Achieving your goals in 2012- Resolutions to Success!

Setting goals- making a commitment to yourself this New Year!
Happy New Year!
When the ball drops on January 1, 2012, the resolutions begin! They usually begin with good intentions but end with promises for the following year. If you find it difficult to keep your new year’s resolutions, try these steps to help you reach your goal!
• Score goals! 

o What do you think of when you think about a goal? Can you picture a soccer player kicking a ball into a net, or the placekicker of your favorite football team scoring the winning field goal of the big game? Now think of our resolutions as goals and instead of dreading the thought of accomplishing your resolution, you can think of working your way to the goal and scoring! The mind is a powerful tool and how we think about things influences how we react to them. Think about how you feel when your favorite teams scores and wins? Wouldn’t it feel even better if you felt that way about yourself?

• Win-Win!
o An important aspect of “scoring a goal” is the immediate and recognizable satisfaction of achievement. Let’s face it, we are a nation of immediate gratification. Instead of fighting or bemoaning that reality, accept it and make it work for you. So when the placekicker scores, the points can make a real difference. So what are going to be your points? How about trying something like this: If your goal is to lose weight (i.e., win the game), your real goals are the things you do to “win!” Set up to jars. In one jar, place a dollar or two for every week you don’t drink soda. In the other jar, put a dollar or two (the “points” of each have to be the same) each week you have a soda. At the end of the year, see which jar has more. If the jar for weeks without soda has more, you get to keep all the money and spend it any way you want. If the jar for weeks with soda has more, you have to give all your money to an organization you don’t support or a person you don’t like. If your jar with soda is empty, guess what, you most likely lost weight too (you could lose 1 pound per week by cutting three soda’s out of your daily diet, that’s 52 pounds in a year, maybe more, especially if you got some exercise and controlled how much you ate).

• Can’t score goals without teamwork!

o Just like in football, soccer and any other sport, winning takes teamwork. Let your friends and family know about your goals. Find a motivating partner. Find someone that you can motivate as well so you both of have skin in the game. Or join a support group such as DiabetesFresno, Fresno's only free Type 2 diabetes support group open to everyone (meets the 2nd Saturday of every month at 11am at avecinia wellness center, call 559-450-7299 for more information).   Celebrate with your friends/support group/team when you “win!”

• Write your goals down, make a game plan!
o Your favorite sports team doesn’t win its games without a strategy, a game plan. Writing down your goals, and the steps you will take to achieve them, helps you visualize your achievement, gives you something to remind you of your goals, and helps you clear your mind because you don’t have to perpetually think about your goals. You can also use your written goals as a road map/checklist. It’s important that your goals be clear, and the steps that you will take to achieve your goal be doable/actionable. Use your written goals as a scorecard.
Use the worksheet below to help you track your achievements and reach your goals!

Although setting your achieving your goals sounds like playing a game, it is the most important game of your life because winning means achieving a better life for yourself. So January 1st the clock will start ticking, are you ready to win?

Goal tracking worksheet:

For daily updates on news, information and more on health care and wellness, join avecinia wellness center's facebook page (facebook.com/avecinia) and follow avecinia on twitter (twitter.com/avecinia4health). avecinia wellness center is Fresno's premier integrative medicine and wellness center. We combine internal medicine and primary care with health management, weight management, acupuncture, aesthetics (Botox, Juvederm, Radiesse, Obagi and more) and massage therapy for a holistic approach to health. We use a robust electronic health record program and patient web portal to enhance our delivery of services and to help our patients reach their optimal well-being. To learn more, visit www.avecinia.com. If you are looking for a primary care doctor in Fresno or the Central Valley and would like to become a part of the avecinia family, visit our website and click on new patient registration. Let Dr. Unaiza Hayat and/or Ali Kunkel, MPA, PA-C, become your trusted guides. Our Aesthetic, Weight Management, Acupuncture, Health Management and Massage Therapy services do not require us to be your primary care physician. Learn more at www.avecinia.com We look forward to meeting you!

Heart Healthy for American Heart Month

Heart Health

From the beginning of time, the heart has held, well….. a special place in our heart. The ancient Egyptians believed the heart was where the soul lived, where wisdom came from, where memory was stored and where emotions sprang forth.  It was considered the most important of the body’s organs.   The ancient Greeks had similar beliefs about the heart.  Yet now, cardio-vascular disease is the number 1 cause of death globally (approximately 29% of all global deaths http://www.who.int/mediacentre/factsheets/fs317/en/) and the leading cause of death for both men and women in America.  In 2006, more than 1 in 4 Americans   died of heart disease.  In 2010, heart disease cost the United States approximately $316.4 billion in health care services, medications and lost productivity.  In California, the leading cause of death (35%) is due to Heart Disease and Stroke.

 

However, just as the ancient Egyptians and Greeks valued the heart, you can too.  February is American Heart Month and it’s the perfect time for a heart tune-up! Our health blog this month will help you recognize the risks and symptoms of heart disease and give you simple, easy to follow tips to help you become heart healthy! And if you are planning on being at the Central Valley Go Red For Women Fashion Show and Luncheon (Friday, February 11, 2011 https://ahafresno.ejoinme.org/MyEvents/20102011CentralValleyGoRedLuncheon/tabid/234136/Default.aspx) stop by our booth to say hi!

Risks

High cholesterol, high blood pressure, diabetes, cigarette smoking, elevated Body Mass Index or BMI (overweight or obesity) and physical inactivity are major risk factors for heart disease.  The best way to mitigate all of the risk factors for heart disease is by addressing elevated BMI  (being overweight/obese) and your first step in addressing that risk is by… well, taking a few steps.  Reducing your weight by just 10% can significantly decrease your blood pressure, lower your blood cholesterol and reduce your risk of diabetes.

   

Symptoms

It can be difficult to “catch” cardio vascular disease because the build-up of cholesterol or rise in high blood pressure is usually gradual.  It is usually at the time of an event (such as a heart attack) that a person knows they have a disease. The most common symptom or sign of cardiovascular disease is angina or chest pain. You may feel tightness, burning, or swelling in your chest with angina.  However, these symptoms can also occur with heartburn, so you must consult your health care provider if they occur.  If you are also having heart palpitations, dizziness, nausea and excessive sweating, it is more likely to be a cardio vascular event such as a heart attack.

During a heart attack, symptoms may last 30 minutes or longer and are not relieved by rest or oral medication.

To learn more and print a handy symptom guide, visit Mayo Clinic’s Heart Disease Symptom Guide.

If the symptoms are severe, immediately call 911.

Prevention - So how do you get started on a heart healthy lifestyle?

1.       First, speak with your primary care provider about your concerns! 

a.       At avecinia wellness center, we have a strong history of addressing our patient’s heart health issues and can work with you to develop a heart healthy plan.  We also partner with other great health and wellness providers, such as Fitness Studio 108, to help you get the most comprehensive attention to your heart;

b.      We offer many resources on our website and facebook page.  You can also log on to your Patient Portal and research any of the questions you may have.

2.       Use the web to learn more!

a.       If you don’t know where to go, visit our “Your Health” link on our Facebook page for a list of trusted resource.

b.      Or  visit one of these health related web resources:

                                                                   i.      The American Heart Association’s Tools for Your Heart Health site

                                                                  ii.      The Centers for Disease Control and Prevention Heart Disease site

                                                                iii.      The Mayo Clinic Heart Disease site

                                                                iv.      The California Heart Disease and Prevention Program site

c.       Use the web to track your progress. Keeping a log is a proven way of remembering where you started, how you’re doing and measuring  your success.  The American Heart Association has a several different progress trackers here.

3.       Get your friends and family involved!

a.       The more, the merrier. Having the support of friends, family and loved ones makes it easier to overcome any challenges and more fun to celebrate the achievements!

                                                                   i.      Take a 30 minute family walk together at least every other day.  Use the time to unwind, connect, and encourage family fitness.

                                                                  ii.      Cook dinner together.  Having more meals at home saves lives and money -Food at restaurants usually have higher fat content and portions are much larger than necessary.  Cooking at home allows you to control the amounts of fats, oils, and sugars used.  It’s also a great way to learn and teach healthy eating habits.  Here’s a great link to heart healthy cooking:  WebMD

                                                                iii.      Share your plan with your family.  Let them know you are serious so they can help you on the difficult days and keep you on track.

Ready to get healthy?

We recognize it may not be easy to take the first steps necessary to live a heart healthy life. But it’s not impossible.  To see how incorporating physical activity and a healthier diet can change your life, view this report by Christina Lusby of KSEE 24 on Bob Tharp.  Bob lost over 80 pounds, has his diabetes under control, and is saving $500 a month all by incorporating physical activity and a proper diet into his routine with the guidance of avecinia wellness center.  Bob and avecinia are now working on developing a diabetes management support group for Fresno and Central Valley residents. We plan on having our first, free meeting in March!  To learn more about our program or join the mailing list, email us at wellness@avecinia.com with Diabetes Support Group in the subject line.

Get started today though by at least having an honest conversation with yourself, your loved ones, and your primary care provider on why you want to become heart healthy!