I know, I know, all this talk about New Year's resolutions can get redundant. I personally shy away from making these resolutions because the statistics show a majority of us don't keep them - and we fail at them within a very short time of January 1!!! However, seeing as how it's a part of our culture, and a new year can indeed trigger hopeful thoughts -thoughts of new beginnings, new roads to travel, new habits to start, a year with no mistakes in it yet - it's worth discussing.
So...if you're choosing to make a resolution for 2008, plan for it. Wanting to get back into size 8 jeans, without a plan, won't magically happen. Just because you wish it, and make it a resolution, won't make it happen!!! In fact, the word resolution means: the mental state or quality of being resolved or resolute; firmness of purpose. And the word resolution comes from the word resolve, which means: to come to a definite or earnest decision about; determine (to do something).
There you have - you cannot just state that you will do something about your health for your resolution...you have to come to an earnest decision about it, be resolute in your mind about it, have a firmness of purpose, and determine to do it! That's a tall order - but very doable with the right attitude and planning!
If you've read my other posts, you know I'm a proponent of a very simple philosophy - change one poor food habit and increase your activity (exercise) daily and voila - weight loss and better health will ensue. (See my October 31, 2007 post for more detail.) It's the simple math of decreased calories plus increased activity equals weight loss. And as you begin to conquer this little bit, you'll be encouraged to conquer more!
Now, with that in mind, make your plan TODAY. It's Dec. 27, 2007. You have four days left till January 1. Use these four days to "get your ducks in a row." Gird up your mind - strengthen your mind in what your purpose is. If you've pinpointed a weak food habit - take care of that this week. Purge your pantry or refrigerator of it. Or go out and buy the better food that you're determing to introduce into your daily routine. Figure out now what kind of activity you're going to engage in...will it be walking? A videotape? An elliptical machine? Swimming? Whatever you've chosen, have everything in place and ready to go - including a realistic idea of when you can do this activity in the midst of your busy schedule and the proper clothing or footwear to do it. Gather the support and help of your family - now. Let them know that one hour a day is going to be set aside for your exercise - no compromise on it. It's not only for your own health, but for their utlimate good as well! And inform them of the food habit you intend to change - and how you're going to go about it. (Example: Under no conditions do bags of chips enter our house, or I will no longer eat after 7 p.m. so please be respectful of me and don't flaunt food in front of me after that time, or I am going to eat at least one fruit a day, so please leave one fruit in the fridge at all times for me, etc.) Plan your "work" and work you plan!
You CAN make these changes in your life lasting and permanent - you don't have to end up one of the statistics - one of those many resolutioners who are back to their old ways by January 15! If you've planned and determined how to proceed with your goal, and you've been very realistic with the steps and expectations - success is the direct result. And don't forget to attend to your WHOLE health - body, mind and spirit! You are more than skin deep...
Here comes 2008 - Bring it on!
Thursday, December 27, 2007
Thursday, December 20, 2007
Health of Body, Mind, and Spirit!
So, it's that time of year again...just a week from January 1 and the dreaded New Year's Resolution. I'm sure there's been polls given to sample the percentage of the population that lists losing weight as the number one resolution. And I'm sure the percentage is high! That tells me two things. One, we're an obese population. Two, we are extremely focused on how our bodies look - our outward "beauty."
My counsel to my 18-year-old son? Find a woman who is beautiful on the inside first. It's not that outward beauty and inward beauty are mutually exclusive...but they CAN be! We can all list some Hollywood beauties whose lives are a mess, they appear selfish and rude, and they accomplish no "good" with their status. Their beauty is skin deep. There are other women in Hollywood who are dropdead gorgeous AND generous, kind, and responsible human beings. Each of us has the potential to both, neither, or one or the other!
So let's do something different this year - let's focus on the HEALTH of our whole being! Not just on being skinny or getting into size 8 jeans! Let's focus on the beauty of who we are as God's creations...not just as physical beings, but as emotional and spiritual beings as well. Your health goals for your body will be much easier to accomplish when you're attentive to your faith and the wellness of your mind. Notice how when one is out of kilter, it has a trickle down effect on the others...
So decide that THIS year, you will make efforts to be healthy in body, mind, and spirit. Yes, plan to exercise and choose healthier foods. Go for it. But also determine to give forgiveness and receive forgiveness, join a Bible study group, or join a local ministry to reach out to others beyond yourself. And if depression or negativity plague your mind, share that struggle with someone close to you and ask for their assistance in helping you improve in those areas. You might need to seek medical attention. Attending to your body and spirit may very well improve the wellness of your mind!
By all means, make this a year to strengthen your body, mind, and spirit. Get beyond seeing yourself as skin deep and dig to the core of who you are - your health and wellness are worth it!
My counsel to my 18-year-old son? Find a woman who is beautiful on the inside first. It's not that outward beauty and inward beauty are mutually exclusive...but they CAN be! We can all list some Hollywood beauties whose lives are a mess, they appear selfish and rude, and they accomplish no "good" with their status. Their beauty is skin deep. There are other women in Hollywood who are dropdead gorgeous AND generous, kind, and responsible human beings. Each of us has the potential to both, neither, or one or the other!
So let's do something different this year - let's focus on the HEALTH of our whole being! Not just on being skinny or getting into size 8 jeans! Let's focus on the beauty of who we are as God's creations...not just as physical beings, but as emotional and spiritual beings as well. Your health goals for your body will be much easier to accomplish when you're attentive to your faith and the wellness of your mind. Notice how when one is out of kilter, it has a trickle down effect on the others...
So decide that THIS year, you will make efforts to be healthy in body, mind, and spirit. Yes, plan to exercise and choose healthier foods. Go for it. But also determine to give forgiveness and receive forgiveness, join a Bible study group, or join a local ministry to reach out to others beyond yourself. And if depression or negativity plague your mind, share that struggle with someone close to you and ask for their assistance in helping you improve in those areas. You might need to seek medical attention. Attending to your body and spirit may very well improve the wellness of your mind!
By all means, make this a year to strengthen your body, mind, and spirit. Get beyond seeing yourself as skin deep and dig to the core of who you are - your health and wellness are worth it!
Sunday, December 9, 2007
Overcoming Emotional Eating
It's Christmastime again, and for as much as the Prince of Peace came to bestow peace, we can feel an unusual amount of stress during this time of year! And if you're already prone to being an emotional eater, well hang on, because the next few weeks can be a time for immense overeating, causing even more stress. Or not!
According to Joy Bauer in a 12/6/07 post at TODAYShow.com, emotional eating is when emotions drive you to eat instead of hunger, usually to banish negative emotions. The triggers for emotional eating can vary: "stress, anxiety, sadness, boredom, anger, loneliness, relationship problems, and poor self-esteem." When these emotions form your eating habits instead of your stomach, it obviously leads to overeating, weight gain, poor health, and usually....guilt. Bauer lists six strategies one can use to overcome emotional eating. This will be work, indeed. But definitely not impossible! You are not a victim ... there are choices you can make and plans you can set in place. Plan your work and work your plan for this holiday season...start today!
Joy Bauer's Six Strategies:
1. Learn to recognize your hunger before you automatically pop something into your mouth. Rate your hunger on a scale of 1 to 5, 1 being ravenous and 5 being full. Make every effort to avoid eating when you’re a 4 or a 5.
2. Find alternatives to eating. Prepare a list of activities that are personally appealing and handy. Perhaps go for a walk, call a friend, listen to nostalgic music (anything that brings you back to a happy time), take a hot shower or bath, clean your house, polish your nails, surf the Internet, schedule outstanding appointments, watch something on TiVo, clean your purse, organize your closet, look through a photo album, etc.
3. Keep a food journal. Logging your food will help to identify your toughest time frames. It will also make you accountable, so perhaps you’ll be less apt to reach for unnecessary food.
4. Three-food interference. Make the commitment to first eat three specific healthy foods before starting on comfort foods (i.e., an apple, handful of baby carrots and a nonfat yogurt). If after that, you still want to continue with your comfort foods, give yourself permission. However, most of the time, the three foods are enough to stop you from moving on.
5. Exercise regularly. Daily exercise relieves stress and puts you in a positive mindset, which provides greater strength to pass on the unhealthy fare.
6. Get enough sleep. Research shows that sleep deprivation can increase hunger by decreasing leptin levels, the appetite-regulating hormone that signals fullness. Furthermore, with adequate sleep, you’ll be less tired and have more resolve to fight off the urge to grab foods for comfort.
http://www.msnbc.msn.com/id/22127030/
According to Joy Bauer in a 12/6/07 post at TODAYShow.com, emotional eating is when emotions drive you to eat instead of hunger, usually to banish negative emotions. The triggers for emotional eating can vary: "stress, anxiety, sadness, boredom, anger, loneliness, relationship problems, and poor self-esteem." When these emotions form your eating habits instead of your stomach, it obviously leads to overeating, weight gain, poor health, and usually....guilt. Bauer lists six strategies one can use to overcome emotional eating. This will be work, indeed. But definitely not impossible! You are not a victim ... there are choices you can make and plans you can set in place. Plan your work and work your plan for this holiday season...start today!
Joy Bauer's Six Strategies:
1. Learn to recognize your hunger before you automatically pop something into your mouth. Rate your hunger on a scale of 1 to 5, 1 being ravenous and 5 being full. Make every effort to avoid eating when you’re a 4 or a 5.
2. Find alternatives to eating. Prepare a list of activities that are personally appealing and handy. Perhaps go for a walk, call a friend, listen to nostalgic music (anything that brings you back to a happy time), take a hot shower or bath, clean your house, polish your nails, surf the Internet, schedule outstanding appointments, watch something on TiVo, clean your purse, organize your closet, look through a photo album, etc.
3. Keep a food journal. Logging your food will help to identify your toughest time frames. It will also make you accountable, so perhaps you’ll be less apt to reach for unnecessary food.
4. Three-food interference. Make the commitment to first eat three specific healthy foods before starting on comfort foods (i.e., an apple, handful of baby carrots and a nonfat yogurt). If after that, you still want to continue with your comfort foods, give yourself permission. However, most of the time, the three foods are enough to stop you from moving on.
5. Exercise regularly. Daily exercise relieves stress and puts you in a positive mindset, which provides greater strength to pass on the unhealthy fare.
6. Get enough sleep. Research shows that sleep deprivation can increase hunger by decreasing leptin levels, the appetite-regulating hormone that signals fullness. Furthermore, with adequate sleep, you’ll be less tired and have more resolve to fight off the urge to grab foods for comfort.
http://www.msnbc.msn.com/id/22127030/
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