Here's an interesting link to a New York Times article on foods we should include in our diet. This might be a great addition to our 2010 lifestyle.
http://well.blogs.nytimes.com/2008/06/30/the-11-best-foods-you-arent-eating/?em
The New Year opens the door to a symbolic new beginning. It is estimated that over 100 million Americans make a new year’s resolution, but only 20% are able to stick with that commitment for change. Tonight we will discuss some “down to earth” techniques for enhancing your chances for success.
Are there some general categories of resolutions that are commonly made by Americans?
• Losing weight or eating more healthy
• Increasing our exercise regime
• A commitment to quitting destructive behaviors such as smoking, alcohol use or gambling
• Saving money
Why do 80% of us tend to fail at maintaining our commitment to change?
• Our resolution is not realistic (we say that we want to lose 50 pounds vs saying that we want to lose 1-2 pounds per month)
• Our resolution is not broken down into little steps (if you commit for increase your savings, it is daunting to imagine trying to save $1000s per month. Try to save $10-20 per week by doing things like not running through Starbucks in the morning or going home for lunch one day a week.
• Our resolution is based on something in the future vs something we can achieve each day (perhaps your goal is running the New York marathon which is far into the future… you’d be more successful sticking to your regime if you focus on running 30 minutes each day for the first week, and increasing your time and distance each week after you are successful.
• Our resolution is based on someone else’s desires vs our own. If you are making a resolution for someone else you are probably not going to be successful. The key to enhancing your success is resolving to something you are committed to change, and feeling confident that it is a real priority in your life.
Any other tips you might suggest?
• If you find yourself slipping, don’t give up. Readjust your goal to something that is “do-able”
• Ask for help or support. Perhaps you’d do better if you have a partner in your goal, or feel more motivated to change if a family member or friend urges you on. Research indicates that people do better with their resolutions when they are working together with someone else to achieve their goal.
• Remember it is never to late to try again… a recent survey from the University of Washington found that most people don’t reach their goal on their first try. So remember it is not about will power, it is about your willingness to keep trying.
Can your social ties affect your weight? Some new research indicates that peers can effect your weight.
Tell us a little bit more about the new research that was just released.
• A study funded by the National Institute on Aging, utilizing over 12,000 participants showed that thinness and obesity are socially contagious. (study collection of data 32 years- multigenerational)
• If a person slims down, the people around them may also lose weight
• There is an acceptable norm for weight and people tend to share the same eating and exercise habits.
This is an interesting study. What else did they learn from the study?
• Acceptance: If someone you care about gains weight, your notion of an acceptable body weight may change and you may decide it is okay to go up in weight.
• Gain: When people become obese, the risk of their closest friends becoming obese over the next 2-4 years increases by 171%. Spouses chances are up by 37%
• Loss: When people lose shed pounds, it has a ripple effect and increases similar weight loss in friends, siblings and spouse.
• Gender: Men’s weight effect their male friends and siblings and female weight changes tend to effect their girlfriends or sisters more than brothers or guy friends. Men look to men to vise versa.
If we want to create a change in our lives, what are some healthy tips for those wanting to create a healthier lifestyle
• Exercise 3-5 times a week and include cardiovascular workouts
• Cut portion size and eat a little more often
• Drink plenty of liquids, limit sugars & white flours, and increase your fruits and vegetables.
• Lose weight slowly & focus on realistic goals, and focus on creating a healthier you!
Recent statistics have shown that dieters are very optimistic about their ability to lose weight. But, is the optimistic viewpoint just hopeful thinking, or reality?
Tell us more about recent statistics.
~In a Consumer’s Report survey of over 2000 Americans, 75% of people say believe they will be successful in losing weight and meeting their goal. 19% are unsure if they can accomplish the goal, and 6% are pessimistic.
Do we know how people are trying to lose weight?
~ 67% are trying to do it alone
~16% are using free programs
~8 % are paying for weight loss programs
~ But what we do know for sure is that within each of these groups, most are watching their food intake in combination w/ exercise.
And what are American’s reasons for dieting?
~44% want to improve their health
~20% say they just want to feel better about themselves
~13% say they want to look better
~12% want to improve their fitness and endurance
~6% are losing weight because of a MD’s recommendation
What are some suggestions for being more successful as a dieter?
~Be realistic about your weight goals
~Set small steps for yourself, so you can measure success
~Find a program that works for you, and is healthy and not based on starvation or deprivation.
~Do it for yourself… no one loses weight unless they are really motivated to change.
~If you find yourself unsuccessful, seek the assistance of a trained nutritionist, integrative or traditional physician, or eating disorder specialist. Sometimes there are other reasons why people can’t lose weight other than determination and hard work.
~
Our society greatly value thinness, even though Americans are heavier than ever before. Today we are also seeing a higher rate of eating disorders with our adolescents and young women—and men.
What are the major types of eating disorders?
1. Anorexia nervosa- people with this disorder have distorted body image believing they are obesity overweight, even when they are dangerously thin. Many times they refuse to eat, exercise compulsively and utilize unusual habits about their eating.
2. Bulimia nervosa-people eat excessive quantities of food and then purge their bodies of the food and calories they fear by using laxatives, enemas, diuretics, vomiting or exercising. Acting in secrecy, they have high emotional shame.
3. Binge eater or compulsive over-eaters experience frequent episodes of out-of-control eating. These groups don't purge their bodies.
Who suffers from eating disorders?
According to the national Institute of Mental Health, 90% of the cases are related to adolescent and young women. But eating disorders are not limited just to young girls—men and boys also develop eating disorders and we are also seeing an increase in ethnic minorities falling prey to this illness. People with eating disorders tend to begin to withdraw from social contact, and hid and deny their problems.
What causes Eating disorders?
Dysfunctional families and relationships are one factor, and many with these disorders suffer from low self-esteem, feelings of helplessness and intense unhappiness about how they look. Anorexics tend to be perfectionists and bulimics tend to be impulsive. Family situations can perceptual the problems in homes where people tease someone about weight, eating, or their body image. Traumas such as rape, abuse, and death of a loved one can also trigger the disorder.
Why seek treatment?
ED doesn't go away on its own, there can be serious consequences. 1 in 10 anorexics die from starvation, suicide, or medical complications. ED devastates the body including anemia, heart palpitations, hair and bone loss, tooth decay, and cessation of menstruation. Also related is high blood pressure, diabetes and depression. As you can see this is a serious concern… if you or anyone you love suffers with ED it is imperative they seek an evaluation from a licensed mental health professional counselor or their family doctor.
