If you have read any of our articles in the past, than you know that Chiropractic is not “just about your back & neck – it’s about your life!” Overall wellness is extremely important, and this time of year, everybody is looking to make a brand new start.
You see it every year. Gyms and athletic clubs are filled the first week of January with people in brand-new work out clothes, with new mp3 players and memberships. These individuals attack the treadmills and elliptical machines with vigor and should be applauded for trying to create new healthier lifestyles for themselves. The truth of the matter though, is that the weight rooms and running tracks usually empty out by Valentine’s Day.
The hardest part about keeping resolutions in the world of exercise and nutrition is how overwhelming the change can be. Instead of looking at this daunting task of true lifestyle change, let’s focus on breaking it down in incremental steps. For a healthy 2011, change truly begins with the first step:
Nutrition
- Life is Not Always What it Seems. One would think that eating a salad would be a step in the right direction. The truth is that it depends on what you put on the salad. A late night talk show host recently had a contest where you had to guess what was worse for you. A salad from a mid-range restaurant was put up against a specialized hamburger, fries and soda from a fast food chain. The salad blew the burger away in terms of calories and fat because the chicken was fried, the honey mustard dressing was full of fat and it was loaded with things like cheese and croutons. Chicken is a great source of protein, but go grilled instead of fried. Using a vinaigrette-style dressing over the creamy versions will also help.
- It’s About Power Combinations. Lean protein, good fats and complex carbohydrates are food groups that your body needs. Separately, they are good for you, but when eaten together, research shows that the sum is greater than the individual parts. It gives your body nutrition it craves while also making you feel fuller for longer periods of time. An apple and almonds as a snack is a great example of this.
- Dear Diary… Wholesale changes in your diet may not be completely necessary. The only way to be sure of that is to keep a food journal. Take a 7 day period and write down everything you eat and drink. This will help uncover patterns such as if you are an afternoon snacker or a late night binger, etc. You must be honest in filling this journal out though, or it will not help you. Once you have completed your week, do some research and see what you have put in your body. Look up the caloric value of the foods you have been eating. There may be minor adjustments that could have dramatic effects on your health.
Exercise
- Crawl Before You Run. Running the NYC Marathon is a truly daunting task, one in which many people balk. Let’s try getting around the block first. There is always an ultimate goal in mind, but focus on smaller achievable chunks. This gives you something to celebrate and a purpose to drive you forward when you reach one of these mini-milestones. Instead of trying to lose 50 pounds, focus on 10 pound intervals. Better yet, take an outfit or pair of jeans you really want to get into and use that as your motivation. When running, you just can’t walk out your door and go for 26 miles. Start with a mile. Then work toward a 5K run, etc. Doing this with a friend where you both hold yourself accountable is really perfect too!
- Share Your Goals and Your Frustrations. As above, whether it is a spouse, parent or co-worker having the support of others can both inspire you and hold you accountable. Some people have used blogs or Facebook to track their progress. A friend started his “Fit Before 40” program and kept updating his Facebook friends with pictures and statuses. He has lost over 100 pounds and we have all been there to applaud every step. You never know who or what will inspire you during this process. Others may even be inspired to join you on your journey.
- Do What You Like and Like What You Do. You want to exercise, but hate running. Maybe it bothers your knees. You are never going to stick to that exercise regimen if you hate doing it or really fear re-injuring or hurting yourself. If you love to swim, however, there’s no reason why you can’t get your exercise that way. Maybe you like to dance. There are all sorts of dance/aerobics classes out there from Zumba to pole dancing (whatever floats your boat). Maybe what you really need is to get some tension and aggression out. A punching bag, boxing training or even the increasingly popular mixed martial arts could be a good option.
Whatever you do, take your resolutions one day at a time. There will be moments when you just want to give up. If you stick it out, you will be amazed at the results.
If you have questions or need further information about this topic, please go to http://www.lynnkerew.com. Other great articles about the spine and body can be found on our fantastic blog (that you should join!) at http://www.lynnkerew.com/blog. If you wish to contact Dr. Lynn Kerew directly, you can email her at lynnkerew@gmail.com.
Happy New Year!!!
