If you insist on making New Year’s resolutions about weight loss and health you might as well get a dose of good information. Check out the article below for five important considerations for your health.

(ARA) – If you’re not planning on adding “lose weight” to your list of New Year’s resolutions, you’re in the minority. In fact, losing weight is one of the most commonly made resolutions, year after year. But it’s definitely not the only health resolution you should consider making for 2012.

While losing weight offers a host of benefits for many people, addressing other health issues, like your hearing health and psychological well-being, can make equally compelling New Year’s resolutions.

Go ahead and add “drop a few pounds” to your resolution list, but consider jotting these ideas down as well:

1. Resolve to take care of your hearing health.

About 10 percent of Americans report having hearing difficulties, and that includes about 1.4 million children, according to the Better Hearing Institute (BHI). You may think you’re too young to worry about your hearing, but the BHI also reports that the majority of people with hearing loss (65 percent) are younger than 65. Our increasingly noisy world exposes people of all ages to potentially damaging sounds, so it’s more important than ever to pay attention to your hearing health.

Have your hearing professionally tested every year. If you’re diagnosed with hearing loss, talk to your health care provider to determine if a hearing aid will help you. Hearing aids are now more discreet, versatile and effective than ever thanks to advances from manufacturers like Starkey. The hearing aid maker’s Wi Series employs wireless technology, enhances TV and radio listening, and eliminates the need for manual adjustments. In addition, all of its hearing aids including Wi Series and X Series can help reduce background noise while preserving speech understanding.

2. Resolve to take care of your emotional health.

Stress seems like a natural part of our busy lives these days, but too much stress can be harmful to your overall well-being. According to WebMD, stress can negatively affect your mental health, your immune system, heart, digestive system, skin, lungs and reproductive organs.

Resolve to take steps to relieve stress. Stress-busting can take on many forms for many people, whether it’s spending time with a pet (interacting with animals can lower blood pressure and heart rate), listening to music, meditating or getting rigorous exercise. Don’t worry over how you relieve stress, just do what feels right for you and fits into your schedule and lifestyle and you’ll reap the benefits.

3. Resolve to take care of your bone health.

Healthy bones are important for everyone, not just post-menopausal women and growing children. Most of your body’s calcium is stored in the bones and teeth. When your body doesn’t get enough calcium from outside sources, it starts drawing what it needs from storage, and osteoporosis occurs.

While anyone can experience osteoporosis, certain groups are more at risk than others, including Caucasian women who have gone through menopause, older adults, people who are small in stature, and those with low-calcium diets or who are physically inactive, according to the Centers for Disease Control and Prevention. Ensure your diet includes the recommended amount of calcium per day, and stay active by doing physical activities that help build bone strength, such as walking, running, dancing and weight lifting.

4. Resolve to take care of your feet.

The condition of your feet can clue you in to your overall health, and signs of serious problems like arthritis, diabetes and circulatory issues can all be detected in the feet. More Americans have foot pain than in any other part of their bodies they consider vital to health, such as the skin, teeth or even the heart, according to a survey by the American Podiatric Medical Association (APMA).

To prevent foot problems, make sure you wear shoes that fit well and offer plenty of support, don’t wear the same pair every day, and avoid walking around barefoot, the APMA advises. If you experience foot pain, don’t ignore it; seek a doctor’s help.

5. Resolve to get more rest.

Think you’re OK squeaking by with just five hours of sleep a night? Think again. The National Sleep Foundation (NSF) says sleep is essential to your overall health and well-being, yet 60 percent of American adults say they have problems sleeping a few nights a week or more. On average, adults need about eight hours of sleep; some will be alright with an hour or two less, while others will need more.

To help ensure you get the rest you need, maintain a regular sleep schedule, avoid caffeine for at least four hours before bedtime, don’t have a heavy meal or drink alcohol before you sleep, and create a sleep-friendly environment with minimal light and noise.

It’s getting really cold here in Atlanta and though I don’t usually have good things to say about cold weather, one thing I can say is I really love good old-fashioned comfort food. This is the kind of heavy, yet healthy food that makes a cold day bearable for me.

I’ll share couple of recipes that are easy to make, costs only pennies, and that make me feel really good.  I hope you make one or two for yourself and your family.

Potato Soup

This recipie is one I have been making since I was a single woman living on my own. I graviated toward it because I love potatoes and it is really cheap to make. One thing you should know is I don’t measure my ingredients when I cook so what I am writing are estimates. Some seay it’s a sign of a great cook.  The results are 90% good with this method and my kids never leave food on their plates. Modify to fit your tastes.

Prep time: 10 minutes

Cook time: 20 minutes

Total time: 30 minutes

To make potato soup follow these directions:

3-4 medium or large potatoes

1 10 oz can Cream of Mushroom Soup

1/2 cup thinly sliced onions (optional)

Salt to taste

Peel and dice potatoes then place in medium pot with onions and salt. Cover with water and cook until tender. Reduce heat then add mushroom soup. Stir to mix soup in well. Let simmer for 10-15 minutes. Enjoy!

You can add more seasoning if you like a more spicy taste. Occasionllay I add:

Leftover backed chicken (or any meat)

Steamed cabbage

Seasoned salt

Pepper

Add whatever you have on hand that would taste yummy in this soup.

Eat with rolls, biscuits, or any kind of thick bread. It will definitely satisfy you.

Breakfast Casserole

I cook this around the holidays. I had it at a company brunch one year and decided I wanted to learn how to make it. I’ve seen recipies that are really complicated and has a lot of ingredients, but I prefer keeping my recipes simple so I use fewer ingredients.

Prep Time: 5-7 minutes

Cook Time: 25 minutes

Total Time: 30-35 minutes

To make a breakfast casserole you need a 9×12 baking dish and the following ingredients:

2 cups Tater Tots

6-8 Eggs

1/2-3/4 cup Milk

3/4- 1 cup Sausage (cooked and chopped)

1/2 cup Cheese (mild)

Salt & Pepper to taste

Directions: Preheat oven to 350 degrees. Spray bottom of casserole dish cooking spray. Layer potatoes and sausage on bottom of dish.  Whip eggs, milk, cheese, salt and pepper together in a mixing bowl. Pour mixture over potatoes and sausage. Put in oven and cook until golden brown. Enjoy with toast and a warm beverage!

The Joy of Comfort Food to Warm You on the Inside

Even though it’s cold outside you don’t have to be miserable. Enjoy the comfort foods I gave you above with your family. Don’t forget to get in some kind of exercise 3 or more times a week to keep off the winter bulge. It will keep the blues away and make you feel great.

To save money on these recipes use store brands or purchase ingredients when they are on sale and/or with a coupon. It tastes just as delicious as using brand names. This is the season to stock up on canned soups like cream of mushroom used in the potato soup.

Anyone who is self-employed has had to face the insurance conundrum.  Do you spend an arm and leg to insure yourself (since there’s no corporate umbrella to absorb a portion of the cost) or do you risk losing an actual arm or leg because you can’t afford the cost of medical care without insurance?

While there are certainly benefits to being self-employed, such as working from home, setting your own schedule, and taking only the jobs you want, one of the major drawbacks of freelancing or staring your own company is that the cost of medical and dental falls squarely on your shoulders.  Luckily, there are a few ways to cut back on these costs.

Here’s how to save when you’re self-employed:

Preventive care

There is no better way to dispel the costs of medical and dental procedures than to continue practicing preventive care.  Early detection is often the key to ensuring that health issues never get to a critical (and expensive) stage.  So whether or not you have insurance, try to find a way to keep up with your annual visits (physicals, dental cleanings, and so on), especially if you have a family (or personal) history of problems.

Pay in cash

Many doctors and dentists are sympathetic to patients that lose their job or insurance (often both) and can’t afford to pay for treatment at full price.  Some are even willing to make concessions if you pay in cash as a way to keep you on track with your health.  So if your doctor or dentist might normally charge the insurance company $100 for your visit, they’ll allow you to pay as little as half when you offer cash.  Simply ask at your doctor and dentist offices to see if they’re willing to make such an arrangement.

Shop around

You comparison shop for everything from cars to jeans to canned vegetables, so why wouldn’t you do the same with doctors?  While it’s true that visiting a physician is a rather intimate experience, the truth is that you’re going to be poked and prodded one way or another.  So look into prices and how they vary from private practices to hospital staff to clinics; you’re bound to find something in your price range that suits your medical and dental needs, and you may be eligible to pay on a sliding fee scale (or even get services for free).

Prescription assistance

Even after you visit the doctor or dentist, you’re bound to be on the hook for additional costs thanks to prescription medication.  Some people can save by going for the generic brand while others will order via apps or the internet (finding the best cost locally or getting medication from other countries where it may be sold cheaper).  But if you simply can’t afford the cost of medications that you need in order to survive, look for prescription assistance programs that operate on donations (government, private, or other) so that you get the prescriptions you need at low or no out-of-pocket cost.

Discount plans 

There are companies out there that offer individuals like yourself both medical and dental discount plans.  You won’t pay much for membership (generally up to about $30 per month) and the plans will cover as much as 60% of your costs.  This is a good way to ensure that you won’t be tanked by potentially costly problems, without spending a boatload on pricy insurance that you may never use.

Evan Fischer is a freelance writer and part-time student at California Lutheran University in Thousand Oaks, California.

By Golda Smith

To exercise or not to exercise is not the question. Many of us know that we should exercise however, if we’re being totally truthful, many of us would admit that we don’t want to. And as a single mom, it gets just a little bit more complicated…or so we think.

“The common way that people give up their power is thinking they don’t have any” –Alice Walker

Perhaps you’ve wanted to lose a few pounds that you’ve been carrying around since your last child was born. You want to wear your skinny jeans. You want to walk up a flight of stairs without stopping every few seconds. You want to run and play with your children effortlessly. You want more energy. You want to feel good and look good naked.

Sadly, you FEEL that life as a single parent, working full time, perhaps with a second job or attending school coupled with the responsibilities of maintaining your household doesn’t leave time to take care of you.

How can I say this gently…YOU make time for those tasks that are important to you! If you feel offended…that’s your ego, tell it to go on an extended vacation.

What are you telling yourself subconsciously when you don’t make time to exercise and what message are you sending to your children when you continuously place them and everyone else ahead of you.

Now I’m not suggesting that you shun your responsibilities. What I am suggesting is that you begin to get real with yourself about what you can do to get more active.

For starters, first identify what type of activity you enjoy. Is it running, dancing, yoga, Pilates, swimming or something else? This is something for everyone.

If you can’t attend a live class and as a single parent I understand, there are many programs that you can go through via a DVD or with a virtual coach. Go to bed a little earlier and rise a little earlier before the kids get up and get your work out in.

Perhaps you and your children can work out together. Now how’s that for quality family time? Now you’re demonstrating, not just giving lip service, to your kids the importance of exercise.

I also want to encourage you to be realistic with your goals. For example, if you haven’t been working out for a while then perhaps you want to set your goal to exercise a minimum of 2-3 days a week for 30 minutes. That’s a very doable goal.

You want to set yourself up for success. From there, you can adjust your goals as you see fit but remember to keep them specific.

Right now, I’m training for a 5k. I haven’t been running in a while so I’m easing my way back into training and this is a very doable goal. Next stop…half marathon. If this single mom can do it, then so can you.

Remember, a healthy mommy is a happy mommy and a happy mommy equals a happy household.

Image: photostock / FreeDigitalPhotos.net

Top Left – Size 6 | Bottom Left – Size 14 | Right – Size 8

I’ve lost weight and I’m happy about it. It was a conscious decision but it wasn’t a major undertaking.

Over the last three years I went from a size 8 to a size 14. That’s pretty significant and I was starting to feel it in my joints. It actually hurt to sit, stand, and lay down for extended periods of time.

My knees started to look like two chubby little faces. Though I love chubby little cute faces I don’t want them on my knees.

I Wanted to Lose Weight But Not Look Anorexic
So I decided I would drop the pounds and get back down to a size 8. Anything less and I look sickly. One time, years ago, I got down to a size 4. That was NOT cute! I looked anorexic and I got a lot of concerned looks from family and friends. That is what depression will do for you.

At that time I felt out of control pertaining to the things that was happening in my life. Not eating was the thing I could control so I just stopped eating regular meals. In fact I would only drink water and juice most of the time. I’d eat a baby food jar sized portions of food maybe twice a day or I’d only eat once a day. That was not a good time for me. I eventually started eating again and all was well.

I’ve had my ups and downs with my dress size but I never got up to a size 14. This was absolutely unacceptable. I refused to buy more than a few clothing pieces in that size and vowed I would lose the weight. My achy-breaky knees and joints were the last straw.

My Secret Walking Challenge

Last October I did a 30- day walking challenge. I didn’t tell anyone about it; I just did it. I walked around my neighborhood for 30 minutes pretty much every day. I set the time on my Google calendar and when the alarm went off I went walking. I took my time and refused to try to walk a marathon.

I walked a little further each day while listening to a motivational audiobook, music, the bible, or just prayed. It was an awesome time. I completed my challenge and by the end I dropped one dress size. I continued walking but not as consistently.

Pretty soon the weather got colder and I didn’t walk that much. I turned to Zumba (affiliate link) and games on the Wii Fit Plus with Balance Board. Again it wasn’t consistent but it was something. My son got a kick out of me struggling and getting knocked off the games on the Wii. He played with me and we had great laughs.

Changing the Way I Eat

I knew I would need to change the way I ate so I decided to cut my food portions. I absolutely abhor dieting because it only offers temporary results. Lifestyle change is much more effective for me and it was easy because I’ve always been a pretty healthy eater.

I ate more salads and ate half the portions I had gotten used to eating. I cut down on eating my favorite fast foods, only treating myself every one or two times a week. I ate more fruit, specifically an apple each morning before I ate anything else. My body responded well and eliminated its waste regularly, which is one of the keys to effective weight loss.

I’m Not an Expert
During the winter months I continued losing weight. I don’t claim to be an expert but I do know my body and how it operates. My metabolism kicks in when I start moving and exercising. The extra weight melts away. I know my blood type and basic body structure. I have observed what works and doesn’t work for me over time. With this information I’ve been able to create a program that works for me. More importantly I don’t feel deprived or burdened. It’s a natural part of my life. I feel much better and am elated that I am back in a size 8.

I don’t know if what I did will work for you. You have to experiment, set goals like losing a dress/pant size, and make lifestyle changes in your eating. You also must move your body. Try to do something fun like swimming, tennis, cycling, or just dancing to music in your living room or bedroom.
It’s Equally About the Body and Mind

Losing weight is just as much a mental process as a physical process. I could not focus on losing pounds but deciding to lose a couple of dress sizes worked for me. It was discouraging to weigh myself and see little movement when my clothes were getting bigger. My body structure was a factor and it is well known that the cookie cutter BMI and weight standards do not fit everyone. So I stopped weighing myself and focused on the size of my clothes.

Feeling great is motivation to keep the weight off. As I get older I am noticing that I ache more than I used to. Stiffness and soreness come easier. It was worse when I was a size 14 but now that I have dropped a few dress sizes I bounce back quickly and don’t feel sore all the time. I determined I would not allow my age to tell on me or look like and old lady. I am determined to be as beautiful and as sexy as I can be.

Next Step? Getting Toned!
My next goal is to get toned. I enjoy weight training and know it will help in keeping my weight at an optimal level.  My journey didn’t take long, only 7 months. That progress was not too fast and not too slow. I am happy with how things turned out and I hope you will find a way to reach your optimal weight through a combination of eating healthy, eating smaller portions, and moving your body.

Remember that is starts in your mind and with a decision. Once you are good in those two areas the rest is a small piece of cake Thank you for letting me share my weight loss story with you.

I’m one of those ultra independent, over-achieving women who regularly experience overwhelm.

I find ways to compensate, like eating chocolate or vegging out on movies for hours at a time. It’s my dad’s fault I am this way (and partly my mom’s too). They taught me (overtly and covertly) that I have to be self-reliant and take care of things myself so I won’t be disappointed in other people.

Let me tell you, that’s a sucky way to live. Unfortunately, this has been so ingrained in my life, it’s like a part of my DNA.

Being an independent do-it-yourself-er has had it’s advantages. I’ve taken risks in life that others may not feel comfortable in taking. I’ve accomplished things and been successful.

But the overwhelm still comes and I still veg out on movies or overdose on chocolate.

I retreat to my bedroom too and sometimes forget that my kids may want to see me more than just at dinner time.

With so many roles pulling at me and so many things I “have” to do, I just check out and leave it for another day. If it’s not life threatening, then it can wait until tomorrow.

Independence and overachieving is fine for a 20-something single, no kids woman.

But as a 40ish woman with two kids I’m learning it’s healthier (and wiser) to be more interdependent and average (did I really say that?) if I want to see my kids grow up and get married.

It’s a challenge to change, but at this point change in necessary…

Wow! We are at the end of 2010 already. It’s so hard to believe the year is over. I hope it has been a great year for you. This year was pretty incredible for me. I share the details with you in the recording below as well as inspiration to make 2011 a banner year.  Click. Listen. Share.