25 in ’25

Your benefits make keeping these 25 healthy New Year’s resolutions child’s play

Healthy New Year’s resolutions don’t need to be super-ambitious — and you don’t have to wait until next year to get started. By breaking your new year’s health goals into smaller more realistic routines, you will be on your way to better health even before the new year begins.

GET MORE SHUT EYE

1. Keep regular sleep and wake times. When you go to bed and get up at the same time every day (even on weekends) your body adapts to the routine, making it easier for you to get to sleep at night and be alert in the morning.
2. Use the bedroom for sleep only. Resist the urge to watch television, read, check social media, and do other activities after you hit the sack. Blue light from your electronics interferes with the production of melatonin, which helps you get to sleep. Plus, when you associate your bedroom with complete relaxation, sleep naturally comes more easily.
3. Give yourself enough time to sleep. Sleep should be one of your biggest priorities. Make sure your daily schedule includes at least seven to eight hours of sleep.
4. Unplug at the end of the day. Smartphones, tablets, and laptops prevent you from winding down. Turn them off an hour before bedtime and practice soothing habits that cue your body and mind to relax: Change into cozy pajamas, brush your teeth, read a book, journal, or practice quiet meditation.
5. Dim the lights and lower the heat. Turn off the TV, shut down your phone and put your smartwatch on bedtime mode. Set your HVAC to run a few degrees cooler at night. A cool, dark bedroom will improve your sleep quality.

CLEAN (UP) YOUR PLATE

6. Eat healthier homemade food. Restaurant meals — particularly fast foods — are notoriously high in fat, saturated fat, sugar, and salt. That’s no way to achieve health. People who prepare all or most of their meals at home are better able to control what goes into their food and enjoy a healthier diet overall. Home-delivered meal kits will save you shopping and cooking time. Want to make the effort really count? Make a big batch of your favorites, so you can enjoy leftovers when you don’t have the time or motivation to cook.
7. Pile on the veggies. You don’t need to deprive yourself to keep your healthy eating New Year’s resolutions. Just indulge more in fresh, colorful vegetables. Cover three-quarters of your plate with steamed, boiled or raw veggies, generously seasoned, and go easy on the sauces.

If you’re looking for a healthier way to eat so you can safely lose weight, GE Appliances fully covers the cost of Virta for all benefits-enrolled employees and adult family members with type 2 diabetes and prediabetes. Virta is also covered for those with a BMI of 27 or greater.

8. Prepare foods you love that just happen to be healthy. Some foods are good for you but still feel indulgent because of how they look. Think grilled seafood, fancy crudité or a charcuterie board brimming with fruits, nuts and olives. You won’t miss chips and dip with that kind of spread.

If you want help improving your diet, contact Brittany Woodbury, RD, CareATC’s virtual Registered Dietitian, at 502-452-0777. She can create a healthy food plan to suit your taste.

9. Savor slowly. Chew food deliberately, focusing on lean proteins and vegetables first. Once you feel about 80 percent full, stop. Refrigerate or freeze any leftovers for another meal.

WASH AWAY SOME HEALTH WORRIES

10. Wash hands often. Avoid colds, flu, COVID and other viruses through a good handwashing technique . Wash for at least 20 seconds with soap and water before and after touching public surfaces, eating, preparing meals, using the restroom, caring for other sick people and any time your hands look dirty.
11. Keep high-traffic areas clean. A bleach-based surface cleaner helps sanitize countertops, doorknobs, and other places where viruses can pass from one hand to another. When there’s no time to wipe down everything, use a generous spray of disinfectant to kill germs.
12. Brush your teeth to prevent gum disease. Two minutes twice a day is all you need to prevent serious health problems. Make brushing part of your morning routine and bedtime ritual to remove plaque which is linked to heart disease and Alzheimer’s. That means a healthy smile may help you maintain both mental and physical wellbeing in the long term.

TAKE SMALL STEPS – JUST MORE OF THEM

13. Take the stairs. One of the easiest heart-healthy New Year’s resolutions is to change how you get from point A to point B. If you are able, why wait for an elevator when there’s a staircase? Adding extra steps to your exercise routine can quickly add up.
14. Park further away from the door. Instead of cruising for the closest parking space, choose one at the far end of the lot. It’s a painless way to get more physical activity. There’s not as much competition for parking, less chance of door dings, and you just might be inside before other drivers are done searching for a spot.
15. Stretch your legs often. “Sitting is the new smoking,” so the saying goes. Hours of inactivity are dangerous to your health, but there’s a simple fix. Break the stillness cycle by taking a short walk a couple of times an hour. Set a reminder alarm or go on the hour and half hour – it all counts.

The Y @ Work at Appliance Park is a great place to stay active before or after work. It offers cardio equipment, strength training, group exercise classes, a sport court as well as showers, towel service, and locker rooms.

STAY POSITIVE

16. Practice positive self-talk. Your body is amazing so be kind to it. Recognize negative self-talk and body-shaming the moment you do it. Then remind yourself that you’re beautiful the way you are and you’re only getting better.
17. Prioritize YOU. It’s not selfish, it’s necessary to give yourself top priority. While it feels good to care for friends and family, your health improves when you spend time looking after your own needs, too. Whether it’s a short mental break, a quiet walk, or a soak in the tub, “you time” can be anything that make you feel at peace.
18. Be grateful. Misery may love company, but gratitude is much more powerful. Answer stressful worries and doubts by thinking about the things you appreciate. Healthy children. Goofy pets. A sharp mind. Friends and family who care. These things make life rich and worthwhile.

DRINK WISELY

19. Just add water. Build it into your daily routine in a way that makes sense to you. Make it a habit to drink 8 ounces first thing in the morning, 30 minutes before each meal and an hour after each meal. Sip the rest of the time, and you’ll be healthfully hydrated in no time.
20. Cut back on alcohol. Here are some easy ways to tweak your drinking habits: Instead of wine, how about a wine spritzer? Or switch out your imperial stout for a light lager. Have your Old Fashioned with an ice water chaser, or enjoy your bourbon and cola, extra-heavy on the diet cola. There are more and more nonalcoholic beers and wines on the market now. Try one and then savor your drink slowly.

If you need help to cut back or quit drinking, Pelago is here. Pelago is a confidential benefit that’s available 24/7 to help you create a plan that helps you feel better, sleep better, and enjoy the holidays and new year to the fullest. Available to employees and family members on the health plan.

Don’t drink your calories. Morning lattes, fruit drinks, smoothies and happy hour libations can add sugar and fat that increase the risk of obesity, diabetes, heart disease, liver disease and more. By making small sacrifices and smart trade-offs you can save hundreds of calories a day. Replace syrupy frappuccinos with skinny cappuccinos; sip sparkling water instead of sparkling wine; and skip smoothies and high calorie juices.

SEE YOUR DOCTOR

22. Schedule an annual physical. Touch base with your primary care physician at least once a year, even if you’re feeling fine. It’s your chance to check that your vitals are healthy (blood pressure, BMI, heart rate, and cholesterol) and you’re still on the right track.

CareATC is available at Appliance Park and Roper if you don’t have a primary doctor. Hourly employees can use ON-THE-CLOCK care for up to four visits a year including a physical exam, chronic condition checks and counseling without clocking out. You can get routine medicines, talk with a dietician, virtual physical therapy and more with minimal wait time. CareATC is also available to spouses and dependents on the GE Appliances health plan.

23. Check in on your emotions. Setting up monthly or annual check-ins with a therapist allows you to work on your mental health concerns, develop coping mechanisms, gain deeper self-awareness, and keep a supportive, non-judgmental space to address challenges as they arise. Onsite therapy available at Appliance Park, DPO, MRO, and Roper.

GE Appliances Employee Assistance Program (EAP) covers up to five counseling sessions per episode of care per year. 

24. Get a vision test. It allows early detection of potential eye problems and vision issues that might otherwise go unnoticed. A comprehensive eye exam can also reveal signs of health concerns like diabetes, high blood pressure, and thyroid disease so they can be treated.
25. Schedule a dental exam. Your dentist can find and treat dental problems early on, before they become serious and costly to fix, while also promoting overall health by detecting issues like cavities, gum disease, and signs of oral cancer before symptoms are noticeable.

Your health is your greatest asset, and small, consistent changes can lead to big rewards. Start today by choosing just one of these tips to focus on — and build from there.

Whether it’s getting more sleep, eating better, staying active, or simply taking time for yourself, every step you take brings you closer to a healthier and happier new year. You’ve got this!