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Happy New Year Everyone! In this issue of The Quest: * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * *
* * * * * * * * 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 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 |
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