Apps Help You Reach Your New Year’s Goals

 

It’s the new year and you’re ready for a fresh start. It’s going to be a productive year of exercising more, eating better and accomplishing all of those things you’ve dreamed of.

You’re determined that this year will be different. You’re motivated to being healthier and happier in 2014. Now you just need to get it all organized to keep the momentum going.

According to professional organizers, making changes in your life or environment elevates your outlook. It makes you feel wonderful and excited for even more positive changes in your life. And it’s not just organizing your physical surroundings that makes you feel better. Experts agree that feeling happy is just one positive benefit of accomplishing your goal of getting back in shape. That’s especially important considering losing weight is the top New Year’s resolution.

So, we’ve picked 5 apps to help you organize yourself and keep plugging away at those resolutions all year long.

Evernote – If you need help organizing anything, Evernote will be there to assist you. Easy to use, this app is helpful in keeping track of things to do, recording your verbal lists or helping you plan out a schedule. It also lets you sync your notes between your digital devices and computer.

Beep Me – We all need a little reminder to stay on track. Beep Me will remind you to go to the gym or when to have that mid-afternoon protein snack to keep your metabolism revved up. This app features options to notify you on a one-time-only basis or repeat as often as you need it – daily, weekly, monthly or whatever you need.

Sticky Notes – If you are one of those persons who likes to jot down their to-do list on a little yellow pad – or any color for that matter – then Sticky Notes will be an easy transition to use on your digital device. This app allows you to choose your favorite color or font – just like if you were writing the note. Plus it lets you dictate the notes with your voice. And you save paper.

RescueTime – Besides the actual work you perform on a digital device, personal email, social media and playlists can devour hours of your day without even realizing it. RescueTime records how much time you spend on everything from spreadsheets to watching cute videos online. Every time you switch to a new window, RescueTime resets its clock and keeps a running total all day. Now you can see how you spent – or rather wasted – so much time not working toward your resolutions.

Habits Pro – This app helps you become the super organized and focused person that you’ve always dreamed of being. If there’s anything you want to keep track of – from how many days you work your biceps to how much water you drink each day – Habits Pro gives you unlimited category screens to personally organize your habits. It lets you keep track of your weight, daily reminders, tasks, workouts – you name it.

With so many apps out there, give one of these a try – or find one that fits your needs – to help you stay positively motived on your path to happiness and success in the new year.

Sources:

http://kfor.com/2013/12/30/new-years-resolutions-you-can-actually-accomplish-to-be-healthier/

http://fredericksburg.patch.com/groups/linda-clevengers-blog/p/bp–getting-organized-at-home-feels-awesome-705d8a9c

 

Health Series – National Blood Donor Month – How Donated Blood is Used

When you think of donating blood, you probably think it will mainly help people who were injured in car accidents or other traumas that require emergency room care.

That’s not always the case. Although a car accident victim may need up to 40 units of blood, donated blood is used every day for a variety of conditions including chronic disease, vital surgeries and cancer treatments.

Here are some examples of how much blood is needed for specific conditions:

10 units – liver transplant

2 units – kidney transplant

6 units – heart transplant

4 units – newborn open heart surgery

6 units – adult open heart surgery

2 units – bone marrow transplant (for 28 days)

6 units – leukemia

15 units – sickle cell anemia

4 units – premature birth

6 units – abdominal aortic aneurysm

4 units – prostate cancer surgery.

With each person generally donating only one unit of blood at a time, it takes a great effort to acquire the nearly 50,000 units that are needed across our country every day.

If you’re interested in donating blood, or sponsoring or volunteering at an event, contact the American Red Cross or other blood collection agencies in your area.

Sources

http://www.giveblood.org/faqs

http://www.redcrossblood.org/learn-about-blood/blood-facts-and-statistics

http://www.adrp.org/adrp-information/

Getting Your Home Organized in the New Year

The holiday décor has been put away and the last of the traveling guests have gone back home. Now you can get on with your life. A whole fresh year awaits you.

With the new year comes the notion that everything is going to be better this year. No more stacks of unopened mail. No more digging through drawers to find two matching socks. And the icing on the cake ­– a garage you can actually park in.

With all the grandiose plans comes the actual work to accomplish it. The hardest part – where to start? If you’re like most, it’s more like a mountain than a molehill. But, when you break it down, you could soon be living the clutter-free life you’ve always imagined.

Here are 5 steps to get your house and life organized in 2014.

Start small – Don’t plan to organize your whole bedroom or garage in one day. In the bedroom, break it down into individual dressers or even one drawer at a time. In the garage, start with one shelf or give yourself only 2 hours to see what you can get organized. Start with the easiest ones first. A sense of accomplishment will spur you on to tackle more. Plus, you’ll be so relived because you won’t have all of that mess bothering you.

Paper trail – What to do with all of those saved magazines, torn out recipes and greeting cards? You can’t keep them all so decide what means the most to you. Are you really ever again going to read a design magazine from last year ­– let alone from 5 years ago? Will you make that complex French recipe for your next dinner party? Is each birthday card you received one that will make you happy to open again? Decide what is most memorable and recycle the rest. Save the ones that you hold near and dear. You’ll always want to treasure those special memories.

Let go – Yes, it’s very hard to part with treasured things. But that’s all they are – things. Even if they did belong to a departed family member or remind you of your younger days, they might be more of an anchor than a sail. Staying hidden in a box and being shuffled shelf-to-shelf isn’t really giving you much satisfaction anyway. If it’s hard to give away, just imagine the joy it might bring to someone else. Now you can open your heart to new memories by letting go of the past.

Reward yourself – After you’ve purged your closet or made room in the garage to park your car – reward yourself. It doesn’t have to be something big – just something that makes you happy. Even something like a short walk, a cup of coffee with a friend or even a movie. You’ll feel like you’ve really treated yourself to a special reward for what you’ve done.

Keep it up – Nothing lasts forever. Even that perfectly organized drawer or cupboard will get messy again. Don’t just think that being organized happens at the beginning of the year and then it magically stays that way. Create a rotating schedule. Maybe the closets get a quick evaluation every quarter. Maybe the kitchen cupboards get a minor reorganization just before major holidays. Think about organizing junk mail and magazine clippings every payday. Whatever works for you – make a plan, then stick with it. Getting rid of all of that clutter will give you new insight to bringing fresh things into your life in the new year.

There are many bonuses to getting organized and keeping it that way. It saves time when you need to find something and cash when you would have to repurchase something you can’t find.

But more importantly, you gain a sense of control over your space. And that’s worth more than money can buy.

Sources:

http://www.nhmagazine.com/January-2014/Conquering-Clutter-in-Your-Home-for-the-New-Year/

http://www.hgtv.com/organizing/5-new-years-resolutions-for-your-home/index.html

http://organizedhome.com/seasonal-spin/jumpstart-january-organized-year

http://www.housebeautiful.com/decorating/organize/declutter-your-home-1210#slide-1

Health Series – National Blood Donor Month – Introduction

Throughout the month of January, we’ll be featuring a 4-part series about the importance of blood donation. For more than 40 years, January has been National Blood Donor Month.

It’s no coincidence that this month was chosen as the perfect time to encourage people to donate blood. With the busy holiday season behind us – combined with cold and flu season – January is notorious for blood supplies dropping to dangerous levels.

It’s not just this time of year people need blood though. There’s always a high demand for blood donations. Actually, 44,000 units of blood are needed every day in the United States – that comes out to someone needing blood every 2 seconds.

Since 1921 when donating blood first became a common practice, there has been an ever-growing need for blood and other blood products. And with millions of units being transfused each year for a variety of reasons, there is a constant urgency to replenish the supply.

To highlight the importance of maintaining America’s blood supply, we’ll list a few facts this week to demonstrate how important it is to donate blood.

• 38% of Americans are eligible to donate, but less than 10% do.
• A donor can donate whole blood every 56 days.
• There are 15.7 million blood donations made each year by 9.2 million donors.
• 30 million blood components are transfused every year.
• Donated blood must be used within 42 days of collection.

Throughout the month, you’ll discover how collected blood is used in hospitals, clinics and for research, along with how it’s collected and processed.

Sources

http://www.giveblood.org/faqs

http://www.redcrossblood.org/learn-about-blood/blood-facts-and-statistics

http://www.adrp.org/adrp-information/

 

 

 

 

You Say You Want a Resolution

It’s that time of year again to make New Year’s resolutions. If you’re like many, you’ve come up with a list a mile long to fix every possible flaw in your life.

What happens within a few weeks? That list of possible improvements is crumpled up and tossed aside like holiday wrapping paper.

Experts say that resolutions should be manageable and things you can gradually work on throughout the year – not major life-altering changes that should take years to accomplish.

Here are 5 tips to keep in mind when you start planning what you’d like to work on throughout 2014.

Start small – Make resolutions you think you can keep. Don’t say you’re going to work out 7 days a week. That’s unrealistic. Try for 3 or maybe even 4 days. If you say you’re going to eat healthy this year, think about how you would do that. Maybe eat dessert only one day per week and have fruit the other days instead. If your goals are more realistic, you have a better chance of being successful.

Work on one thing at a time – You didn’t develop all of your bad habits overnight. So, fixing them all won’t happen that fast either. Pick a few things to work on during the year and set time limits for each. Work on one goal in January, then maybe another will span February through April – and so on.

Talk it out – If you share what you’re working on, chances are someone else you know may be working on the same goal. Ask around among your family and friends. If one of your resolutions has a support group, consider joining it. By including others in your goals, you’ll increase your chances of being successful.

Relax – Remember, you’re not perfect. Maybe you’ll miss a week at the gym because you’re not feeling well. Maybe you’ll splurge on an extra big bowl of ice cream. Don’t be so hard on yourself. Commit to moving past your slip up and keep on with your long-term goal.

Reach out – Some resolutions are more involved than just working out or shedding a few pounds. They may be deep-seeded issues that need more than just a friend’s support. If you’ve acknowledged a situation that needs to be changed, but it is a major issue, consider seeking professional counseling from a mental health specialist.

No matter what your resolutions are for 2014, remember to be realistic and gradually work on improving your situation. Writing down your resolutions, setting timelines and being practical will increase your chances of crossing them all off your list by the time 2015 rolls around.

Sources:

http://www.resolve.org/support-and-services/what-are-resolve-support-groups.html\

http://www.sparkpeople.com/resource/fitness_articles.asp?id=1595

http://www.mindtools.com/page6.html

 

 

 

 

 

 

Happy New Year’s from My Medical Forum

Thank you for allowing us to inspire your health during 2013. We hope that we can help take you to an even higher level of wellness in this new year.

May you continue to make your overall health one of your top priorities this coming year.

Happy 2014!

My Medical Forum

A Massage is More Than a Luxury

If you’ve ever had a massage, you know how glorious it feels to have your aches and pains rubbed away by a massage therapist. That hauntingly mysterious music softly fills the room and lulls you into a cocoon where your physical and emotional problems just seem to melt away.

Besides the wonderful sensations that whisk your cares away like you’re floating on a cloud, massage has countless physical and emotional benefits you might not even realize.

Here are 10 advantages of massage that you might not be aware of:

• Increases flexibility and mobility
• Increases joint range of motion
• Removes toxins
• Removes metabolic waste
• Assists delivery of oxygen and nutrients to the cells
• Stretches and broadens muscles
• Relieves muscle spasms, cramps and pain
• Reduces stress and anxiety associated with respiratory problems
• Increases T cytotoxic cells, which decrease anxiety and increase relaxation
• Increases blood flow to the skin, which improves its health and condition

And the person performing all of these wonderful feats isn’t just haphazardly rubbing your shoulders and plastering you with exotic oils. Massage therapists go through stringent anatomical training and testing to understand all of the muscles, bones and nerves of the body and how they are connected as a whole system.

Professional programs can take up to two years of rigorous education supervised by seasoned professionals. After being certified as a massage therapist, many continue on to specialize in one particular technique or even receive advanced certification as a holistic health practitioner.

And it’s not just one style – or ‘technique’ as massage therapists call it ­– that’s right for every physical or emotional need. They also might be integrating several techniques to fit your personal situation or to help you with something you’re going through.

Here are 5 techniques that a massage therapist may be using in your time together:

Circulatory Massage – more commonly called Swedish Massage, this is a therapeutic form of bodywork that addresses the whole body using a series of hand and finger strokes with oil to reduce friction.

Deep Tissue Sculpting – a form of deep tissue massage characterized by firm, constant compressions and strokes applied parallel to the muscle fibers.

Sensory Repatterning – explores the natural rhythm and graceful motion that is inherent in every living being.

Thai Massage – involves deep pressing and stretching techniques that facilitate the smooth and constant flow of bioenergy throughout the body and mind, and has specific effects on the muscles and the structure of the body.

Neuromuscular Therapy – a science of understanding the mechanisms of soft tissue pain and the art of relieving that pain to regain balanced functioning by using trigger points and cross-fiber techniques.

Now that you understand what’s happening to you while a massage therapist performs their magic, book an appointment to cleanse away the holiday stress and start off 2014 feeling fresh and revived.

Sources

http://www.mayoclinic.com/health/massage/SA00082

http://www.huffingtonpost.com/2012/02/08/massage-benefits-health_n_1261178.html

http://www.care2.com/greenliving/top-ten-massage-techniques.html

Merry Christmas & Happy Holidays From My Medical Forum

Today is a special day of magical memories.

Of warmhearted moments spent with family.

Of appreciating the company of treasured friends.

Of celebrating a holiday so very meaningful in countless ways.

May your favorite presents today be a deep appreciation of robust health, physical and mental wellness, and fond recollections for many years to come.

Merry Christmas & Happy Holidays,

My Medical Forum

‘Tis The Season To Enjoy

We’re in the home stretch of the holiday season. You’ve resisted the cookie exchanges and the department potlucks. You’ve avoided the client food baskets and the cheese balls in the break room. It seems everything centers around holiday foods.

But your eyes are fixated on your goal – no excessive weight gain this year. The clock’s ticking away and you’re marking each day off the calendar. So close to the new year. But also, so far.

What to do when you’re bombarded by so many delicious delicacies and tempting treats? Where will you find your strength to resist?

First, realize that it’s okay to enjoy the season – even if that means eating things you normally wouldn’t. Just keep these 5 thoughts in mind when you feel enticed by visions of sugar plumbs dancing in your head.

Be realistic – When you’re at a holiday gathering, enjoy the foods that you only eat this time of year. Avoiding them will make you feel like you’re missing out. Just remember to eat healthy the rest of the time to help maintain a good balance.

Enjoy it – Don’t just shovel in holiday treats because they’re right there in front of you. Make sure each thing you indulge in is something you really love to eat. And enjoy the experience and flavors.

Portion control – There’s so much to choose from right now, so don’t think you need to eat large portions to enjoy them. Use a knife and cut a small piece if you need to. You’ll find you will probably be satisfied after just a few bites.

Don’t drink your calories – Your body does not register calories that you drink the same way it does the calories you eat, so be careful of what’s in your glass. High calorie sodas offer little enjoyment and no nutritional value. Whatever you gulp down, make sure it’s something you really value.

Forget the guilt – Remember, you don’t eat like this the other 48 weeks of the year, so enjoy the offerings of the season. But do it sensibly. And if you end up eating too many high-calorie treats at one event, just cut back a little more the next day. It’s definitely not the end of the world.

So, next time you’re tempted by a plateful of adorable gingerbread men or a bowl of crunchy, salty snacks, sample a little handful and savor each taste. Remember, enjoy the holiday spirit now – poached salmon and steamed broccoli await you in January.

Use Your Hand to Help Control Your Weight

Everything in moderation. That’s a great motto to live by. It’s an even better motto to eat by.

Because it’s not always what you eat, it’s how much you eat of it. And whatever ‘it’ is, Americans are eating just too much of it. And it’s not just fast food or restaurant portions that are to blame. Our meal sizes at home have gotten bigger – even dinner plates are larger than they were 20 years ago. It’s not just our plates that have gotten huge. So have our belt sizes.

While we can use our waistline to help see how much we’ve gained, now we can use another part of our body to figure out a correct portion size – our hand. If you stick to that basic unit of measurement, not only will you be healthier, you’ll be on your way to a slimmer and trimmer you.

Here are 5 ways to use your hand to approximate a correct portion size.

Fist = 16 ounces – One cup is the perfect serving size of cold cereal or yogurt. When you drink juice, just half of that, or 8 ounces. For fruits and vegetables, just a half cup is the correct portion size. For rice or pasta, it’s just a quarter cup.

Palm = 4 ounces – No more plate-sized steaks. When choosing meat, fish or poultry, a portion the size of your palm is the correct size for an adult. If the serving has substantial bones, you can make the portion a tad bit larger.

Handful = 2 ounces – Having a handful of a snack is literally that – a handful. For pretzels or crackers, you can eat the whole handful. When it comes to nuts or candy, a serving size is actually just half of that.

Thumb = 1 ounce – If you’re a cheese connoisseur, you know how easy it is to eat an entire plate of cheese cubes. But that’s way too much. When perusing that fancy cheese platter, only a thumb-sized piece is the proper portion.

Thumb tip = 1 teaspoon – If it’s creamy like peanut butter or mayonnaise, then it’s also probably very high in fat. Use your thumb when deciding on how much of that you can eat. For peanut butter, you can have 6 teaspoons – or 2 tablespoons. When it comes to mayonnaise, the proper serving size is 3 teaspoons, or 1 tablespoon.

The 10” dinner plate of yesteryear has somehow become our side salad plate and the serving platter of long ago is now our dinner plate. Although, we have become accustomed to eating these large portions, our bodies just don’t need them.

With these simple guidelines, now you can use your head – and your hand – to eat the proper amount at each meal.