| #ffffff;" /> | | | | reading this and you really want to lose weight, or |
| For many people, taking control of their lives and | | | | improve your health or fitness level in some way, |
| health is a challenge that feels beyond their | | | | just know you really DO have a choice. You can |
| control. However, when you start talking to | | | | make it happen, or you can continue to feel a |
| people who HAVE overcome incredible odds | | | | victim in life and take no action. Even people who |
| – in their health, in their lives, in their | | | | are unable to walk have a choice with their health |
| financial situations – you see that it has to | | | | – not only is the Special Olympics an |
| do with what people BELIEVE they can | | | | international event, but even local large marathon |
| accomplish! They see the possibilities, not the | | | | events have categories for people with physical |
| limitations. | | | | limitations. Today there is no excuse for not |
| A great example is in the movie, “The | | | | working towards improving your health. If you |
| Secret”. A man crashed his airplane and | | | | really want to. |
| broke just about every bone in his body. Doctors | | | | Making it happen in small bites |
| believed that he would never come off the | | | | So you have decided you really do want to |
| breathing machine, and certainly would never walk | | | | improve your health. But it all seems really |
| again. To make a long story short, this man did | | | | overwhelming and you’re not really sure |
| everything in his power to prove them wrong and | | | | how you can make such big changes! Excuse the |
| he DID walk out of the hospital on his own! I saw | | | | pun, but take it in small bites! If you want to |
| other examples of this when I worked in a | | | | improve your eating habits, one effective tool is |
| county hospital, myself. The power of the human | | | | to write down everything you eat for three days. |
| spirit is incredible. | | | | You’ll be amazed at how enlightening it is. |
| But you have to want it. | | | | Awareness is the first step: You have to know |
| There are stories of people overcoming other | | | | what you’re doing before you can figure |
| obstacles that some would say are too great to | | | | out what you need to change. |
| overcome. Examples include losing large amounts | | | | Buy a small notepad that you can carry with you |
| of weight, or working towards a better education | | | | everywhere and every time you eat or drink |
| and moving out of poverty into wealth. I work | | | | something, write it down. Since it’s just |
| with health professionals who dream of starting | | | | for you, you can write as little or as much detail |
| up their own businesses. Many will stress over | | | | as you want. You can even write down how you |
| spending the money for my services, but this is a | | | | felt, such as ‘hungry’ or |
| dream they really want to accomplish. They have | | | | ‘full’ or ‘guilty’ or |
| serious doubts in the beginning that they can | | | | ‘great’. If you want to log it |
| make it happen, but soon they are living their | | | | somewhere, there are many online locations |
| dreams! | | | | where you can do this. Free examples include and |
| How many times have you heard someone in | | | | mypyramid.gov. At the end of three days, look at |
| their 90’s say, “If I had known I | | | | it. Most people already know what foods are |
| would have lived so long, I would have taken | | | | healthy and which ones are not. If you’re |
| better care of myself”? I think | | | | not really sure, contact a registered dietitian (RD) |
| I’ve heard this WAY too many times! But | | | | to help you learn how to improve your current |
| we can all take a lesson from this! We CAN be in | | | | eating habits. Many people call themselves experts |
| control of our life and health! You just have to | | | | in nutrition, but the only educated and trained |
| want it, and want it badly enough to do | | | | professional who can take the science behind |
| something about it, no matter how hard it is. | | | | nutrition and help you apply it to YOUR life is an |
| I was exercising the other day and worked a little | | | | RD. |
| harder than usual, getting ready for a fitness | | | | Once you have looked at your food diary and |
| conference in a few months. Of course I want to | | | | realized where you could make changes, this next |
| be as fit as possible for this event, because other | | | | step is extremely important. Pick just ONE change |
| fitness professionals from all over the world will | | | | to work on! Maybe that change would be to stop |
| be there. I worked one muscle group that I have | | | | eating the candy bars in the afternoon. Now, the |
| not worked in a LONG time, and as I felt the | | | | first time you try that, you are STARVING, and |
| burn, I realized that this was something I was | | | | all you can think about the rest of the day is that |
| willing to push through in order to achieve a goal. | | | | candy bar! So, start snacking on fruit instead. You |
| You could say I’ve done the same thing | | | | have not only eliminated a high-calorie, high-fat |
| with my business: I have been willing to step off | | | | food from your diet, but now you’ve |
| the ledge into the unknown to create a dream I | | | | added a health source of phytochemicals and |
| believed I could create. Those who are willing to | | | | antioxidants that are good for you! The bottom |
| take those risks or feel that burn know what | | | | line is you have eliminated excess calories by this |
| I’m talking about. You have to want it. | | | | one change! Once this is part of normal life, and |
| Do you want it? | | | | no longer an effort, you are ready for a next |
| First of all, you have to actually see the life you | | | | change. Continue this process, one step at a time. |
| want. Mentally imagine you are already there, and | | | | Before you know it, your diet has changed! I will |
| then, with eyes closed, walk through a day of | | | | warn you that it won’t always be easy, |
| what it is actually like. Once you have done this, it | | | | but you will be working in the right direction. |
| becomes more real. The next step is to create | | | | Finally, let’s look at how you can add |
| intentions to make it happen; become proactive! | | | | exercise to your life. If you decided that |
| Taking it one day at a time | | | | tomorrow you will start running, chances are good |
| Oh, how many times have I heard, ‘but I | | | | that you wouldn’t last too long, |
| want to lose it now!’ For weight loss or | | | | you’d end up out of breath and the next |
| improved fitness or optimal health, the key is | | | | day places would hurt you didn’t know |
| consistency. My nutrition clients fit two categories: | | | | existed. The only benefit you’ll get from |
| Those who are willing to travel the long road | | | | the experience will be from the stories you tell |
| towards new habits and beliefs, and those who | | | | your friends of the silly mistake you made by |
| become discouraged and give up. Guess who the | | | | trying to start an exercise program! |
| victors are? Changes to health habits do NOT | | | | So, start with a walk. And it doesn’t have |
| happen overnight! If healthy and balanced eating | | | | to be a long walk, either! Just five minutes a day |
| were that easy, and only had to do with hunger | | | | to start will not only get you in the habit of |
| and fullness, we would not be a country with over | | | | actually doing it, but will help ease you into the |
| 60% of our population obese. Even if a person | | | | activity. In a week or two, add another 5 minutes. |
| only has gained great amounts of weight because | | | | Now you are walking 10 minutes a day! Laugh all |
| they didn’t exercise and really | | | | you want, but a month ago how much were you |
| didn’t know how to eat for health, the | | | | walking? Health organizations recommend 60 |
| road to losing that weight involves time and | | | | minutes of exercise a day, but you can break |
| serious commitment. Old habits must make way | | | | that into 10 minute intervals. So, in two weeks |
| for new habits. They must now cook more, | | | | you are walking 10 minutes, but time is limited, |
| make different food choices and different activity | | | | and you don’t feel you can justify |
| choices. It isn’t as easy as ‘going | | | | extending it to 15 minutes. So, where else can |
| on a diet’ and then going off. It is a life | | | | you start walking another 5 minutes, and then can |
| change for the rest of their lives. | | | | you turn that second 5 minutes into a second set |
| Goals and plans | | | | of 10 minutes? See where I’m going with |
| Just as with business, if you want to improve | | | | this? Before you know it, in a few months, you |
| your health, you must determine what that | | | | really ARE walking 60 minutes a day! Again, |
| means. Do you want to lose fifty or 100 pounds? | | | | don’t laugh; how much are you walking |
| Maybe it’s just twenty pounds or five! | | | | right now? And you will see the results of this |
| Regardless of the amount, you must be clear | | | | exercise… if you stay consistent and do it |
| what your goal is. You must then determine how | | | | daily, and weekly, and monthly, and yearly. |
| you will accomplish this goal. Some people can do | | | | Improved health can be a part of your life. You |
| this by themselves. There are many stories of | | | | must take charge and make it happen, though. |
| people who just decided one day that things | | | | First you must determine what it is you want to |
| would be different, and they started eating less | | | | improve, then you must create a plan to make it |
| and stepped outside their door and started | | | | happen. Your plan must include how you will make |
| exercising! Other people need someone to guide | | | | these changes a regular and consistent part of |
| them and be accountable to, who will support | | | | your life from now on. Take small steps (and |
| their efforts. | | | | bites) at a time, and then just do it! |
| No matter what category you are in, if you are | | | | |