1. DIET RESOLUTION> eat more fruit and veg
“It’s that simple,” says dietician Annelie Smith. According to Smith, scientists now recommend that we eat up to nine portions of a variety of fruit and vegetables every day. This amount has increased because, “We’re more stressed, busy and exposed to pollution than ever before, so our bodies need more nutrients,” explains Smith. “And mass production and food processing haven’t helped to keep us nourished either.” Here’s how to up your intake:
> Eat a variety of colourful fruit and vegetables Green, yellow and orange pigments contain carotenoids, which boost your immune system and have powerful anti-cancer effects; and red and blue pigments (in berries and grapes) have antioxidant and anti-inflammatory properties.
> Add fruit and vegetables to each meal, including snacks. Have fruit smoothies for breakfast, and salad or vegetables with lunch and supper. Be creative and use ginger, garlic, lemon juice and spices for extra flavour.
> Opt for organic, seasonal produce Support your local farmers market or sign up for a box delivery scheme.
2. FITNESS RESOLUTION> know where you’re going
“To get the most out of your training programme, you have to be motivated, and you have to be consistent,” says biokineticist Tiaan Campher of the Sports Science Institute of SA (SSISA). And to do that, says Campher, you have to establish long-term and short-term goals.
Here are a few guidelines to help you do that:
> Set goals by asking yourself the following questions:
– What do I want to achieve through my exercise programme?
– By when do I want to achieve it?
– How am I going to achieve it?
Make sure your goals are realistic, specific and have a set time frame.
> Take baby steps Make sure you start off slowly, and set 12 short-term, monthly goals and one long-term goal for the end of the year. Assess yourself at least every 12–16 weeks, and adjust your goals if necessary. And reward yourself whenever you meet any of your goals — you’ve earned it.
> Have a health and fitness assessment This will highlight any areas you need to work on, and help with your goal setting. Reassess yourself on a regular basis. You’ll become even more motivated as you start to see results.
> Have fun You’re more likely to stick with your routine if you enjoy it, so spice up your training with a bit of variety: take a yoga or dance class, or join a running club. Cross training will also help reduce your risk of injury.
3. FINANCIAL RESOLUTION> maximise your savings
“Most of us have a small nest egg tucked away that we’re not quite sure what to do with,” says Mandy Stratfold, a director of Precept Wealth Solutions. According to Stratfold, many of us end up keeping our savings in a cash account where we earn taxable interest, but we don’t grow our capital.
Her advicet Follow this three-step plan that will allow you to have funds available for emergencies, invest a lump sum that you add to monthly, and invest in your long-term capital growth.
> Keep one month’s salary (or at least enough funds to cover your standard of living for a month) in cash or a money market account — not a fixed deposit — as you want these funds to be liquid if you need them.
> Invest half of the remainder of your nest egg in an appropriate low-risk unit trust These funds can be liquidated at relatively short notice, but make sure you get professional advice as to the best fund for you. You should also invest your monthly savings in this fund.
> Invest the remaining half in a higher risk unit trust You should leave these funds invested for at least five years, and again, make sure you get professional advice as to the most appropriate fund. These funds do carry a capital risk, but they can be liquidated at relatively short notice.
4. RELATIONSHIP RESOLUTION> be a good listener
“Make this the year to acquire that magical ability to really listen,” advises clinical psychologist Aneta Shaw. “Listening is an intention, and not listening is a bad habit.” According to Shaw, one of the easiest ways to resolve problems and misunderstandings is for people to feel that they are truly heard. “When you listen to someone attentively, you’re really connecting with them, but not listening inevitably results in shallow and frustrating relationships,” she cautions. Here are a few simple steps to improving your listening skills:
> Take the time to listen Take in what the other person is saying, paraphrase sentences if necessary to make sure you’ve understood them, and ask questions that reflect your interest.
> Listen with your heart Respond with love, compassion and kindness, rather than judgment and criticism.
> Give your family members a voice Have regular family meetings where everyone has a turn to speak, and is listened to with respect — even the youngest family member, as this builds self-esteem and a sense of self.
5. SELF RESOLUTION> make the connection
“The first step towards emotional and psychological wellbeing is to acknowledge the intimate and dynamic relationship between what is going on in your life, your feelings and thoughts, and what happens in your body,” says clinical psychologist Bea Potgieter. According to Potgieter, many of us have unresolved feelings of anger, resentment or bitterness, all of which have a negative impact on our physical wellbeing.
“They affect your immune system, blood circulation, your digestive and reproductive systems, to name a few,” says Potgieter. And they can also lead to negative and addictive behaviour as a way of self-medicating. “Repressing your emotions doesn’t make them go away,” says Potgieter. Here’s her advice on dealing with your emotions:
> Accept the way you feel Acknowledging your emotions and expressing them appropriately allows you to deal with, and resolve them. Each time you face “problem” emotions like anger, hurt or frustration, you make them less important.
> Give honest expression to your feelings This is essential in communicating, asserting yourself, maintaining friendships and relationships, and raising children. Improve your relationships by practising communicating your feelings more often — but avoid playing the “blame game”. Become more aware of your facial expressions and nonverbal communication.
> Listen to your body Chronic stress, anger and frustration often result in physical symptoms such as high blood pressure or stomach ulcers, and can put you at higher risk of heart disease.
> Examine your interpersonal conflicts When we’re not aware of our own feelings, we sometimes project them onto others. When you react to someone strongly, overreact or imagine that people are feeling a particular way about you, consider the possibility that you may be projecting — especially if you find that the same patterns repeat themselves.
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