Happy Holidaze!
Nope, that's not a typo. We're likely all in a daze from the over-stimulation of too many parties, too many commitments, too much food, too much drink, and just plain too much of everything. If you're sitting there feeling like an over-stuffed goose as you read this, take comfort in knowing that you are not alone, and that it isn't the end of the world. In fact, you can put those pangs of guilt away, and give thanks for being blessed to live in a place where you can be over-fed. Then pat yourself on the back, grab those boot-straps (or ankle weights) and get back on the road to being the best *you* that you can be. Here are a few suggestions to help you along:
- Put away the guilt (I know I just said that, but it's worth repeating). How many times have you over-eaten to stuff those guilt pangs from having over-eaten? Maybe you haven't, but I have. If pigging out is the worst thing you've done lately, you ought to be a candidate for the Nobel Peace Prize! So stop beating yourself up. It doesn't burn up calories anyway!
- Make a reasonable, achievable health-related goal for the next week, NOT the next month or year. Forget the 'New Year's Resolutions' and just concentrate on the next few days. If you want to lose 20 pounds, you will not dump it all at once. It got there an ounce at a time, and it will go away in the same manner. A loss of approximately 2 pounds in one week is considered to be reasonable and healthy for most women.
- Practice leaving food on your plate. If you are eating something because you think it would be a shame to toss it (and not because you're actually hungry) ask yourself why you're treating your body like a trash can. Throw away the unwanted food. Not one single kid in some impoverished foreign country will suffer from your action, despite those dire warnings from childhood.
- Park farther away from the mall or workplace entrance (or wherever it is you're going) if you can do that. You may be surprised at how many extra miles you can add in a week just by making such a simple change. If you have a pedometer, wear it and check it out. I was amazed to see that I had added 4+ miles per week to my walking tally by changing my parking habits.
- When you get a craving for food (and it isn't time to eat), wait 10 minutes and see if the yen is still there. If so, go ahead and indulge, but take less than you think you want. You'll usually find that the craving goes away if you wait those extra minutes, and if it hasn't, you can defuse it by taking just a small helping. Sometimes it's really the taste you want, and once you've had it, you're satisfied.
- Drink water when you get a craving for more food. Many of us have trained our psyches to misinterpret thirst as 'hunger'. Satisfy your thirst, and often the other cravings will vanish. Did you know that drinking lots of water will also help decrease cigarette cravings after a meal? It's the truth. If you're trying to quit smoking, give this a go!
- Stock up on more protein and fiber foods, and fewer processed foods. Proteins will curb cravings longer, as will higher-fiber carbohydrates. One reason is that higher fiber content causes food to be metabolized more slowly, thus avoiding the sugar blast from highly-processed foods (carbs become sugars in our bodies) and its resultant let-down, which then leads to craving sweets. It's a vicious circle, but you can stop it before it starts.
- The most important part of any plan for self-improvement is having that *plan* in the first place. So make a list (write it down – that reinforces it to your brain) and try to do something each day that takes you closer to your goal. You can do it!
On another note, I happened to see this article on Parents.com, and thought it was fascinating, so I'm sharing it with you: Baby's view of birth
May we all have a joyful, abundant 2008!
If you have any questions, please write in and ask! I'll do my best to give you the help you need, or direct you to a good source for more information.
Nancy Miller, RN, BA Psych, CHyT
Nancy Miller got her RN degree in 1975 and went on to earn a BA in Humanistic Psychology from Goucher College in 2002. She's also a certified hypnotherapist and an ordained minister. Nancy is the mother of one child, her 24 year old son Eric, of whom she is extremely proud.
Looking for more Nurse Nancy? Read her feature column on "Beauty and the Bash"!
