much good if, say, you were trying to build up a sizeable nest egg. “No change happens until your intentions and your goals are translated into behaviors.  Devise realistic and specific resolutions. So if your aim is to “save more,” set out to save $20 a week; if you want to feel more grateful, write daily about what makes you smile. “Focusing on the process rather than on the result will help you stay inspired.”

No one’s got your back
Did you tell anyone you were trying to be more eco-conscious or exercise more? If not, you may have set yourself for a slip. “You’re more likely to make good on promises when others can hold you accountable.”  So seek support from your friends and loved ones: Organize a carpool with coworkers to be good to the planet; add exercise to your schedule by meeting a neighbor for walks on set mornings. Chances are your friends will need your support keeping their own resolutions!

Everything else is the same
Maybe you’ve decided to cut calories, but your biggest temptation—mint chocolate chip frozen yogurt—is still calling your name from its usual spot on the top freezer shelf. Or you’re nixing cigarettes but continue to sip coffee in your favorite smoking chair. Those reminders of old habits are only making it harder to change, but switching up the scenery will help you stay the course. Behavior is often shaped more by our environment than pure willpower. Decide to eat your favorite frozen yogurt only when you’re at the ice cream shop, rather than spooning the treat out of the carton while watching TV, and move your smoking chair to a less cozy spot in the house.

There’s no backup plan
Hey, slip-ups happen to the best of us (and 75 percent of those who set New Year’s resolutions, remember?). But it’s not the lapse that matters most—it’s how you deal with it. “Successful goal getters use setbacks as motivation to recommit.” When a misstep happens, identify what caused it (you skimped on sleep, which made you snappish when you were trying to keep your temper in check) and use it as a learning opportunity to help you stay strong the next time and throughout the year (get to bed on time!). Then just get back on track.

You didn’t allow wiggle room
Specific goals are good; break-it-and-you-fail resolutions, not so much. No one can exercise every single day (your body needs a day or two off a week to recoup, and the flu happens, people!), and swearing off chocolate for the rest of your life will only make you want it more. When you set the bar so high it’s impossible to reach, failure is, well, inevitable. Build in some flexibility to your plan, so that when life gets tough—or your best friend want to split dessert on her birthday—you can still achieve your goal.

For a healthy start this year check out our Wellness Program and Nutritional Supplements.

Wednesday, December 25, 2013

Merry Christmas & Happy Holidays!

Happy Holidays from the entire staff of

 Total Family Healthcare!

Thursday, December 12, 2013

Congratulations Laura Hinson!

Congratulations to Laura Hinson in being our lucky winner in last months iLose for iPod Challenge. Our patients lost a combined weight of over 1,100 pounds last month, good work everyone!

Thursday, December 5, 2013

Happy Holidays!

In observance of this Holiday Season our office will be closed from December 24th to January 1st.

Please plan ahead to request any prescription refills prior to this time. Our physicians will be "On Call" to address any of your non-emergency health care issues that cannot wait until the office reopens on January 2nd.

We would like to wish you and your families a Merry Christmas and a safe and happy Holiday Season!

                            Dr. Edgar Cruz, Dr. Cara Jakob
                               and the entire staff of  Total Family Healthcare.

Ways to Avoid Holiday Weight Gain

Enjoy the holiday spirit without wrecking havoc on your waistline. Wishing you a Healthy and Happy Holiday!

1. Don't forget your exercise!
Regular physical activity throughout the holiday season will burn calories, tone your muscles and help you make smart food choices. Try to exercise for 5 days a week for at least 30 minutes per session.

2. Re-gift the edible gifts!
If you're watching your waistline and can't resist the temptation of sweet decadent treats in the home or office, get rid of them! Re-gift fruit cakes, breads, cookies and yes, even the chocolates! You'll save thousands of unnecessary calories over the holidays.

3. Never go to a party hungry!
Have a healthy snack before you go to the party, this keeps the edge off your hunger and keeps your blood sugar levels balanced. This way you can make better decisions at the party. The perfect pre-party snack should combine high quality, complex carbs with protein.

4. Wear something fabulous and fitted!
If you feel good about the way you look you are less likely to sabotage yourself. Of course, your clothing being a little snug helps to remind you to be good.

5. Sit with the Talkers, not the Eaters!
Remember that a party is about more than food, find those people who want to have a great conversation or those that engage in other activities like cards, ping pong or pool. Eating is contagious, you don't want to surround yourself with people there just to pig-out.

6. Watch the hors d'oeuvres!
Don't use up all your calories at the beginning of the party. Pick TWO of anything you want, then stick with less caloric items like shrimp and grilled chicken skewers.

7. Fix your plate with the right items!
Half of your plate should be veggies, divide the rest with protein and a complex carb. It also helps to use a smaller plate, that way you can go back for seconds without doing a lot of damage.

8. Eat Slow!
It has been shown that slow eaters take fewer calories at a meal than people who eat quickly.

9. Be selective!
To splurge or not to splurge. Decide which foods you really want and enjoy them in moderation, go out of your way to skip the rest.

10. Alternate alcoholic drinks with other options!
Alcohol contains many calories and also stimulates your appetite and reduces your willpower. If alcohol is a must, cut the calories by mixing it with club soda or a low calorie mixer. decide ahead of time to only have one or two drinks, alternate between alcoholic and non alcoholic drinks.
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