Healthy Body, Healthy Mind, Healthy YOU

Photo by Gabin Vallet on Unsplash

It’s almost the end of January and by this time many people have already given up on their New Year’s resolution. Don’t worry though, because it is not too late to jump back in and find fun ways to stay active! We all know that exercising and staying healthy is important, however we can still have a hard time sticking to it. Why is that? While we know how and why exercise is good for us, we don’t have the right mindset or smart approach towards exercise.

When you think of exercising, your immediate thought may be of running or weightlifting. You might be groaning at the thought of doing these activities. These activities are the traditional sense of working out. There are many enjoyable activities that you can start so that working out is not a burden and more something to look forward to.

This blog will focus on ways to spice up your normal workout routine.1

Think Outside the Gym

The gym can be intimidating, too expensive, or simply too inconvenient with your lifestyle. There are many alternatives to going to the gym. Some of these activities include kayaking, rollerblading, Zumba, and fencing.

Make it a Game

This one may surprise you but playing a video game that gets you standing up and moving around is a productive – and fun way to exercise. You can burn at least as many calories as you would be walking on a treadmill! There are many games that can be found on the Wii and Kinect for exercising, but a few are bowling, tennis, and soccer.

Pair it with Something You Enjoy

You can also incorporate exercise into your favorite activities and responsibilities you are already doing. This could look like doing a light workout during the commercial breaks of a show or dancing to music as you do household chores.

Make it Social

Exercising is more fun when you are doing it with friends! Grab a friend or two and join a club sport or attend a dance class together. They say that friends grow closer through unique shared experiences, and this is a great opportunity.

If you have kids, you can get them involved and implement exercising into your daily routine. This could look like going on afternoon nature walks together or doing seasonal activities (Skiing, cycling, etc.).

Try a Mindfulness Approach

Pay attention to your body when you exercise. This not only helps with improving your physical condition, but it also helps with interrupting the thoughts of worry and anxiety. Some activities that are great for mindfulness are rock climbing, swimming, and skiing.

A few helpful tools that provide free at home workouts are:

Luckily, you don’t have to wait until next year to get back into the habit of exercising. With the right mindset and a smart approach, you can create change in your life TODAY. Remember that it is possible to find enjoyment out of all life has to offer!

Tria Health Can Help

For select groups, Tria Health offers a weight management service called Choose to Lose. If this structured weight loss program is included through your benefits plan, you can receive help from a combination of registered dietitians, health coaches and pharmacists, along the best-in-class nutrition tracker app ‘LoseIt!’ and a Bluetooth scale.

Tria Health is a no cost benefit available through select members’ health plans. Tria Health’s Pharmacy Advocate Program offers one-on-one, private consultations with a Tria Health Pharmacist. During your consultation, your pharmacist will review all your current medications, including vitamins and supplements. Tria Health will assist you in identifying any possible drug interactions or savings opportunities! Your pharmacist will work with you and your doctor(s) to ensure the intended outcomes from your medications are being received.

Questions?

Contact the Tria Health Help Desk at 1.888.799.8742

Resources

  1. How to Start Exercising and Stick to It – HelpGuide.org

Why You Should Improve Your Diet a Little Every Day

Photo by Ella Olsson from Pexels

Sticking to a diet can be challenging, but not impossible. It’s important to take the right steps if you are considering making an impactful change in your diet. This will not be an overnight process and will take a daily commitment to follow these dietary steps. The Centers for Disease Control and Prevention provide three steps to improve your eating habits.

Step 1: Reflect

In this step you will reflect on all your eating habits that are both good and bad.

  1. Create a list of your eating and drinking habits.
    • Have a food and beverage diary where you can record everything you eat and drink for a few days. Here is an app that would be helpful to track your habits: https://www.loseit.com/
  2. Once you have identified your unhealthy eating habits, then you will pick out a few habits that you would like to start working on.
  3. Identify when and where you are eating when you are not actually hungry. These will be referred to as your triggers. Examples of triggers would be:
    • Swinging through your favorite drive-through every morning
    • Feeling bored or tired
    • Sitting at home watching television
  4. Ask yourself these questions:
    • Is there anything I can do to avoid the situation?
    • For things I can’t avoid, can I do something differently that would be healthier?

You won’t be able to avoid every situation that triggers your unhealthy eating habits. You will need to evaluate your options.

If you want to be successful, you should have a clear vision of what the result will be if you change your eating habits. The long-term benefits of healthy eating include:

  • Living longer
  • Healthier skin, teeth, and eyes
  • Supports muscles
  • Boosts immunity
  • Strengthens bones
  • Lowers risk of heart disease, type 2 diabetes, and some cancers
  • Supports healthy pregnancies and breastfeeding
  • Helps the digestive system function
  • Helps achieve and maintain a healthy weight

Step 2: Replace

The next step is to replace your unhealthy habits with new, healthy ones. A couple examples of new habits you could implement is eating more slowly, eating only when you’re truly hungry or planning meals ahead of time.

There are a variety of tools you can use to help you along this journey:

  • SuperCook: Finds recipes from cooking websites that match the ingredients that you already have in your pantry.

Step 3: Reinforce

Reinforce these new healthy habits a little every day and be patient with yourself. Starting a new habit will take time and it’s important to not get discouraged! Recognize any unhealthy habits that may still be hard to overcome and ask yourself why it’s hard to quit and how to change that behavior.

We Can Help You

Tria Health’s Pharmacy Advocate Program offers one-on-one, private consultations with a Tria Health Pharmacist. During your consultation, your pharmacist will review all your current medications, including vitamins and supplements. We also have health coaches available that can help you explore different dietary choices.

Resources

Improving Your Eating Habits | Healthy Weight, Nutrition, and Physical Activity | CDC

How to Start AND Finish Your 2022 New Year’s Resolution

Photo by Breakingpic from Pexels

Have you ever made a New Year’s resolution hoping that this year would be different than the last?

Maybe you had a goal to go to the gym every evening after work but have found yourself too tired and indulging in a pint of Ben and Jerry’s ice cream on the couch.

It’s a big step to change something about your normal lifestyle. You only become more of the person you are today, so make a change– and let Tria Health help you!

Before You Make a Resolution

Have you ever asked yourself why we make resolutions?

Resolutions originate way back to 4,000 years ago during the Babylonians period. They would hold celebrations for the new year. During these celebrations, they would crown a new king or reaffirm loyalty to the reigning king, then make promises to the gods to pay their debts. The Babylonians believed that if they kept their word, their gods would allow favor on their life for the coming year. Over the years, the term “New Year’s resolution” became a more popular term to communicate how the new year would bring new beginnings and commitments that we want to change.

The Babylonians had a clear reason behind their promises (resolutions). Before you make a resolution, take time to discover why you want to make this change and what it means to you and your lifestyle.

Where to Start

To start off being successful in your resolution, you should set specific goals. A great method to use is the SMART goals method. SMART goals help you to identify the clear results that you are working to achieve.

S – Specific: What will be accomplished? What actions will you take?

M – Measurable: What data will measure the goal? (How much? How well?)

A – Achievable: Is the goal doable? Do you have the necessary skills and resources?

R – Relevant: How does the goal align with the broader goals? Why is the result important?

T – Time-Bound: What is the time frame for accomplishing the goal?

This layout should give you a clear vision of what you hope to achieve, and a plan mapped out of how to get to that result.

Find a Community

It’s important to not embark on this journey alone. You will want people that will reach out to you and challenge you and encourage you to keep going toward your goal.

If you need an incentive to keep yourself committed to your goal, you can go to www.stickK.com. StickK is a website where you can make a financial pledge that you’ll lose if you don’t reach your goal. They offer communities to join with similar goals and several tools to keep you on track towards your goal.

What If You Fail? Try, Try Again

This is not going to be an easy journey and challenges will arise. You may miss a day, fall back into old habits, or simply just want to give up. Whatever the case may be, try not to be too hard on yourself.

Here are a few ways to be kind to yourself and not put yourself down:

  • Instead of “I blew it. What’s the point now?”

…say, “That was a bad decision, but a good learning opportunity. What’s my next step?”

  • Instead of, “My legs are SO sore. I can’t possibly work out today”

…say, “Let’s give my leg muscles a rest today. What can I do to work my arms?”

or: “Of course my muscles are sore. They’re supposed to be. It will get easier.”

  • Instead of, “This is too hard!”

…say, “Making it through today is going to really build my confidence.”

Tria Health Can Help

Tria Health’s Pharmacy Advocate Program offers one-on-one, private consultations with a Tria Health Pharmacist. During your consultation, your pharmacist will review all your current medications, including vitamins and supplements. Tria Health will assist you in identifying any possible drug interactions or savings opportunities! Your pharmacist will work with you and your doctor(s) to ensure the intended outcomes from your medications are being received.

Questions?

Contact the Tria Health Help Desk at 1.888.799.8742

Resources

Exploring the history behind New Year’s Resolutions (trafalgar.com)

New Year’s Resolutions: When Did They Start? | Merriam-Webster

University of California I SMART Goals: A How to Guide