New Year's Resolutions — Some Healthy Tips for 2007

Are you one of those people who make New Year's resolutions every year and see how long you can keep them? Or, do you want to be? Setting realistic goals is, in fact, the best way to achieve them. And it's not as difficult as it may seem, especially if you plan your steps carefully, taking time to really think them through. Here are some tips to help you accomplish some healthy and reasonable goals for 2007.

Every year, one of the top resolutions of the American public is to stop smoking. VDF has listed some proven tips to help you kick the habit. Smoking is a very addictive habit, and if you are a smoker, you know how hard it can be to give it up. Studies show that when people follow the five steps below, they have the best chances of quitting for good.

Another healthy resolution to consider is to walk more frequently. Walking increases your vascular health and your heart health, and soon you'll be walking much farther and faster than before. Some people walk to help themselves lose weight and others because it's fun. See tips on page 10 for getting the most out of your program.

Do you need a few more ideas for resolutions? OK, here goes! Smile and laugh more heartily, drink more water, play with your children/ grandchildren more frequently, and remember to share your VDF newsletter with others!

Tips to STOP SMOKING
1. Get ready

• Set a quit date within the next 30 days
• Mark the date on your calendar.
• Before your quit date, get rid of ALL cigarettes and ashtrays in your home, clothes, car, and work place.
• Write down your reasons for quitting. Put the list in a place where you will see it every day.
• Think about what worked and what did not work in your past attempts to quit.

• Tell your family and friends that you are going to quit and want their support. Ask them not to smoke around you or leave cigarettes around where you can see them.
• Talk to your health-care provider about your decision to quit and ask for help andsupport.

• Studies show that the more counseling people receive when quitting smoking—either one-on-one, in a group, or even by telephone—the more likely they are to quit.
• Call your local hospital or health department about programs in your area.

• During the first few weeks after you have quit, change your routine. Take a different route to work. Drink tea instead of coffee. Eat your meals in a different seat.
• Distract yourself from the urge to smoke by going for a short walk, cleaning a closet or a drawer, or doing something with your hands such as knitting or working on a puzzle.
• To reduce your stress, take a hot bath or shower, make time for a long walk, or read a book.
• Drink a lot of water and other low-or no-calorie fluids.
• Get medicine to help you quit. Talk with your health-care provider about whether you should try any such products to help you quit smoking, lessen your urge to smoke and how to use them so they will work for you.

• Avoid drinking beer, wine, or other alcoholic drinks. Switch to soda or ice water with lemon or lime.
• Stay away from places where people are smoking so you will not be tempted.
• Don't worry if you gain a few extra pounds after you quit smoking. Eat a healthy diet and stay as active as you can. Focus on your goal of quitting smoking.
• Deal with a bad mood or feeling depressed by doing something good for yourself. Call a friend to go to lunch or a movie. Buy something you've always wanted with the money you have saved by not smoking. Take a walk or a nice hot bath.
• Many people slip up or relapse during the first three months after quitting. Don't give up or punish yourself if you start smoking again. Go back to Step 1 and get ready to quit again.

Tips for a Walking Program

• Wear shoes that feel good on your feet and are not too tight or too loose. The shoes should be sturdy, not worn out, and have thick and soft soles to cushion your feet and absorb shock. Always wear socks or stockings to prevent blisters. This is very important if you have diabetes.
• Examine your feet daily, especially if you have diabetes. You may have cuts, sores, blisters, or splinters that you may not feel. Call your health-care team if you find a cut or sore that does not heal. Untreated, these problems can cause severe infections and lead to losing a foot or a leg.
• Finding a friend to walk with you will make your walking sessions more enjoyable. Your friend should be able to walk on the same schedule and at the same speed.
• Have fun while you walk! Take a walk in the park and listen to music. Walk in the mall and window- shop, or find a community center that has a treadmill and try it out. Vary your walking program so you don't get bored.
• Wear a pedometer when you walk so you can see how far you've walked.
• Track your progress. Download a walking log at www.vdf.org/resources/pamphlets.php and post it in your kitchen or bedroom so you can see how much progress you have made. If you do not have access to the Internet, call us and we'll mail you one.
• Reward yourself for meeting your walking goals. Buy a new hat or a pair of socks or go to a movie.
• Most of all, be patient and don't be hard on yourself. It may take some time before you start to feel better and enjoy going places and doing things that used to make you feel tired.