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Happy New Year Everyone!
January ~ 2003

In this issue of The Quest:
1. The Quest Quote
2. The Quest Article – Better resolution making!
3. Tips for Vegetarians
4. News ~ Seattle event

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1. Quote
Let us concentrate on developing love, kindness, and understanding. The rest will be offered to us. Mother Teresa (Nobel Peace Prize, 1979)

2. Making Better Resolutions

Not surprisingly, resolving to lose weight is the number one New Year’s resolution we make. Frustrated by bad habits like overeating or living a sedentary lifestyle, many of us vow to change come January 1st, promising to make amends with our turkey dinner-indulged bodies. It’s discouraging to think that an astounding 95% of all diets ultimately fail and by springtime, our New Years’ resolutions are often as dead as the passing winter.

Resolutions are fragile young seedlings, pure intentions carrying unlimited potential that must be nurtured and tended to with daily attention. With blazing inspiration, we plant our seeds today but in the coming weeks, many of us forget to water them. In order to stick to our resolutions, we must pinpoint why we are making these goals in the first place.  Being aware of our motivation, we help connect desire to action. How do you do this?

Take your January resolutions (if you don’t have any written down, the time is now) and for each fitness or health-related goal you have made for yourself, write down why you exactly want to reach this goal. Ask yourself, “Why do I really want this? What’s in it for me? What am I willing—or unwilling—to do? How will I feel if I reach my goal? How will I feel if I don’t?” Weight loss success hinges on convincing yourself this is a worthwhile goal. If you’re not truly convinced, you’ll find yourself taking the easy road. When temptation rears it’s ugly head, you’ll revert to the instant gratification unhealthy food or inactivity seductively offers.

SMART Goal Setting

The next necessary step is to create an effective action plan; a “SMART” plan for each of your resolutions. Take each one of your goals and break them down into this simple but effective recipe. In the example below, I’ve taken the resolution or desire to “get in better shape” and made a specific, tangible and accountable action plan. Each week you review your progress and make any necessary adjustments.

SMART             Example
Specific                I will learn to run this year.
Measurable         I will increase my jogging time by 5 minutes weekly.
Adaptable            The flu has set me back one week. I will rest this week to avoid more illness.
Realistic             I will enter a fun-run by summertime.
Time frame          I will re-evaluate my goal in 2 months.

Like the seasons, our journey towards health is a continuous process of renewal and change. One of the most important secrets to keeping New Year's resolutions is to take the process of change one day at a time and choosing activities that nurture who you are in body, mind, and spirit. By making small changes throughout the year, come next January you may not need to make the resolution to lose weight after all.

3. Tips for Vegetarians from Dr. Weil

It's perfectly possible to be healthy on a vegetarian diet. In fact, vegetarians have a lower incidence of heart disease and cancer than people who include meat in their diets. While the type of vegetarian you are will affect the types of nutrients you need, here are some general guidelines:

Pay attention to your calcium intake: The best vegetarian sources are sesame seeds, collards, broccoli, sea vegetables, and tofu that is coagulated with calcium. You can also buy calcium-fortified orange juice and soymilk. If you're still concerned, take a calcium supplement. Dr. Weil recommends 1,000 mg to 1,500 mg a day for women, and up to 1,000 mg a day for men. Look for calcium citrate, because it is the most easily assimilated (and it’s inexpensive). Be sure to complement your calcium with half as much magnesium.

If you're a vegan, you'll want to make sure you get plenty of vitamin B12 (through fortified soy milks or cereals or supplements).

Some vegetarian diets are deficient in zinc and iron. Vegetarian sources of iron are dried beans, prunes, figs, raisins, molasses, and dark, leafy green vegetables.

4. News
If you have a good use for your bathroom scale, a.k.a. that little piece of tin, the torture box, Judge Dread, practical or funny let me know by replying to this newsletter.

Speaking Event
January 23rd, 2003, Seattle, WA
Thursday 6:30-9:30pm
Discover U, Northgate
ph: 206-365-0400 fx: 206-365-0184