Last update: 24-Apr-2014 12:29 am
Thursday, April 24, 2014
Trinidad & Tobago Guardian Online
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Get back on the wellness track
By the third week of January, more than 46 million Americans admitted they were struggling with their healthy resolutions, according to a survey by Evolution Fresh.
If you too are also struggling, all is not lost. Instead of throwing in the towel completely, try any one of these ideas to get back on the wellness track.
Ditch the scale. You are more than “your number,” but when you weigh yourself, that can be hard to remember. More often than not, people who weigh themselves tend to do so too frequently and feel defeated, judged and inadequate.
Your health does not fluctuate day-to-day like the number can. Remember that by definition, weight is simply the measure of gravitational force keeping you on planet Earth. There’s no problem with measuring and tracking, but there are healthier things worth tracking like duration and frequency of exercise, hours of sleep, number of times you stopped yourself from emotional eating, and all the great things you do for yourself and others.
Fall in love with your fridge. At least once a year, your fridge needs a good, deep clean. Take everything out, wipe down the shelves, wipe off bottles and jars, check expiration dates, and toss anything that’s past due.
When you put the food back in, make it more organised. Keep vegetables together in the crisper drawer and jellies and jams on the same rack in the fridge, and group your fruits together.
Make a list of what you already have and then look online for new, healthy recipes that will let you use some of the things you forgot you had. A cleaner, leaner fridge helps make mealtimes easier to handle, and can keep fresh, healthier food more readily available.
A clean refrigerator will help you put together balanced plates. One tip tip to help you eat healthier without restriction and deprivation, is the “half-plate produce” guide.
Vegetables and fruits are full of fibre, vitamins and minerals. They add texture and flavour to your meal and they help make “portion control” so much easier. Any combination of colourful produce will do. Don’t overthink calories, carbohydrates or whatever.
Want mac and cheese the “good way?” Go for it, but plate it up with half-plate roasted broccoli. How about a savoury, rich risotto? Plate it up with a side salad. These meal examples may not be perfect, but they are realistic and more balanced than skimping out on produce.
Take a NoFilter selfie. One of the most buzzworthy short films that debuted at the Sundance Film Festival last month was Selfie, which challenges teen girls and their moms to redefine natural beauty—and to take an honest selfie without filters.
As the film uncovers, most moms pass their insecurities on to their daughters. Women in general pass on insecurities to other women when they engage in fat talk or body bashing. You can’t escape the triggering images available on all types of media, but you can control how you respond to them.
One thing everyone can do is stop the dreaded “compare and despair.” Comparing yourself to someone else is toxic. Instead of picking on your bumps and lumps (we all have them), call a truce with your body and look for ways you can appreciate it. Taking a natural selfie——without trying to change it is a simple place to start.
If you’re still measuring your exercise by calories burned, you’re selling yourself short. Exercise keeps your heart and muscles healthy, gives you energy, and is associated with a reduced risk of chronic disease. Exercise is way more than a calorie counter. It’s preventative medicine. Don’t get stuck focusing on weight loss and changing your appearance. Change the way you see it! Imagine how great you’ll feel if you focused on health benefits.
Failing your resolutions are not your fault—it’s the diet mentality that often strikes with the guilt of holiday indulgences. A healthy lifestyle is sustainable for years when the goals are realistic and positive.
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