Come January, 40 percent of Americans will make New Years resolutions, and nearly half of them will aim to lose weight or get in shape.
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<a href="https://theconversation.com/profiles/william-clark-887069" target="_blank"></a>But <a href="https://health.usnews.com/health-news/blogs/eat-run/articles/2015-12-29/why-80-percent-of-new-years-resolutions-fail" target="_blank">80 percent of New Year's resolutions fail by February</a>, and gyms will experience a <a href="https://abcnews.go.com/Business/best-time-sign-gym-membership/story?id=21373583" target="_blank">decrease in traffic after the first and second months</a> of the year as those who made <a href="https://www.ecowatch.com/tag/new-years-resolutions" rel="noopener noreferrer">New Year's resolutions</a> to get in shape lose steam.
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As a lecturer at Binghamton and <a href="https://www.binghamton.edu/news/story/1737/binghamton-health-and-wellness-lecturer-earns-guinness-world-record/" target="_blank">former Olympic weightlifter, world champion powerlifter and strength coach</a>, much of my life has been spent in training halls and gyms around the country. People often ask me, "How do I stay motivated to work out?"
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<em>William Clark is the adjunct lecturer of health and wellness studies at New York's Binghamton University and State University.</em><br/>
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<em>Reposted with permission from <a href="https://theconversation.com/why-your-new-years-resolution-to-go-to-the-gym-will-fail-127090?fbclid=IwAR3AzF6tVAfX4dcmKtSaJOoG6r7LrNNHaQ5uffHoiPFwNnZ97U29KR4Xe_g">The Conversation</a>.</em>
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New Year's Resolutions
<img lazy-loadable="true" src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yMjM2Njk1OC9vcmlnaW4ucG5nIiwiZXhwaXJlc19hdCI6MTY3MzM1NzY2Nn0.sUuuEKLnqi0VhOA99SotE8QeLfGdrdD0g7aAGT2SOw0/img.png?width=980" id="bbbdd" class="rm-shortcode" data-rm-shortcode-id="8b9f8989c81af7422db2529681f35b1f" data-rm-shortcode-name="rebelmouse-image" />Nearly half of all respondents in a poll about 2018 New Year's resolutions wanted to lose weight or get in shape. Statistica / The Conversation / CC-BY-ND
Motivation and Short-Term Objectives
<p>Years back, when I was at the Olympic Training Center in Colorado Springs, Colorado, one of the sports psychologists told me that motivation is a lie.</p><p>It took me years of experience and research to figure out why, but I believe she was right.</p><p>Personally, I have no issues getting up on a cold and dark morning to train when a competition is drawing near. But when there is no immediate objective or goal in site, getting up that early is much harder.</p><p>Motivation is driven by emotion and that can be positive, as long as it <a href="http://doi.org/10.1016/S0959-4388(96)80077-8" target="_blank">is used for a short-term objective</a>. For some, a New Year's resolution can serve as a motivator. But since <a href="https://www.psychologytoday.com/us/blog/the-fundamental-four/201205/emotions-and-motivations" target="_blank">motivation is based on emotion</a>, it can't last long.</p><p>Think of it this way: No one can laugh or cry indefinitely, and that is exactly how we know that motivation will fail.</p><p><a href="https://global.oup.com/academic/product/affective-neuroscience-9780195178050?cc=us&lang=en&" target="_blank">Emotion is a chemical release</a> yielding a physiological response. If someone attempting to get in shape is reliant upon this reaction to propel them towards working out, they are almost sure to burn out, just like with a resolution.</p><p>When people buy gym memberships, they have the best of intentions in mind, but the commitments are made in a charged emotional state. Motivation helps with short-term objectives, but is virtually useless for objectives that require a greater length of time to accomplish.</p><p>In other words, don't totally discount the value of motivation, but don't count on it to last long either because it won't.</p>
Discipline Yields Results
<p>If motivation won't help you reach your goals, what will?</p><p>The answer is discipline. Discipline, as I define it, is the ability to do what is necessary for success when it is hardest to do so. Another way to think of it is having the ability, not necessarily the desire, to do what you need to when you least want to.</p><p>Failure to get up when the alarm rings, the inability to walk away from a late night of partying before game day or eating a doughnut when you have committed to no processed sugar are all failures of discipline - not motivation.</p><p>The keys to discipline are practice and consistency. Discipline means repetitive – and sometimes boring – action. There are no shortcuts. You can thank motivation for the first three weeks or so of your successful gym attendance, but after that you need to credit discipline.</p><p>There is another clear line defining the difference between motivation and discipline. Motivation in and of itself typically fails to build other qualities necessary for advancement, but discipline does. Discipline <a href="https://books.google.com/books?hl=en&lr=&id=hy9mDwAAQBAJ&oi=fnd&pg=PT11&dq=Discipline+builds+confidence&ots=ga0Vo8UNjY&sig=wsZ-N4x6NhasmmAnbGb610pbt3Y#v=onepage&q=Discipline%20builds%20confidence&f=false" target="_blank">develops confidence</a> and patience.</p><p>Discipline builds consistency and consistency yields habits. It is those habits that, in the end, will ultimately define success.</p>From Your Site Articles
- 7 Science-Based Strategies to Keep Your New Year's Resolutions ... ›
- 23 Healthy New Year's Resolutions You Can Actually Keep ... ›
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7 Science-Based Strategies to Boost Willpower and Succeed With New Year’s Resolutions
01 January 2020
Popular
How can you increase your willpower and fulfill your New Year's promise to yourself? Thomas Hawk / Flickr
By Jelena Kecmanovic
It's that time of year when people make their New Year's resolutions – indeed, 93% of people set them, according to the American Psychological Association. The most common resolutions are related to losing weight, eating healthier, exercising regularly and saving money.
However, research shows that 45% of people fail to keep their resolutions by February, and only 19% keep them for two years. Lack of willpower or self-control is the top cited reason for not following through.
How can you increase your willpower and fulfill your New Year's promise to yourself? These seven strategies are based on behavioral science and my clinical work with hundreds of people trying to achieve their long-term goals.
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<p class=""><em>Jelena Kecmanovic Is an adjunct professor of psychology at Georgetown University.<br/></em><em>Disclosure Statement: Jelena Kecmanovic does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</em></p><p>
<em>Reposted with permission from <a href="https://theconversation.com/7-science-based-strategies-to-boost-your-willpower-and-succeed-with-your-new-years-resolutions-128762" target="_blank">The Conversation</a>.</em>
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1. Clarify and Honor Your Values
<p>Ask yourself why this goal matters to you. Do you want to lose weight because you value getting in shape to return to a favorite pastime of hiking, or because of societal expectations and pressures? People who are <a href="https://doi.org/10.1037/0708-5591.49.1.60" target="_blank">guided by their authentic values</a> are better at achieving their goals. They also <a href="https://doi.org/10.1177/0146167218820921" target="_blank">don't run out of willpower</a>, because they perceive it as a limitless resource. Figure out what makes you tick, and choose goals consistent with those values.</p>2. Frame Goals and Your Life in Positive Terms
<p>Focus on what you want to accomplish, not what you don't. Instead of planning not to drink alcohol on workdays during the new year, commit to drinking your favorite sparkling water with Sunday to Thursday evening meals. <a href="https://doi.org/10.1037/0022-3514.53.1.5" target="_blank">Struggling to suppress thoughts</a> takes a lot of energy, and they have a way of returning to your mind with a vengeance.</p><p>It also helps to reflect on the aspects of yourself and your life that you are already happy with. Although you might fear that this will spur complacency and inaction, studies show that <a href="https://doi.org/10.1177/1754073916669596" target="_blank">gratitude and other positive emotions lead to better self-control</a> in the long run.</p>3. Change Your Environment to Make It Easier
<p>Research suggests that people with high willpower are exceptionally good at <a href="https://doi.org/10.1016/j.paid.2014.09.031" target="_blank">arranging their environment to avoid temptations</a>. So, banish all credit cards from your wallet if your goal is to save money. And don't keep a bowl of M&M's at your work desk if you intend to eat healthy.</p><p>If your coworkers regularly bring sweets to work, ask them to help you with your goals (they might get inspired to join in!) and bring cookies only for special occasions. Supportive friends and family can dramatically <a href="https://doi.org/10.1037/0022-006X.67.1.132" target="_blank">increase your chances of achieving your resolutions</a>. Joining a group whose members practice behaviors you'd like to adopt is another great way to bolster your willpower, because having role models <a href="https://doi.org/10.3389/fpsyg.2019.01722" target="_blank">improves self-control</a>.</p>4. Be Prepared With ‘If-Then’ Strategies
<p>Even the best resolution falls apart when your busy schedule and exhaustion take over. Formulate a series of plans for what to do when obstacles present themselves. <a href="https://doi.org/10.1007/s11031-014-9416-3" target="_blank">These "if-then" plans</a> are shown to improve self-control and goal attainment.</p><p>Each time you wake up in the middle of the night craving candies or chips, you can plan instead to read a guilty-pleasure magazine, or log into your online community of healthy eaters for inspiration, or eat an apple slowly and mindfully, savoring each bit. When you're tired and about to skip that gym class you signed up for, call your supportive sister who is on standby. Anticipate as many situations as possible and <a href="https://doi.org/10.1007/s11031-014-9416-3" target="_blank">make specific plans</a>, vividly imagining the situations and what you will do in the moment.</p>5. Use a Gradual Approach
<p>When you embark on a new goal, start small and build on early successes. Use one less spoonful of sugar in your coffee. Eventually, you might be able to forgo any sweeteners at all. If resisting that muffin initially proves to be too hard, try waiting 10 minutes. By the end of it, your <a href="https://doi.org/10.1523/JNEUROSCI.4246-06.2007" target="_blank">urge will likely subside</a>.</p><p>You might be surprised to realize that change in one domain of life – like abstaining from sweet processed foods – <a href="https://doi.org/10.1073/pnas.1610902114" target="_blank">tends to spread to other areas</a>. You might find you are able to bike longer distances, or moderate your caffeine intake more easily.</p>6. Imagine Rewards and Then Enjoy Them
<p>Picture the feeling of endorphins circulating through your body after a run, or the sun on your skin as you approach a mountain summit. Pay attention to all your senses: smell, sight, hearing, touch and taste. Visualizing rewards <a href="https://doi.org/10.1016/j.brat.2019.02.002" target="_blank">improves your chances of engaging in the activity</a> that results in them.</p><p>If it's hard to imagine or experience these rewards in the beginning, decide on <a href="https://doi.org/10.1177/0146167216676480" target="_blank">small, meaningful gifts</a> you can give yourself until the positive effects of the new behaviors kick in. For example, imagine yourself taking a half-day off work each month after you pay down your credit card debt: visualize exactly what you would do and how you would feel. And then do it.</p>7. Be Kind to Yourself, Even During Setbacks
<p>Most people believe the way to increase willpower is to "whip oneself into shape," because being kind to oneself is indulgent and lacks self discipline. But the exact opposite is true – people who harshly blame themselves for even small willpower failures tend to <a href="https://doi.org/10.1037/0893-164X.19.3.253" target="_blank">do worse in accomplishing their goals in the long run</a>.</p><p>Try self-compassion instead. <a href="https://doi.org/10.1016/j.paid.2006.03.014" target="_blank">Cut yourself some slack</a> and remember that being human means being imperfect. When you fall for that doughnut, don't despair, and <a href="https://doi.org/10.1037/0003-066X.40.2.193" target="_blank">don't throw in the towel</a>. Treat yourself with care and understanding and then recommit to your goal the following day.</p><p>Remember, you aren't likely to achieve your New Year's resolutions by being self-critical and hard on yourself. Instead, boost your willpower through a series of small and strategic steps that will help you succeed.</p>
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Like many other plant-based foods and products, CBD oil is one dietary supplement where "organic" labels are very important to consumers. However, there are little to no regulations within the hemp industry when it comes to deeming a product as organic, which makes it increasingly difficult for shoppers to find the best CBD oil products available on the market.
<p>Here you can learn about the importance of organic hemp oil, why it's better for the environment, and which CBD companies actually make trustworthy products with sustainable farming processes. origins which weigh heavily on many consumers who want to buy a product that's produced in the best way possible for not only themselves to ingest, but for the environment as well through sustainable farming methods. </p><h2>What Is CBD Oil?</h2><p>First things first, CBD stands for cannabidiol, and it's a cannabinoid found within cannabis sativa plants. This plant compound is believed to have many potential benefits, and it is primarily derived from hemp plants via a CO2 extraction process. </p><p>Since CBD is extracted from industrial hemp, which contains only trace amounts of THC (the psychoactive component in cannabis plants), this means that CBD won't make you feel high like marijuana, which has much higher levels of THC that causes psychoactive effects. Instead, the effects of CBD are much more subtle and promote a general sense of calm and relaxation in most users.</p><h2>What Makes a CBD Oil Organic?</h2><p>In terms of organic labels, perhaps the most important (and prominent) certification comes from the United States Department of Agriculture (USDA). This government organization has been labeling foods as "organic" for many years, but what exactly does this certification entail? Essentially, a label indicating that a product is "USDA Organic" or "Certified Organic" means that at least 95% of the ingredients are obtained from organic sources.</p><p>For a crop to be considered organic by the USDA, it must be grown without the use of industrial solvents, irradiation, genetic engineering (GMOs), synthetic pesticides, or chemical fertilizer. Instead, farmers rely on natural substances and <a href="https://www.usda.gov/media/blog/2012/03/22/organic-101-what-usda-organic-label-means" rel="noopener noreferrer" target="_blank">mechanical, physical, or biologically based farming</a> techniques to cultivate healthy and organic crops.</p><p>Before the passage of the 2018 Farm Bill, no hemp-derived products could be dubbed as "certified organic" since the hemp plant and its extracts were still categorized as a Schedule I Controlled Substance. However, it's still difficult for CBD companies to obtain a USDA certified organic label for their products due to the legal grey area that still surrounds CBD extracts. </p><p>Because of these challenges, and due to the fact that industrial hemp has only recently become an agricultural crop, very few CBD oils are USDA certified organic. Rather, many CBD products contain hemp extracts from plants that were grown in organic conditions but may not be federally certified.</p><h2>What are the Best Organic CBD Oil Brands?</h2><p><em>Each product featured here has been independently selected by the writer. If you make a purchase using the links included, we may earn commission.</em></p><em><br></em>
<h2>Why Organic Hemp Oil Matters</h2><p>Hemp is a unique plant, not only for its rich cannabinoid content, but also for its ability to absorb a wide variety of components in soil. But this trait poses great risks when it comes to the creation of CBD products derived from hemp.</p><p>Because hemp has a high capacity for compound uptake, this means that the plants can retain <a href="https://www.remedyreview.com/industry/lab-test-results/" target="_blank">harmful chemicals like pesticides</a>, heavy metals, and other residual solvents. This is especially true when it comes to synthetic chemicals that are more toxic to humans, and difficult to remove once they have been absorbed by the hemp plant.</p><p>Organic farming practices help reduce the risk of hemp crops absorbing harsh chemicals that may later end up in CBD oil after extraction. When you're taking CBD as a wellness supplement to help alleviate your symptoms or improve your overall well-being, the last thing you want is to ingest compounds that might negatively outweigh the benefits of CBD. This is an important reason to look for third party lab test results when shopping for CBD products since these certificates of analysis can show the full cannabinoid and terpene profile of a hemp extract, as well as test results that search for the presence of any residual solvents.</p><p>In addition to creating a better end product, organic farming practices are also better for the environment. Sustainable and organic farming methods may <a href="https://www.helpguide.org/articles/healthy-eating/organic-foods.htm" rel="noopener noreferrer" target="_blank">reduce pollution, conserve water, reduce soil erosion, increase soil fertility, and use less energy</a>. The use of natural pest deterrents as opposed to chemical pesticides is also better for nearby animal populations and ecosystems.</p><h3>Organic vs. Natural</h3><p>While there are only a select few companies offering certified organic ingredients in their products, almost every brand in the CBD market creates "natural" products. The term "all-natural" or "plant-based" does not mean that a product is organic, and since hemp oil is a natural derivative of hemp plants, these products are often referred to as all-natural. However, there are some synthetic CBD oils that should be avoided because they are chemically constructed and may produce unwanted side effects that are not caused by naturally derived CBD extracts.</p><h2>What are the Benefits of Organic CBD Oil?</h2><p>There's a long list of potential CBD oil health benefits, and some of the most common wellness advantages include:</p><ul class="ee-ul"><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2503660/" target="_blank">Chronic pain relief</a></li><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4604171/" target="_blank">Anti-anxiety effects</a></li><li>Better sleep</li><li><a href="https://www.psychologytoday.com/us/blog/inner-source/201901/cbd-oil-mental-health-should-you-take-it-too" rel="noopener noreferrer" target="_blank">Improvements in mood</a></li><li>Internal balance and regulation</li></ul><p>When dealing with pain, inflammation, sleep issues, and mental health struggles, it can be hard to find sufficient treatment options. The use of certain prescriptions can cause unwanted side effects, yet they are often the only solution for patients with these medical conditions. In search of other therapies, people have started to flock towards CBD oil as an alternative remedy for a variety of conditions. However, it should be noted that CBD products are not approved by the Food and Drug Administration (FDA), and you should seek your doctor's advice before using CBD if you have a serious medical condition.</p><h2>Look at the Labels Before You Buy CBD Oil</h2><p>When you go online to buy CBD oil, you'll quickly realize there is an overwhelming number of brands that are saturating the market. It can be difficult to determine which products are truly as good as they make themselves out to be. Always look for up-to-date third-party lab tests so you know you are getting a great product, and don't hesitate to contact the brand if you have any additional questions. And if you're intent on purchasing 100% organic CBD oil, it's best to look for certified products or brands that are held to strict regulatory standards.</p><p><strong>Melena Gurganus </strong>is the Reviews Editor at EcoWatch. She is passionate health and wellness and her writing aims to help others find products they can trust. Her work has been featured in publications such as Health, Shape, Huffington Post, Cannabis Business Times, and Bustle.<br></p>
Spruce
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDY4NjI3OC9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYyOTM2NzgzOX0.axY0HjeqRctJsR_KmDLctzDpUBLBN-oNIdqaXDb4caQ/img.jpg?width=980" id="774be" class="rm-shortcode" data-rm-shortcode-id="8379f35b1ca8a86d0e61b7d4bfc8b46e" data-rm-shortcode-name="rebelmouse-image" alt="spruce organic cbd oil" data-width="710" data-height="959" /><p>As one of the best brands in the business, Spruce CBD is well-known for its potent CBD oils that feature many additional beneficial phytocannabinoids. This brand works with two family-owned, sustainably focused farms in the USA (one located in Kentucky and one in North Carolina) to create its organic, small product batches. The max potency Spruce CBD oil contains 2400mg of full-spectrum CBD extract, but the brand also offers a lower strength tincture with 750mg of CBD in total.</p>
$89
CBDistillery
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDcwMjkzNC9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYyMTU4OTM4Nn0.ypRdeDSBcE87slYrFfVrRwtJ2qGIK6FD5jBB4pndTMo/img.jpg?width=980" id="b473b" class="rm-shortcode" data-rm-shortcode-id="9930b53c9d58cb49774640a61c3e3e75" data-rm-shortcode-name="rebelmouse-image" alt="cbdistillery cbd oil" data-width="1244" data-height="1244" /><p>All of the products from CBDistillery are <a href="https://ushempauthority.org/" target="_blank" rel="noopener noreferrer">U.S. Hemp Authority Certified</a>, and for good reason. The company only uses non-GMO and pesticide-free industrial hemp that's grown organically on Colorado farms. Its hemp oils are some of the most affordable CBD products on the market, yet they still maintain a high standard of quality. CBDistillery has a wide variety of CBD potencies across its product line (ranging from 500mg to 5000mg per bottle) and offers both full-spectrum and broad-spectrum CBD oils to give customers a completely thc-free option.</p>
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FAB CBD
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDY4NjIyNS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY2NDIwOTEyMn0.MlTjz096FJ0ev_-soK7_Z-FeQeJczWoeh9Qi9SSkHsY/img.jpg?width=980" id="04b26" class="rm-shortcode" data-rm-shortcode-id="76aa4862f44603242e318982acea6646" data-rm-shortcode-name="rebelmouse-image" alt="fab cbd oil" data-width="800" data-height="800" /><p>For an organic CBD oil that has it all, FAB CBD offers plenty of variety for any type of consumer. All of its products are made with zero pesticides and extracted from organically grown Colorado industrial hemp. FAB CBD oil comes in five all-natural flavors (mint, vanilla, berry, citrus, and natural) and is also available in four strengths (300, 600, 1200, and 2400mg per bottle).</p>
$39
NuLeaf Naturals
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDY4NjIxOS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY1NzExNTgyMX0.D6qMGYllKTsVhEkQ-L_GzpDHVu60a-tJKcio7M1Ssmc/img.jpg?width=980" id="94e4a" class="rm-shortcode" data-rm-shortcode-id="3609a52479675730893a45a82a03c71d" data-rm-shortcode-name="rebelmouse-image" alt="nuleaf naturals organic cbd oil" data-width="600" data-height="600" /><p>As an industry-leading brand, it comes as no surprise that NuLeaf Naturals sources its CBD extract from organic hemp plants grown on licensed farms in Colorado. The comany's CBD oils only contain two ingredients: USDA certified organic hemp seed oil and full spectrum hemp extract.</p><p>NuLeaf Naturals uses one proprietary CBD oil formula for all of its products, so you will get the same CBD potency in each tincture (60mg per mL), but can purchase different bottle sizes depending on how much you intend to use.</p>
$38.50
Charlotte's Web
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDcwMjk3NS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY0MzQ0NjM4N30.SaQ85SK10-MWjN3PwHo2RqpiUBdjhD0IRnHKTqKaU7Q/img.jpg?width=980" id="84700" class="rm-shortcode" data-rm-shortcode-id="a2174067dcc0c4094be25b3472ce08c8" data-rm-shortcode-name="rebelmouse-image" alt="charlottes web cbd oil" data-width="1244" data-height="1244" /><p>Perhaps one of the most well-known brands in the CBD landscape, Charlotte's Web has been growing sustainable hemp plants for several years. The company is currently in the process of achieving official USDA Organic Certification, but it already practices organic and sustainable cultivation techniques to enhance the overall health of the soil and the hemp plants themselves, which creates some of the highest quality CBD extracts. Charlotte's Web offers CBD oils in a range of different concentration options, and some even come in a few flavor options such as chocolate mint, orange blossom, and lemon twist.</p>
$60
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One of the easiest and most sustainable ways to improve overall health is to eat more whole foods. ThitareeSarmkasat / iStock/ Getty Images Plus
By Jillian Kubala
A new year often signifies a fresh start for many people. For some, this means setting health goals, such as losing weight, following a healthier diet, and starting an exercise routine.
<p>However, more often than not, the health and wellness resolutions chosen are highly restrictive and unsustainable, leading most people to break their resolutions within a few weeks. This is why many people make the same resolutions year after year.</p><p>To break that cycle, it's important to make resolutions that can not only improve health but also be followed for life.</p><p>Here are 23 New Year's resolutions you can actually keep.</p>
<h2>1. Eat More Whole Foods</h2><p>One of the easiest and most sustainable ways to improve overall health is to eat more <a href="https://www.healthline.com/nutrition/21-reasons-to-eat-real-food" target="_blank">whole foods</a>.</p><p>Whole <a href="http://www.ecowatch.com/food/">foods</a>, including vegetables, fruits, nuts, seeds, whole grains, and fish, contain a plethora of nutrients that your body needs to function at an optimal level.</p><p>Research shows that following a whole-foods-based diet may significantly reduce heart disease risk factors, body weight, and blood sugar levels, as well as decrease your risk of certain diseases, such as type 2 diabetes.</p><p>What's more, adding more whole foods to your diet can be done slowly and consistently. For example, if you're not used to eating vegetables, start by adding one serving of your favorite veggie to your diet every day.</p>
<h2>2. Sit Less and Move More</h2><p>Whether it's due to having a sedentary job or simply being inactive, many people sit more than they should. <a href="https://www.healthline.com/nutrition/why-sitting-is-bad-for-you" target="_blank">Sitting too much</a> can have negative effects on health. In fact, it may be linked to an <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960753/" target="_blank">increased risk of overall mortality</a>.</p><p>Making a resolution to sit less is an easy and attainable resolution that can be tailored to fit your lifestyle.</p><p>For example, if you have a desk job that requires long periods of sitting, make a resolution to go for a 15-minute walk at lunch or to get up and walk for 5 minutes every hour.</p>
<h2>3. Cut Back on Sweetened Beverages</h2><p>Cutting back on <a href="https://www.healthline.com/nutrition/13-ways-sugary-soda-is-bad-for-you" target="_blank">sweetened beverages</a> is a smart idea considering that sugary drinks are linked to an increased risk of obesity, fatty liver, heart disease, insulin resistance, and cavities in both children and adults.</p><p>Though quitting sweetened beverages cold turkey is always an option, gradually minimizing your intake may help you kick your sugary drink habit for good.</p>
<h2>4. Get More Quality Sleep</h2><p>Sleep is an <a href="https://www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important" target="_blank">essential part of overall health</a>, and sleep deprivation can lead to serious consequences. For instance, lack of sleep may increase your risk of weight gain, heart disease, and depression.</p><p>There are many reasons why people don't get enough sleep, so it's important to focus on your schedule and lifestyle to determine the best ways to improve sleep quantity and quality.</p><p>Decreasing screen time before bed, reducing light pollution in your bedroom, cutting back on caffeine, and getting to bed at a reasonable hour are some simple ways to improve sleep hygiene.</p>
<h2>5. Find a Physical Activity That You Enjoy</h2><p>Every New Year, people purchase expensive memberships to gyms, workout studios, and online fitness programs in hopes of shedding excess body fat in the year to come. Though most people start strong, the majority don't make their new routine into a lasting habit.</p><p>Still, you can increase the chances of making your fitness resolutions stick. To get started, <a href="https://www.healthline.com/nutrition/how-to-start-exercising" target="_blank">choose an activity</a> based on enjoyment and whether it fits into your schedule.</p><p>For example, taking a half-hour walk, jog, or bike ride before work, or swimming at a gym that's on your way home, are simple and sustainable exercise resolutions.</p><p>Then, set an attainable goal, such as planning to walk a few specific days per week instead of aiming for every day.</p><p>Making a more realistic goal can enhance the chances of making your new routine last, especially if you're new to working out.</p>
<h2>6. Take More 'Me Time' and Practice Self-Care</h2><p>Taking time for yourself is not selfish. In fact, it's imperative for optimal health and wellbeing. This is especially true for those in caretaker roles, such as parents and healthcare workers.</p><p>For people with busy schedules and limited time, making a resolution to engage in <a href="https://www.healthline.com/health/depression/self-care-for-depression#1" target="_blank">self-care</a> may take some planning. However, it's well worth the time investment.</p><p>Self-care doesn't have to be elaborate or time consuming. It can simply mean taking a bath every week, attending your favorite weekly <a href="https://www.healthline.com/nutrition/13-benefits-of-yoga" target="_blank">yoga class</a>, preparing a healthy meal for yourself, going for a walk in nature, or getting an extra hour of sleep.</p>
<h2>7. Cook More Meals at Home</h2><p>Research shows that people who <a href="https://www.healthline.com/health/food-nutrition/home-cooking-versus-takeout" target="_blank">cook more meals at home</a> have better diet quality and less body fat than people who eat more meals on the go.</p><p>In fact, a study in 11,396 adults found that those who ate 5 or more home-cooked meals per week were 28% less likely to be overweight, compared with those who ate fewer than 3 home-cooked meals per week.</p><p>Start by making one meal a day, then increase the frequency over time until you're making the majority of your meals and snacks at home.</p>
<h2>8. Spend More Time Outside</h2><p><a href="https://www.healthline.com/health-news/spending-two-hours-a-week-in-nature-can-help-your-health" target="_blank">Spending more time outdoors</a> can improve health by relieving stress, elevating mood, and even lowering blood pressure.</p><p>Making a New Year's resolution to spend more time outside every day is a sustainable and healthy goal that can benefit most everyone, no matter where you live.</p><p>Taking a walk outside during your lunch break, hiking on weekends, going camping with friends, or simply soaking in the beauty of your backyard or local park are all ways to incorporate nature into your daily routine.</p>
<h2>9. Limit Screen Time</h2><p>Many people depend on their phones and computers for work and entertainment. However, spending too much time on electronic devices — particularly on social media — has been linked to depression, anxiety, and loneliness in some studies.</p><p>Setting a resolution to <a href="https://www.healthline.com/health/mental-health/limit-your-screen-time" target="_blank">cut back</a> on the time you spend scrolling through social media, watching TV, or playing computer games may help boost your mood and enhance productivity.</p>
<h2>10. Try Meditation</h2><p><a href="https://www.healthline.com/nutrition/12-benefits-of-meditation" target="_blank">Meditation</a> is an evidence-based way to promote mental well-being. It may be particularly helpful for people who have anxiety or depression.</p><p>Trying out this practice is a perfect New Year's resolution because there are many ways to meditate, and it's easy to find books, podcasts, and <a href="https://www.healthline.com/health/mental-health/top-meditation-iphone-android-apps" target="_blank">apps</a> that teach you how to start a meditation practice.</p>
<h2>11. Rely Less on Convenience Foods</h2><p>Many people rely on convenience foods, such as packaged chips, cookies, frozen dinners, and fast food, for a quick meal or snack. Though these items may be tasty and readily available, they can have detrimental effects on your health if eaten too often.</p><p>For example, frequent <a href="https://www.healthline.com/health/fast-food-effects-on-body" target="_blank">fast food intake</a> is associated with poor overall diet quality, obesity, and an increased risk of numerous conditions, including heart disease and diabetes.</p><p>To cut back on your consumption of convenience foods, make a resolution to prepare more meals at home using healthy ingredients.</p>
<h2>12. Stop Dieting</h2><p>Chronic dieting is harmful to both physical and mental health. Plus, most people who lose weight through restrictive dieting regain up to two-thirds of the weight lost within 1 year.</p><p>Dieting can also make it harder to lose weight in the future.</p><p>Rather than setting a New Year's resolution to lose weight by using restrictive measures, such as a fad diet, try a healthier, more <a href="https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible" target="_blank">sustainable method of weight loss</a> by focusing on increasing physical activity and eating healthier foods.</p>
<h2>13. Go Grocery Shopping Regularly</h2><p>Having a well-stocked pantry and fridge is necessary to prepare healthy, home-cooked meals.</p><p>If you're not used to going <a href="https://www.healthline.com/nutrition/healthy-grocery-list" target="_blank">grocery shopping</a>, make a New Year's resolution to go to the supermarket or farmer's market more regularly to stock up on nutritious ingredients.</p><p>Depending on your schedule, it may be helpful to designate one day each week as your day to shop. Ensuring that you have time to buy the groceries you need to make tasty, nourishing meals is a savvy way to improve your diet quality.</p>
<h2>14. Use Healthier Household Products</h2><p>It's obvious that what you put into your body can significantly impact your health. However, what you choose to put onto your body and what products you use in your home matter, too.</p><p>Make a New Year's resolution to purchase more <a href="https://www.healthline.com/health/beauty-skin-care/natural-makeup" target="_blank">natural beauty products</a>, household cleaners, laundry detergents, and personal care products to create a healthier environment for yourself and your family.</p>
<h2>15. Add More Produce to Your Diet<br></h2><p>Adding more cooked and raw vegetables and <a href="https://www.healthline.com/nutrition/20-healthiest-fruits" target="_blank">fruits</a> to your diet can go a long way towards improving your health in the new year.</p><p>Numerous studies have shown that eating a diet rich in produce helps protect against various illnesses, such as diabetes, heart diseases, certain cancers, and obesity, as well as overall mortality.</p>
<h2>16. Cut Back on Alcohol</h2><p>Though <a href="https://www.healthline.com/nutrition/alcohol-good-or-bad" target="_blank">alcohol</a> can certainly fit into a healthy diet, imbibing too often can negatively affect your health. What's more, drinking alcohol frequently may keep you from reaching your health and wellness goals.</p><p>If you think cutting back on alcohol may be helpful for you, set a reasonable goal to keep yourself on track, such as limiting drinking to weekend nights only or setting a drink limit for the week.</p><p>If you need a non-alcoholic beverage idea to replace your usual cocktail of choice, try fruit-infused sparkling water, kombucha, or one of <a href="https://www.healthline.com/health/happy-hour-fatigue/mocktail-recipes" target="_blank">these fun mocktails</a>.</p>
<h2>17. Be More Present</h2><p>Research shows that being more present may improve life satisfaction by decreasing negative thoughts, which may thereby improve psychological health.</p><p>Making a New Year's resolution to be more <a href="https://www.healthline.com/health/mindfulness-tricks-to-reduce-anxiety#1" target="_blank">mindful</a> and present may help you feel more content in your everyday life.</p><p>Spending less time on your phone, stopping to notice your environment, and listening intently to others are simple ways to be more present.</p>
<h2>18. Take a Vacation</h2><p>Taking a vacation — even a short one — may have significant and immediate positive effects on stress levels and may enhance well-being.</p><p>In the new year, make a resolution to take a vacation with friends or family members, or on your own. Whether you travel to an area you've always wanted to visit or simply plan a <a href="https://www.healthline.com/health/staycations" target="_blank">staycation</a> at home, taking some time for rest and relaxation is important for health.<span></span></p>
<h2>19. Try a New Hobby</h2><p>It's common for adults to let once-loved hobbies fall by the wayside as they get older due to busy schedules or lack of motivation.</p><p>However, research shows that partaking in a hobby that you love can help you live a longer, healthier life.</p><p>Make a resolution to try out a hobby that you've always been interested in — or pick back up a hobby that used to bring you joy.</p>
<h2>20. Stop Negative Body Talk</h2><p>Talking negatively about your body can lead to feelings of body shame. In fact, research shows that engaging in and hearing negative body talk is associated with higher levels of body dissatisfaction and decreased self-esteem in both women and men.</p><p>Make a healthy New Year's resolution to engage in <a href="https://www.healthline.com/health/positive-self-talk" target="_blank">positive self-talk</a> regularly and reduce negative body talk. This may not only help improve your relationship with your own body but also encourage others to stop talking negatively about themselves.</p>
<h2>21. Visit Your Doctor</h2><p><a href="https://www.healthline.com/health/physical-examination" target="_blank">Getting examined regularly</a> by your healthcare practitioner is important for many reasons. Having regular blood work and necessary screenings can help spot potential problems before they turn into something more serious.</p><p>Though your pace of doctor's visits depends on many things, including the type of medical care, your age, and your medical history, most experts recommend seeing your primary care physician at least once a year for a checkup.</p>
<h2>22. Take Care of Your Teeth</h2><p>Maintaining your <a href="https://www.healthline.com/health/dental-and-oral-health" target="_blank">oral health</a> is a New Year's resolution idea that can and should be sustained for life.</p><p>Brushing and flossing your teeth regularly can help prevent oral conditions like gum disease and bad breath.</p><p>What's more, some research suggests that gum disease may be associated with serious health conditions, such as Alzheimer's and heart disease, making oral care all the more important.<span></span></p><p>In addition to regular brushing and flossing, most dentists recommend a checkup and cleaning at least once a year.</p>
<h2>23. Create a Sustainable, Nourishing Diet</h2><p>You may be making a resolution to eat healthier or lose weight year after year because you're prioritizing short-term changes over long-term health benefits.</p><p>Instead of making a plan to follow yet another restrictive fad diet, this New Year, make a resolution to <a href="https://www.healthline.com/nutrition/yo-yo-dieting" target="_blank">break the dieting cycle</a> and create a sustainable, nourishing eating pattern that works for you.</p><p>The healthiest diet is one that's rich in whole, nutrient-dense foods and low in heavily processed, sugary products. A healthy, long-term diet should not only be nutritious but also adaptable, meaning you can follow it for life — no matter the circumstances.</p><p>A sustainable eating pattern can be maintained on vacation, during holidays, and at parties because it's unrestrictive and suited to your lifestyle. Check out <a href="https://www.healthline.com/nutrition/healthy-eating-for-beginners" target="_blank">this beginners' guide to healthy eating</a> to get started.</p>
<h2>The Bottom Line</h2><p>Though most New Year's resolutions are only kept for a short period, the healthy resolutions listed above are sustainable ways to improve your physical and <a href="https://www.healthline.com/health/emotional-health" target="_blank">emotional health</a> that can be followed for life.</p><p>Creating a healthier relationship with food and taking better care of your body and mind can drastically improve your health in various ways.</p><p>This New Year, try out a few of the resolutions in this article to help make this year — and the years that follow — the healthiest and happiest possible.</p>
<p><em>Reposted with permission from <a href="http://healthline.com" target="_blank">Healthline</a>.<br></em><em>For detailed source information, please see the original story on <a href="https://www.healthline.com/nutrition/realistic-new-years-resolutions#The-bottom-line" target="_blank">Healthline</a>.</em></p>
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2018 was a year in which the threats facing our planet—from plastic pollution to climate change―became impossible to ignore. As scientists and journalists continued to sound the alarm, ordinary people stepped up to do something about it. Sometimes it can be hard to believe that one person's action can make a difference in the face of such enormous challenges, but big changes are made up of little actions. So if you are looking for a New Year's resolution for 2019, why not add saving the earth to the list? To get you inspired, the EcoWatch staff is sharing successful green changes we made to our lives last year, as well as the improvements we plan to make in the year to come.
<p><em>Olivia Rosane, freelance reporter<br></em><strong>2018 Green Change: Stop Eating Meat<br></strong>This is actually something I started halfway through this year, but after writing <a href="https://www.ecowatch.com/vegan-earth-footprint-2574241439.html" target="_self">article</a> after <a href="https://www.ecowatch.com/us-diets-food-related-emissions-2550870432.html" target="_self">article</a> about the ecological costs of meat-eating, I successfully cut meat out of my daily diet. I am still flexible about what I eat if I am a guest in someone's home, but I no longer cook or order meat for myself.<br><strong>2019 Green Resolution: Get Involved Locally<br></strong>I have been moving around a lot over the past two years, so I have not had a chance to get involved with any efforts to protect the environment in my local community. Now that I am a bit more settled, my goal for 2019 is to connect with like-minded people near me to work to preserve our shared home.</p><p><em>Chris McDermott, news editor<br></em><strong>2018 Green Change: Reduce Plastic Waste<br></strong>I knew plastics were made from fossil fuels but I never realized the extent to which plastic waste has infiltrated our <a href="https://www.ecowatch.com/tag/oceans" target="_self">oceans</a> until 2018. Solving this <a href="https://www.ecowatch.com/oceans-plastic-pollution-2554131906.html" target="_self">crisis</a> requires world-scale efforts, of course, but I started food shopping with reusable canvas bags instead of just accepting plastic ones. I also received a handy gift of <a href="https://www.ecowatch.com/eco-friendly-drinking-straw-alternatives-2571689759.html" target="_self">reusable metal straws</a> to carry to restaurants in an organic cotton case.<br><strong>2019 Green Resolution: Cook at Home More<br></strong>Growing more food and doing more cooking is a priority for 2019. I'm especially looking forward to expanding within my vegetarian diet to include more Indian cuisine and try new dishes. Cooking up batches of food to last two or three days will also save time and energy.</p><p><em>Lorraine Chow, freelance reporter<br></em><strong>2018 Green Change: Compost Regularly<br></strong>Since I've lived in apartments my whole adult life, it's always been difficult to consistently compost. But this year, my boyfriend's workplace installed a tumbler and now I'm a composting fiend. Even though our freezer is always stuffed with food scraps, I'm happy about generating less <a href="http://www.ecowatch.com/tag/food-waste">waste</a> and lowering my methane footprint.<br><strong>2019 Green Resolution: Drive Less<br></strong>I live in a town with no reliable public transit, so my car is basically the only way to get around. However, for short and medium trips, I'm really considering an electric bike. I love the idea of spending more time outside, all while benefiting my health and the environment's health.</p><p><em>Jordan Simmons, social media manager<br></em><strong>2018 Green Change: Raise Awareness About #PointlessPlastic<br></strong>2018 was the year of plastic pollution awareness—it's also the year I began using a firm, "No, thank you" whenever offered <a href="https://twitter.com/hashtag/pointlessplastic?src=hash" target="_blank">#pointlessplastic</a>. I've planted countless seeds of awareness by refusing plastic straws at restaurants and plastic bags in grocery stores, and I've been questioned about my choices, which allowed me to educate others on why we must take action for the planet now.<br><strong>2019 Green Resolution: Live a Zero-Waste Lifestyle<br></strong>My green resolution for 2019 is to live a zero-waste lifestyle. This lifestyle will not be easy as it includes shopping only in bulk and refusing to-go items whenever I don't have my own containers. But it's a dream I've had for years, so why not make this vision a reality in the new year?</p><p><em>Tara Bracco, managing editor<br></em><strong>2018 Green Change: Stop Using Plastic Straws<br></strong>We reported a lot on the ban on <a href="https://www.ecowatch.com/tag/plastic-straws" target="_self">plastic straws</a> in 2018 and reading those stories changed my habits. I no longer reach for a plastic straw after ordering an iced tea from my local coffee shop and saying, "No straw, please" at restaurants became a common practice.<br><strong>2019 Green Resolution: Use Eco-Friendly Cleaning Products<br></strong>I've been using a couple of Seventh Generation products in my home, but I didn't realize how much more I could be doing until Meredith Rosenberg wrote her article for EcoWatch about <a href="https://www.ecowatch.com/green-cleaning-products-eco-friendly-2619694774.html" target="_self">green cleaning products</a>. In the new year, I want to use her tips for evaluating eco-friendly products and clean with less toxic chemicals and less guilt.</p><p><em>Irma Omerhodzic, associate editor<br></em><strong>2018 Green Change: Buy Locally<br></strong>I've been a <a href="https://www.ecowatch.com/tag/vegetarian" target="_self">vegetarian</a> for nearly a decade, following a vegan diet for some of the time, but eggs are difficult for me to give up altogether. So, I made the choice to always stick to buying locally sourced eggs from an organic farm.<br><strong>2019 Green Resolution: Use Organic Cotton Produce Bags<br></strong>In 2019, I really want to cut down on unnecessary plastic waste. Using cotton produce bags is an easy step to kick another bad plastic consumption habit!</p><p><em>Need ideas for your own green resolution in 2019? Read how you can </em><a href="https://www.ecowatch.com/sustainably-sourced-products-2617388522.html" target="_self"><em>ditch the disposables</em></a><em> and </em><a href="https://www.ecowatch.com/reduce-your-carbon-footprint-2615358557.html" target="_self"><em>reduce your carbon footprint </em></a><em>in the new year.</em></p>
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</p><div id="79bb8" class="rm-shortcode" data-rm-shortcode-id="b0faf65a1fa07b97c74e202a8f4d8182"><blockquote class="twitter-tweet twitter-custom-tweet" data-twitter-tweet-id="1059626548997820417" data-partner="rebelmouse"><div style="margin:1em 0">16 New #Vegan #Cookbooks We Can't Wait to Read in 2019 https://t.co/vlZnCUCq3R @peta @YourDailyVegan @FollowTheVegan</div> — EcoWatch (@EcoWatch)<a href="https://twitter.com/EcoWatch/statuses/1059626548997820417">1541469630.0</a></blockquote></div>
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