Health & Wellness
2017 Resolution Planner

2017 Resolution Planner

Best year, best you

By Amy Meadows

We at Best Self Atlanta want to help you begin your journey to becoming your best self—whatever that may mean for you. With the My Best Self 2017 Resolution Planner, you'll learn how to care for and strengthen your mind, body and spirit. The guidance provided by local experts in the fields of medicine, fitness, beauty and life coaching will give you the information you need to look at yourself from the inside out and ultimately take steps toward becoming the best possible you.

 

My Fitness

Personal Fitness Goal Setter

"A man's health can be judged by which he takes two at a time—pills or stairs." —Joan Welsh

Without a doubt, getting in shape—or staying in shape—is at the top of almost everyone's New Year's resolutions list. Of course, if you persevere this year, it won't be on your list at all in 2018. So consider the answers to the following questions, provided by a few local fitness experts, and finally make good on the promise you have made to yourself so many times in the past.

How do I get started?

"The best way to begin setting fitness goals is one small step at a time. Goal setting is a process—it can be overwhelming for anybody. Start by writing down what you want in general, then get more specific. Next, qualify it with a deadline. Evaluate what it will take to achieve that goal within your budget and time constraints and establish a plan. Finally, execute that plan and you will be on your way toward your fitness goal."
—Rachel Payne, owner, master certified personal trainer, House of Payne Personal Training

How do I create a plan to fit my personal needs?

First, consider how active you currently are and design a plan that matches your fitness level. According to Paul Rodgers, C.S.C.S., CEO, IQ Fitness and Wellness:

If you are sedentary:
You will need to build up your muscles and endurance again. Start off slowly and then build each time you work out. Start off with a walk for 15–20 minutes. After that, you can push the walk to 30 minutes and add some hills. Before you know it, you will be able to increase your time, distance and intensity. Next, you could add some resistance training; seek guidance from a professional fitness trainer to ensure you approach this new element correctly.

If you are somewhat active:
You want to be realistic in terms of your fitness goals. Keep your workouts fun and interesting. Make a schedule and stick to it in order to stay on track with your new workout plan. Schedule three days on, one day off. Try scheduling specific workouts for each day. Look online for functional workout routines. Build intensity and endurance with each session.

If you are very active:
When we reach the level of "very active," we often push too hard or take too many chances. Form and function at this high level of performance become much more critical. The National Academy of Sports Medicine (NASM), nasm.org, outlines a very specific program that can help decrease chances of injury and increase performance. Find a fitness professional to help you assess your routine.

What's the best way to keep track of my progress or measure my success?

"Journal everything. Write down your workouts, nutritional intake and how you feel each day. That way you can see your progress even if it doesn't always show on the scale. Remember, your body is always changing in different ways! Success is measured in various ways: how you feel, how strong you are, how your clothes fit, how much you weigh, what your measurements are or even if you made good choices for one whole day. Transforming your body is a process and so is success!" —Rachel Payne

1Is there a simple way for me to put a tangible plan into action? Get S.M.A.R.T

Michael Church, B.S., CPT, CHC, of T3 Wellness Solutions explains how a well-designed goal is compelling and motivates you by pulling you to it. You are much more likely to make the goal a part of your routine and review your progress more frequently if you ensure that you design a SMART goal.

S. Specific. The goal must specifically state what is to be accomplished and leave no room for interpretation. For example, "I want to lose 10 pounds."

M. Measurable. The goal must be measurable so that there is a clear understanding of whether or not you have achieved it. This can be done objectively, subjectively, or both. For example, you can track your body weight using a scale, but also note how your pants fit.

A. Attainable. The goal must not be too easy or too difficult. If the goal is too easy, then the importance is diminished and motivation is lost. If the goal is too difficult, then it can become frustrating and provoke feelings of failure.

R. Relevant. The goal must be important to you and be based around your interests, needs and abilities. It should be something that you want or need to achieve and something that you have the time and resources to work toward.

T. Time-bound. The goal should be bound by specific deadlines. These should be both short-term and long-term deadlines to help you stay focused and on track.

 

My Action Plan

5 ways I will get more fit in 2017:

1_____________________________________

2_____________________________________

3_____________________________________

4_____________________________________

5_____________________________________

*Consider re-evaluating your progress every 3 months to stay on target.

 

 

2My Diet

Healthy Meal Recipes

Hello 2017! For the New Year, Chef Megan McCarthy has created a few easy recipes that put a spring in your every step. McCarthy is the Edible Garden Chef at the Atlanta Botanical Garden and creates recipes focusing on simple, fast and fresh ways to enjoy the local and seasonal edible abundance. Along with her healthy cooking classes, she also conducts Lunch & Learns teaching about food and focusing on health and wellness for employees in a corporate environment. healthyeating101.com

 

Breakfast

Avocado Egg Salad on Toast

2 hard-boiled eggs, peeled and chopped
½ avocado
1 teaspoon mayonnaise
Pinch of sea salt
2 slices bread, toasted
10 fresh baby spinach leaves

Combine ingredients in small bowl. Gently mix with fork until combined. Place fresh baby spinach leaves on toasted bread and top with avocado egg salad for open faced sandwich. Garnish with fresh basil to serve.

 

Lunch

Petite French Lentil Soup

2 tablespoons extra virgin olive oil
½ sweet onion, chopped
2 stalks celery, chopped
½ cup chopped carrots
4 cups vegetable or chicken stock
1 cup petite French green lentils, rinsed
4 sprigs fresh thyme
¼ teaspoon sea salt
Freshly ground black pepper to taste

Heat olive oil in large saucepan or Dutch oven on medium heat. Add the onion, celery and carrots and cook for 5 minutes. Add vegetable stock, rinsed lentils and thyme and season with sea salt and black pepper. Cook for about 25 minutes until lentils are tender. Once lentils are cooked, place ½ of soup mixture in blender and puree. Add puree back into remaining unblended soup and stir. Heat and serve.

 

Dinner

Cedar Salmon

2 five-ounce pieces of fresh salmon filet
1 teaspoon extra virgin olive oil
Sea salt and freshly cracked pepper
2 cedar papers* with string

Soak the cedar paper and string in water for 10 minutes. Place fresh salmon on cedar paper and brush with extra virgin olive oil and season with sea salt and freshly cracked pepper. Fold wet cedar paper around fish and tie up with string. Place salmon on hot grill or grill pan for 5 minutes on each side until cooked. Cut and remove string to serve.
*Find cedar papers at your local grocery store or online at: healthyeating101.com/products/

Wilted Kale Salad with Pickled Beets and Goat Cheese

2 tablespoons extra virgin olive oil
1 bunch fresh kale with stems removed
and leaves chopped
Pinch of sea salt
½ cup sliced pickled beets
¼ cup crumbled goat cheese
¼ cup toasted pine nuts

In large sauté pan, heat olive oil on medium heat. Add kale leaves and pinch of sea salt. Cook and stir leaves for about 3 minutes until kale turns brighter green and is slightly wilted. Remove from heat and transfer to serving plate. Top with pickled beets, crumbled goat cheese and toasted pine nuts to serve.

 

My Action Plan

5 ways I will eat healthier in 2017:

1_____________________________________

2_____________________________________

3_____________________________________

4_____________________________________

5_____________________________________

*Consider re-evaluating your progress every 3 months to stay on target.

 

 

3My Health

Screening Checklist

"In health there is freedom. Health is the first of all liberties." —Henri Frederic Amiel

It's been said that health is not defined as simply the absence of illness. In fact, being healthy requires you to be as proactive as you are active, paying regular visits to particular healthcare professionals at various points in your life for proper evaluation.Consider these tips to help you make sure you're taking care of your body by getting the right health screenings for your age.

Your 30s

Skin
❍ Monthly mole self exam
❍ Skin exam by a physician every 3 years (if you have lots of freckles or moles, consider getting checked every year)

Heart
❍ Blood pressure check every 2 years
❍ Cholesterol check every 3–5 years

For women
❍ Monthly breast self exam
❍ Annual clinical breast exam
❍ PAP and pelvic exam every 3 years
❍ Annual STD screening (if sexually active with new or multiple partners)

For men
❍ Monthly testicular self exam
❍ Annual testicular-cancer screening
❍ Annual STD screening (if sexually active with new or multiple partners)

Eyes, Ears, Teeth, General
❍ At least two eye exams between the ages of 30 and 39
❍ Hearing test at least once every 10 years
❍ Monthly teeth and gum self exam
❍ Dental exam twice a year
❍ Routine physical every 2–3 years, including weight and BMI check
❍ Thyroid screen every 5 years

Immunizations
❍ Tetanus booster every 10 years
❍ Optional annual influenza vaccine

Your 40s

Skin
❍ Monthly mole self exam
❍ Annual exam by a physician

Heart
❍ Blood pressure check every 2 years
❍ Cholesterol check every 3–5 years

For women
❍ Monthly breast self exam
❍ Annual clinical breast exam
❍ PAP and pelvic exam every 3 years
❍ Screening mammogram every 1–2 years
❍ Screening breast MRI for women at higher risk for breast cancer (greater than 20 percent lifetime risk)
❍ Annual STD screening (if sexually active with new or multiple partners)

For men
❍ Monthly testicular self exam
❍ Annual testicular-cancer screening
❍ Annual digital rectal exam (optional)
❍ Annual STD screening (if sexually active with new or multiple partners)

Eyes, Ears, Teeth, General
❍ Eye exam every 2–4 years
❍ Hearing test at least once every 10 years
❍ Monthly teeth and gum self exam
❍ Dental exam twice a year
❍ Routine physical every 1–2 years, including weight and BMI check
❍ Thyroid screen every 5 years

Immunizations:
❍ Tetanus booster every 10 years
❍ Optional annual influenza vaccine

Your 50s

Skin
❍ Monthly mole self exam
❍ Annual exam by a physician

Heart
❍ Blood pressure check every 1–3 years
❍ Cholesterol check at least every 1–3 years
❍ At least one stress test if you have multiple risk factors for heart disease
❍ At least one screening for silent cardiac or carotid vascular disease
❍ Diabetes screening during annual physical

For women
❍ Monthly breast self exam
❍ Annual clinical breast exam
❍ PAP and pelvic exam every 3 years
❍ Annual screening mammogram
❍ Screening breast MRI for women at higher risk for breast cancer (greater than 20 percent lifetime risk)

For men
❍ Monthly testicular self exam
❍ Annual testicular-cancer screening
❍ Annual digital rectal exam

Bones
❍ Bone-density screening (for post-menopausal women)

Eyes, Ears, Teeth, General
❍ Eye exam every 2–4 years
❍ Hearing test at least once every 10 years
❍ Monthly teeth and gum self exam
❍ Dental exam twice a year
❍ Annual routine physical, including weight and BMI check
❍ Thyroid screen every 5 years

Immunizations
❍ Tetanus booster every 10 years
❍ Optional annual influenza vaccine

Additional
❍ Colorectal scan (colonoscopy) every 10 years beginning at age 50
❍ At least one electrocardiogram (EKG)
❍ Lung cancer screening (low-dose CT chest scan annually if smoking history)

Your 60s

Skin
❍ Monthly mole self exam
❍ Annual exam by a physician

Heart
❍ Blood pressure check every 1–3 years
❍ Cholesterol check at least every 1–3 years
❍ At least one stress test if you have multiple risk factors for heart disease
❍ At least one screening for silent cardiac or carotid vascular disease
❍ Diabetes screening during annual physical

For women
❍ Monthly breast self exam
❍ Annual clinical breast exam
❍ PAP and pelvic exam every 3 years
❍ Annual screening mammogram
❍ Screening breast MRI for women at higher risk for breast cancer (greater than 20 percent lifetime risk)

For men
❍ Monthly testicular self exam
❍ Annual testicular-cancer screening
❍ Annual digital rectal exam
❍ Abdominal aortic ultrasound age 65–75 (if smoking history)

Bones
❍ Bone-density screening at age 65 (sooner if you have risk factors for osteoporosis)

Eyes, Ears, Teeth, General
❍ Annual eye exam, checking for glaucoma and cataracts
❍ Regular testing for hearing impairment (depending on personal needs)
❍ Monthly teeth and gum self exam
❍ Dental exam twice a year, paying special attention to the gum line for infection, receding gum lines or oral lesions
❍ Annual routine physical, including weight and BMI check
❍ Thyroid screen every 5 years

Immunizations
❍ Tetanus booster every 10 years
❍ Annual influenza vaccine
❍ High-dose flu vaccine (over the age of 65)
❍ Herpes zoster vaccine at age 60
❍ Pneumococcal vaccine (over the age of 65), repeating every 5–6 years if you have chronic lung disease (ideally Prevnar 13 followed by Pneumovaz 23 1 year later)

Additional
❍ Colorectal scan (colonoscopy) every 10 years
❍ Fecal occult flood and/or flexible sigmoidoscopy every 5 years
❍ At least one electrocardiogram (EKG)
❍ Lung cancer screening (low-dose CT chest scan annually if smoking history)

Your 70s

Skin
❍ Monthly mole self exam
❍ Annual exam by a physician

Heart
❍ Blood-pressure check every 1–2 years
❍ Cholesterol check at least every 1–3 years
❍ At least one stress test if you have multiple risk factors for heart disease
❍ At least one screening for silent cardiac or carotid vascular disease
❍ Diabetes screening during annual physical

For women
❍ Monthly breast self exam
❍ Annual clinical breast exam
❍ PAP and pelvic exam every 3 years until 75
❍ Annual screening mammogram
❍ Screening breast MRI for women at higher risk for breast cancer (greater than 20 percent lifetime risk)

For men
❍ Monthly testicular self exam
❍ Annual testicular-cancer screening
❍ Annual digital rectal exam

Bones
❍ Annual bone-density screening
Eyes, Ears, Teeth, General
❍ Annual eye exam, checking for glaucoma and cataracts
❍ Regular testing for hearing impairment (depending on personal needs)
❍ Monthly teeth and gum self exam
❍ Dental exam twice a year, paying special attention to loose teeth, gum disease and oral lesions and alerting the dentist if you experience dry mouth
❍ Annual routine physical, including weight and BMI check
❍ Thyroid screen every 5 years

Immunizations
❍ Tetanus booster every 10 years
❍ Annual influenza vaccine
❍ High-dose flu vaccine (over the age of 65)
❍ Herpes zoster vaccine (if you did not receive one in your 60s)
❍ Pneumococcal vaccine (over the age of 65), repeating every 5–6 years if you have a chronic lung disease (ideally Prevnar 13 followed by Pneumovaz 23 1 year or less later)

Additional
❍ Colorectal scan (colonoscopy) every 10 years
❍ Fecal occult flood and/or flexible sigmoidoscopy every 5 years
❍ At least one electrocardiogram (EKG)
❍ Lung cancer screening (low-dose CT chest scan annually if smoking history)

NOTE: There have been changes in recommended screenings since this article was last published in 2010. Frequency of mammogram and pap testing have changed, and PSA test has been removed from standard recommendations. Lung cancer screening has been added. Screening for depression, alcohol/substance abuse, and domestic violence should be performed at intervals as well. Recommendations are made and periodically amended, based on the systematic review of clinical evidence for effectiveness of screening to reduce morbidity and mortality from preventable diseases. Individual recommendations may vary based on risk factors, personal and family history.

Compiled using information provided by: Michaele L. Brown, MD, WellStar Family Medicine; Thomas E. Bat, MD, North Atlanta Primary Care PC; Kimberly C. Hutcherson, MD, Gwinnett Medical Center and Alexander S. Voljavec, MD, Cobb Medical Associates.

 

Areas of concern:

1_____________________________________

2_____________________________________

3_____________________________________

4_____________________________________

 

My Action Plan

Screenings scheduled/completed:

1_____________________________________

2_____________________________________

3_____________________________________

4_____________________________________

5_____________________________________

*Consider re-evaluating your progress every 3 months to stay on target.

 

 

4My Beauty

Beauty Boosters

"Beauty of whatever kind, in its supreme development, invariably excites the sensitive soul to tears." —Edgar Allen Poe

How do you define physical beauty? For some, a natural appearance with very little makeup or fuss is truly beautiful. For others, the glamorous look, with perfectly coiffed hair and professionally applied makeup, is the epitome of attractiveness. Customize your own unique beauty regimen with the following tips from Alison O'Neil of The Beauty Becomes You Foundation, Lyn Ross, L.M.E., founder of Institut' DERMed, Alyson Hoag, founder of Authentic Beauty, Mileide Marques, founder of Brows by Milly and Richie Arpino, founder of Richie Arpino Salon.

Hair
❍ Wash your hair less frequently as you age.
❍ Cut your hair at least every 6 weeks. Keep it shaped up and looking in style.
❍ Wear a hat when you are in the sun. Hats protect your scalp from sunburn.

Nails
❍ Keep your hands moisturized so that your nails will benefit as well.
❍ Get regular manicures, as they ensure that your nails are kept clean and healthy.
❍ Do not cut your nails so short that there is no free edge—it is there to protect the finger.
❍ Do not cut cuticles—it can lead to infection. Instead, push them back and, if needed, use an enzyme to reduce the cuticle skin gently.
❍ Use formaldehyde-free nail-polish remover to be safe.

Makeup
❍ Look through your makeup collection and, just like your closet, if you didn't use a product this year, throw or give it away.
❍ Choose a new signature lip color that will be a fresh start to the new year.
❍ Consider a session with a makeup professional to update your look. If you have not updated your look in 3 years, it is probably time!
❍ Take the time to choose a makeup foundation that is the right color, texture and coverage for your skin.

Skin
❍ Find a skincare routine that you like—if it feels good, you will do it. And if you learn to take care of your skin daily, it will look beautiful for many years to come.
❍ Protect yourself from the sun daily. Wear an SPF of at least 15 and exfoliate weekly with a gentle scrub.

Eyebrows
❍ Avoid overplucking by finding an eyebrow specialist to shape your brows for you.
❍ When filling in your brows, avoid starting the beginning of the brow too far in, which can make the face look wide and asymmetrical.
❍ When your brows are sparse and you can't figure out how to shape them, microblading is a great option. Finding a professional with experience and plenty of pictures is essential.

Anti-aging tips
❍ Get an average night's sleep of 8 hours regularly. It allows the immune system to heal and rejuvenate both appearance and spirit.
❍ Topical hydration is the fastest way to make skin, hair and other features maintain optimum levels of moisture and appear their healthiest. One of the most popular ingredients to look for in products is hyaluronic acid.
❍ Keep a youthful attitude. It costs nothing and is what you recognize immediately in people you think look younger than they really are.

Eyelash Extensions
❍ Be prepared for your first appointment to last around 2 to 2½ hours.
❍ Envision the look you want your eyelashes to have—this will help you choose the right set of extensions for you.
❍ Your own lashes will determine the length and weight of extensions they can hold. You can damage your natural lashes if you go too long or too heavy.
❍ After your first initial set, you will want to come in for touch-ups every two to three weeks to keep them nice and full.
❍ Touch ups start at an hour for two weeks out. If you go over four weeks, you may need a new set.

Enhance your natural beauty
Even if you're generally happy with your outward appearance, a cosmetic procedure can help enhance your natural beauty and boost your confidence exponentially. If you're not sure what's available, consider these options:

❍ Varicose or Spider-Vein Removal
❍ Chemical Peel ❍ Botox
❍ Microdermabrasion ❍ Sunless Tan
❍ Cosmetic Dentistry ❍ Instant Orthodontics
❍ Scalpel-less Facelift ❍ Body Sculpting
❍ Teeth Whitening ❍ Liposuction
❍ Breast Augmentation
❍ Laser Hair Removal

Please consult with a licensed and qualified professional before having a procedure performed.

 

My Action Plan

5 ways I plan to enhance my beauty in 2017:

1_____________________________________

2_____________________________________

3_____________________________________

4_____________________________________

5_____________________________________

*Consider re-evaluating your progress every 3 months to stay on target.

 

5My Inner Beauty

Inner-Beauty Pledge

"Beauty is how you feel inside, and it reflects in your eyes. It is not something physical." — Sophia Loren

Working to improve one's outer appearance without making inner self-improvements creates an imbalance. Take the time to evaluate your inner self. Discover what fears are holding you back and do the work to improve your inner self to create the kind of beauty that shines from within. Then, and only then, can you become your Best Self.
Rate yourself on a scale of 1–10 in these four areas. Be completely honest. This is about you—not what others think about you.

1. Self-Confidence:
Insecure o o o o o o o o o Empowered

2. Self-Talk:
Demeaning o o o o o o o o o Uplifting

3. Persistence:
Faltering o o o o o o o o o Determined

4. Love:
Worthless o o o o o o o o o Valuable

1. Self-confidence is belief in your abilities and capabilities. Fear destroys self-confidence. What are your fears?
❍ Others won't like you
❍ Others won't value you
❍ Making a mistake
❍ Being criticized
❍ _______________________
❍ _______________________
❍ _______________________
❍ _______________________

Examine your fears and soon you will realize that the dread in your head is much greater than the actual potential harm.

2. Patterns of thought, or self-talk, that is repeated consistently tends to be realized in our life. Write four negative things you say about yourself, and then rewrite those into empowering self-talk:
1) _______________________
2) _______________________
3) _______________________
4) _______________________
1) _______________________
2) _______________________
3) _______________________
4) _______________________

"Cancel" negative thoughts and replace them with positive ones. Retrain your brain to be more positive.

3. Persistence is the act of moving forward despite opposition, obstacles, discouragement, etc. What is holding you back?

❍ Fear of making mistakes
❍ Fear of success
❍ Fear of failure
❍ Fear of conflict
❍ Fear of disappointing
❍ Fear of disappointment
❍ Fear of change
❍ _______________________

Let go of the "what ifs" and fix your sites on your goal. Persistence is a powerful force in your personality that will allow you to move your way through the obstacles.

4. To be loved, one must first learn self-love. You are special and unique—you are worthy of love. Which of these gifts will you give yourself this year?
❍ Patience
❍ Tolerance
❍ Understanding
❍ Compassion
❍ Respect

Be consistent and be kind to yourself. Change takes time.

Angella Ocheltree is a nationally certified hypnotherapist and life coach in Marietta. She uses hypnotherapy along with the Perfect Enough life coaching system developed by Laura King to help her clients tap into their inner beauty and live meaningful lives.

 

My Action Plan

5 ways I will develop my inner self in 2017:
1_____________________________________

2_____________________________________

3_____________________________________

4_____________________________________

5_____________________________________

*Consider re-evaluating your progress every 3 months to stay on target.

 

My Volunteerism

Volunteer Action

"We make a living by what we do, but we make a life by what we give." —Winston Churchill

One of the best ways to feel good about yourself is to do good for others. Incorporate volunteering into your plan for becoming your ultimate best self and you'll learn how it feels to make a real difference in the world around you.

Ask yourself these questions:

What issues have affected me personally or most directly (such
as an illness, a challenge, etc.)?________________________________________

Who do I want to help (e.g., the homeless, the elderly, children, animals)?
_________________________________________________________________

What unique skills and abilities do I have to offer?__________________________

How much time each week or month do I have to devote to a cause?
_________________________________________________________________

Where can I find the right fit for my interests?_____________________________

Check out these websites:
❍ americantowns.com
❍ handsonatlanta.org
❍ volunteermatch.org

And look into these local organizations:

To help animals:
❍ Atlanta Animal Rescue Friends (AARF)
❍ Furkids Inc.
❍ PAWS Atlanta
❍ Pets Are Loving Support

To help children:
❍ Children's Restoration Network
❍ Metro Atlanta CASA Collaborative
❍ Prissy Tomboy Athletics

To help the elderly:
❍ Life Enrichment Services
❍ LIFESPAN Resources Inc.
❍ Senior Connections

To help with disaster relief:
❍ American Red Cross, Metropolitan Atlanta Chapter
❍ CARE

To help with medical- or illness-related causes:
❍ AID Atlanta Inc.
❍ Alzheimer's Association, Georgia Chapter
❍ Arthritis Foundation— Georgia Chapter
❍ Cystic Fibrosis Foundation—Georgia Chapter
❍ TurningPoint Breast Cancer Rehabilitation
❍ National MS Society— Georgia Chapter
❍ Shepherd Center

For information on these resources, as well as a list of volunteer opportunities, see our
Give-Back Guide.

 

My Action Plan

I will give of my time and/or my finances to the following causes:

1_____________________________________

2_____________________________________

3_____________________________________

4_____________________________________

5_____________________________________

*Consider re-evaluating your progress every 3 months to stay on target.