Transition your Life Changes

If you read last week’s blog you know I was struggling with changing my computer world from a PC to a Mac and it wasn’t easy or fun.  As I was thinking this morning I realized my transition is very similar to someone who is trying to make a lifestyle shift.

If you realized a change was going to be that challenging you may not have tried it but since you’re already halfway there’s no turning back.

I spent numerous hours this week trying to deal with email and making it work on the Mac.  In the end it’s not working so I’m going to stay on email “in the cloud” and make Gmail work for me.  I can back up my Blackberry on the Mac with the Mac address and calendar which is fine.  I can keep my Blackberry and that makes me happy.

I still have many hours ahead of me converting my QuickBooks, Quicken, Food Processor programs and word documents besides learning the in’s and out’s of navigating a Mac. 

I am giving myself the dignity of time and taking at least a month or two with a few hours here and there instead of forcing myself to do it all at once….kind of like changing your eating and exercise.

You can’t expect to go from Mac and Cheese with Fries to grilled chicken with Kale and Bok Choy overnight.  You have to transition your patterns, taste buds and try one new thing every few days or once a week.  You can’t decide to exercise one day and run a marathon the next.  You start with 15 minutes of walking and every few days you add 5 minutes till you’re walking 35-45 minutes most days of the week.

Transition into changes..

Drastic changes do not last and people anxious to get in shape overnight usually injure themselves which takes away their choice to exercise.  Those who starve themselves or try to radically change their eating usually abandon ship within a week or less.

Change is hard –whether it is learning a new computer or changing your diet.  It takes patience with yourself, dedication to the process and trusting it will all turn out for the best.

So make a small goal for each week – maybe add a new fruit or vegetable or add a new healthy dinner choice and build on it.  Spring is here making it a great time to be exercising outside and enjoying nature.

It does not matter what you weigh today but rather a year from today – just like my new computer is waiting for me it is similar to a healthy lifestyle waiting for you to ease into it – it may not be fun at first or easy but the rewards are well worth it in the future.

Is your Health on Hold?

“I’ll start working out after the project is over.”

“I’ll go back to my healthy eating plan after my vacation.”

Have you ever found yourself delaying healthy eating or exercise?  Unfortunately our health does not go on hold – your arteries do not take a vacation and are working around the clock to bring nourishment to all parts of your body.

Can we push the pause button?

Life does happen, the schedule gets hectic and the best laid plans get pushed aside.  Can we really push a pause bottom during these times and hope the body will not notice?

In reality, all the cells and organs of our body age with time.  What we eat and how we move are lifestyle factors that influence the aging process…and the good news is we can alter aging or at least keep it in check.

Current research shows our body can change within 2 weeks of a starting a healthy eating or exercise regimen…and actually alter the way your DNA responds to your genes.  If you are programmed towards diabetes or heart disease, lifestyle changes can change the programming towards normal blood sugars and a healthy heart.

Your health does not go on hold or take a vacation…

it is either going in one direction or the other.  Why not stop the excuses and realize your life is not a dress rehearsal and you have the power to alter your destiny towards the health and happiness you deserve. 

The project or excuse may always be there…but your health is one thing precious to hold onto and it is waiting for you to release the lifestyle hold button.

Paring Without the Knife

This week’s LA Times article by Michael Hiltzik regarding the man who had gastric band surgery and died 3 days later was jarring.   A 6 foot 6 inch man who weighed 300 pounds sought out surgery thinking he could get a better job weighing less.  He was only 36 years old, a schoolteacher with 6 children who had his whole life to live.

I remember back to the initial days of being a clinical dietitian at UCLA and taking care of those who had had gastric bypass surgery.  More than a few had severe health problems and some died of complications related to the surgery.  These experiences in themselves biased me towards not being an advocate for weight loss surgeries.

Personally I feel the surgery is treating the symptom, not the cause.  Research shows many who lose weight regain the weight within a 5-10 year period of time.  Why?  They have not dealt with the underlying root cause of their weight issues.

Many individuals are genetically preprogrammed to be overweight or have a weight issues.  However, a healthy lifestyle of exercise/activity and an individualized eating plan can do wonders for weight management.  It may be hard work but no surgery is required.

The conferences I attend on how weight loss surgeries change appetite, hormones, and result in high amounts of weight in a short period of time do sound appealing.  However, both the short and long-term complications scare me.

A client of mine had bypass surgery and lost half her weight 6 years ago.  She bought a new wardrobe, and was thrilled with her new self.  However, since she had not dealt with the emotional issues that brought on the weight in the first place, she regained most of the weight within 5 years.  She found herself in my office distraught and needing lifestyle skills to manage her weight.

Another one of my clients who had lifelong issues with weight was considering bypass surgery and after speaking with someone who had it decided against it.  He realized if he set his mind to it he could lose weight.  He sought out my services and is losing weight at a good clip due to his efforts of mindful lifestyle eating and exercise.

There are several types of weight loss surgeries which all require eating a very small amount of food.  If one tries to overeat, there are physical consequences.  Why give the control of your body over to a “forced” control of food? 

If the emotional issues of eating are not dealt with, no amount of surgery will keep it off forever.  Most people find a way to eat around it.  Healing your relationship with food is hard work but instead of physical it requires emotional surgery but no knives are not required.

Seek out help from a qualified professional who can bring you on a safe journey of lifestyle intervention.  You’ll save yourself more than the physical scars and financial burdens – you might even safe yourself from death – fast or slow….

Remember, it’s prevention not prescription.

Early Lifestyle Intervention Key to Diabetes Prevention and Metabolic Memory

This year’s annual diabetes conference brought me to San Francisco.  I’ve attended it for the last 10 years, rotating one year in San Francisco and next New York.  Good thing it was in San Francisco since NY was blanketed with snow.

Previous conference years have provided cutting edge research on new therapies and drugs for diabetes.  Research is changing faster than ever which is why I attend.  This year’s theme came as a surprise.

EARLY LIFESTYLE INTERVENTION is the key to metabolic memory!  What exactly does that mean?

Many of us wait until the last possible moment when the doctor states those 3 dreaded words:  “you have diabetes.”  But why wait?  What’s the point of working too much, exercising too little or putting your health on the back burner?  I hear this sentence every day:  “I know I should exercise and work on my food but something always gets in the way.”

Fortunately or not our health does not go on vacation.  The studies clearly show lifestyle is the MOST effective treatment for the prevention of type 2 or adult onset diabetes.

When you eat “clean” or in an anti-inflammatory way and exercise on a regular basis the body builds up metabolic memories.  The great news is that these memories actually get reserved for a rainy day.  A recent diabetes study showed that good control of blood sugars through healthy lifestyle can cut the risk of heart disease in half.  Sounds pretty good to me!

Metabolic memory keeps the healthy and unhealthy behaviors in its memory bank- like credits and debits.  If your body has early healthy metabolic memories/credits it actually prevents and helps your body in the future – even if you have unhealthy behaviors/debits later on.  

Healthy Lifestyle behaviors now prevent later diabetes complications of the heart, kidney, and eyes.

Why mess with your body’s memory?  Why not start developing great health memories this moment?

The resolve to start Monday may come and go and the body’s metabolic memory is ticking away.  It is waiting and ready for you at this moment – the choice is all yours to live in the black.  Remember, it’s prevention, not prescription!

Health for the New Year

Many people start the New Year off with a rigorous eating or lifestyle plan only to be back to old habits by the end of January.  How do you sustain change with your eating and lifestyle throughout the year?

The answer to that question is different for each person, but here are a few tips to start off 2010.

1.  Have reasonable expectations – many of us start with harsh plans only to be pulling out our hair by day 3 and then doing nothing.  Ask yourself:  “what do I expect of myself and is that reasonable?”  If not, what is a reasonable expectation for eating, exercise, sleep or other lifestyle changes?

2.  Think of what to ADD to your life rather than what to delete.  This approach is friendlier and allows you to feel in control.  Incorporating more protein at meals helps even out your blood sugars and can keep you from eating everything that crosses your path.  Adding omega-3 –fats helps lower inflammation in the body.  A small serving of a dark green leafy and orange/yellow/red vegetable can do wonders for increasing disease-fighting vitamins and minerals in your body.  AND a square or two of dark chocolate adds important phytochemicals essential for health.

3.  Change ONE thing at a time.  One week focus on one or two things you want to add to your diet.  The next week add 15-20 minutes of walking several times per week.  Change what is most reasonable and doable over a years’ time.  It does not matter what you weigh today – it matters more what you weight a year from today.

Having a lifestyle that works does not happen overnight: it evolves over time.  Keep your expectations for 2010 reasonable and slowly add one thing at a time till you are in the health you desire.  Your body will thank you as 2011 turns the corner.