Resolution Solution

Every year you make them, but can you stick with them? New Year's resolutions are as traditional as watching the bowl games on New Year's Day, but sticking with them, that's another story entirely.

Alan Marlatt, a researcher on resolutions and a professor of psychology at the University of Washington in Seattle, says it's all about attitude. "Take credit for success when you achieve a resolution, but it is a mistake to blame yourself if you fail," he says. "Instead, look at the barriers that were in your way. See how you can do better the next time and figure out a better plan to succeed."

To increase your chances of success, says Marlatt, have a strong initial commitment to change by making a contract with yourself. He also says to have coping strategies for problems that will come up. You should also track your progress. The more monitoring you do and feedback you get, the better you will do, Marlatt asserts. Ingredients for resolution success include:

• Select a resolution that's meaningful and achievable.
• Plan and prepare in advance to succeed.
• Ask for help from family and friends.
• Take the process of change one day at a time.
• Most important, if you slip up, don't give up. Remind yourself why you made the resolution and get back to work on it.

The Eating Season

Just because you're trying to eat healthy doesn't mean you need to miss out on all your holiday favorites. According to the American Dietetic Association, many folks say fear of having to give up their favorite foods is a major obstacle to healthful eating, but it doesn't have to be that way. Here are tips to ensure you enjoy your holiday favorites without sacrificing your waistline and good health.

Plan ahead — Eat small, lower-calorie meals during the day so you can enjoy celebration foods without overdoing.

Be active — Keep up exercising during the holidays. With your doctor's approval, exercise daily by walking the parking lot at every stop and adding 10 minutes of stretches and calisthenics.

Manage the mania — Eat a piece of fruit or a bagel before going to a gathering to help you avoid the rush to the buffet table.

Be selective — Choose only the foods you really want and keep portions small.

Make smart choices — White cuts of turkey have fewer calories than dark. Skip the skin, it's packed with fat. Go easy on the dressing, mashed potatoes and gravy. Choose pumpkin pie over pecan.

Holiday Rituals Reign

The holidays may be hectic but families who share in holiday rituals – attending Christmas services, devoting a day to decorating the house, taking in a movie together on New Year's Day – strengthen their commitment to each other in the process.

"The couple's private world of intimate ties and connections often becomes public in the practice of religious rituals," say Syracuse University psychologists Barbara H. Fiese, Ph.D., and Thomas J. Tomcho, Ph.D. "The couple may reaffirm their connection and intimacy through the practice of meaningful rituals."

The researchers say this highlights the role holidays play in American life. "Whereas popular culture paints a picture of holidays as a prospect for marketing, our findings suggest couples embrace the symbolic aspects of celebrations and value the opportunity to reaffirm their beliefs and relationship," say the authors. Ways to nurture this family bond include:

Make time during the holidays so you and your family can talk about things that are important.
• Reach out to others who may be alone at this time of year.
• Include children and other family members in the creation of new rituals.
• De-emphasize commercialism by donating money for gift buying to a needy group.

To Sleep, Per Chance to Dream

It's tough to get a good night's sleep on the road. There's the noise of a nearby refrigerator trailer and the roar of the interstate not to mention worries about making good time and the life at home you're missing out on.

Not getting enough rest is hard on your body and dangerous on your driving. It can contribute to lack of coordination, inattention and memory problems. To drive safely, you've got to be on top of your game, so use these tips from the Better Sleep Council:

• With your doctor's approval, early in the day, exercise for 30 minutes, three-four times a week.
• Avoid coffee, tea and chocolate and other stimulants after 4 p.m.
• If you take medication regularly, check with your pharmacist to see if it could be affecting your sleep, then talk to your doctor about alternatives.
• Never nap during the day.
• Give up smoking.
• Sleep in a cool, dark, quiet space. Using ear plugs and an eye cover can help.
• Avoid going to bed hungry or on an over-full stomach.
• Create a relaxing bedtime ritual such as listening to calming music and reading.
• Keep alcohol consumption to a minimum.