2009 is fast approaching and many people will be deciding to make resolutions, often with a certain amount of apprehension. The problem with New Year resolutions, in my opinion, is that often we set targets that are unobtainable or very difficult and easily broken. Consequent feelings of failure can be destructive and upsetting. Perhaps it is time to make some resolutions to uplift us, rather than burden us?
Making a decision to become healthy need not be something to dread. Indeed we can relish the experience of positive change and look forward to more energy and better health. Personally I believe that a lot of health resolutions are broken because the focus is deprivation. We decide we are going to give up x,y and z and spend at least an hour in the gym every day! If we can shift the focus onto what we can positively add to our lifestyle I believe that we will have a better chance of making some worthwhile health changes. Negative behaviours seem to dissipate and diminish naturally when positive changes are added.
The path toward health need not be arduous. Of course, I am not suggesting it is easy, some conscious effort is required but most of all an eager readiness to make small, constant, changes is what is necessary – after a while we can look back at these small steps and see that we have, indeed, come a long way.
Here are just some of the thoughts and ideas that I have had over the last few days. It is by no means an extensive list. What I feel is important is simply to get a feel for all the small steps that we can implement into our lives.
*Focus on aiming to build a sustainable healthy lifestyle in 2009 – try not to aim to go on a ‘diet’, lose weight or become thin.
*Concentrate on adding foods such as fruits, vegetables and salads to your day. Take the focus off depriving yourself of foods you view as ‘bad’. Really aim for at least 5 portions of fruit and vegetables a day. Dried and frozen varieties all count. If you really don’t like the taste of vegetables and salads make interesting dressings for them, olive oil with fresh herbs and garlic instantly transforms any vegetable dish. The simple act of adding healthier options probably means you will automatically eat fewer other foods. Banning a specific food will only make you want it more. A healthy eating lifestyle will accommodate pleasure!! Concentrating on health and healthy food will mean that you generally reduce the amount of processed food, salt and sugar that you consume.
*Snack!! Eating small amounts between meals helps to stave off hunger and keeps blood sugar levels stable. Healthy snacks can be prepared in advance and kept in office draws and handbags. Fresh fruit, dried fruit, nuts and vegetable sticks are all great options. A few squares of good dark chocolate, 70% cocoa solids or greater, may help to curb cravings and satisfy a chocolate urge (for more information on chocolate and appetite read my recent post).
*Eat breakfast. Studies show that individuals who eat a healthy breakfast tend to be slimmer and healthier than those who skip this essential meal. Even a piece of fruit on the run is better than nothing. A breakfast that is low in sugar and contains some protein will help to keep you going for longer. Muesli that contains plenty of nuts and seeds with a banana sliced on the top works well, scrambled eggs with tomato or mushrooms, fruit salad with nuts and seeds, aim for anything that is minimally processed. Think natural. Sugary cereals may leave you feeling hungry or tired within an hour and won’t provide the nutrient boost that other options provide.
*Drink plenty to keep hydrated. Water really is the best option. Caffeine may wake you up but can play havoc with blood sugar levels leaving you feeling tired, irritable and hungry. If you really love a coffee or tea in the morning try and have it with a breakfast that is unrefined and contains protein, this will minimise the effects on hunger. Perhaps try to limit your caffeinated drink option to 1-2 cups per day and really indulge in that drink, take time to taste it and savour the flavours. Gulping down constant cups of tea, coffee or cola doesn’t allow any time for enjoyment of the drink you may swear that you need or relish.
*Don’t be Fat-Phobic! Foods such as nuts, seeds, avocados, olives, mackerel, salmon, sardines and all oily fish are superb for our health. The essential omega 3 fatty acids found in oily fish are particularly beneficial for so many reasons (just search through my blog posts for evidence!!). Fat is found naturally in these foods, it is not added but concentrated there by nature. I am not suggesting eating crisps, cakes and other refined and processed foods that have fat added to them or spreading lard over your food! Choose naturally and you won’t go far wrong.
*Plan ahead. Making a shopping list with lots of fresh and healthy ingredients will help with choice. Buying vegetables and fruits in season keeps the cost down and frozen vegetables are a great way to ensure you always have options available at your fingertips.
*Eat without the TV on. Research suggests that if you eat in front of the TV you will consume more than if you don’t. If you live with someone use meal times to communicate, catch up, chat. If you live on your own perhaps try the radio for company. Take time to enjoy your meal, to taste what you are eating, to chew and digest.
*Aim to add a walk (this does not need to be a hike!) to your day, I think this is more achievable in the long-term, than aiming for long hard sessions in the gym. Just 30 minutes extra a day will benefit health and it need not be done in one go. Two fifteen minute sessions can be just as beneficial. Get off the bus a stop early, walk instead of taking the lift, walk at lunchtime with a colleague, walk with a friend in the evening or at weekends. Or if you have old exercise DVDs get a friend over and do them together – this is cheaper than a gym membership and you can motivate one another. Or try something different like joining a local dance class.
*Have fun. Research shows that happiness and joy are good for health.
*Journal. Writing things down can help in many ways. If you have been having trouble with food and comfort eating then write down what you are eating, it helps to see what you consume and can make you more conscious of choices. Also write down how you are feeling when you reach for the sugary comfort foods – seeing the link can be a great step in helping to break the pattern. See if there is something else you could do for comfort – read a good book, have bath, do something creative, call a friend. Be honest when you write your private thoughts and try to remember to write about the good things you have achieved in the day too – it can be all too easy to concentrate on negativity. Acknowledging the positive can help you feel good. If you feel you want to explore your eating behaviour further then CBT (cognitive behaviour therapy), or other forms of counselling such as psychosynthesis or integrative counselling are good options to explore. Practitioners of these therapies are not there to judge, they listen openly and help you to find solutions. The simple act of unburdening can be a pleasure in itself.
*If you eat something that you perceive to be unhealthy then don’t beat yourself up, if you are on a generally healthy path the odd slip doesn’t mean you have to give up or crash and burn. Enjoy the odd treat, whatever your idea of food heaven is. See it as a wonderful indulgence not as a bad and terrible mistake. Luxuriate in it knowing ithat it is a once in a while indulgence.
Wishing you all a health-filled, gloriously happy 2009!!
Please feel free to add your own health-resolution ideas in the comments section below.
Written by Ani Kowal
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