Claxton-Hepburn

this is your year While any time of year is ideal to focus on your health, there are benefits to jumping on the New Year's resolution bandwagon. According to Allison Felt, registered dietitian at Claxton-Hepburn Medical Center, "Many resolutions fail because they are too drastic and are 'quick fixes.' Weight loss without lifestyle change is only a temporary solution. Set goals and start with only one at a time for better success." Weight loss is a popular New Year's resolution. If it's one of yours, you should know small changes to your regular eating habits can have a big impact on your health. "Gaining weight happens over time, and weight loss will take time, too," Felt says. "Simple changes, such as switching to lowfat dairy products, skipping cheese on a sandwich, using mustard instead of mayo, or choosing water over soda, can cut as much as 500 calories a day, resulting in losing one pound a week." IT'S ALL IN THE MIND Changing your mindset to think in terms of living a healthier life over losing weight can help create realistic expectations for desired results. Felt suggests these tips to make your resolution a reality: • Eat smaller portions and snack in moderation. • With exercise, try new things, such as a Zumba® or yoga class. • Remember to relax—increased stress hinders the ability to focus on being healthier. Looking for tools to use in your weight-loss endeavors? Visit www.claxtonhepburn.org and click "Diet/Fitness" under "Health Resources" for support. cold-weather cautioN Though invigorating, outdoor activity during a North Country winter can bring its share of sprains, fractures, and pulled muscles. Be prepared and not injury-prone. "Ice and snow on the outdoor enthusiasts to play it safe and avoid injury this winter by ground bring out hundreds of practicing the following tips: 'wintertime weekend warriors' • Wear waterproof footwear with gripping soles. who live for sports such as • Avoid treacherous terrain and familiarize yourself with the trail. sledding, skiing, and hockey," • Let someone know which trails or roads you are traveling and says Phil McCullough, CSCS, what time you will return. MSPT, physical therapist at • Enroll in a snowmobile safety course, and never consume Claxton-Hepburn Medical Center. alcohol when operating a snowmobile. "During the winter months, 50 to • If using walkers, canes, or crutches, avoid outdoor activities 60 percent of our patients have where snow and ice are risks and opt for an indoor track. sustained injuries from falling or Wondering how many calories you've burned while getting slipping on ice while walking or frozen? Apps such as Runtastic Wintersports PRO by Runtastic, playing a sport." WalkJogRun by Almost Awesome, Inc., and Shoedometer Running Shoe Tracker No matter your age, you should exercise caution and good by Steven Boynes can help you track judgment by warming up and stretching properly before your progress. participating in outdoor winter activities. If you experience an injury this "If it's cold outside, your muscles are cold, too," McCullough winter, Claxton-Hepburn's physical says. "Freezing temperatures increase your risk of straining therapy services can help. Visit muscles or spraining joints. Whether you're playing hockey or www.claxtonhepburn.org and shoveling snow, warming up inside for 10 minutes can help search "physical therapy" or prevent an injury that could last well into summer." call (315) 713-5660. ON THE MOVE Cross-country skiing, ice-skating, snowshoeing, and snowmobiling are all popular ways to experience the natural beauty of St. Lawrence County. However, McCullough urges

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