NEW YEAR – NEW YOU
by Patti Kantor
Did you make a New Year’s resolution? Having any success or have you given up on the idea? If you have given up, read on.
Every year countless people make New Year’s resolutions only to feel let down when they find it impossible to keep them. In fact, most resolutions will be broken before February 1. Easy to do considering that the top three most popular resolutions are all behavior modifications: lose weight, quit smoking and exercise.
Mental health experts agree that while making a New Year’s resolution is a good idea, to be successful the change should be gradual. For instance, rather than commit to losing 20 pounds right away, instead tell yourself that you want to lose five pounds each month through April. This gives you easier mini-goals to attain while accomplishing your original goal of losing weight.
They also agree that all too often people set themselves up for failure by taking on too many resolutions. Instead, experts say, focus on one or two behavior modifications. Also be aware that behavioral change requires constant effort and commitment, often accompanied by physical discomfort.
DON’T FEEL BAD
A search of the Internet listed many experts who have spoken out on how to keep a New Year’s resolution. One such expert included Alan Marlatt, director of the University of Washington’s Addictive Behaviors Research Center, who has studied the topic of resolutions for more than 20 years.
He believes it’s important to look at the process of making New Year's resolutions in a more positive light. “Take credit for success when you achieve a resolution, but don’t blame yourself if you fail. Instead look at the barriers that were in your way. See how you can do better and figure out a plan to succeed. You do get to try again and you can make behavior changes throughout the year, not only at New Year’s,” said Marlatt in a press release distributed by the University of Washington.
Research suggests that one should begin by making realistic and measurable goals before actually trying to make a change:
- Start by specifying a goal – suppose you want to exercise regularly, decide how many times a week you want to exercise.
- Publicly chart your progress, a method psychologists call self-monitoring – list the days/times you want to exercise.
- Create support for your efforts by letting others know your intentions.
- Reward yourself for keeping to your goal on a weekly basis (or mildly punishing yourself for not keeping it).
- And, as with all resolutions, understand that occasional slips will occur. Don’t use a slip as an excuse to fail. Instead simply get back on track.
CANNOT CHANGE OVERNIGHT
According to behavioral researchers at Indiana University as well as the University of Washington, in addition to only making one or two resolutions, one needs to realize unwanted behavior isn’t likely to change overnight. You need to plan a strategy in advance. Rather than say that you are going to quit smoking, know how you are going to do it. Look into the many ways to quit and choose what seems most comfortable to you. Remember, if you failed to do this on New Year’s, it is never too late to try again.
Here are more tips for succeeding in keeping New Year’s resolutions (or getting back on track):
- Choose resolutions that you’ve been thinking about for some time. Resolutions made based on what is bothering you or what is on your mind at that time are rarely kept.
- Consider adopting a new good behavior rather than trying to shake a bad habit.
- Develop coping strategies to deal with problems that you will encounter.
- Keep track of your progress. The more monitoring you do and feedback you get, the better you will do.
- Don’t make your resolution an absolute such as, “I will never do X again.”
- Choose realistic goals that you feel confident you can meet.
- Focus on the behavioral change more than on the goal. This will help you feel in control of your life and you will gain satisfaction from making sensible choices several times throughout the day.
- Learn to redefine physical sensations of discomfort. Whenever we restrict ourselves, we have both physical and mental reactions. Someone who is restricting food intake will feel physical discomfort. A successful dieter tells himself that a growling stomach is a positive sign that the body must go to the fat reserves for energy.
- Make tasks non-negotiable. People who are most successful at implementing changes are those who make their tasks non-negotiable.
- If you don't succeed, determine the barriers that blocked you and try again.
THINK LONG-TERM
Perhaps you have written off your resolutions already. If so, mental health experts suggest that you don’t give up the idea completely. Instead look at the new year as an adjustment period – an opportunity to gradually work towards your goal. Take small steps – ones that will help you eventually realize your goal. Here are some suggestions to help lose weight, exercise or stop smoking.
WEIGHT LOSS TIPS
A positive step toward permanent weight loss success is to stop thinking “diet”. Instead dietitians suggest that one strive for balance. And. whether you are counting carbohydrates or calories, you need to select an approach that agrees with you. Some people seem to do quite well on the Atkins diet, which says it’s okay to eat eggs and meat but a bad idea to have refined sugars and processed starches: breads, cereals, pasta, granola, potatoes. While others have more success in counting calories. But remember, whatever method you choose to lose weight, you need to burn more calories than you take in.
Second, research weight loss aids. While ephedra has been under fire in the media since being banned by the Bush Administration, there are many safe natural secrets that can make losing weight easier, especially when taken along with an ongoing dietary plan.
BOOST YOUR METABOLISM
You can boost your natural fat-burning metabolism and convert storehouses of fats and sugars into fuel for cells and whole body energy. Consider the proven power of:
- Kelp - boosts metabolism by helping to enhance and regulate thyroid and adrenal gland functioning.
- Lecithin - improves metabolism of low-LDL “bad” cholesterol in the blood and liver while optimizing absorption of vitamins and other nutrients crucial to weight loss.
- Manganese - facilitates antioxidants like vitamin C and bioflavonoids in regulating carbohydrate and cholesterol metabolism, blood sugar and thyroid function.
- Pantothenic Acid - helps manage dangerous serum triglycerides and free fats while boosting production of vital sterols, hormones and antibodies.
MAINTAIN ENERGY
Maintain optimum energy and blood sugar levels by considering a good multi-vitamin as well as supplements containing:
- Chromium - regulates blood sugar and spurs insulin activity, plus aids in protein synthesis and lipid metabolism.
- Fenugreek - controls blood sugar levels and plays an essential role in managing the production of LDL ‘bad’ cholesterol in the liver.
- L-Carnitine - converts blood fats into energy by transporting them into cellular ‘power plants’ while also playing a role in blood sugar regulation.
STABILIZE YOUR SYSTEM
While losing weight, consider the following to stabilize your system:
- D&L-Phenylalanine - aids and accelerates the production of tyrosine for optimum protection against anxiety and tension.
- Ginger, Cayenne and Apple Cider Vinegar - a trio of time-tested herbal medicine secrets that help manage appetite, regulate metabolism and maintain heart-health.
- Tyrosine - relieves the stress that sometimes accompanies weight loss by boosting the brain’s levels of vital mood-regulating neurotransmitters like dopamine.
- Hydroxycitric Acid (HCA) - increases levels of serotonin, an eurotransmitter believed to regulate appetite.
SLOW DOWN WHEN EATING
Weight loss experts also recommend that you slow down while eating. Fast eaters can eat three to four times more calories then necessary before their body has a chance to tell them they’ve had enough. Instead savor the flavor.
Time your family to see if they take at least 20 minutes to eat a meal. If not, they are eating too fast. Try having a meal where everyone concentrates on tasting each bite. Have each person take one bite and then describe how it tastes before the rest of the group continues to eat. Chew each bite at least 10 times. Also put down your fork between bites.
SPOIL YOUR APPETITE
If you want to eat less, do the opposite of what your mom said. Spoil your appetite. Have a low calorie snack 20 minutes before you plan to eat. Examples are a small piece of fruit, 1/2 cup of raw baby carrots or a glass of skim milk. Also drink plenty of water – sometimes thirst can be mistaken for hunger.
WATCH PORTION SIZE AND CALORIES
Portion size can increase calorie intake by 20 percent, while calorie density increases intake by 26 percent. Together they can increase calorie intake by 46 percent. People who want large portions should eat water-rich foods that don't have much fat. Research has shown that big portions of a low-calorie salad as a first course can help lower the total amount of calories people consume during a meal.
CONSIDER FAT BURNERS
Add stimulants or fat-burning supplements or foods to your diet. Citrus fruits, soybeans, apples and garlic have all proven to be effective.
Oranges, grapefruit, lemons, limes and tangerines contain high concentrations of vitamin C - ascorbic acid. It has a fat burning quality by reducing or diluting the effectiveness of fat and easier to flush out of your system. Vitamin C also works on cholesterol deposits. It can help burn out the cholesterol, making it difficult for cholesterol deposits to form in blood vessels. By adding citrus fruits to every meal and as a snack, you will increase your metabolism, increase your ability to get rid of fat, and help control cholesterol levels.
Soybeans contain lecithin, which shield cells from accumulating fat. Lecithin will also break down fatty deposits in the body. Eat soybeans at least three times a week to boost your body’s ability to get rid of fat.
Apples are also fat-burners, thanks to pectin. The pectin is in the cell walls of most fresh fruits including berries, but most abundantly in apples. Pectin puts a natural limitation on the amount of fat cells can absorb.
Garlic oil or its juice also helps reduce fatty deposits. Garlic, garlic oil, or garlic supplements also have antibiotic properties and can be used to cure many ailments.
TIPS ON QUITTING SMOKING
It’s no secret that smoking is bad for you. In fact, its effects are so bad that within just 20 minutes of smoking your last cigarette, the body begins to repair the damage.
According to the American Lung Association, the following changes start to occur:
20 minutes after quitting:
- blood pressure decreases
- pulse rate drops
- body temperature of hands and feet increases
8 hours:
- carbon monoxide level in blood drops to normal
- oxygen level in blood increases to normal
24 hours:
- chance of a heart attack decreases
48 hours:
- nerve endings start regrowing
- ability to smell and taste is enhanced
The first year after quitting:
2 weeks to 3 months:
- circulation improves
- walking becomes easier
- lung function increases
1 to 9 months:
- coughing, sinus congestion, fatigue, shortness of breath decreases
1 year:
- excess risk of coronary heart disease is decreased to half that of a smoker
Long-term benefits of quitting after 5 years:
- from 5 to 15 years after quitting, stroke risk is reduced to that of people who have never smoked
10 years:
- risk of lung cancer drops to as little as one-half that of continuing smokers
- risk of cancer of the mouth, throat, esophagus, bladder, kidney, and pancreas decreases
- risk of ulcer decreases
15 years:
- risk of coronary heart disease is now similar to that of people who have never smoked
- risk of death returns to nearly the level of people who have never smoked
NOT EASY QUITTING
Nicotine can be as addictive as heroin or cocaine, according to the U.S. Surgeon General. In fact, usually people attempt two or three times before finally being able to quit. The Surgeon General suggests five steps that can help you quit. You have the best chances of quitting if you use them together:
1. GET READY
- Set a quit date.
- Change your environment.
- Get rid of ALL cigarettes and ashtrays in your home, car and place of work.
- Don't let people smoke in your home.
- Review your past attempts to quit. Think about what worked and what did not.
- Once you quit don't smoke - not even a puff.
2. GET SUPPORT AND ENCOURAGEMENT
Studies have shown that you have a better chance of being successful if you have help.
- Tell your family, friends and coworkers that you are going to quit and want their support.
- Ask them not to smoke around you or leave cigarettes out.
- Talk to your healthcare provider.
- Get individual, group, or telephone counseling. The more counseling you have the better your chances are of quitting. See local hospitals and health centers. Call your local health department for information about programs in your area.
3. LEARN NEW SKILLS AND BEHAVIORS
- Try to distract yourself from urges to smoke. Talk to someone, go for a walk, or get busy with a task.
- When you first try to quit, change your routine. Use a different route to work. Drink tea instead of coffee. Eat breakfast in a different place.
- Do something to reduce your stress. Take a hot bath, exercise, or read a book.
- Plan something enjoyable to do every day.
- Drink a lot of water and other fluids.
4. CONSIDER MEDICATION OR BETTER YET, SUPPLEMENTS
According to the Surgeon General, medications can help you stop smoking and lessen the urge to smoke. The U.S. Food and Drug Administration (FDA) has approved five medications to help quit smoking. If you are pregnant or trying to become pregnant, nursing, under age 18, smoking fewer than 10 cigarettes per day, or have a medical condition, talk to your doctor before taking medications:
- Bupropion SR - Available by prescription.
- Nicotine gum - Available over-the-counter.
- Nicotine inhaler or nasal spray - Available by prescription.
- Nicotine patch - Available by prescription and over-the-counter.
There are also a number of natural remedies that can help in your quest to stop smoking including tinctures, herbal teas, non-lighting cigarettes, even stop smoking kits.
5. BE PREPARED FOR RELAPSE
Most relapses occur within the first three months after quitting. Don't be discouraged if you start smoking again. Remember most people try several times before they are successful. If you are having problems with any of these situations, talk to your healthcare provider.
Here are some difficult situations to watch for:
- Alcohol. Avoid drinking alcohol. Drinking lowers your chances of success.
- Other smokers. Being around smoking can make you want to smoke.
- Weight gain. Many smokers will gain weight when they quit, usually less than 10 pounds. Eat a healthy diet and stay active. Don’t let weight gain distract you from your main goal. Some quit-smoking supplements/medications may help delay weight gain.
- Bad mood or depression. There are a lot of ways to improve your mood other than smoking.
NICOTINE VACCINE
There is currently a nicotine vaccine in the works. According to psychologist Dorothy Hatsukami, Ph.D., of the University of Minnesota in Minneapolis, the vaccine stimulates the immune system to make antibodies that stop nicotine in its tracks. The goal of the vaccine, which is currently being studied in clinical trials, is to make smokers lose interest in smoking because, thanks to the vaccine, it is like smoking a cigarette that has no nicotine in it.
BENEFITS OF EXERCISE
The American Heart Association has now added ‘lack of exercise’ to its list of major risk factors for heart disease. The other risk factors are smoking, high blood pressure, and high blood cholesterol.
Exercise not only helps fight for heart disease, but for sedentary people, just adding a little exercise to the daily routine reduces the risk of high blood pressure, osteoporosis, breast and colon cancer, depression, anxiety and stress. Ideally, one should exercise three to five times a week for 20-50 minutes within your target heart rate. However, your health can benefit simply by accumulating 30 minutes of moderate activity per day, such as stair climbing, walking to work, or gardening.
Also, it is not just aerobic exercise such as walking, cycling, jogging and swimming that is recommended. Resistance training, or weight lifting, is an important component of a good fitness program because it increases strength, leads to decreased body fat and helps improve blood cholesterol levels.
TIPS ON EXERCISING
The American Heart Association recommends the following tips for exercising success:
- Choose activities that are fun and not exhausting.
- Don't rely too much on one activity. Developing a variety of activities you enjoy will prevent boredom and dissatisfaction.
- Be sure to wear comfortable clothes and shoes. Choose loose-fitting clothing that is appropriate for the weather and the activity.
- Have a convenient time and place to exercise, and try to make it a habit. However, be flexible. If you must miss a session, try to work exercise into your day in another way.
- Try using music to keep you entertained as well as motivated.
- Find a partner. Workouts are sometimes easier and more fun if you can find someone to exercise with you regularly.
- If you have children, get them involved. Be a role model - instilling physical activity early will help them avoid weight problems later.
- Start slowly. Try not to overdo. Start with low to moderate level activities and slowly increase the duration and intensity over a period of time.
- Keep a record of your activities. Reward yourself once you have reached certain goals. Success is a powerful motivator.
The Center for Disease Control advises getting 30 minutes of moderate activity on most - or preferably all - days of the week. But if you can’t, don’t let that stop you from taking even a single walk.
It takes 10 to 12 weeks of regular exercise to become ‘fit’ - to improve your performance on a treadmill (a measure of your oxygen capacity). But your health can improve after the first brisk walk or run.
GUIDELINES FOR SAFE EXERCISE
To ensure you are benefiting from an exercise program, use the following guidelines.
- Frequency - 3-5 times a week
- Duration - 20-60 minutes
- Intensity (how hard) - within your target heart rate. To calculate your target heart rate: 220 - age = MHR (maximum heart rate); MHR x 0.6 = _____ (this is the low end of your target heart rate); MHR x 0.8 = _____ (this is the upper end of your target heart rate). For example: If you are 40 years old, your MHR is 220 - 40 = 180;180 x 0.6 = 108; 180 x 0.8 = 144. Your target heart rate is between 108 and 144 beats per minute.
MORE REASONS TO EXERCISE
According to the American Council on Exercise, people who exercise regularly report they feel better. Some will say it’s because chemicals called neurotransmitters produced in the brain are stimulated during exercise. Since it’s believed that neurotransmitters mediate our moods and emotions, they can make us feel better and less stressed. While there is no scientific evidence to conclusively support the neurotransmitter theory, there is plenty to show that exercise provides stress-relieving benefits.
Exercise can help one feel less anxious. In fact exercise is being prescribed in clinical settings to help treat nervous tension. Following a session of exercise, clinicians have measured a decrease in electrical activity of tensed muscles. People have been less jittery and hyperactive after an exercise session.
Exercise can relax you. One exercise session generates 90 to 120 minutes of relaxation response. Some people call this post-exercise euphoria or endorphin response. We now know that many neurotransmitters, not just endorphins, are involved. They improve your mood and leave you relaxed.
Exercise can make you feel better about yourself contributing to stress relief. Also exercise can make you eat better - people who exercise regularly tend to eat more nutritious food.
GET STARTED
Now that you know you need to make time for exercise, here are some suggestions that are also good stress-reducers.
- Aerobic activity - Just 20 minutes a day can improve the ability to control stress significantly.
- Yoga - In yoga or yoga-type activities, your mind relaxes progressively as your body increases its amount of muscular work. Recent studies have shown that when large muscle groups repeatedly contract and relax, the brain receives a signal to release specific neurotransmitters, which in turn make you feel relaxed and more alert.
- Recreational sports - Play tennis, racquetball, volleyball or squash. These games require the kind of vigorous activity that rids your body of stress-causing adrenaline and other hormones.
MORE EXERCISE TIPS
Here are some more tips on exercising:
- Avoid exercising in your office. Outdoors or away from the office is the best place to find a stress-free environment. Even a corporate fitness center can have too many work-related thoughts for some people.
- Stay away from overcrowded classes. If you work surrounded by people, a big exercise class may be counterproductive. If, however, you work alone, you may enjoy the social benefit of exercising in a group. A lot depends on your personality and what causes stress for you.
- Don't skip a chance to exercise. Take a break every 90 minutes and you'll be doing yourself a favor. Ninety-minute intervals are a natural work-break period. And four 10-minute exercise breaks at this time will burn about as many calories as a solid 40-minute session. Work-break exercises can be as simple as walking or climbing stairs, stretching or doing calisthenics.
IN CONCLUSION
Whether you made a New Year’s resolution or not, think of 2004 as a year-long opportunity to gradually make positive healthy changes. Click here for more information and products to help with weight loss and to quit smoking.
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