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For many people, the start of the year marks a time of reflection and self-improvement. That’s why more than 40% of Americans make New Year’s resolutions. While resolutions and goal setting are productive ways to set intentions for the coming year, many fail to keep their resolutions for more than just a few months.

Why do so many people fail and how can you make this year different? Below are four strategies to use when setting goals that are sure to help you stick with it and finally succeed.

Start Small

Many New Year’s resolutions are extreme, which can contribute to their inevitable failure. Making broad, sweeping goals can be overwhelming and become discouraging as time goes on. Instead of a life-changing makeover overnight, aim to make small, incremental changes throughout the year. Set small goals or challenges for yourself daily or weekly. Small, sensible goals can feel less daunting, which means you are more likely to achieve them!

Be Specific

When setting goals of any kind, being clear and straightforward is in your best interest. For example, if your goal is to improve your physical fitness and lose weight, it’s crucial to write down exactly how to do that. Instead of resolving to ‘go to the gym more’ try something like: ‘go to the gym two days per week,’ then increase that number over time to build the habit.

Be Accountable

Another pitfall for many is failing to share their resolutions with others and asking for help. Sharing your resolutions with family and friends can help keep you accountable throughout the year. You might also find that others share similar goals. If so, check in with each other regularly, motivate and hold one another accountable.

Check Your Attitude

People often set New Year’s resolutions with the best of intentions. The coming year seems bright and full of opportunity — and it is! Don’t lose the inspiration and excitement that you felt while making your resolutions once the New Year rolls around. Just setting a goal will increase your chances of actually achieving it.

If you slip up throughout the year, get off track or take a day off remember it is okay! It’s estimated that 75% of people slip up on their resolutions within the first two months. Instead of feeling guilty or beating yourself up, acknowledge the misstep and get back on track. You don’t have to wait for tomorrow or Monday or next year. Every moment is a new opportunity to make a positive change in your life.

Remember, by setting New Year’s resolutions you are recognizing that your everyday choices have profound effects on your entire life. Making positive lifestyle changes is important, and reaching your goals, no matter how big or small, requires one step at a time.

I heard a great quote the other day, and while I did not catch the source, it is worth repeating as we enter a new year. It went like this, “You may not be able to step back and start over, but you can step back and begin a new ending.” Life is not about living in the glories or regrets of the past or projecting them onto the future. Life is best lived in the power of NOW! This can be the beginning of a new ending of the life you desire to live.

According to the Statistic Brain Research Institute, the top ten New Year resolutions in 2018 were all about self-improvement. I don’t know about you, but for me listing ten different means of self-improvement is an arduous goal. I would like to suggest that you reduce it to just one so you can focus entirely on it and see what happens in a year. According to the institute’s research, less than ten percent of resolution goals are achieved. But by focusing on just one, you can achieve it! As you enter 2019, there is really only one New Year’s resolution you should keep —to make it a habit to learn new ways of improving your quality of life!

When I talk about quality of life, many people think it is about more material things, but I suggest it be more about strengthened relationships, better health and well-being with daily happiness and spontaneity added as the spice of life. But I recognize only you can determine what quality of life means to you.

For example, I recently watched an off the grid show about a couple living in a tent with no amenities in Hawaii. I was sure, and as the program later revealed, that after three years the wife was looking forward to having a home with running water, a sink, indoor toilet and a shower. Obviously, high quality of life will vary, so don’t worry if your idea of quality differs from someone else’s. Be sure to ask yourself if you have happiness, gratitude, forgiveness, health and well-being. In addition to a relationship with God that is filled with love, care and purpose! When these are improved, quality of life takes on new joy and significance.

One of the best and easiest ways to get a habit started is following the habit loop as presented in the Power of Habits, a book by Charles Duhigg. First, make a list of the rewards you desire for your improved quality of life. Then identify the daily routines and be sure to set up your reminders in your daily routines. It is simple but profound and truly powerful!

For me, it started with writing a new book on the ten habits of wellness to improve my quality and meaning of life. Wellness is a vital force for purpose and meaning in life. Part of my meaning in life is to help others with insights and knowledge for greater wellness. It is my “why” for [TVBLOGCOPY]TriVita[/TVBLOGCOPY][MWSBLOGCOPY]TriVita[/MWSBLOGCOPY] and TriVita Clinic of Integrative Medicine. And why I created this blog, hoping it provides insight into how you can improve your life.

To help you with your “one to keep” New Year’s Resolution of the habit of improving quality of life, I am also doing a Podcast featuring outstanding subject matter experts specializing in those daily life activities you desire to enhance. We start the New Year with [TVBLOGCOPY]Dr. Robert Wolfe explaining the necessity and benefits of the Essential Amino Acids[/TVBLOGCOPY][MWSBLOGCOPY]Dr. Robert Wolfe explaining the necessity and benefits of the Essential Amino Acids[/MWSBLOGCOPY] to support your aging body, and yes, you are aging no matter what age you are! Then in mid-January, a real mind-bender with Andy Baxter on the “Exercise Prescription!” You will hear things about movement and function that will radically alter your view of exercise. A world-class athlete working with people 50-100 years of age, helping them enjoy an improved quality of life with movement and all its wellness benefits. The idea of “no pain, no gain” is a myth to improving health and well-being. Andy is insightful and has a wealth of knowledge to enhance your health!

Later in February, you will learn how to be set free from your past conflicts as you hear Gil Mertz share how he found freedom by forgiving. You can reconcile your past and reclaim your future with joy and happiness. Each month I will be podcasting with two outstanding guests with new insights and knowledge.

I invite you to commit to the “one to keep” New Year’s Resolution, make it a habit to improve your quality of life and join me for a fabulous year with renewed joy and happiness, health and well-being!

Happy New Year! May your goals and resolutions manifest in your life throughout 2019!

Yes, goals and dreams do come to pass when we refuse to let them die – and when we keep a positive attitude. In the connected world we live in, we are bombarded every day by negative news and information that can affect our attitude if we allow it to. We need to rise above the negativity around us. 

In his book Attitude is Everything, Jeff Keller writes, “We must think of attitude as the mental filter through which you experience the world. It is really your window through which you see the world. When you were a child, the window seemed pretty clean. But as you know there comes a time when life starts throwing dirt on the window. Our windows get dirty by criticism from parents and teachers, smudged by ridicule from peers, smeared by rejection, soiled by disappointments and clouded by doubt.”

“The problem is dirt keeps building up and all too many people do nothing about it. They continue to go through life with a dirty window from which they view their world. They lose enthusiasm, get frustrated easily, and depressed. And most tragically, they give up on their dreams and resolutions all because they failed to clean their attitude window.”

You can’t control the dirt that is thrown on the window, but you can choose to take out the squeegee and clean the window! I promise you, life will appear brighter and sunnier: you will be happier and healthier; you will accomplish more; your resolutions and dreams will come alive and stay alive. But only you can choose to wipe the window clean. Adjusting our attitudes through the wellness essentials of love, forgiveness, gratitude and acceptance are some of the greatest ways I know to consistently wipe the window of attitude clean.

Dr. Viktor Frankl, who survived the Holocaust, wrote these words: “Everything can be taken from a man but one thing: the last of the human freedoms – to choose one’s attitude in any given set of circumstances, to choose one’s own way.”

Remember, only you can wipe your attitude window clean each day. Having a more positive attitude is achievable and with it a healthier and happier life!

Like millions of others, you’ve probably made a few resolutions for the New Year. Setting goals are the easy part, but achieving them takes dedication and consistency. Humans are creatures of habit and change is difficult. But should you stop making resolutions? Never!

Habits are actions that require little or no conscious effort, like getting dressed in the morning or brushing your teeth before bed. You don’t have to think about doing these things—you just do them. But not all habits are beneficial, such as smoking, having a drink (or two) each evening or ordering takeout for every meal.

Below are three steps to help change your habits, improve your attitude and achieve your goals.

Choose the habit(s) you wish to change.

The first step should be making a list of the things you want to change and why. Identifying why you want to change is a significant part of setting yourself up for success. When you are writing down your goals, be as specific as possible. Understand that your bad habits weren’t formed overnight, so be prepared to put in some serious work to develop new ones.

Think differently.

Changing your mindset will require a conscious effort at first to turn old negative thoughts into new positive ones. One strategy to help with the shift in perspective is to keep a gratitude journal. Each day write down 3-5 things you are grateful for no matter how big or small they are. Additionally, letting go of old fears, failures and wounds will help you on your journey – especially if you’ve failed to meet your goals in the past. Remember that every day is a new opportunity to create lasting change and improve your life. Developing acceptance is key to living a healthy and fulfilling life.

Look for inspiration and motivation.

When looking for motivation to change your habits and mindset, it can be helpful to look back to the list you created in step one. Read through your specific goals and pay close attention to why you desire to make that change. Zig Ziglar said, “Motivation doesn’t last. Neither does bathing, and that is why we recommend it daily.” If you find that you have trouble staying motivated or inspired to stick with your plan, try finding support from family, friends or others that are working towards the same things. Many times they can provide emotional support, helpful information or encouragement to overcome whatever obstacles you are facing.

One of [TVBLOGCOPY]TriVita’s Essentials For Health & Wellness[/TVBLOGCOPY][MWSBLOGCOPY]TriVita’s Essentials For Health & Wellness[/MWSBLOGCOPY] is to give and receive love but sometimes distance can make it difficult to stay in touch with loved ones, and phone calls are just not the same as seeing them. Fortunately, technology has helped fill this gap with video calling, and over the past few years, companies such as Amazon, Apple, Google and Microsoft have made it even easier with their free services.

Amazon recently released the Echo Show and Echo Spot. With either of these, you can simply ask Alexa (Amazon’s name for its voice assistant) to call one of your contacts. If the person you want to contact has one of these devices or the Alexa app on their smartphone, you will be connected with a video call. To add contacts, you will need to have a smartphone with the Alexa app and let it sync with the contacts on your phone. The Alexa app works on iPhones with iOS 9.0 or higher and Android phones Android 5.0 or higher. Although the Echo Spot will work for video calling, the Echo Show is most suited for video calls with its larger screen.

If you have an Apple iPhone, you already have video calling built in with FaceTime. To make a FaceTime call to another person on an iPhone, you just need to select the contact from your contact list and click on the FaceTime icon. Alternatively, you can ask Siri to FaceTime one of your contacts. FaceTime will also work on iPads and Apple computers but does not work on Android phones or on any other device or computer.

For those who have an Android smartphone, Google offers Duo. It is an app that comes already installed on later Android phones and is available for download from the Play Store. In addition, Duo is available on iPhones and iPads in the App Store which will allow for video calls with your family and friends regardless of what type of phone they have. After installing Duo, it will sync with the contacts on your phone and show you which of your contacts also have Duo.

One of the pioneers in online video calling is Skype, which is a Microsoft product. To use Skype, you need first to set up an account, and anyone you wish to video call will need to have an account as well. Skype is available in both the Android Play Store and Apple App Store. In addition, it is available for download for both Windows and Apple computers.

To bring even more family and friends together, Skype currently allows you to have group video calls with up to 25 people. Both FaceTime and Duo have announced that they will release this feature soon.

As you can see, there are plenty of options for making video calls with your loved ones, wherever they might be in the world. These services have reduced the barrier to give and receive the love that distance once was.

It is worth taking your time to think about what is important in the longer view, and then make your financial choice. Such an intentional process is more satisfying and thus a healthier choice. Choose a healthy financial story for yourself!

About Mike Blum

Mike is currently the Senior Director of Online Business Services at Trivita. Prior to TriVita he ran a digital agency for over 10 years and has worked in Internet technologies for 25 years.

Listen to [TVBLOGCOPY]Michael[/TVBLOGCOPY][MWSBLOGCOPY]Michael[/MWSBLOGCOPY] and Susan Ellison share their simple and scientifically validated steps for creating healthy habits, even during the holidays! Plus, hear their personal stories of cues, routines, and rewards for the habits of giving and receiving love, creating a practice of gratitude that makes life meaningful and hopeful even in the hard times.

Click the player below to listen to this month’s audio blog

For hundreds of years, it was a common belief that the world was flat, that man would never walk on the moon and that each person born was given a set of genes and we were incapable of altering our genetic expression. It was believed that our genes predetermined our predispositions of health, weight and behavior.

Today we know that Earth indeed is round. We have seen men walk on the moon and heard astronauts describe their experiences. And we have scientific research to validate that our genes are not static, but equipped with on-off triggers set in place by the choices we make in our lives. There is substantial evidence that our decisions govern our genetic expression in the book Super Genes: The Hidden Keys to Total Well-being by researcher and Professor Rudolf E. Tanzi.

There is power in your choices

Choice has always mattered in life and science is now beginning to realize this God-given power! True science is grounded in spiritual principles. There will always be theories, suppositions, and trials as that is the way science advances, but I am declaring true science will always advance to and in spiritual principles.

The most significant evidence of all in the power of our choices is found in the scriptures. From beginning to end of the many passages of scriptures, lie the eternal truths that our daily choices determine our well-being, physically, emotionally and spiritually! You have the God-given power of choosing your life and the identity of who you are. For those who love freedom, this is a message of great liberty and hope.

“…the power is in the choices we make and how we respond.”

I know some people enjoy being victims. They don’t want to assume responsibility for the things that happen in their lives but always look for causes of external forces. I am not saying life doesn’t happen and there aren’t external situations that affect our lives, but the power is in the choices we make and how we respond. Concerning wellness, you need not be a victim but be empowered by the choices you make.

There is power in the choices you make concerning the foods you eat. There are inflammatory foods and anti-inflammatory foods. Some foods promote disease such as cancer, heart disease, arthritis and foods that protect against the diseases running rampant in our culture. For example, if you were concerned about thyroid health, you would at least cut back on foods that contain natural goitrogens. These foods like cabbage, Brussels sprouts, cauliflower when eaten raw actually have chemicals that can cause the thyroid gland to enlarge and interfere with thyroid hormone synthesis.

Choices matter in your life! There is incredible power in even simple decisions like avoiding as much processed food, both carbs and meats, as possible in your daily diet.

You can live with greater wellness!

In the incredible book How Healing Works by Wayne Jonas, MD, (who is also an outstanding physician and researcher with National Institute of Health, World Health Organization and other renowned and peer-recognized institutions) Dr. Jonas lays out the incredible power of choice as it relates to our beliefs and wellness outcomes. In fact, he states that whether by ancient traditions or modern chemical-based medicine, 20% of the effect is in the treatment or therapy and 80% is in the power of belief directed by our choices. As a western culture of cures and research, we have lost the appreciation for our power of choice. Even the placebo effect illustrates and exposes the power of belief in wellness outcomes.

God has designed and given each of us the power to choose. God has designed our bodies to resist disease and live in wellness. The choices we make contribute to how we heal and whether or not we live in wellness! Many times the advertising we hear from the pharmaceutical industry offers a different kind of hope message—a hope message stating we can better manage our diseases.

I want to elevate this message: “We can live a life with better wellness based on the choices we make about food, stress management, sleep, exercise, hydration, love, gratitude and forgiveness.” These contribute to our quality of life and our sense of well-being when connected to our relationship with God. I would like to encourage you today, to not settle for disease management. Make better choices that enable you to get well and stay well!

At the TriVita Clinic of Integrative Medicine, there are four words on the main lobby wall, “Why Are You Here?” We believe that everyone has a purpose in their life. When we connect our purpose with our meaningful wellness pursuit empowered by choice, greater wellness and purpose is the inevitable outcome!

You can live with greater wellness!

Healthcare is a major expense in North America. In fact, the average annual cost per US citizen is $10,348, which is the highest in the world.¹

Healthcare costs are expected to increase by 5.5 percent between 2019 and 2020, and are expected to rise by 5.7 percent annually through 2029.² In 1990, healthcare spending represented only 12 percent of our total economy but will grow to 19.7 percent by the year 2026. This means the cost of healthcare is exceeding the rate of inflation by about 1.2 percent per year.³

You would think that if we are spending more on healthcare that our outcomes would exceed those of other countries who pay less, yet this is not the case. The United States falls below the average defined by the Organization for Economic Cooperation and Development (OECD).

Out of 34 countries compared for major health outcomes related to life expectancy, the US ranked 26th!⁴ While we are paying the most for our care, we are getting somewhere around the worst results.

A lot of blame gets placed on the health care system for these unsustainable outcomes. For example, there is a new 21st-century disease called iatrogenic disorder that has been capturing a lot of attention lately. This disorder is an adverse complication resulting from medical errors, medications or other medical treatment or intervention that would not otherwise be possible without the treatment. Some may blame the high costs and poor results on the healthcare system, but the system is not the real cause. To truly understand the problem, we must explore the root cause of the health crisis in North America.

According to the Centers for Disease Control, the leading contributors to chronic disease include diabetes, heart disease, cancer and respiratory diseases. Furthermore, two-thirds of all deaths are the result of being overweight, elevated blood pressure, a sedentary lifestyle, alcohol use, diets low in fresh fruits and vegetables and high in sugar, sodium and trans-fats and tobacco use.⁴ It is clear that all of the causes contributing to the most prevalent chronic diseases are related to lifestyle.

According to the Centers for Disease Control, the leading contributors to chronic disease include diabetes, heart disease, cancer and respiratory diseases representing 2/3 of all deaths are: being overweight, elevated blood pressure, a sedentary lifestyle, alcohol use, diets low in fresh fruits and vegetables and high in sugar, sodium and trans-fats and tobacco use.⁴ It is clear that all of the causes contributing to the most prevalent chronic diseases are related to lifestyle.

Considering a medical crisis is the leading cause of bankruptcy, there is a lot we should be doing personally to protect our greatest asset-our health. The solution to the rising costs of healthcare is not to depend on the system to save us but to take personal responsibility and do everything possible to prevent illness through lifestyle modification.

The cost of not managing our health goes far beyond money. Consider the toll of not being able to do what you love such as work, travel, spend time with the people you care for and live independently. The impact of poor health choices not only impacts you as an individual and the country as a whole but shapes future generations as well.

There is no medicine or procedure as powerful as living a healthy life and living that lifestyle comes with no known adverse side effects. It’s time to stop spending so much on health care costs and start making healthcare investments.

Every dollar spent managing disease is a cost, while every dollar contributing to a healthy lifestyle is an investment. The best way to reduce healthcare expenses is to make personal lifestyle investments focused on maintaining and improving your health and overall well-being.

It’s never too late to start making simple changes in your life that will not only save you dollars but also make sense!

References:
1 Kaiser Family Foundation analysis of data from OECD (2017), “OECD Health Data: Health expenditure and financing: Health expenditure indicators”, OECD Health Statistics (database) (Accessed on March 19, 2017).
2 https://www.cms.gov/Research-Statistics-Data-and-Systems/Statistics-Trends-and-Reports/NationalHealthExpendData/Downloads/ForecastSummary.pdf
3 https://www.cms.gov/Research-Statistics-Data-and-Systems/Statistics-Trends-and-Reports/NationalHealthExpendData/Downloads/NHEProjSlides.pdf
4 https://read.oecd-ilibrary.org/social-issues-migration-health/health-at-a-glance-2017_health_glance-2017-en#page1

The holiday season is almost here, and with it comes festivals, feasting and celebrations! If you desire wellness, this season is potentially the most damaging to your health because of the foods loaded with sugars and refined carbs that promote high glucose levels. Sugar can be extremely detrimental to your health. When blood sugar levels are consistently elevated, it can contribute to many diseases and is even linked to some forms of cancer.

As the Greek physician, Hippocrates said, “let food be thy medicine and medicine be thy food.” Not all foods available today make good medicine. It’s important to learn what foods promote wellness and which promote disease. Foods that contribute to high blood sugar are not medicine for your health. They are toxic and damaging foods that promote illness and rob you of your health.

Chronically elevated blood sugar can contribute to cardiovascular disease, liver disease, metabolic diseases such as type 1 and 2 diabetes and a host of other unwanted health conditions. When blood sugar remains elevated, it can inflame the body and contribute to factors of dementia and Alzheimer’s disease. I don’t mean to be rude or crude, but when will we wake up to the issues causing the startling increase in diabetes and Alzheimer’s, which is now called type 3 diabetes?  At the end of my mother’s life, I saw her in miserable conditions because she never realized the damaging effects of sugar and how it related to brain health.

Is it not time for us to begin to focus on what is contributing to our escalated lifestyle-related diseases and the pain and sorrow they bring with them? These diseases are [TVBLOGCOPY]robbers of quality of life[/TVBLOGCOPY][MWSBLOGCOPY]robbers of quality of life[/MWSBLOGCOPY]! Lifestyle-related diseases include obesity, cardiovascular and metabolic diseases and leaky gut just to name a few. Modifiable lifestyle diseases are mostly caused by lifestyle, notably refined foods, lack of movement and elevated cortisol, a stress hormone.

The typical treatment approach of “a pill for every ill” in managing diseases with drugs that have long-lasting side effects is not the only approach, is not always necessary and can even be dangerous in many cases. However, if this is the only way some people can or will address the problem of disease, then it is better than nothing. But within each of us is the power to be informed and make choices to promote greater wellness and live with a higher quality of life and well-being.

I am joined by many other leading health experts in declaring that sugar is the enemy of wellness. Sugar is addictive and can be disastrous for your health. But don’t just take my word for it; research the effects of sugar on health for yourself. Simply search WebMD for what the health risks of elevated blood sugar are.

Tips for a Healthy Holiday

The best advice I can give as we move into the holiday season is to focus on the foods you eat between the parties. I’m not asking that you become a party crasher but be intentional about your wellness while avoiding the addictive power of sugar. You can make a choice to eat a few party treats that might not be so good for you, by making up the difference in proactively concentrating on healthy eating between the festivities. In other words, don’t use the holiday season as an excuse for bad habits. The choices you make in the next 60 days could develop into your new habits!

Your body is mostly made up of protein, so include it in your diet. If you eat animal protein, reach for organic, grass-fed and pasture-raised meats if possible. Also eat wild-caught seafood as much as possible. Salmon and cod are easy to find, they don’t have the toxic effects of farm-raised fish, and they are delicious! If vegetarian, focus on plant-based foods with high protein content not soft high carbohydrate foods. Also, fill up on fresh foods that are fiber-rich and loaded with antioxidants. Spinach and broccoli are just a few examples. Foods high in fiber will also help lower and stabilize your blood sugar. Don’t forget to include healthy fats such as avocado, olive oil, and coconut oil as well as sour foods like lemon and sauerkraut.

I’ve only listed a few examples of nutritious foods here, but the intention is to hopefully inspire you to reduce the sugars and refined carbs in your diet and replace them with health-supporting foods that are thy medicine.

Also, support your body with supplements that target the health benefits you desire. Your body is amazingly designed with systems and organs that simply need the right balance of nutrients and nurturing to optimize their life-giving purpose. One last thing to remember as we go into this busy and sometimes crazy season, food is the most widely abused anti-anxiety drug in North America. And exercise is the most potent yet underutilized anti-depressant. Hippocrates also said walking is man’s best medicine.

At TriVita, one of our [TVBLOGCOPY]Essentials for Health and Wellness[/TVBLOGCOPY][MWSBLOGCOPY]Essentials for Health and Wellness[/MWSBLOGCOPY] is to enjoy physical activity. Harvard Medical just released information that consistent movement throughout the day might be the most important thing you can do for your health. So, if you are a couch potato, now you know the single most important change you can make to promote better health and longevity. Say yes to steps and no to sugars!

I encourage you to now listen to your inner voice about what you truly desire. Is it to live with greater wellness?

May this holiday season be filled with festivities and joy to be shared with family and friends! And remember, between the celebrations, live each day intentionally to promote wellness. There is no need to fall off the wagon for weeks when you can live with intention while still enjoying this wonderful time of year.

This article is intended for educational purposes only. This information is not intended to diagnose, treat or cure any disease.