It’s a new year and for some of you it’s a fresh year meaning fresh beginnings while for others it may feel like just “back to the grind”. But wherever you are at, setting goals for a healthy 2013 is always a good thing, and our team at Meridian is here to help you do just that.
WEIGHT LOSS is always one of the top New Year’s resolutions, yet we all know that after the first few weeks of going to the gym everyday, “life” kicks in, and that new gym membership may go unused for weeks or even months at at time. I’ve even had a few patients tell me that they have not been to the gym for a years, but keep renewing their memberships so that they feel better that there is at least the potential to go (c’mon really???). And if you’re a PERFECTIONIST like me (yes I’ll admit it :)) and have that “all-or-nothing” mentality, then if you can’t do it right, you won’t do it at all, or you will keep “re-starting” over and over again, telling yourself that “this time I’m going to do it, I’m going to get it right.”
And then the excuses set in…”I have no time”, “work is too stressful right now, too many deadlines”, “I have to drive my kids everywhere”, “I don’t have the money to eat healthy”, “it’s my spouse’s fault he/she keeps chips and cookies in the house”, “I injured my ankle so I can’t do any running or jumping.” Yes, they are all excuses. Now, don’t get me wrong, I’m not trying to sound condescending or judgemental here. I totally get it–I work full-time, own a business, have two small children, a house to clean, meals to cook, and the list goes on. But you have to admit, sometimes we can use these as excuses to avoid the feeling of repeated failure or defeat, especially when it comes to weight loss.
And that is the totally WRONG way to look at health, isn’t it? The process of leading a healthy lifestyle shouldn’t be a negative thing, nor is it an achievement or a prize that you get at the end, because you’ve lost “X” amount of pounds. Leading a healthy lifestyle is about getting up in the morning and not feeling tired, it’s about being strong enough to pick up your children and swing them in the air, it’s about having the endurance to pull that toboggan up the hill one more time, it’s about enjoying a coffee at 3pm because you like the taste of it, not because you need the caffeine, it’s about being physically able to climb Mt. Kilimanjaro and not just dream about it, it’s about looking ahead 30-40 years and telling yourself you don’t want to be on 10 different medications because you didn’t pay attention to your health NOW.
So here are my “New Year’s” Top Habits to help you integrate healthy into your busy life:
1. Drink 1.5-2 litres water or herbal tea daily. If you have a caffeinated beverage, then drink two more glasses water on top of that.
2. Learn to drink your coffee without sugar or sweetener of any sort, except stevia.
3. Do 10 push-ups, 20 sit ups, and a 60 second plank as soon as you get out of bed in the morning.
4. Get off the subway or bus one stop early and walk the rest of the way to work or school.
5. Eat your proteins and veggies at the beginning of the meal and your carbs at the end of the meal to help control your blood sugar better.
6. Stop eating bagels. Choose rye bread instead.
7. Breathe deeply. We can live without water or food longer than we can survive without oxygen. Breathing to survive is not enough, your tissues may still be slowly suffocating! Breathing DEEPLY will keep all systems functioning optimally and lower stress.
8. All kids love piggy-back rides! Put your child on your back and do some squats and walking lunges every day (…be careful no one gets hurt!). You get some exercise, plus laughs and fun with your kids. It’s a win-win 🙂
Stay posted for a new Healthy & Active Metabolism Lifestyle Program coming to Meridian Wellness in Spring 2013! For the “inside-scoop” ask the Naturopath (Dr. Misa) about it at your next visit!