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18
JAN

Bone Broth, What’s All The Hype?

Filed Under: Anti-Aging,Health Foods,Supplements at 7:00 am | By: Mauricio Matusiak, Senior Editor
Hot drinks, beverages and soups are the perfect fit for the winter months as they can warm up your day even during the coldest days of the season. One of the latest “hot” drinks/foods is bone broth, a simple product that offers plenty of health benefits.

Bone broths have become the foundation of cooking and are commonly used to make soups, stews, and prepare sauces. The tradition of using bones for making broth comes from years ago from Asian and European countries but one question always comes to mind when discussing this interesting healthy food: what is the difference between bone broth and stock?

Bone broth and stock are built on the same basic foundation: water, meat and/or bones, vegetables, and seasonings.  As it cooks, the liquid is typically skimmed and eventually the solids are removed by straining the stock with a fine-mesh sieve coffee filter. Bone broth is typically made with bones from fish or chicken and can contain a small amount of meat adhering to the bones. In stock, bones are typically roasted first to improve the flavor of the bone broth. Bone broths are typically simmered for a very long period of time to ensure production of gelatin from collagen-rich joints and also to release minerals from bones.

Bone broths are a dense source of fat-soluble vitamins, extraordinarily rich in protein, and can be a source of minerals as well. It contains glycine which supports the body’s detoxification process and also improves digestion and the secretion of gastric acids. Bone broths are also rich in gelatin which may support skin health and may help to inhibit neutrophil migration and the side effects of colds, flus and upper respiratory infections.

The biggest buzz comes from collagen, a protein found in connective tissue of vertebrate animals, which is abundant in bone, marrow, cartilage, tendons, and ligaments. When you cook down bones, it breaks down the collagen so it becomes more easily digestible as the simmering causes the bones and ligaments to release healing compounds like collagen, proline, glycine, and glutamine that can provide a variety of health benefits.



16
JAN

Lucky New Year, New Brands: Evalar Femiwell / CannaVest

Filed Under: Supplements,Vitamins and Minerals,Women's Health at 7:00 am | By: Mauricio Matusiak, Senior Editor
2016 has just started and with a couple weeks in the books, Lucky Vitamin continues to present new brands to our loyal customers. Today, we look at a couple new top quality brand of supplements that can help your achieve a much healthier life in 2016. We are proud to introduce Evalar Femiwell and CannaVest.

Evalar Femiwell offers natural dietary supplements to preserve health and quality of life. A leading brand in Europe for more than 20 years, the company offers over 200 products created with the purest, gluten-free, non-GMO ingredients from their own farms. In the pristine Altai Mountains, Evalar’s own plantations cultivate over 30 varieties of herbs and is one of the first European companies with a complete cycle of production: from farm to final product.

Evalar’s Femiwell is a natural, gluten-free line of supplements designed by women, for women. The company understands your needs, from help to manage weight and stress, to heart health, beauty, and overall wellness.

CannaVest is another top-quality brand just added to our site. From harvesting hemp seeds to laboratory testing, the company is fully committed to providing the health and wellness benefits of products from the hemp plant.

CannaVest specializes in providing the purest, non-GMO, gluten-free hemp-based cannabidol (CBD) oil. All products feature this federally legal substance that can be used in foods and nutritional supplements for consumer health and wellness benefits. CannaVest is committed to pioneering the hemp revolution as the world’s leading producer of quality hemp-derived CBD products.

You can save even more when you shop Evalar Femiwell / CannaVest products at LuckyVitamin.com. Just enter promo code JAN16NEW16 at checkout to save an additional 15% of all items of these new brands.



14
JAN

5 Ways to Protect Your Hands This Winter

Filed Under: Beauty,Personal Care at 7:00 pm | By: Mauricio Matusiak, Senior Editor
HandsDry and cracked hands are a common problem during the winter months. The cold weather can gradually damage the outer layer of the skin in our hands and, eventually, the skin is unable to hold onto moisture and rejuvenate itself, resulting in cracked, dry hands. However, this winter issue is also easily preventable as there are many ways to protect, and soothe your hands. We present you 5 ways to protect your hands this winter.

1. Gloves

The most simple and easy way to protect your hands is wearing gloves. Preventing the outer layer of the skin of your hands not to be exposed to cold winter weather can really make a difference. The best gloves to protect your hands are the ones made of leather and/or cotton. If your hands are already dry, apply lotion and wear gloves before your head outside to increase protection.

2. Aloe Vera

Here comes Aloe Vera once again. This amazing product is one of the best ways to naturally heal cracked hands. Pure Aloe is the best form but lotions and creams which contain Aloe Vera are also very effective.

3. Moisturize

That’s another simple but efficient advice. Moisturize your hands many times per day to maintain your skin in good condition. Remember to always do it before you go outside and after your shower.

4. Coconut Oil

Another excellent ingredient for personal care products, coconut oil can do wonders for your hands in the winter time. Its unique combination of fatty acids provides all the moisture your hands need. You can apply coconut oil directly onto the skin and, as it absorbs easily, you won’t feel greasy or sticky.

5. Humidifier

If you live in very cold areas or in dry climates, a humidifier can help improve the quality of your skin. Not exposing your skin to dry air when you are indoors can help prevent dry, cracked hands as a humidifying system puts moisture back into the air, providing better air not only to protect your skin but also to improve overall health in many ways such as improving sleep, avoiding colds, etc.



11
JAN

Need More Vitamins and Minerals? Try Yerba Mate

Filed Under: Diet & Weight Loss,Teas,Vitamins and Minerals at 7:00 am | By: Mauricio Matusiak, Senior Editor
YBThe beginning of the year brings up a lot of questions regarding nutrition. Some people struggle to find a way to eat less calories without dropping the nutrition intake. Eating less food may lead to less nutrients including vitamins and minerals but how can you have a successful weight-loss diet without reducing your daily intake of vitamins and minerals?

Of course, the answer to this question depends a lot on your diet but one beverage can be very helpful during this very challenging time of the year.

Yerba Mate is a great source of not only vitamins but also minerals and other nutrients. This traditional South American beverage contains vitamin A, C, E, B1, B2, B5, niacin (B3) as well as important minerals such as calcium, magnesium, zinc, iron, manganese, selenium, potassium, and phosphorus. All these important nutrients are necessary to sustain a healthy life and vital to promote energy, a key element for any diet.

Native to subtropical South America in northeastern Argentina, Bolivia, southern Brazil, Uruguay and Paraguay, Yerba Mate leaves contain caffeine and can promote a boost of energy as well as a variety of other health benefits. Research suggests that yerba mate can help regulate cholesterol levels, increasing HDL and reducing LDL. Researchers also believe that drinking yerba mate infusions may also reduce the risk for cardiovascular diseases.

Yerba Mate can be considered one of the healthiest herbs as researchers have concluded that it’s difficult to find a plant which can match mate’s nutritional value. Mate is more nutritious than green tea and studies have shown that mate can edge all the commonly used stimulants such as coffee, green tea, kola nut, cocoa and guarana, as it delivers more energy and nutrition.



9
JAN

New Year, New Brands

Filed Under: Diet & Weight Loss,Sports Nutrition,Supplements at 7:00 am | By: Mauricio Matusiak, Senior Editor
B9The New Year just started and Lucky Vitamin continues to add brands to bring something new to our customers in 2016. With a lot of people starting New Year’s resolutions, and many of these people taking weight-loss as a resolution for 2016, Lucky Vitamin is happy to introduce two new brand of products that can help you achieve your weight-loss goals this year: NutraKey and SatisFive.

NutraKey

NutraKey offers a unique line of sport nutrition supplements created to make life better. The company believes the best way to improve quality of life is through health and wellness and manufactures over 100 products with the highest quality ingredients which are free of harmful items. With raw, pure nutrition in every bottle, NutraKey products can help you build muscle, lose fat and promote athletic performance.

SatisFive

SatisFive is an advanced, multi-action blend with fibers plus thylakoids designed to promote fullness, reduce hunger and cravings, and help you achieve your weight-loss goals. The patented Appethyl green spinach extract contains thylakoids that bind to dietary fat to reduce the rate of fat digestion, increasing your body’s satiety signals and decreasing hunger signals. Plus, a root fiber called LuraLean creates a gel in the stomach that can bind dietary fat and carbohydrate and further help in weight management. Taken before a meal, SatisFive helps control appetite by promoting a feeling of fullness for up to five hours.

You can save even more when you shop NutraKey and/or SatisFive products at LuckyVitamin.com. Just enter promo code JAN16NEW16 at checkout to save an additional 15% of all items of these new brands.



7
JAN

Weight-Loss Helper: Boswellia

Filed Under: Diet & Weight Loss,Herbs,Supplements at 7:00 pm | By: Mauricio Matusiak, Senior Editor
BoswelliaEvery January, thousands of people start a weight-loss diet and many people will be looking for a little help in a form of a supplement. Weight-loss products can be helpful as long as they are taking with a well-balanced diet and a good exercise program. If you are not very comfortable with some of the ingredients in weight-loss formulas, we can highlight a natural ingredient that may be the little help you need for 2016.

A common ingredient in over the counter weight-loss supplements, Boswellia (boswellia serrata) is a tree gum resin that offers multiple health benefits and can be used for treatment of arthritis, cardiovascular diseases, bronchitis, asthma, skin and blood diseases, along with the ability to lower cholesterol, prevent plaque buildup, and protect the liver.

Widely regarded as a potent anti-inflammatory nutrient, boswellia’s primary active ingredient, acetyl-11-keto-β-boswellic acid (AKBA), inhibits the inflammatory enzyme 5-lipoxygenase. Excess of the enzyme 5-lipoxygenase is common in joint pain, allergies, respiratory conditions, and cardiovascular problems.

New studies have shown that the association of joint pain and obesity is a more complex process than just the extra weight resulting in mechanical wear and tear. Common inflammation mechanisms may cause both joint destruction and obesity possibly due to excessive amounts of lipopolysaccharide (LPS), generated as bacteria sheath off their outer wall. Overweight individuals typically have imbalanced digestive bacteria making higher amounts of LPS, which enter the general circulation and trigger inflammation. Boswellia can directly attach itself to toxic LPS, preventing the LPS from inflammatory reaction. As a result, boswellia can reduce inflammation particularly for individuals who are overweight and are experiencing joint pain.

Additionally, boswellia is a rich source of gugglesterones which stimulates the thyroid, leading to metabolic up-regulation. An increase in thyroid efficiency may lead to an increase in caloric burn, and possibly weight loss.



5
JAN

Stave Off Sickness with Stress Management

Filed Under: Immunity at 8:00 am | By: Jessica Justh, Senior Editor
immunitystressWith winter comes cold and flu season. Although many people associate illness with schools, workplaces and crowd-filled restaurants, many illnesses are actually caused by chronic stress which suppresses the immune system and affects the body’s ability to ward off foreign invaders known as antigens.

Your immune system is made up of billions of cells that travel throughout the body, with the most common being  the two types of white blood cells – lymphocytes and phagocytes.  The stress hormone corticosteroid can lower the number of lymphocytes and make you vulnerable to many forms of winter illnesses. Even worse, unhealthy coping strategies that we associate with the winter holidays, such as overeating and drinking alcohol, can lower your resistance even further.

Here are some tips to help curb your stress and keep calm this cold and flu season:

Smile – It’s free and contagious. Plus, you know what they say: “Laughter is the best medicine!”

Exercise – Get moving! Research has shown that endorphins can help you reduce stress.

Music – Listening to music reduces anxiety and stress by quieting the mind and relaxing muscles. Researchers at Stanford University have discovered that music can even change brain function to the same extent as medication.

Mindfulness – Meditation is one of the most popular ways to achieve mindfulness. Numerous studies have shown that the benefits of meditation rival those of some antidepressants.

Go Outside – The concept of forest therapy – sometimes called forest bathing – has gained traction in recent years, as a natural tonic against the myriad of distractions and accelerated pace of modern life. Research has shown that spending as little as three hours (without distraction) in a natural setting such as a forest helps lower blood pressure, pulse rate and the stress hormone salivary cortisol.

Yoga – Styles including yin and restorative yoga are especially great for letting go of stress and everyday worries. For instant relief, try putting your legs up the wall, shutting your eyes and focusing on breathing for 10 minutes.

Just Breathe – Pranayama, or the yogic art of breathing, can calm you down by stimulating the parasympathetic reaction.



4
JAN

5 Surprising Sources of Vitamin C

Filed Under: Health Foods,Vitamins and Minerals at 7:00 am | By: Mauricio Matusiak, Senior Editor
VCVitamin C is known as the immune boosting vitamin. During the winter months, people try to enhance their immune system by increasing the amount of vitamin C in their diets. Many people usually go for “citrus” to up their C intake. Oranges, tangerines, grapefruit and pretty much every citrus fruit may be considered a great source of C but if you are not a big fan of the citrus family, other fruits and vegetables can be valuable sources too. We present you 5 surprising sources of vitamin C.

1. Kiwi

Kiwi fruit is one of the best sources of pretty much everything. Loaded with vitamins, one regular size kiwi contains about 70 mg of vitamin C, over 90 percent daily value.

2. Strawberry

These delicious berries are a great source of C with one average cup containing nearly 100mg of vitamin C. The bad news is that strawberries may not be easy to find in the winter (at least at reasonable prices) but the good news is that frozen berries contain just about the same amount of vitamin C.

3. Red Bell Pepper

A great addition to salads, one medium size red pepper contain about 150 mg of vitamin C, which is equivalent of over 200 percent daily value.

4. Papaya

Papayas offers many health benefits. Known to support the digestive system and regulate bowel movement, papayas are also an excellent source of vitamin C with one fruit containing as much as 185 mg of vitamin C (247 percent daily value).

5. Pineapple

This delicious tropical fruit is also a great source of vitamin C, particularly the extra sweet variety when eaten raw. Pineapples can have as much as 60 mg of vitamin C per serving and can be a great alternate source of other vitamins too.



2
JAN

New Year, New Snacks

Filed Under: Diet & Weight Loss,Health Foods at 7:00 am | By: Mauricio Matusiak, Senior Editor
NutsNew Year, fresh start. If you are looking for changes in your life for 2016, switching from unhealthy snacks to healthy ones can be a great move. No more chips, candy, chocolate or anything high in sugar and low in nutrition. Go nuts, literally, as these natural, nutritional powerhouses are loaded with vitamins, minerals, protein and healthy fats.

Considered by many the best nuts for your diet, pistachios, almonds, walnuts and cashews are loaded with a perfect combination of vitamins, protein, fiber and the important healthy fatty acids (omega-3s). All nuts are about equal in terms of calories per ounce, and as long as you eat them in moderation, all nuts are healthy foods. Almonds are low in calories with only about 150 per ounce and pistachios have also the same amount of calories with only about 160 per ounce. The only red flag is some nuts’ amount of fat and calories if you are starting, or you are on a weight-loss diet. Macadamia nuts and pecans reach as much as 200 calories per ounce, but even that is not considered a very high amount of calories for snacks.

On the other hand, if you are not counting calories some nuts can be an excellent addition to your diet. For example, Brazil nuts are rich in mono-unsaturated fats and selenium and both of these compounds help prevent coronary artery disease by lowering LDL cholesterol levels. Additionally, walnuts are considered the best nuts for your heart. Walnuts contain heart-healthy omega-3 fats as well as high amounts of alpha linolenic acid (ALA), known to promote a variety of health benefits.

Of course these amounts are based on raw nuts, not salted or covered with chocolate but with so many options available, as well as mix nuts packages, you should be able to find a healthy, delicious new nut-snack for 2016.



31
DEC

Anti-Aging Products: Is It Time?

Filed Under: Anti-Aging,Beauty,Personal Care at 11:41 am | By: Jessica Justh, Senior Editor
antiagingFurrowed brow… crow’s feet… just thinking about the first signs of lines on your face can have you running to the closest store to grab a jar of wrinkle cream. But when should you REALLY start prepping your face before the hands of time begin to take their toll? Partaking in proper skincare as early as 20 can help fight wrinkles naturally and help you age gracefully.

In Your 20s

While your skin may not be showing any signs of aging, it’s essential to start caring for your face by drinking plenty of water, wearing sunglasses and moisturizing. But the most important thing you can do is wear a bb cream or lotion with SPF. Our top pick is Andalou Naturals – Clarifying Oil Control Beauty Balm with 30 SPF. It’s perfect for oily skin and its Fruit Stem Cell Complex renews skin at the cellular level. It’s vital to start this regimen before you hit 30, when cellular turnover decreases.

In Your 30s

Now that your skin is losing the ability to renew itself, it’s time to exfoliate and add collagen to your skincare routine. Our favorite exfoliator is ACURE – Brightening Facial Scrub. It provides a deep clean by removing impurities from your pores for a brighter complexion. It’s also the time when your body’s production of collagen and elastin begins to slow down. But have no fear, collagen is here! These collagen peptides contain the same amino acids as gelatin, which is identical to the protein found in skin, nails, hair, bones, cartilage, and joints. It’s easy to add to your beauty regimen; just add a scoop to your morning cup of coffee.

In Your 40s

Moisture is now essential. Skin fibers are composed of elastin and collagen which form connective tissue. This sponge-like structure has holes filled with water and hyaluronic acid — another substance that diminishes as we age — which makes it a perfect addition to your daily supplements. Externally, an eye cream is crucial for repairing the fragile skin around the eye. Derma E’s Age-Defying Eye Creamcontains two powerful antioxidants to counteract the appearance of crow’s feet, Astaxanthin and Pycnogenol.

In Your 50s & beyond

This is an especially important time in skincare because sun damage is starting to show. Adding a serum is key to giving you skin an added boost of moisture, vitamins and nutrients to revitalize and replenish. On the top of our list is Aubrey Organics – Age-Defying Therapy Serum with Sea Buckthorn. A plant wonder, sea buckthorn, works as a skin hydrator and wrinkle fighter to minimize the effects of aging.



29
DEC

Vitamin E and Your Skin

Filed Under: Anti-Aging,Beauty,Vitamins and Minerals at 9:00 pm | By: Mauricio Matusiak, Senior Editor
vitamin-eVitamin E offers many health benefits such as helping your immune system and keeping your blood vessels healthy but another great benefit from this potent antioxidant comes in the personal care and beauty areas: skin protection and repair.

Known to reduce wrinkles and improve skin appearance, vitamin E works by balancing free radicals and antioxidants.

Free radicals in the body are oxygen molecules that lose an electron, making them unstable, which cause them to interact with cells in the body, resulting in damage. Free radicals can be created by our bodies by everyday factors like digestion or exercise, as well as exposure to external factors such as smoking, environmental pollutants, radiation, and even exposure to harmful ultraviolet rays from the sun, and can deplete the body’s stores of vitamin E.

On the other hand, antioxidants neutralize free radicals and prevent cellular damage from occurring. Vitamin E is considered one of the most powerful antioxidants. However, the body cannot produce vitamin E and, therefore, it must be obtained from food or supplements. Vitamin E is found naturally in many foods, including nuts, seeds, avocados, sunflower oil, safflower oil, and wheat germ oil. Vitamin E supplements are widely available and are known to prevent premature aging of the skin and damage to DNA. Studies show that taking vitamin E long term can even reduce sunburns from exposure to UVB radiation. As a result, the majority of cosmetic products are loaded with vitamin E that claim to reverse age-related skin damage.



29
DEC

Slim Down With These Superfoods

Filed Under: Diet & Weight Loss,Nutrition at 2:21 pm | By: Jessica Justh, Senior Editor
slimsuperfoodsThe holidays are coming to an end which means it’s time to start your 2016 goals. For many of us that means thinking about how to shed those pounds we packed on late in the year. Losing weight the healthy way should be based on a combination of exercise and clean eating. As any nutritionist would tell you, adding superfoods to your diet is not only great for your overall health but can help you slim down, too. They are nutritional powerhouses loaded with vitamins, minerals and other good-for-you molecular compounds to help you on your weight loss journey.

Avocado – Healthy fats are all the rage, and with good reason, since the mono unsaturated fatty goodness (MUFAs) keeps you feeling full longer. This special fruit has a proven ability to prevent hunger pains and reduce belly fat. Swap out your EVOO for some avocado oil to decrease abdominal fat.

Almonds – Rich in flavonoids that protect against free radical damage, unsalted, raw almonds are a great stimulant for weight loss when eaten in moderation.   Almonds are also a good source of vitamins B and E, so-called “good” fats and fiber which have the dual benefits of staving off sugar cravings and helping you feel satiated.

Garbanzo BeansGarbanzo Beans, also known as chickpeas, may be tiny, but they pack a big protein punch. This delicious, edible legume contains more than two grams of resistant starch per half-cup serving, as well as fiber.

Oats – A carb that can help you lose weight? Yes! A study in Nutrition Journal found those who ate oats every morning for six weeks had a greater decrease in waist size compared to those who ate the same amount of carbs in pasta for the same duration. So you can have your carbs and eat them too!

Green Tea –Research has shown that the plant compound EGCG found in green tea boosts your metabolism by increasing thermogenesis by 84 percent. Here’s why: green tea contains molecular compounds called catechins which triggers the release of fat from cells, blasts adipose tissue and speeds up the liver’s ability to convert fat into energy. Now get drinking!

 



28
DEC

6 Natural Ways to Boost Metabolism

Filed Under: Diet & Weight Loss,Exercise and Fitness,General Wellness & Wellbeing at 1:00 pm | By: Mauricio Matusiak, Senior Editor
Meta1. Omega-3

Omega-3 is one of the healthiest ways to speed up the metabolism as it balances blood sugar and reduces inflammation, helping regulate metabolism. It may also reduce resistance to the hormone leptin, which is linked to the fat burning process. Fish such as salmon, tuna, sardines, and herring are rich in omega-3 fatty acids as well as flaxseed oil and walnuts.

2. Workout Rev Up 

Increasing the intensity of your exercise or workout and then returning to normal pace is a terrific way to boost metabolism. This process helps the body consume more oxygen and make the mitochondria, the cell powerhouses, work harder to burn energy. Simple way to do this: alternate 60 seconds of fast exercise, running for example, with a 60 second rest period, and repeat it several times.

3. Green Tea

Green tea contains antioxidant polyphenols as well as an active ingredient called catechin which may rev up metabolism. Catechins may improve fat oxidation and thermogenesis, the body’s production of energy from digestion. So, drinking a few cups of green tea daily, iced of hot, (instead of coffee for example) may increase your energy expenditure by 90 calories a day.

4. Spicy it Up

Eating spicy food is known to increase metabolic rate as capsacian, a molecule found in spicy peppers, has been shown to raise body temperature and speed up fat loss. Also present in foods like spicy mustard, wasabi, and horseradish, isothiocyanates may help activate fat and speed up the metabolism as well.

5. Morning Start

Getting a great morning start can also help to boost up metabolism. Eating a healthy breakfast, exercising in the morning hours, and getting exposure to sunlight can all help to increase metabolic rates.

6. Coffee Rules

If you don’t like green tea, no problem. Coffee is also another way to enhance your metabolism. Studies have shown that regular caffeine consumption may help increase metabolic burn, and reduced risk for type 2 diabetes. A cup of coffee in the morning hours is a great way to get that caffeine into your system but try to avoid sugar, milk, and cream into your morning cup.



27
DEC

New Brand Spotlight: The Jojoba Company

Filed Under: Beauty,Personal Care at 7:00 am | By: Mauricio Matusiak, Senior Editor
JojobaLucky Vitamin is happy to introduce another top-quality brand of personal care products to our customers: The Jojoba Company.

The Jojoba Company offers versatile jojoba products, which are provided as multi-purpose personal care products for the skin, scalp, and hair. The company uses the benefits of 100% natural Australian jojoba as the hero ingredient and the jojoba seeds are selected for their quality and ability to adapt to Australian conditions. The plants love the sunny Australian outback where they are not affected by pests or diseases.

Infused with hand selected natural and organic active ingredients from around the globe, the Jojoba Company has created a natural range of skin and body care products with a strong focus on anti-aging and skin health. The company nurtures jojoba in Australia as a sustainable, carbon negative crop that gives back to the planet to make a difference.

The Jojoba Company is fully committed to not test on animals or using animal derivatives, as well as ensure that its products contain no ingredients such as parabens, chemicals, sulphates, artificial fragrances, colors, perfumes, PEGs, mineral oil or petrochemicals. Additionally, the company will continue with quality, dedication and care to produce luxurious products that deliver beautiful skin and inspire confidence.

You can save even more when you shop The Jojoba Company products at our discounted prices at LuckyVitamin.com. Just enter the promotional code DEC15NEW15′ at checkout to save an additional 15% off all products of this new brand, but hurry, offer ends 12/31/2015.



25
DEC

Planning a Resolution…

Filed Under: Detoxification and Cleansing,Diet & Weight Loss,Health Concerns & Ailments,Supplements at 7:00 am | By: Mauricio Matusiak, Senior Editor
Resol2016 is almost here. For many people, it’s time for New Year’s resolutions. Some people say planning is (almost) everything and one has to agree that for every great project, a ton of planning is needed in order to succeed. It’s no different for resolutions.

Whether you want to lose weight, quit smoking, eat healthy, or start exercising, start planning your resolution right now and you may increase the odds that this year, you will stick with your resolution until you accomplish your goals.

First, it’s important to focus on your goal and line up a few different methods to accomplish it. One of the reasons many people fail at resolutions is a lack of a “plan B”. So, right from start, having an alternative way to reach that goal can be helpful. For example, your goal is to exercise three times a week and you are committed to walking or running. After a couple weeks, your feet are sore, or your leg muscles are hurting. What most people do? They stop, or take a week off, only to never resume exercising again, and the resolution is gone. OK, if you do have pain from exercising on your lower body, have a upper body workout back-up plan, just in case this happens, you can still exercise your upper body for one week or until your lower body is healed and ready to resume your original workout.

Second, believe in yourself. Quitting smoking may be one of the hardest resolutions but it can definitely be accomplished. Many people have tried to quit smoking several times and fail at it every time. Why should this year be different? Time to believe in yourself, time to believe you can do it. One great tip is to spend time with family or friends who are very positive, who encourage you to achieve this goal. Find a little reward for every week, month, you have spent without smoking and perhaps this year will be the one.

Lastly, don’t give up. The most important advice for any resolution. If you fail, start over again, if it’s difficult, find ways to make it easier, if you can’t do it yourself, find help, but don’t give up. 2016 can be the year you finally stick with your New Year’s Resolution!!!