This is the time of year when people are seeing the effects
of their holiday indulgences and determining to do something about it. With the New Year come resolutions to lose
weight, join a gym, get fit, etc. The
intent is generally good, but the follow-through is generally lacking. Gyms report the highest number of new
enrollments in January, along with peak usage, which generally tapers off
within a few short weeks.
Resolutions are generally grand ideas that we intend to
power through on the force of our own resolve. They rarely are accompanied by a
specific and realistic plan of action.
Setting goals properly allows us to have measurable, attainable steps
along the way to the "big idea."
For example, if the resolution is to "get in
shape," what does that mean? Typically
it means you join a gym, hit it hard, suffer through the pain of over-using
muscles that have been inactive for too long, and often give up. In contrast, one can begin by taking a stretching
class, which is a gentle way to activate those muscles. Click here to learn more about the stretch class
being offered in our office throughout January.
Resistance can be added to the routine, using your own body
weight with traditional exercises like pushups and squats, or in smaller
amounts, with resistance bands or light weights. As your body adjusts to the new demands, you
can increase your exercise routine until you are able to handle a more
demanding workout. This mini-goal
approach makes it less likely that you will get frustrated and give up, or even
worse, injure yourself and be forced to give up. AS you meet your small goals, you are
encouraged to work toward the next one.
The same thing goes for diet and nutrition goals. If your diet has consisted of bacon and sugar
cookies for the past six weeks, you may be disgusted with yourself for your
lack of self-control and what it has done to your body, but going on a liquid
fast or other crash diet will probably result in gastro-intestinal upset and do
nothing to teach you healthier habits for the long run.
Instead, you may wish to try a stepped approach, similar to what
we've suggested for your exercise routine. Start by eliminating refined sugar
from your diet. In a week or two, your
palate will reset to appreciate the natural sweetness of foods and the cravings
will be gone.
Look at the fats you consume. Reducing fats from conventionally raised
animal products is a good step, as is eliminating all hydrogenated fats. But not all fats are your enemy. Avocado, coconut and olives are high-fat
foods containing oils that are beneficial to our bodies. Free-range organic egg yolks do contain
cholesterol, but are also one of the few natural sources of highly absorbable
vitamin D, which is essential during the winter months when you might not be
absorbing much sunlight, which enables your body to produce its own.
Eat more beans, including lentils and chick peas to get
plenty of protein and fiber, allowing you to reduce your dependence on meat and
dairy products. If you like Mexican
food, think about your favorite dishes that use lots of beans and avocados,
with small amounts of meat and cheese for flavor, texture and protein.
Pay attention to your carbohydrate intake. Reduce the amount of grains you consume
(because they contribute to inflammation), and choose whole grains over
processed. Choose sweet potatoes over
white potatoes, and if you do eat white potatoes, eat the skin too, for its fiber
content.
Increase your intake of vegetables and fruits to add
vitamins, minerals and fiber. They will
make you feel more full on fewer calories.
If you've gotten this far in the program and are still not losing
weight, you need to consider your portion sizes. How full is your plate, and do you habitually
go for seconds?
Other ways to support your fitness goals include the use of
appropriate herbs and nutritional supplements.
We can advise you on those which would be most useful to your unique
health situation. And regular chiropractic
adjustments can help prevent injury as you begin your journey toward fitness. Bon voyage, and a happy, healthy New Year!
