Susan Weiner Nutrition

These Q’s were posed to me by www.everydayhealth.com, but I think they ask what we are all thinking. Let me know what you think of my responses and PLEASE feel free to add your own!

1. We all make New Year’s resolutions, and often these resolutions involve wt loss or fitness goals. but many of us quickly lose traction and don’t achieve our goals. What are the psychological and emotional reasons behind these failures?

Sometimes “life” seems to get in the way of our goals, particularly if we set the bar WAY to high! Any positive or negative change in your professional or personal life can set up a potential road block to healthy eating and regular exercise. Often taking care of yourself becomes an after thought, and your initial resolution goes out the window. Rather than attempting to obtain an unrealistic weight or body type, take smaller more achievable steps to help improve your overall health. Eating more fruits, vegetables and fish can help improve brain function and general fitness.  Increase your physical activity by committing to regular exercise (that fits into your schedule). An exercise induced “endorphin” release can help alleviate physical and emotional discomfort. Most of all, be realistic and keep moving forward!

2. What is the biggest mistake people make when making a resolution? Are you setting yourself up for failure when you make a New Year’s resolution to lose weight or get fit?

The biggest mistake is to make resolutions that are unrealistic. Unachievable goals  will  lead to disappointment (i.e. losing 10 lbs in a week). If you are not ready to commit, don’t force yourself to change just because “everyone” is making New Year’s resolutions! Instead set achievable, do-able goals for yourself. Start increasing your intake of fresh vegetables at every meal, while decreasing your consumption of cookies. Success with one small goal, will lead to bigger goals and eventually improved fitness!

3. How do you set reasonable, healthy expectations when you resolve to lose weight or shape up at this time of year or any other time of year?

These are “your” expectations. They should not be based on a time of year, or what anyone else is doing. Figure out what obstacles exist in your life and address them one at a time. If you’re not exercising enough, don’t start by overscheduling yourself at the gym. Set up a realistic time to workout, or take a walk for just 30 minutes three times a week to start. Working out at home can be fun! Try a fitness DVD or start  walking with a group of friends.

4. What kind of support should you seek to help you achieve your goals?

Choosing a support system is  a personal and individual choice. I don’t believe in announcing to the world that you’re “going on a diet”. But it is very helpful to share your goals and desires for leading a healthier life to loved ones that you trust. It might be helpful to begin a dialogue about your goals with those you live with so that they support you and don’t unknowingly sabotage your goals. You can help them as well! Seeking the help of a registered dietitian, personal trainer and your medical doctor can also help you get where you want to go!

5. What are three things you can do to improve your chances of success before you make a healthy lifestyle change?

• 1. Set goals which are attainable, realistic and specific. (Not specific as in “I want to weigh 120 lbs by April 1″), but specific as in “I want to eat 2 more servings of green vegetables every day”.
• 2. Build your support system! Include family, friends and health professionals  that you trust most.
• 3. Identify the reasons you want to make a change and use them as motivation (i.e. if you want  more energy to play with your kids, put a picture of them in your wallet to look at throughout the day).

6. Why is it so hard to keep the weight off after a diet, and what can you do to maintain weight loss?

The word “diet” is a four letter curse word, as it refers to restriction. Erase it from your vocabulary. Diet should only be used to describe your daily food consumption, not a scary term which denotes deprivation. LIFESTYLE change is what we should all be aiming for. If you go on a diet, you will eventually go off a diet. If you change your lifestyle (with proper nutrition and physical activity), it becomes part of the fabric of who you are!

7. Can you rearrange your life in any way to make it easier to avoid diet temptations?

Absolutely! Stock your refrigerator with fresh and colorful produce. Try new fruits and veggies at least once a week. Take a healthy cooking class with a friend or your significant other! The idea is to enjoy your food. Pre-portion snacks into plastic baggies so you can grab them on the go and avoid temptation to over eat. If you typically stop at a drive- thru on the way home from work, change your route home!  Cook  more at home, and bring your lunch with you to work or on your travels. Eat regular meals and snacks throughout the day to avoid becoming overly hungry. And of course, drink plenty of water (let’s not confuse hunger and thirst).

8. What advice do you have for people who just don’t like to exercise or who avoid it for other reasons?

There’s a physical activity routine for EVERYONE! Find the option that works for you. If you’re intimidated by the gym, start walking in your neighborhood.  Many gyms offer free training sessions as part of the initiation fee. Join a dance class (Zumba is great fun), or look for a local indoor pool in your area. If you want to begin by exercising alone at home try a workout DVD or one of the newest fit-video games systems like Wii Fit, Xbox Kinect or Dance Dance Revolution. Walk your dog, take the stairs and park the car a little further away from your destination. Also, think about getting a pedometer. That way you can monitor your walking progress. Just get moving!

9. When you’re making a resolution to improve your health, who should you recruit to be on your wellness team?

Always consult your doctor to see if there are any particular health issues that need to be addressed. If your cholesterol levels are high or you have elevated blood sugar, there are specific corrective actions that can be worked into your new healthy lifestyle plan. A registered dietitian is an excellent person to help you develop achievable and realistic goals.  Discuss your plans with people you trust, such as your family and friends. The most important person to be recruited is YOU! Remind yourself that you’re doing this to be healthier.

10. It’s easy to make excuses when you’re juggling work and family responsibilities. How can you make time for your resolutions in a hectic schedule?

Start with small, gradual adjustments, and make your health a priority. Set your alarm a few minutes earlier every morning to stretch, and do some deep breathing exercises. This will set you up for a positive day. Plan to make this work for you. Prepare your meals in advance. Schedule your exercise. Food shop with a specific list, so the foods you keep at home are mostly healthy and nutritious. Think of yourself as a priority. You will burn out from your hectic schedule, if it doesn’t include proper nutrition and physical activity.

Please send me your comments and thoughts! How do you handle your hectic schedule and still meet your goals?