Better Health

by Patty Minall

Now that the new year is upon us, we are full of great intentions and our New Year's Resolutions are posted and we are ready to go. Every year, however somehow our good intensions get stymied by "real life" and being to busy with the kids' activities or your job and that 20 pounds you have vowed to lose, just became 22!

I have learned that in order to make positive changes towards optimal health, you have to make small, consistent changes over a long period of time - not 2 weeks! By doing this, you can actually transform your previously bad habits to positive, good routines to your new life style and you don't feel that you've made any changes at all.

Honesty is the best policy

You have to identify things you are doing to yourself. Stop blaming your job, your childhood, your husband or whatever. Your health goals are your own so be honest with yourself and think about what you need to change for the rest of your life.

Slow and steady wins the race!

Write down your health goals this month as to where you want to be by year end. Include the short-term goals that will get you to the long-term ones. Put in the date. Ensure the time frames are realistic.

Health - from the inside - out, not outside - in

So many of us think that if we are a perfect size 6, we will be healthy. Not so! Losing weight should not be about being skinnier, it should be about your attitude to providing great fuel for a healthy body. If you focus on that, the weight loss will follow. Eating a balanced diet containing nutrient-dense foods, instead of "empty calorie foods" will help give you energy, and feed your body. We all know that a donut is not as healthy as an apple or a handful of veggies so no need to worry about a PhD in Nutrition or counting calories, either. Make the healthier choice - always. Many nutritionists suggest a "80/20" rule. Ensure 80% of your food is healthy and nutritious and then that 20% of not-so-healthy foods won't be much of a problem. Start out where you are at, even if it is 40/60. Perhaps set a goal of next month moving to 50/50, and so on.

Raw, Raw for Health!

Add a variety of raw fruits and raw veggies to your diet. Raw produce contains phytochemicals, enzymes and fibre. Try to add a salad a day into your life if you never eat any at all. Work your way up to having something raw at every meal. Focus on all your fruits being eaten raw, and 50% of your veggies cooked. Always carry a healthy granola bar and bag of veggies in your purse, so when you're out and about, you don't grab an unhealthy snack.

Water Works!

Drink less of every beverage in your day and replace it with water for the many health benefits water brings. If you can, purchase a water filter to remove the chlorine. You should be drinking at least 8 glasses of water per day. Add more water to your day if you dehydrating yourself such as exercising, a hot summer day, or taking in too much caffeine. Note that "water" means water - not juice or pop or coffee. Take a bottle of water with you wherever you go to keep hydrated.

Like the ad says, make fiber your friend…

We need to be eating more fiber in our diets. If you only like white bread, try to switch up to 60% whole wheat bread, and after a few months, to 100% whole wheat. Eat more fiber rich foods to ensure that you are cleansing out your body (and having 2-3 bowel movements per day). Try to focus on at the very least 25 grams of fiber every day.

Variety is the Spice of Life

Add more beans, lentils, nuts, seeds, and vegetarian options to your diet. Maybe have one vegetarian meal per week, to cut back on your meat consumption and pick an alternate (plant) protein source for your meal.

Exercise your options

Think about what you can and will do, and just do it. Exercise does not mean going to your local gym or spending lots of money on equipment. Exercise means physical activity. All you need is a comfortable pair of shoes and you can take a walk. Focus on 30 minutes of something every day. Talk to your partner or a friend and try to figure out something you can do to squeeze 30 minutes of ACTIVITY that you don't do now, into your day. If you can't think of anything, call me!

Haste makes Waste and Buyer Beware

Be aware that fad diets are not healthy options. If you're told that you will loose 50 pounds in 30 days, ensure you enquire as to if it is 50 pounds of FAT or 50 pounds of protein from your body.

Take your weight off slowly and consistently over time and it will stay off. By doing some form of activity and eating better and drinking more water, you will loose fat. Note: muscle weighs more than fat, so when you first start making changes you may find you are losing inches, and your weight has not changed at all.

Find Balance

When you first begin, it is hard to find time for yourself and you may not be used to doing anything nice for yourself either. Heck, do you even deserve it? Absolutely! Like everything else, over time you can develop a habit of balance in your life.

Doing something nice for yourself doesn't have to be a time-consuming weekend at the spa. Buy yourself a flower. Burn a scented candle while in the bath or aromatherapy soaps for your quick showers. Get enough sleep and/or rest. Take a book or journal in your purse and if you find yourself in a waiting room, read or do some goal setting. Identify stolen moments and utilize them to take care of you, so you can take care of others.

Have a happy, healthy, wonderful year!

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