Christmas is over and now is the time when New Year’s resolutions will be made. Lindsay Ord looks at the five most popular goals and asks the experts for tips
QUIT SMOKING
Some people find it very easy to stop smoking, others find it very difficult - and most are in between. The National Council Against Smoking identifies four stages to quitting: you think about it; you prepare to stop; you stop; and you work on staying smoke-free. Here’s their advice:
* The night before give-up day throw away all your cigarettes, including butts. Get rid of lighters and ashtrays. Replace cigarettes with sugar-free gum, straws, toothpicks, or worry beads to keep your hands and mouth busy. Be positive.
If you are using aids like nicotine gum, patches, spray or inhaler, be sure you know how to use them. Read the package inserts carefully.
Smoke your last cigarette and say goodbye to an old enemy.
* The big day: be good to yourself and don’t push yourself too hard. Have fruit juice for breakfast. The acidity will help get rid of the nicotine. Plan a treat for the end of the day as a reward for not smoking.
* The days that follow: take one day at a time. Don’t think of never smoking again. Think of quitting in terms of one day at a time. Say to yourself: “I won’t smoke today,” and then don’t. Congratulate yourself at the end of each day for your success. Your goal is to get through each day without a cigarette. Deal with one urge at a time and beat it.
* Avoid temptation: develop a clean, fresh, non-smoking environment around you. Avoid smokers. Spend more time with non-smokers. Avoid places where you used to smoke and don’t sit in smoking sections. For the first week or two, try to avoid alcohol, coffee, and other beverages that you associate with smoking.
* Cope with the urge to smoke: remind yourself of your reasons for stopping smoking. Reassure yourself: “This may be tough, but I can do it!” Tell yourself: “I choose not to smoke.” Practise the 5 Ds - drink water, deep breathing, do something else, discuss with friends, delay.
For help with quitting, see www.againstsmoking.co.za or call the NCA’s quitline on 011 720 3145
LOSE WEIGHT
Whether you like to follow an eating plan or just cut down, this is sound advice from Weigh-Less:
* Eat fruit and vegetables, which are full of the vitamins and nutrients - five servings a day.
* Cut down on bad (saturated) fats. These are found in animal products and processed foods. Rather opt for the good fats found in olive oil, nuts and avocados.
* Get your heart pumping. Start a new exercise routine and stick to it. It can be gym, walking, cycling, swimming and even doing housework.
* Drink water. Aim for about two litres a day. It may seem difficult at first, but you will soon get used to it and your body (and skin) will thank you.
* Swop to wholegrain. By doing this, you lower the GI value of the food, which helps you feel fuller for longer and prevents food cravings and binges.
* Eat calcium-rich foods, like dairy products, soy milk, calcium fortified foods and beans.
* Practise portion control: if you feel your weight loss is slowing down or you have hit a plateau, you might find that your portion sizes have increased without your even realising it.
* Take vitamins, an important part of an eating plan.
* Get enough sleep. Turn off the TV after 9pm and don’t ingest sugary and caffeinated drinks and foods that prevent you from falling asleep. Aim for at least seven to eight hours of sleep a night.
* Take time out. Five minutes of quiet time in the mornings before the rest of the family gets up will do it. Or treat yourself to a monthly facial or manicure.
www.weighless.co.za or 031 765 1600.
GET ORGANISED
If you’re drowning in clutter, take some tips from Isabelle de Grandpre of Neat Freak:
* Make time to plan. If you have a project, like planting a new area in your garden, you will need to complete tasks along the way.
* Write down the ultimate goal and make a list of projects with the tasks needed to complete these projects, then do some of the tasks.
* Writing down activities and to-do items is essential because there is no way that your brain can remember everything.
* Pieces of paper can get lost easily so use only one diary and one calendar to cut the guesswork over what needs to be done and when.
* Don’t procrastinate.
De-cluttering
Stuff can make it hard to breathe but it seems that we don’t like hearing this, so we dig our heels in and will not give anything away.
Start slowly by choosing a room that is frustrating you and start purging. Decide beforehand how you will get rid of stuff, so you don’t give up on your task mid-stream.
Label, zone and group: no matter the space, if similar items are grouped together on a desk or zones are established to define spaces, everything is easier to find or put back. The same applies to labelling - if you know what is in a box, you’re more likely to find it and be able to put it back where it will be found again.
www.neatfreak.co.za
GET FIT
If gym or exercise classes don’t appeal, do something different. There are many outdoor activities and sports . Why not dive into the ocean and body-surf down waves, try kite-surfing or simply just swim? With the option of the sea, dams or rivers, you can try paddling, kayaking or rafting. If you don’t have very good balance, but are still keen to get wet, what about jumping on board a dinghy or boat and be naturally powered by the wind?
If water sports are not your idea of fun, put on a pair of trainers and walk. If you want something more vigorous, you can hike through several nature reserves or join a rambling club. Picking up the pace, you can jog around your neighbourhood and get involved in organised road running events.
Jumping on a bicycle, you can stick to the flat routes, tackle hilly roads in the suburbs or go off road.
CONTROL FINANCES
The National Savings Institute gives the following advice:
* Set goals - short term, long term - and commit to a course of action.
Short term: Pay off any debt. Save for your children’s education. Buy a better car. Save for a holiday.
Long term: Save for a comfortable retirement or a second home.
Flexiblity: Circumstances change and it is necessary to be flexible and review these goals constantly.
* Create a budget: budgets highlight unnecessary spending and allow for better financial planning. List your monthly obligations and then keep a record of all your daily expenses, no matter how small.
After doing that for a month, a clearer picture emerges of unnecessary spending. Projecting this for a year gives you more insight into your financial situation. You can download a budget planner from www.savingsinstitute.co.za
* Saving for your future (financial stress, retirement):
Financial stress: Many people will face some kind of financial stress through unemployment, medical bills, divorce or living beyond their means. Having savings it makes it easier to cope with the stress.
Retirement: Being able to enjoy the golden years takes planning. The earlier you start, the less impact it has on your working years and the greater the benefit at retirement. See www.savingsinstitute.co.za