I have to admit that a couple times this past year I’ve been overwhelmed by choosing newsletter and blog topics to write about-especially as the OHW community and newsletter readership have ballooned. I’ve sent out S.O.S. emails to the OHW Team for ideas and wracked my brain for interesting, relevant and not pie in the sky words to encourage, motivate and hopefully equip the OHW community. I hope y’all have gleaned a nugget of truth or inspiration for your healthy lifestyles from each newsletter or blog you were able to read.
All that being said, I’m feeling the heat on this New Year’s blog. I want to impart profound and motivational wisdom to accelerate you into a fit and fabulous 2014, but I want to be original and genuine too. I don’t want to do a “Top 10 Healthy Changes for 2014” or a “How to Make Your Resolutions Stick” kind of article this year.
So, I think I’m going to be a little all over the place with this one. Just roll with me please….
I have become a HUGE advocate for vitamin D. According to the CDC, 90% of African Americans, 75% of Latinos and 60% of Caucasians in America are vitamin D deficient. I recommend vitamin D3 pharma grade supplements to all y’all without hesitation.
People always ask me nutrition questions when they find out I’m a dietitian. Without knowing your personal situation and history, it is really hard to give you an accurate and relevant answer. But I DO know this. You probably are not eating enough vegetables. More vegetables will help you lose the belly fat, help you avoid gluten if you are scared of it, help you prevent chronic diseases, make you more regular and do a whole lot of other good things.
Another easy “common sense” nutrition improvement you can make is to increase your water intake. I can do some calculations and give you a specific number of ounces. But it’s a whole lot easier and just as beneficial to shoot for 96oz per day. If you aren’t halfway done with your set number of glasses/water bottles by noon, chug it.
In 2014, don’t compare your struggles to anyone else’s. Whatever your trial is (unemployment, single parenting, annoying parents, debt, backstabbing friends, friends that move away, chronic pain or whatever), it is what you are dealing with. Comparing it to someone else’s bigger or smaller trial won’t help you get through your’s any better or faster. But do ask for help if you need it.
Spend money on exercise. I’m serious. It is so true that individuals who spend money on a gym membership, personal training, quality running shoes, the “fun and unique” workouts like barre, zumba, trapeze lessons (Joanna :)), or pay for race entry fees are healthier, happier and in better shape than people that don’t spend money on exercise. Put your money where your mouth is and show that exercise is a priority in your life.
I think everyone should learn what sacrificial giving means (time, money, attention, acts of service, truly learning to understand someone) and experience the freedom that comes with gifting without expecting a return. (I am definitely still working on this one myself!)
One theme that I desire to work into all my nutrition counseling conversations is this: “Give yourself permission to eat when you are truly hungry. Learn to identify true hunger signals. Stop eating right when you feel full. Learn what the different levels of fullness/satiety feel like.”
Maggie’s book recommendations that I’ve read recently: Unbroken; Kisses from Katie; Killing Lincoln; The Meaning of Marriage; Bonhoffer: Pastor, Martyr, Prophet, Spy; Domino: The Book of Decorating and Domino: The Perfectly Imperfect Home
Do not treat your young dog like a child. Dogs are not children. They run faster than you can at 2 months old and they will never understand you like a small human can. Trust me on this one…
What is nutrition counseling? In a nut shell: 1. We get to know each other. Food is very personal so we have to have a good relationship if I’m going to get all up in your business. 2. You talk. I do mental assessments that I’m trained to do. 3. I help you prioritize what you want to work on in the areas of food, your weight, your health, your sports performance and how food is intertwined in most aspects of your life. 4. We make progress. I give you as much information and resources as you want. You talk a lot. Sometimes we take measurements. We share and improve recipes. I ask you tough questions. Sometimes I make you cry in a good way. We figure out the best food, meal timing, macro, food amounts and hormone regulating strategies for your goals. 5. Hopefully, I help you have victory over food, enjoy food to the fullest and show you how food can help you reach your weight, health and performance dreams.
Three things that are good for systemic stress: sleep, exercise and quiet time (as in media black out, do something relaxing that you enjoy that you don’t turn on).
Practice cooking please. If you can read you can cook.
Quotes I found online today…
- Edward Smith-Stanley (1752-1834) – English statesman, three times Prime Minister of the United Kingdom, “Those who do not find time for exercise will have to find time for illness.”
- Paul Dudley White (1886 – 1973) – an American physician and cardiologist, “A vigorous five-mile walk will do more good for an unhappy but otherwise healthy adult than all the medicine and psychology in the world.”
- Henry Ward Beecher (1813 – 1887) – a prominent, Congregationalist clergyman, social reformer, abolitionist, and speaker, “The body is like a piano, and happiness is like music. It is needful to have the instrument in good order.”
Y’all know that I really struggle with the cold weather. A couple things that have helped. 1. Keep moving and you’ll stay warmer. 2. It really is about clothing material and quality (see my statement above about spending money on exercise equipment). 3. I MUST get outside. Even if I really don’t want, I feel so much better after being outside. Here is a fun Nike video about sports in a winter wonderland.
Whelp. I still have more ramblings I could share but I’m out of time. Happy New Year’s!
Shameless plugs if you’ve gotten this far: The OHW Christmas specials expire tonight! Starting January 1, insurance will cover visits with me as a dietitian. You have nothing to lose by setting up a free consult with me so shoot me an email at firstname.lastname@example.org. And here is an insider’s tip on an amazing deal on personal training.