Make Your New Year’s Resolutions Stay With Two Apples A Day

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Article courtesy of PRWeb, please share your comments in the section below…..

applevectorResearch Reveals Simple Solution to “Get Healthy” Pledges: Eat More Apples.

Sticking to your health-related New Year’s resolutions is hard, but eating more apples a day can make it easier, according to mounting research on the health benefits people realize when eating at least two apples a day. For example:

* Resolving to lose weight in 2015? Studies have found overweight women who ate three apples a day lost more weight than those who didn’t.

* Committing to cutting your cholesterol count this year? A Florida State University study reports eating two apples a day for six months can reduce artery-blocking LDL by 23 percent.

“We all know the adage, ‘An Apple a Day Keeps the Doctor Away,’ but why stop at one when studies show eating multiple apples daily can help you be even fitter?” said Wendy Brannen, Director of Consumer Health & Public Relations for USApple. “As we set our New Year’s resolutions for a healthier 2015, we suggest ‘Eating Two Apples a Day’ be at the top of your list as the easiest, tastiest way to reach and maintain your New Year’s goals.”

“Plus, unlike the often-expensive fitness gadgets, diet books and club memberships we purchase to keep fit in the New Year, apples are always affordable, portable, easy to find and fun to mix into any nutritious meal,” Brannen added.

Looking for more inspiration to eat more apples in 2015? USApple offers more reasons eating apples can help you meet your New Year’s Goals:

* Resolving to keep muscles healthy? Studies find ursolic acid found in apple skin may prevent muscle wasting.

* Wanting to get that beach body by springtime? People who eat apples have trimmer waistlines (and lower blood pressure).

* Building a better immune system? Research from University of Illinois suggests soluble fiber, like pectin from apples, may strengthen the immune system.

* Working toward better bone health? A study from American Journal of Clinical Nutrition suggests older women who eat plenty of fruits (including apples) may have a lower chance of bone fractures.

* Keeping the cardiologist away? Ohio State University reports eating one apple a day for four weeks lowered blood levels of oxidized LDL, the “bad” cholesterol, by 40 percent.

Want to keep up with the latest on apples’ health and taste benefits throughout the year? Follow for the latest.

About USApple

U.S. Apple Association is the national trade association representing all segments of the apple industry. Members include 40 state and regional associations representing the 7,500 apple growers throughout the country, as well as more than 400 individual firms involved in the apple business. More information on the organization is available at

Keeping New Year’s Fitness Resolutions

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Thank you to PRWeb for supplying this article….please share your thoughts in the comments section below…..

partycelebrateIt’s that time of year again. Every January 1, millions of Americans make resolutions in an effort to make the upcoming year a success. Two of the most popular New Year’s resolutions—lose weight and work out more.

After months of holiday feasting on seasonal desserts, bubbly cocktails and comfort-laden casseroles, losing weight and getting back in shape seems to be at the forefront of minds come the new year. But sticking to this goal as the year progresses can be a challenge, and oftentimes frustration, a setback or lack of immediate results can cause one to simply give up.

According to, only 8 percent of Americans actually achieve their New Year’s resolutions when nearly 40 percent commit to making them. How do the 8 percent keep it up all year?

“The secret to sticking to New Year’s Resolutions is keeping it simple and specific,” says Reina Offutt Pratt, founder and president of Potomac Pilates. “Potomac Pilates historically sees a spike in new client purchases in January,” she says. “However, these clients tend to drop off by mid-February.”

Setting small and achievable goals is key. Don’t use New Year’s as an opportunity to make a drastic and quick change or you will get overwhelmed, Reina says. “Instead of saying, ‘I will work out more;’ say ‘I will attend three Pilates classes per week.’ Or instead of saying, ‘I will lose weight’ say ‘I will cut out carbs with dinner and add a salad.’”

In an effort to help with your New Year’s resolution or give a great gift to someone hoping to get into a new workout routine, Potomac Pilates is offering a limited-time offer TWO-month introductory package, on sale now through January 31. It is our goal to help you stick with your New Year’s fitness resolutions, so give the studio a call today or visit and become the best version of you in 2015.

Plus, be sure to check out Reebok FitHub Georgetown (1251 Wisconsin Avenue Northwest #3120a, Washington, DC 20007) for a free Pilates mat class on Sunday, January 11 at 10:30am.

Happy New Year’s from Potomac Pilates!

Source: Anderson, Erika. “4 Simple Ways To Have A Better Shot At Keeping Your New Year’s Resolutions.” Forbes. Forbes Magazine, 1 Jan. 2014. Web.

8 Simple DASH Diet Resolutions

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By Marla Heller, MS, RD

saladsWay back when the DASH (Dietary Approaches to Stop Hypertension) diet was considered to be only for the research setting, I decided to make it easy for anyone to follow. DASH was too important to health; it couldn’t just sit on the shelf. So I created an actionable plan that almost anyone can put into action in their real life.

Ready for your 8 simple resolutions to get you on the DASH diet path?

1. Have 3 meals and 2 – 3 snacks every day. Deprivation doesn’t lead to lasting weight loss.

2. Make colorful veggies the center of your meal. They are bulky, filling, and healthy, while low in calories.

3. Add lean protein-rich foods to make a meal that satisfies and won’t leave you hungry an hour later.

4. Choose 2 – 3 dairy foods that are low-fat or nonfat, every day. Dairy boosts protein and helps quench hunger.

5. Add fresh fruits to satisfy your sweet tooth the healthy way.

6. Nuts, beans, and seeds make fun snacks that love your heart and help you lose weight.

7. When you have grains, choose whole grains.

8. Watch your waistline shrink. You are improving your health as you lose weight, with these healthy resolutions.

The DASH Diet Weight Loss Solution is based on these rules. And while it helps you lose weight, DASH also makes you healthier. DASH is proven to lower blood pressure, cholesterol, lower your risk of heart attack, stroke, diabetes, and some cancers.

DASH for it!

Marla Heller, MS, RD is the author of the best-selling books, The DASH Diet Action Plan, The DASH Diet Weight Loss Solution, and The Everyday DASH Diet Cookbook. Marla’s specialty is in making complex nutrition easy to understand.

Note: Every year U.S. News & World Report evaluates the most popular diets (32 this year) and identifies the best ( The DASH diet was named #1 overall diet (for the 4th year in a row) and Best Diet for Healthy Eating. It was also tied for #1 as the Best Diabetes Diet.

Back To School Resolutions – For Parents

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By Adelle Cadieux, PsyD

kidsunningtogetherSummer can be a very enjoyable time for families. With all the fun to be had, it also tends to be a time when families fall out of habit with some of the basics that help kids be healthy and successful during the rest of the year. As school sets to resume soon, this is a great time to begin re-establishing, or establishing for the first time, healthy habits. New Year’s is not the only time to resolve to life improvements. Parents can make resolutions timed with the start of a new school year that will bring about healthier, more balanced lives for the entire family.
Consider some of the following new school year resolutions or create your own.

• Establish a consistent sleep schedule — This will help kids get adequate sleep, which improves concentration, memory and promotes learning. It also helps kids feel better, behave better and not be so irritable. Going back to school also means being around more kids which can equal more germs. Sleep helps the immune system and can be one of the many actions your child can take to staying healthy.

• Make breakfast a priority — Getting kids out the door in time can be challenging, but skipping breakfast to save time or sending them out with an easy-to-take food like a cereal bar, is not adequate to help them be healthy. Breakfast helps kids to have better energy, endurance and focus. Breakfast can also help keep kids from overeating later in the day, which can lead to weight issues. Sitting down to a healthy breakfast that includes protein is preferable, but if your child needs to have a take-with-you breakfast, plan ahead. Make yogurt smoothies or an egg and try low fat cheese on whole grain.

kidseatinghealthy• Don’t stop with breakfast. Lunch and after school snacks are important too—Skipping meals can lead to irritability, decreased concentration, and overeating later in the day. Plan for healthy lunches to keep kids feeling good during the school day and to replenishing their strength so that they can keep up the hard work of learning. Most kids are hungry after school. To keep kids from overeating, either after school or at dinner time, plan ahead for a healthy snacks. Great snacks combine a little protein with a carbohydrate. Try a snack of fruit and veggies with piece of string cheese or pretzels and dried fruit dipped in peanut butter. But, don’t snack if you’re not hungry.

• Structure the evening — when kids have a consistent schedule, they are better prepared and understand expectations. Set a specific time and place for completing homework. Build in physical activity. Even if the weather isn’t good, you can be active inside too. Being active with your child is a great way to have family time, but also models healthy behaviors for your child. Set a consistent time for dinner and sit down to enjoy the time together as a family.
By getting kids on track with their sleep, eating, physical activity and evening structure, parents can help keep their kids healthy and ready to learn. And, they can create a balanced home in the process.

– Dr. Cadieux, pediatric psychologist, Helen DeVos Children’s Hospital, Grand Rapids, MI, is a member of The American Psychological Association (APA), APA’s Division 54: Society of Pediatric Psychology, and Division 54 Pediatric Obesity Special Interest Group. Helen DeVos Children’s Hospital is Spectrum Health hospital.

Starting The New Year Off Right!

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By Diane Lang

newyearsWe all want to start the new year off right. We think to ourselves, this will be the year: I lose weight, start exercising, eat better, reconnect with old friends, get a new job, etc. These are all great goals, but why do we wait until Jan 1st to form a new habit and make positive changes in our lives? This year, let’s make a promise to ourselves that the changes we make this year will be permanent and meaningful life choices leading to a balanced, happy, healthy and abundant year. These 12 steps will set the year off to a positive start and help you accomplish your goals in 2013.

Here are 12 steps to have a great year all year long and beyond:

1. I will make myself a priority this year. I will learn to say “no” to others when I feel overwhelmed and stressed. I will say “yes” to my needs and wants. This year I will learn it’s okay to put myself first and take care of myself. This year I will learn that selfish isn’t always a bad word; I realize that if I take care of myself, I will be there for others.

familytv2. I will be grateful for what I have. I will take the time to pause and think about all I have. This isn’t about my material objects. This is about my abundance of love, warmth, comfort, care and empathy I receive on a daily basis. This year I will make room in my life for gratitude checks where I spend a few minutes each day thinking about all I have in this life and just being thankful I have my life.

3. I will pay it forward constantly. I will give more of myself every day. I will inspire, help and empower others on a daily basis.

4. I will step out of my comfort zone this year. I will take risks, add variety and become more creative. This is the year I won’t be stale or stagnate. The word “bored” will be removed from my word list this year.

5. This year I will be a great role model. This will make me a better parent, mentor, friend and educator. I will teach others by my actions.

6. This year I will become fully aware of my negative thoughts, comments and actions towards myself and others. I will make a conscious effort to be more positive and respectful of others and myself. I realize positive energy, actions and thoughts are all contagious.

crosscountry7. This year will be the year of action plans. Not only will I set short and long term goal lists, but action plans on how to get there. I will write down each detail of my list and follow each step. I will feel a sense of accomplishment because I have taken action.

8. This year I will live in the present. I will let the past be in the past because the past doesn’t equal the future. I will stop worrying about the future because it doesn’t exist. I will not waste my energy being stressed about something that hasn’t happened yet.

9. I will spend less time this year trying to control others and being perfect. Neither one is possible and even though I have known this for many years, I never listened. This year I vow to let go of my controlling issues and perfectionist traits and learn to enjoy life in its messy existence. I will learn to enjoy the unorganized, the messy, and not planned life. I will realize at the end of each day – everything works itself out.

10. This year I will say “thank you” to everyone I love; not just on New Year’s, birthdays and holidays. I will say “sorry” when needed, thanks when it’s deserved and I love you just because I do.

11. This year I won’t try so hard to be something/someone I’m not. I will not keep up with the Jones’, compare myself to celebrities or wish I was someone else. This year I will learn to spend time alone with myself. I will learn what my likes/dislikes, strengths/weaknesses, dreams and hobbies are. I will become fully aware of who I am. This year is the year of me!

12. This year I will let go of all the expectations of what could be or should be, but instead just live my life. Sometimes, we get so caught up in our unrealistic expectations that we forget to just enjoy the life that is here right now: our present life…our present situations, environments and family. We forget to be clear and aware of our surroundings: the love, the warmth, the caring, the friendships, the affection…I forget to enjoy those simple things, but this year and moving forward I will not.

Diane Lang – Positive Living Expert and psychotherapist – is a nationally recognized author, educator, speaker, therapist and media expert. Lang is extremely mediagenic and offers expertise on a variety of health and wellness topics about creating balance and finding happiness through positive living. Lang offers expertise in multiple mental health, lifestyle and parenting needs. In addition to holding multiple counseling positions, Diane is also an adjunct professor at Montclair State University and Dover Business College.

Guest Post – Helen M. Ryan, How To Make New Year’s Weight Loss Resolutions Stick

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newyearsDo you remember when you were a child excitedly waiting for your birthday to arrive? But when the actual date rolled around, you didn’t really feel much different, did you? You might have even thought to yourself, “I feel the same as I did yesterday. Huh.”

New Year’s Day has that same feel.

It’s the “day of good intentions’—that one day of the year we believe will be special and magical. The day we will have more willpower, more self-control and an easier time with weight loss. Maybe the HCG diet will work (we think.) Maybe there’s an online weight loss program that will help us succeed (we hope.) Maybe there is a new simple weight loss solution out there that burns tons of fat (we wish).

seniorcoupleexercisesmallAs New Year’s Day arrives we feel full of power, energy and determination. As the weeks start to tick by, though, our desire to exercise fades. Our ability to say ‘no’ to poorer food choices weakens. Before we know it our New Year’s resolution to lose weight is once again broken.

It doesn’t have to be that way. There are some really easy things you can do to make this coming year your most successful ever with weight loss. The important thing is to change the way you think about it.

How to make your weight loss resolutions work this time?

1. Start today. Don’t wait until January 1 to start taking care of yourself. If you can, begin now, today, this moment. Give yourself a head start, and don’t tie yourself to a specific date.

2. Change your focus. Don’t try to lose weight, but try to become healthier instead. Trying to aggressively lose weight puts a lot of pressure on you, and it’s easy to feel like a failure if you don’t reach your imagined goal. Think in terms of better health. What does that second cookie do for you? How does that third glass of wine make your body better or healthier? What internal processes are happening when you overeat? How is your body handling the extra fat and sugar?

3. Hide your sweatpants. A big, roomy waistband is the worst thing you can do for your diet. The extra wiggle room makes it easy to forget you are trying to lose weight, and hinders you from seeing when you’ve lost (or gained!) a few pounds. Wear your pants snug—even around the house—and especially when you eat out. Feeling the waistband squeezing your middle is a constant reminder to take it easy on the portion sizes or the second helpings. I know it’s uncomfortable, but when I was losing weight (82 pounds worth), I bought two pairs of pants the next size down. I wore them tight until they fit…and then I bought two more pairs of pants the next size down. And down. And down.

4. Be bland, and eat the same meals often. Most successful dieters have “staple meals” and foods because it reduces the amount of thought that goes into it. Eating the same foods all the time helps you think less about food in general, removes the obsessions, and also takes some of the “pleasure factor” out of eating. Let’s face it. If you’re going to seriously lose weight, food has to become less important to you than it is now.

5. Feel glad that you can exercise. Instead of dreading going to gym or heading out for a walk, remember that there are people out there who can’t get out of their beds. Your goal is to strengthen your muscles, your heart, and your lungs, and lubricate your joints, so you can live an active and healthy life playing with your kids and grandkids. Your body was meant to move. Use it and enjoy it.

It’s entirely possible to lose weight and become healthier. Really, it is. It’s not a pipe dream. But you have to want it more than anything, and you have to truly want to take care of your health—more you want momentary pleasures. Once those two things fall into place, you will lose the weight.

Have a great—and successful—year.

helen– Helen M. Ryan is fitness writer and certified fitness pro. She is the author of the Amazon best-seller “21 Days to Change Your Body (and Your Life),” and the mother of two awesome teenagers. Helen uses her own struggle, and eventual success, with weight loss to help others. Visit her blog at, or the book web site at