New Years' Resolutions: Take 2

Greek Salad at the Stash

Well, here we are at the end of January already...and how are you doing with your New Year's Resolutions? From the number of FitBits and step counts that I am seeing and hearing, I believe many people are enjoying being more active (or at least enjoying "competing" with themselves or friends over their numbers.) Perhaps the two most common health related resolutions are to increase exercise and to eat "better". What does that really mean?

First let's tackle "increase exercise". Please, focus on the INCREASE. If you are honestly doing nothing, start with walking. Consider a "FitBit" or a smart phone or a simple $10 pedometer, and start charting how many steps you take each day. Next, challenge yourself to up that number each day by 100 steps. We as a society seem to be very motivated by video-game-like challenges, so we know what it takes to "pass" each level, right? Let's apply that to our daily steps. For years, we have been pushing the "10,000" steps per day, which is approximately equal to 4 miles. My encouragement today is simply to see YOUR personal baseline, and push it up by SMALL increments each day.

Eating "better". Okay, I have blogged before about the "unhealthy vegetarian", but for those who have not yet heard my rant...here it goes. "Vegetarian" does NOT equal "HEALTHY". It certainly CAN, and even SHOULD- if that person is concentrating their food choices on- wait for it- VEGETABLES. However, especially in my current patient population of college students, "vegetarian" can mean diets of granola bars, chips, nachos, and cheese pizza. Hmm...let's count the fruits and veggies there- anyone have a calculator? LOL.

BOTTOM LINE: My 2016 Gift to you is that the last day of EVERY month, I wish for you a clean slate- a "do-over" for your NYE Resolutions. On this January 31st, why not pick a simple FEBRUARY healthy resolution? And feel free to share with us your success!

SPA Water- At YOUR House!

Over the holidays, I went to a gathering for teenage girls that included a fabulous cookie exchange. There were tempting gingerbread cookies, snickerdoodles, chocolate everythings, and good old-fashioned Christmas cookies to tempt every palate. Imagine my surprise and delight when I left this party with a HEALTHY idea! What was it? SPA Water!

In a large, beautiful, clear glass dispenser, the hostess (thank you, Toni Holmes!) had simply sliced up whatever citrus fruit she had on hand- oranges & lemons- and added them to water and ice. I found myself (as did the other moms and many of the girls) irresistibly drawn to refill my glass over and over! When I commented to the hostess that if I had this sitting out on my counter, I would never fall short of my water-consumption goals, she laughed and shared that several other moms had all told her the same thing. Being an all-in or all-out kind of gal, my first instinct was to head to Bed, Bath, and Beyond, coupon in hand, and snag myself a gorgeous water dispenser. I literally was standing in the store lifting the box to place it in my cart when I realized that this was overkill. Did I really need a gallon of water displayed for myself? Um, probably not. And until my cabinets are cleaned out, I am not allowing myself one more item. Though I still want one for my next hostess opportunity...

So, that afternoon, I started a new habit. A box of "Cuties" (small Clementine oranges) is usually less than $5 at my grocery store, and so I generally keep them on hand to pop in our girls' lunches. I grabbed the largest, most beautiful glass that we have, then simply sliced up (rind and all- gotta be quick) a Cutie and popped half of in the glass. I added ice and water, and voila! My very own personal "spa water"...in a glass. I actually drank three in a row that first day!

Since then, I have made a point of buying some lemons in addition to the weekly Cuties, just to vary it up a bit. Toni mentioned she likes to add grapefruit slices, which sound delicious to me. If it is citrus, toss it in!

BOTTOM LINE: We all know water is the best way to hydrate, but why not make it DELICIOUS and TEMPTING by slicing up some citrus fruit into your glass?

2013- A Year for YOU!

Happy New Year! I love new beginnings- who doesn't? Whether it is the first of the month, your birthday, an anniversary, or yes, the NEW YEAR- give yourself the precious gift of a new start!
Since this is my blog about all things healthy, I wish for you specifically to give yourself the gift of a new start for health...whatever is most important to YOU.
90% of us struggle with our weight. Whether it is fighting that same darn 10-20 pounds that we battle every year, or perhaps the first time that our metabolism packed its bags and deserted us, Americans have big issues with weight (no pun intended.) What will you do this year?
Let me say right now, if you are not exercising at all, and eating out over half your meals, please do not commit to exercise every day & a brilliant, gourmet, healthy home-cooked meal three times per day! Whatever you choose, set yourself up for SUCCESS!
For 2013, I'd like to encourage you to pick ONE thing today to improve your health. Is it a goal of five servings of fruits and/or vegetables per day? Hooray! Choose it! Is it parking your car at the back of the lot? Awesome! Walking the stairs instead of taking the escalator or elevator? Buying a pedometer? Meditating 5 minutes each morning before you get out of bed? Amen!
My wish for each and every one of you is better health- spiritual, mental, and physical health. I am in the process of finalizing tough decisions in my own life to optimize not only my health, but my family's collaborative "health".
BOTTOM LINE: Start off 2013 with ONE simple step towards better health- choose it today!

2012 Health Action Plan (aka. New Year's Resolutions)

Welcome to the first Friday in 2012! How are those New Year's Resolutions coming along? Already blown them? If so, no worries, because you are not alone. I'm hearing more people say they haven't even MADE their resolutions yet, so really, you could be ahead of the game if you even know WHAT you'd like to change. Though I am sitting here with my laptop in glow of our Christmas tree lights, many people have packed up their holiday decorations or plan to "clean up" this weekend. As we all make the mental shift from holiday time back to ordinary routines, I'd like to encourage you to make CONCRETE PLANS to improve your health- whether you call them New Year's resolutions or not. Here's a starter list:

1.If you have ANY health concerns that you have not fully addressed with your family doctor, call TODAY and schedule an appointment. And PLEASE let the office know what you are truly coming in for- even if you simply say "I have four or five separate minor concerns" if you don't want to list specifically what they are. If you are trying to squeeze in questions about your weight, insomnia, or indigestion during an office visit you've booked for your sore throat (or worse, during your spouse's or child's visit), you are obviously not going to get the full attention and evaluation those issues deserve. I find that patients don't want to "bother" their doctors with "minor stuff like that"- but we'd much rather you schedule a longer appointment to address multiple concerns than to either ignore them or to toss them in as a "by the way, while I'm here..."

2. Step on the scale. This advice is directed at the silent majority of Americans who fall into the "overweight" category, but don't realize it. If you are 100 or even 50 pounds overweight, I'm betting you are aware of it (and same goes for underweight.) However, I have found that many of us don't realize just how many pounds we have added over the last year...or two...or decade. If you fall into this category, please step on the scale, own the number, and move forward with an action plan to improve your health in 2012.

3. Clear out the candy! Cheerful red and green M&Ms, candy kisses, or candy canes decorate many offices and homes during December. Before you replace them with Valentines or Easter candies, consider setting out flowers, candles, or scent infusers instead. Or, simply give yourself permission to put the bowls away. Empty bowls will get filled up...and emptied again & again.

BOTTOM LINE: Make HEALTH a PRIORITY in 2012, and create specific, concrete action items on your health to-do list!

New Year's Resolutions- a WEIGHTy Issue

Happy New Year! Welcome to 2012, the year that holds the potential to be your HEALTHIEST yet! Virtually every list of top 10 New Year's Resolutions leads off with the battle of the bulge- whether it is "lose weight", "get fit", "eat healthy", "join weight watchers", "join a gym" or some other variation. With the vast majority of Americans falling into the "OVERWEIGHT" or "OBESE" categories, these resolutions certainly make sense. Unfortunately, many of us fight the SAME 10, 20, or even 30-plus pounds over and over again. We get motivated, make healthy changes, lose weight...and then gain it back. Ugh. What might we do differently this year?
Here is some food for thought...

1. Figure out the WHY of your eating behaviors, and learn to eat MINDFULLY. Dr. Michelle May's book "Eat What You Love, Love What You Eat" is a FABULOUS start- buy it today. Her focus is how to break the "eat, repent, repeat cycle". AMEN.

2. Speaking of buying- let's put our money where our mouth is- literally! I have heard over and over again that it's too expensive to meet with a dietician, join a gym, or eat fresh fruits & vegetables, or take up a new sport, yet these same people are spending far more discretionary money on their daily Starbucks, hair highlights or a round of golf. Seriously, we need to prioritize our health and be willing to pay for it!

3. Commit to ONE small permanent change each month. Experts say it takes 21 days to cement a new habit, so why not make 2012 the year to develop 12 new healthy habits? Start with something simple, like making sure you eat breakfast every day OR (assuming this was not part of your routine already.) In this case, it can be a granola bar or a cup of yogurt. Remember to keep it simple. If you try to make a change from no breakfast to cooking a veggie omelette and drinking freshly squeezed grapefruit juice- well, I'm not optimistic it will stick!

Whatever you choose, find a way to make yourself accountable. Make a deal with a friend, tell your co-workers, announce it to your family (if you have teens, they will HAPPILY hold you accountable), or simply record it on your smart phone, computer or an old fashioned piece of paper.

BOTTOM LINE: Make 2012 the year you make your New Year's Resolutions last beyond Janaury, and choose GOOD HEALTH!