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New Year, New You?

New Year … New You?
By Elizabeth Fellows, M.Ac., L.Ac., CHHC
Acupuncturist and Holistic Health CounselorDirector, Center Point Healing
New Year’s resolutions.How many of us vow at the start of each new year that we will “get healthy” – eat better, exercise more, quit smoking and lose that extra weight? After January 1, there’s a noticeable uptick in how crowded the gym is. But in a few weeks, things always seem to regress as we get discouraged or simply feel we can’t keep up with our grand plans for self transformation.

When I work with patients who want to make changes, I first ask them to define what “get healthy” means. We translate that into very specific actions. “Eat better” might mean including one or two more green vegetable servings in meals each day. Or not snacking after 8:00 p.m.. Maybe it’s drinking an additional glass of water. ; “Exercise more” might become a goal of walking five or ten more minutes each day, going to an exercise class one or two times per week, using the stairs instead of the elevator at work. “Losing weight” would mean setting a goal that is realistic, based on an embodied experience of having been that weight as an adult and actually feeling better – not a number selected off a weight table or what one weighed in high school.

Setting achievable goals requires getting very specific.  

In my experience, the more specific the plan, the more likely one is to succeed. The plan should include making small, doable changes that build off each other. Stepping stones. Walking five or ten minutes more for two weeks, then fifteen minutes more the following two weeks.

I also advocate a mentality of adding rather than cutting: Add more fruits and vegetables to each meal instead of taking something away. It’s the same thing with a smoking cessation plan. Adding deep breathing exercises, meditation, short breaks spent outdoors without a cigarette can ease tension and replace some of the underlying reasons that someone smokes in the first place.

Motivation, Support & Embracing Missteps

In addition to a specific plan, people who are able to successfully change habits over the long term have three things: motivation, a support network and the understanding that there will be missteps along the way.

As for motivation, ask yourself why you want to make these changes. Instead of saying, “I want to lose weight so I can be healthy,” make a list of all the things you’ll be able to do without the excess weight. Maybe it’s to have more energy to play with your children or grandchildren, or take up a hobby that has always interested you. And be certain you’re making the change because you want to do it for yourself. If you are working someone else’s plan for you, chances are you won’t stick with it.

Having a strong support network is critical. Enlist a buddy – your spouse, a friend or coworker – who will agree to remind you why you are making these changes. Let that person know that their support will help you be a better spouse, friend, or coworker to them. Let that person (or persons) know you will be calling on them for support when you need some encouragement and acknowledgment, and give them some specific instructions about what you will want: “When I’m too tired to exercise in the morning, I need you to remind me that this walk will help me to feel more energized and to be in a better mood with the children today.”

Finally, understanding that missteps are part of the journey. Studies have shown that the people who are successful long-term with weight loss and other lifestyle changes are the ones who know they will “fall off the wagon” from time to time. They don’t dwell on the fall or use it as an excuse to give up. Take each fall as a lesson and move on. Spending energy berating yourself for the misstep is wasting energy you could be using to get yourself back on track. Knowing this will happen and being prepared for it will allow you to recover more quickly and to keep moving forward toward your goals. Be as loving and compassionate with yourself as you would be to a friend who asks for your help.

 

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Acupuncture Erases Pain: Here’s How It Works

meridian-woman-011215The thought of treating pain by sticking yourself with dozens of tiny needles might sound like a misnomer. After all, wouldn’t this make the problem worse by creating more pain? The holistic practice of acupuncture is a safe and effective solution for relieving pain. Whether it’s chronic or temporary pain, acupuncture has proven effective time and time again at relieving pain. continue reading »

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Can Acupuncture Really Help You Lose Weight?

belly-2354_1920-12-29-14Obesity remains a top concern among health professionals in the U.S. According to a study published in the Journal of American Medicine (JAMA), more than one third of adults in the U.S. are clinically obese (source). People who fall under this category are more likely to develop heart disease, diabetes, and even certain types of cancer.

While there’s no substitution for exercise and a well-balanced diet, the ancient Chinese practice of acupuncture may promote weight loss in adults battling obesity. Numerous studies have reinforced the belief that acupuncture can aid in weight loss. So instead of embarking on a potentially dangerous “fad” diet, such as an all-liquid lemon detox diet, consider acupuncture treatment to assist in your weight loss efforts.  continue reading »

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Juicing vs Blending: The Great Health Debate

green-456839_640Adults who need 2,000 daily calories to maintain a healthy weight should eat 2 cups of fruit and 2½ cups of vegetables per day (a total of nine servings). According to the Centers For Disease Control and Prevention (CDC), however, only 14% of adults consume the recommended daily amount of fruits and vegetables (source). That’s a shockingly low number that should serve as a wake-up call to people everywhere.

If you struggle to achieve to consume the recommended amount of vegetables and fruit, you should consider investing in a blender or juicer. Juicing and blending are both excellent ways to include more fruits and vegetables into your daily diet. Now for the million dollar question: which method is better for your health. continue reading »

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Acupuncture May Relieve Knee Arthritis

knee-arthritis-01Knee arthritis is a painful condition in which the joints in the knee become inflamed. Depending on the severity of the condition, it may limit an individual’s normal range of motion, forcing him or her to keep body weight off the affected knee. While there’s no known cure for arthritis of the knee, a recent study found herbal acupuncture to effectively treat the symptoms associated with this condition. continue reading »

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5 Tips To Help Kick Your Sugar Addiction

sugar-cubes01Are you addicted to sugar? If so, you aren’t alone. According to the American Heart Association  (AHA), the average American consumes a whopping 89 teaspoons of sugar per day – about 3-4 times more than the recommended daily allowance.

Sugar adversely affects the body in a number of different ways. It increases a person’s chance of developing diabetes, promotes tooth decay, contributes to fat accumulation and subsequently obesity, and weakens the immune system. continue reading »

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Beat Work Stress: 6 Tips To Feel Better and Work Better

relaxed-worker-082614The workplace is one of the top sources of stress in the average person’s life. According to a 2009 study conducted by the American Psychological Association (APA), a staggering 69% of employees in the U.S. say work is a “significant source of stress,” and 41% say they are tense throughout the workday. If you constantly feel stressed at work, try some of the following tips to create a more tranquil and relaxing work environment. continue reading »

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Tour de France Winner Gains Edge With Acupuncture

Vincenzo Nibali-01
Vincenzo Nibali TDF2012 by Denismenchov08

In case you didn’t get the memo, 29-year-old Vincenzo Nibali of Sicily, Italy won the 2014 Tour de France last month. Rightfully known as the “Shark of Messina,” he was able to outperform 218 other cyclists to finish first in the world’s largest bike race. Nabili finished the race with a lead of more than seven minutes, which is the biggest winning margin since 1997.

But here’s something that you probably didn’t know about Nabili and his team: they were the only team at the 2014 Tour de France to bring their own licensed acupuncturist. Throughout the course of the physically enduring race, an acupuncturist treated Nabili and his team, usually twice a day. Nabili and his team would receive a treatment in the morning before they raced and another at night while they were relaxing and resting in the hotel.  continue reading »

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The Inside Scoop on Cholesterol and The One Chinese Herb That Could Crush It

hawthorn-01According to the Centers for Disease Control and Prevention (CDC), people who suffer from high LDL cholesterol are twice as likely to develop heart disease – the number one cause of death in both men and women (source). High levels of LDL cholesterol is a serious health condition that affects approximately 71 million adults in the U.S. (1 out 3). But an ancient Chinese herb is turning heads in the medical community due to its surprisingly powerful effects on cholesterol levels.

Good vs Bad Cholesterol: What’s The Difference?

continue reading »

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Can Acupuncture Help Treat Depression?

acupuncture-depression-01Depression is a serious medical illness that can lower a person’s quality of life while contributing to the onset of symptoms such as headache, insomnia, fatigue, and malnutrition. According to the Centers For Disease Control and Prevention (CDC), nearly 1 in 10 adults in the U.S. say they are depressed. Depression a growing problem that’s often masked with prescription drugs, forcing some to look for alternative forms of treatment.

Most cases of depression are treated with prescription drugs that trigger a range of problems of their own. Fluoxetine, ertraline, paroxetine, fluvoxamine, citalopram, and escitalopram are just a handful of the most frequently prescribed antidepressants, all of which have a long list of adverse side effects. However, researchers are now saying that acupuncture may effectively treat depression in some individuals. continue reading »

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