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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.

 

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 »

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 »

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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