Sticking to Your New Year’s Resolutions

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January 2020

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Inside This Issue

HealtheNews

Making New Year's resolutions is a time-honored tradition all around the world. The idea is to change an undesired trait or behavior to accomplish a goal of self improvement. Understandably, we all hope for a better future-especially when the year we're leaving behind has been a tough one.

Maybe you plan to ring in the new decade with a resolve to quit smoking, lose weight, exercise more, or practice more mindfulness. All are great options to roll out a new you in 2020. However, by the time February hits, studies show most of us abandon the changes we were so excited about just a few weeks before. All that’s left is a sense of failure as we go back to our old ways.

Researchers say about 60 percent of us make New Year's resolutions but only about 8 percent of us are successful in achieving them. So how can you ensure that your determination to get healthier in 2020 sticks past Valentine's Day? Read further to understand why resolutions tend to fail and how to stick to your New Year's resolutions to have a year filled with success and happiness.

Why Do Resolutions Fail?

Making Your Resolutions Stick

Chili Lime Sweet Potato and Chicken Skillet

Advocate Aurora Health

Why do Resolutions Fail?There’s no single reason that most people fail to stick to their New Year’s resolutions. It’s a combination of factors and life just getting in the way. Here are 5 pitfalls to avoid when making your resolutions:

1. Not specific enough. Resolutions that are too vague are not useful, hard to get done, and don’t motivate you at all. An example of a vague goal would be: "I want to get fit ." Set a S.M.A.R.T. goal instead.

2. Lack of immediate reinforcement. Delayed gratification isn’t much of a motivator to keep us going. For example if you hate running, but use running as a way to get more active, you'll find no gratification out of it. Try finding an activity you enjoy so the activity itself is positive reinforcement to get you to your long term resolution.

3. Setting unrealistic resolutions – Expecting too much of ourselves is a sure way to set ourselves up for failure. An

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example would be promising to run 5 miles a day when you have never run a mile in your life. Start small and work your way up.

4. Financial burden - Many give up on their resolutions if the associated expenses are too high. An example would be joining a gym that you cannot afford to pay monthly. Look for less expensive ways to get fit instead.

5. Not being committed and truly believing in yourself – Make resolutions you actually want to achieve and are actually going to put a plan of action towards it. An example would be resolving to run a 1/2 marathon by the end of the year, but knowing deep down you can never do that. Instead, focus on something you know you can succeed at with a good action plan, strong commitment and vision of seeing yourself actually achieving it.

Making your Resolutions Stick

• 2 - 1 lb boneless skinless chicken breasts cut into 1-inch cubes

• 2 Tbl olive oil

• 4 cups 1/2 inch sweet potato cubes

• 2 bell peppers, diced

• 1 red onion, diced

• 2 Tbl chili powder

Chili Lime Sweet Potato and Chicken Skillet

Sweat Peas and Saffron Recipe Link

1. In a large skillet or pan, heat 1 tablespoon of olive oil over medium heat. Add the chicken, and cook until no longer pink in the middle (roughly 8-10 minutes).

2. Remove the chicken from the pan and place on a clean plate.

3. Add the sweet potato, bell peppers, red onion, chili powder, cumin, salt, chicken stock and lime zest.

4. Cover and bring to a simmer. Simmer (covered) for 15-20 minutes, stirring 2-3 times, until sweet potatoes are soft and cooked through. If the pan becomes dry, add more chicken stock.

5. Add the black beans and cooked chicken breast, and cook 2 or so minutes until heated through.

6. Serve with suggested toppings: cilantro leaves, lime wedges, Greek yogurt or sour cream, avocado, and tortilla chips.

Ingredients:

Preparation

Advocate Aurora Health

Make a S.M.A.R.T. Resolution Plan - (specific, measurable, achievable, relevant and time-bound) An example of a smart goal would be: “I want to go to the gym 3 times per week for 15 minutes.”

• Specific: Focus on one specific behavior that you would like to change. Trying to change more than one behavior at a time can be overwhelming and result in loss of motivation.

• Measurable: Once you’ve identified your goal and have a specific plan set for how to achieve it, tracking your progress is key to success.

• Achievable: Make your resolution something small and something you can achieve. For example, if you would like to start exercising, aim for two to three days a week and gradually increase as your behavior starts to become a habit.

• Relevant: This step is about ensuring that your resolution matters to you.

• Time bound: Your resolution needs a target date, so that you have a deadline to focus on and something to work toward. This helps to prevent everyday tasks from taking priority over your longer-term goals.

Find Support – Changing habits can be very difficult. Consider using the help of one of our WholeisticTM Health Coaches, You can also join a workout class or a group with similar goals so that you can share your experiences. Share your resolutions with family and friends to gain their support as well.

Accept Setbacks – It is important to understand that setbacks are normal and perfection is unattainable. Don’t completely give up when you have a misstep. If you are experiencing frequent setbacks, consider reevaluating the resolution and revise it if necessary.

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• 2 tsp ground cumin

• 1/4 tsp salt

• 1 cup chicken stock

• 1 Tbl lime zest

• 1 18 oz. can black beans drained