Heart-healthy tips for making your 2022 New Year’s resolutions

American Heart Association — Making New Year’s resolutions is a time-honored tradition and sometimes those resolutions are easier to make than to keep. The American Heart Association, the world’s leading nonprofit organization focused on heart and brain health for all, has tips and resources to help you set goals you can keep all year long.

"The new year is a time many people commit to making a new, healthy start – we want to eat better, exercise more, lose weight, quit smoking – the list goes on. However, for many of us, the stress of trying to live up to those lofty goals can be too much," said American Heart Association volunteer cardiologist John A. Osborne, M.D, Ph.D., director of State of the Heart Cardiology in Grapevine, Texas. "The most important thing is to set realistic expectations and start with small changes that you can amp up over time. And if you get off track, don’t be discouraged or give up. Maintaining a healthy lifestyle takes time, so be kind to yourself and realize that making a new, healthy start doesn’t always need to coincide with Jan. 1."

Here are a few tips to get you started:

• Start small: Set yourself up for success by gradually adding in a healthy habit. Look for opportunities to make a healthy swap during at least one meal each day for a week or try to walk for five minutes instead of scrolling through social media as a break between meetings or tasks.
• Think lean when it comes to protein: Plant proteins like nuts and legumes, fish or seafood, low fat or non-fat dairy and lean cuts of meat are the best bet when picking protein. Research shows that replacing red and processed meat with other protein sources is associated with lower death rates from cardiovascular disease. 
• Keep moving: Balance food and calorie intake with physical activity to maintain a healthy weight. Take a walk after a meal or play fetch with your pet.  
• Reduce stress: Chronic stress can keep you from feeling your best, so incorporate scientifically proven stress relief activities each day like meditation, physical activity or spending time with your pet.
• Make a plan: Take a few minutes each week to write out a list of meal ideas and grocery needs and you’ll be less likely to make impulse purchases. The American Heart Association’s Heart-Check mark has a list of certified heart-healthy foods if you need inspiration.

Five inexpensive hobbies you can start today

Photo: Sarah Pflug/Burst

(StatePoint Media) -- With the weather turning colder and having to stay indoors more over the next three months, starting a new hobby might be just the thing to make the winter months pass by faster. Have you ever been reluctant to try a new hobby because you were worried you would spend a lot of money on gear, supplies and other start-up costs only to lose interest later?

Here are five great ways to explore hobbies more affordably without dipping into your wallet:

1. Language exchange: Rather than purchase pricey software or attend in-person classes, consider finding a language exchange partner. Take turns conversing in each other’s native tongue and pick up important communication skills -- and maybe a friend -- along the way.

2. Built-in music lessons: Music lessons and instruments can be expensive. However, you don’t need a full-sized grand piano or multiple sessions with a private teacher to master the instrument. Today, digital keyboards can offer a high-quality piano sound at a price that’s within reach, along with features specifically designed for building the skills of novices. For example, Casio keyboards are affordable and some models are outfitted with Casio’s Step-up Lesson System, which can help you learn built-in songs at your own pace. Additionally, the LCD display teaches both music notation and correct hand positioning, while an innovative scoring system allows you to track your progress. By connecting to the free Chordana Play iOS/Android app, you can learn to play your favorite songs from downloaded MIDI files, taking your music further.

3. Pick-up games: While organized sports leagues are an opportunity to make friends and get some exercise, you may not have the time to commit to weekly games or the inclination to spend money on team equipment and uniforms. Whether you call up your best pals to play in the backyard, or try your luck at the local court or field, all the benefits of team sports (e.g. fresh air and camaraderie) can be experienced participating in a casual pick-up game.

4. Wellness: To participate in online yoga classes, all you need is a mat and comfy clothes. Online classes can deliver high-quality instruction for free on a schedule that works for you. The important thing is to find a teacher whose cues you understand and who practices a style that aligns with your needs and goals. Safety tip: if you are unsure how a certain pose or flow is performed, watch the video first before attempting it on your own.

5. Return-on-investment crafting: Crafting can be expensive, particularly if you work with high-quality materials. The good news is that once you master a particular skill, be it knitting, sewing or mosaics, there are opportunities to sell your work at craft fairs and on sites like Etsy. And of course, crafts can make amazing gifts for friends and family.

While hobbies can enrich the mind, body and soul, they don’t need to cost a fortune. With a little creativity, you can learn new skills and try different activities without breaking the bank.