New Year's Resolutions

Did Santa leave extra weight under your tree?

How are your New Year's resolutions going? Did you make any? Nearly half of all Americans made a resolution this year--and two weeks in, about 70% of you are still going strong. The most popular resolution is losing weight, increasing exercise or changing eating habits. Let's look at the evidence to successfully make changes.

We need to soak in good information. We do need fats, carbs, and proteins to thrive, but we need them to accompany nutrients. This is why pop, sweet tea, and other simple carbs are "empty calories". When we take in calories without fiber, vitamins, & minerals, we miss the most important part. As Dr. Robert Lustig said, "Wherever there's fructose [sugar] in nature, there's way more fiber. The only exception is honey, and that's guarded by bees!"

Make a resolution that will last--make a lifestyle change. Most people require a change of food types, portion control, and exercise intensity. Make sure you include all three. Decide on specifically what you will eat, what you won't, and how much you're going to move in a day. Then tackle the biggest challenge of all: personal identity.

Evaluate your attitude. Are you fighting your desires? Are you leaning on your willpower, guilt, or shame to help you make new choices? Long term change requires a positive, curious view of one's self. You are encouraged to be creative about how you might succeed in the future, taking one step forward at a time.

Seek an identity shift. If you view yourself as a cookie lover, it's going to be very difficult to step away from cookies--but if you identify as a former-cookie lover, you will more easily avoid a less-healthful input. Perhaps you've experienced this with boxed mac & cheese, fish sticks, or other child-focused foods you no longer eat. If you identify as someone who loves a certain food, you will eventually breakdown and consume it. If you recognize that you are a new person--someone who is making new choices, you won't have to use willpower alone to overcome temptation.

I hope you are encouraged to make a healthy choice in this new year. If you wish you made a resolution weeks ago, tomorrow is a great day to start. Look for healthy, wise advice--and seek to be curious and positive about your new identity. You may discover that you've been hiding a love for bok choy, kale, or brussel sprouts beneath those carbs. Happy Belated New Year!

Attitude for Success: Making long term body changes

Last week, Jim came into my office finding it near impossible to walk.  He was supposed to be golfing with family in three days.  He had low back pain that had gotten worse over the past 2 months, a sharpness like a knife that prevented finding any comfortable position.  Fortunately, we were able to show him the exercises that would help his back calm down, and he was able to play 72 holes within 72 hours.  This is not the most amazing part...

...he came back from the trip and asked to learn what he could do to prevent that pain from ever returning.

Eliminating pain is exciting, and patients are--of course--glad to be out of pain.  Preventing future incidents is additionally rewarding.  Because I take much more time per patient than most physicians, I enjoy a unique opportunity to calm fears and educate for the future.  There is often exercises in rehab or activity that will prevent pain from returning in the same way.  I want to highlight the best start towards prevention which is a healthy mental attitude.  In three steps:

1) Loving Curiosity:  An attitude of curiosity and acceptance is crucial for lasting changes.  You must view your problem as a experience you are having, not a fault or failure.  Instead of thinking, "I have horrible posture" or "I am lazy and never exercise", you might ponder, "what get's in the way of me exercising?" or "what type of activity would I like to do?"  Too often we close the door on change by attacking the one we're trying to help: ourselves.

2) Seeking a plan:  Steps toward prevention most often include (a) optimal movement, (b) increased sleep, and (c) healthful diet.  Is there an area you would like more information on?  Do you think you could use an expert opinion on how to move, what to eat, or how to attain more rest?  Ask your physician or friends if they know an expert in that area.  Browse a few blogs and get some simple tips.  You could even comment on this blog and we'll continue the dialogue.  Be encouraged to take small steps, but keep stepping forward.

3) Following through: This is not about willpower.  Repeat that to yourself.  You will not continue activity which you do not truly enjoy.  You cannot force yourself to participate in something you find miserable or undesirable.  Dream of activity you would like to do, imagine how you might feel with appropriate rest, and how delicious healthful food might taste.  By all means, if you find yourself slowing momentum or worse yet, quitting--stop and return to step 1) Loving Curiosity.

You can best help someone you love, equipped with fresh ideas, and continuing to take small steps forward.  Best wishes on seeking the changes you desire!