Posted Online: Jan. 14, 2013, 10:09 am

Health digest for Jan. 15, 2013

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Photo: GateHouse News Service
Photo: McClatchy Newspapers
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Health Watch: Five tips to keep your new year's resolution to lose weight
It's probably the most commonly made new year's resolution: lose weight and get into shape. Many of us promise ourselves to lose weight to start the new year, and usually, within a month or two, we have given up.
But it doesn't have to be that way. Dr. Michael Zemel, creator of the NuShape Brand all-natural weight-loss supplement, said simple lifestyle changes are the key to losing weight and keeping it off.
He offers these five easy diet and exercise tips:
1. Say no to the elevator, when possible. Remember, it doesn't have to be all or nothing. If you have to go up to the eighth floor, consider taking one flight of stairs up and then pressing the elevator button.
2. Bring your workout indoors. During the winter, sometimes it's hard getting outdoors. Squats, leg lifts, and walking lunges are great exercises to do indoors. For weight training, use 10-pound dumbbells for bicep curls or tricep extensions, using a chair for support.
3. Just add water. Drinking fruit juice is an easy way to chug down calories. But if you love the fruity taste, cut down your serving by mixing half the amount of juice with an equal amount of water.
4. Downsize, don't super-size, fast food meals. Opt for a small order of fries instead of a large one with your fast-food meal. Instead of placing serving bowls of food in the middle of the family dinner table, measure individual portions in the kitchen.
5. Reward yourself for small changes. Most diets fail because people set high expectations and when they don't achieve their goals, they feel defeated. But losing any amount of weight is good, even if you don't meet your goal at first.
-- Brandpoint/NuShape - GateHouse News Service

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Focus on what's right to fight holiday depression
Do you feel the agony of leftover holiday blues?You know how this goes. You gave the holidays your full emotional and financial attention, but somehow, you feel ripped off in the deal.
You might still feel the verbal digs from in-laws, or, you're worrying about the credit card bills hitting the mailbox.
Here are some tips to fight depression and regain your mental balance:
-- Go over your blessings in detail.
-- Don't allow others to spoil your happiness.
-- Use humor to curb your stress.
"The best way to lift up your spirits is to change your focus for the better," said a psychologist we will call Angie.
Angie said she emphasizes we all control our thoughts. We can choose how to spend our thinking time.
"I advise people to wear a rubber band around their wrists," said Angie. "When you think of something unpleasant, snap the rubber band and say, 'No!' Do this silently, of course."
Then, redirect your thinking to something pleasant, Angie advises.
"I used to navigate life by my emotions," said a woman we will call Donna. "After years of misery, I started telling myself that I don't have to stay on an emotional roller coaster. I can decide how I'm going to feel on any given day."

Nursing scholarships now available online
Applications for Bachelor of Science in Nursing (BSN) and Master of Science in Nursing (MSN) degree completionscholarships are now available online.
This year, the award has increased from $2,000 to $2,500, and is availablesystem-wide for current Genesis nurses to complete their degree, according to a news release.
Applications for scholarships to current full-time nursing students also are available, and are awarded in the form of a forgivable loan based uponsubsequent employment with Genesis Health System, the release states.
In 2012, the Genesis Health System Foundation awarded more than 40degree completion scholarships to nurses employed at Genesis valued atmore than $80,000.
Scholarship applications are due March 25.Scholarship recipients will be announced in early May.
Applications are available on the Genesis Health System website,
For more information, call the Genesis Health Services Foundation office at(563) 421-6864.