HEALTH AT EVERY SIZE
Health at Every Size - these are the buzz words around the internet these days. Are you healthy? Do you want to be healthier?
What is health? The World Health Organization defined health in its broader sense in 1946 as "a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity". Being healthier doesn't mean losing weight. To you it might mean:
- eating better (such as reducing processed foods)
- exercising/moving more
- stopping smoking
- working on that depression
We are very happy to announce that we have a Registered Dietician on staff who will be writing our Health At Every Size series as well as answering a reader's question each month. You can read about Shari's philosophy and experience on our staff page. If you have a question for Shari, please email us at firstname.lastname@example.org.
Disclaimer: This advice is not intended to be a substitute for, nor does it replace, professional medical, health or nutritional advice.
New Year Resolutions - Make 'em Stick
Is your New Year's resolution already starting to blur out? You're not alone - according to statistics, less than 10% of those who make resolutions actually achieve their objective. But that doesn't mean you have to give up. Wondering what's standing in your way and how to get back ‘on track'? Keep reading.
Why is it so hard to stick to the resolutions we make?
We only desire to change.
Simply wanting something, unfortunately, won't make it happen.
Solution: Plan ahead.
1. Start with an idea or a general vision - e.g. You want to improve your health through quality foods.
2. Turn this idea into a doable action - e.g. You'll consume at least two sides of greens per day and two portions of wild fish per week.
3. Expand your knowledge - e.g. Do some online search about the different types of green leafy veggies that exist and find easy recipes for prepping the fish.
4. Execute - e.g. Set a time and day for grocery shopping whether you're doing it online or at the store.
5. Just do it.
Being over-critical of our progress.
It's great to keep re-evaluating how you're doing but feeling ashamed every time you go a little 'astray' is bound to discourage you. Striving for perfection with excess zeal can leave you feeling that your only option is to quit.
Solution: Stick this on your fridge - there's no track to get off from.
So you decided to stop eating sweets but you couldn't resist opening a box of chocolates today? This doesn't mean you have to give up completely because you couldn't stick to your resolution today. Keep trying tomorrow and tell yourself it's okay to indulge once in a while.
Lack of sleep
It's difficult to stay motivated if you're tired all the time.
Solution: Find out what's preventing you from getting enough quality sleep.
At the end of a hard day's work, many people end up on the couch to unwind. But did you know that the blue light emitted from digital devices can actually impact your sleep? Researchers found that this light suppresses the production of melatonin, the hormone that maintains the body's circadian rhythm. In other words, watching TV late at night or spending hours on Facebook and Twitter can reduce the quality of your sleep and keep you feeling exhausted.
Find other ways to unwind - a warm bubble bath or going for a short stroll after dinner can be much more soothing.
Going crazy when making your New Year's resolution
Deciding to give up everything and anything that's refined may be easier said than done if your typical diet is jam-packed with processed foods.
Solution: Break your long-term goals into smaller, more achievable tasks.
Keep a food journal to find out what sugar-laden food creeps up the most often in your daily or weekly diet. Let's say you drink 16-oz of soda daily, then instead of deciding to cut all processed foods, why not try to reduce your soda consumption to 8-oz a day? You can then gradually reduce this amount - you could decide to drink 8-oz of soda every alternate day, and then every three days and so on until drinking soda becomes something of the past.
Once you're done with task number one, you can move on to something else. You could swap your sugary breakfast cereals for a bowl of oatmeal and cinnamon every other day, for instance.
And forget about 'waiting for the perfect moment' concept because it doesn't exist. All you have is right now and it's up to you only to make the most out of it.
Submitted by: Shari