In this issue: Weight-loss goals and recipes, fitness barriers, flu germs, shingles signs and more.

Make a plan to realize your weight-loss dreams. Manage my newsletter.   HOUSECALL Mayo Clinic named America's #1 Best Hospital by U.S. News & World Report Vol. 16, Issue 2 | January 5, 2015   THIS WEEK'S TOP STORIES     Weight-loss goals: Set yourself up for success Realistic, well-planned weight-loss goals keep you focused and motivated. Here are some tips to help you achieve your dreams.     Barriers to fitness: Overcoming common challenges   Sticking to a regular exercise schedule isn't easy. Boredom, injuries and a lack of time often get in the way. Try these strategies to stay on track.           EXPERT ANSWERS   Flu germs: How long can they live outside the body? Flu germs are more resilient than you may think. Learn how to protect yourself. Caffeine: How does it affect blood pressure? Caffeine can increase blood pressure temporarily, but its long-term effects are unclear.   PLUS ADDITIONAL HIGHLIGHTS ... Shingles Mold allergy High cholesterol Weight management recipes     TRUSTED HEALTH TOOLS   Use our Symptom Checker to explore possible causes of your symptoms based upon Mayo Clinic's patient care experience.   Use these simple calculators and self-assessments for personalized health tips.   Calorie calculator BMI calculator     NOW BLOGGING   Stress: First forgive yourself Don't allow resentment to take over your life. Forgive others so you can find your own path forward.     MAYO CLINIC PRODUCTS & SERVICES   Adopt some healthy new habits for 2015 The Mayo Clinic Diet is designed to help you lose 6 to 10 lbs. in two weeks. You'll learn which five habits to add and which five habits to break to start losing weight.     Try Mayo Clinic Health Letter today and get a free special report Don't miss this special offer. We'll send you a risk-free issue of Mayo Clinic Health Letter, America's favorite health newsletter, developed by Mayo Clinic doctors. As a bonus gift, we'll send you a free special report on arthritis. With this report, discover how you can reduce pain, overcome obstacles and lead an active life. Order now!     HEALTHY RECIPES   Minestrone soup Fettuccine with Swiss chard and mushrooms Polenta with roasted Mediterranean vegetables Pasta primavera   HEALTH TIP OF THE WEEK   Need a gym to get fit? You don't need a gym membership to get in shape. You can fit physical activity into your daily life by doing things you enjoy outside of the gym. Play pickup basketball, go biking or walk around the park. Lift some hand weights while you watch your favorite TV show. Take the stairs at work or when shopping. Or take an exercise class through your community.   Need practical advice on diet and exercise? Want creative solutions for stress and other lifestyle issues? Discover even more healthy lifestyle topics at MayoClinic.org.   Mayo Clinic is a not-for-profit organization. Proceeds from website advertising help support our mission. Mayo Clinic does not endorse any non-Mayo products and services. Advertising & Sponsorship Policy    |    Opportunities     Create hope and healing Create hope and healing with a gift to Mayo Clinic. Mayo Clinic is a nonprofit organization, and every dollar of your gift goes to funding the lifesaving research, outstanding patient care and critical medical education our patients and their families will be counting on this year. Please consider making a gift today.     Connect with Mayo Clinic For more of our reliable health information and tools, visit us at MayoClinic.org. Or add us to your social network!   Like us on Facebook Follow on Twitter Follow on Pinterest   Watch on YouTube Patient Stories View More Newsletters       Thanks for joining our mailing list, dr.samah.saied.ahmed@gmail.com, for Mayo Clinic HOUSECALL.   REMOVE me from this list | Add me to this list | Customer service   © 2015 Mayo Foundation for Medical Education and Research, 200 First Street SW, Rochester, MN 55905. All rights reserved.