4-D
Another busy season has begun and it will certainly pick up speed until the end of the year. It’s not until after all the festivities are completed that we settle into the winter months to reflect and plan for the future. Each year, it’s like a roller coaster ride of successes and failures of our own personal health quests.
Another busy season has begun and it will certainly pick up speed until the end of the year. It’s not until after all the festivities are completed that we settle into the winter months to reflect and plan for the future. Each year, it’s like a roller coaster ride of successes and failures of our own personal health quests. Rarely do people stay on the straight and narrow path the entire year. I must admit, it’s pretty easy to get off track. As I pondered the steps necessary for success, I wondered what actions and/or thoughts drive people who are successful in their goals. So here is my 4-D approach that may be helpful for you. Go ahead and start now. Why wait until January to begin a new routine? Think about the success of staying mindful during those holiday events and family functions. Wouldn’t it be great to begin the new year weighing the same or less? Or to trade a bad behavior for a good one?
A DECISION
It begins with a decision. Hundreds if not thousands of decisions are made every moment of each day. Many are automatic and routine, while others can change the course of travel in a person’s life. The definition of decision is to make up one’s mind. I’ve noticed some people have a very solid decision-making process, in which once their mind is made up, little will change it. Other minds, however, seem to be more easily influenced and, are therefore, swayed away from their original intention. The moment when a decision is made is the crucial time that result in some type of action. Decisions, in essence is an action-based thought. Decisions are made in the privacy of our home, in the car, at work or amongst groups of people. On this platform, I want to speak to those decisions made for the betterment of life and lifestyle. Individuals make choices all day long about foods, because we need to eat to survive. At some point in our life every one of us has made a dietary choice to lose weight or to start an exercise program. Yet, the majority of people fail in their attempts. In that case, there must be more than just a decision to make a change. It’s a physical, emotional, and psychological response that must align to be successful. That moment when a decision to make a lifestyle change is made, the brain becomes transfixed. The excitement and the energy spent is paramount, at least in the short term. How does one get all three to align?
DEDICATION
Every one of us is dedicated to something whether it’s our significant other, our work, our family, or something else. I read it in obituaries: A dedicated mother, a dedicated father, etc. It surely takes some type of dedication to be successful in the end goal. What would it take to be dedicated to yourself? Many of us have been trained to put others first, and in response, we suffer because of it. While others first can seem like the right thing to do, it’s not often the best thing for the self. If your significant other is demanding and needy, overtime, placing that person before yourself will leave you completely depleted. However, children who cannot care for themselves, need attention and care, but that doesn’t mean you neglect yourself.
Dedication is the commitment to a task or purpose. Dedication is essential for success in any area of life, but in particular to a change in lifestyle. Our brain is a record of the past and each of us have our default system we move to, good and bad. When we feel certain ways, we gravitate to those behaviors of the past. Even if it’s destructive behaviors. Importantly, though, is that our brain can be rewired to new patterns of action. It requires dedication or a commitment to achieve a certain purpose.
DISCIPLINE
As a child and as a parent the word and actions of discipline were worn out. However, the act of discipline is teaching so that the child will behave in a certain manner. Discipline, by definition is the practice of training people to obey rules or a code of behavior. Scripture in Hebrew 12:11 says, “No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.” It seems that discipline is a necessary ingredient in our success for lifestyle change. As it is unpleasant, especially after a few weeks of training, in the long run once a new routine is established, those brain waves will have new patterns of behavior. Creating a new default system.
DELIVERY
Out for delivery. That’s what my email tells me when I’ve ordered something. My package is on its way. There is an excitement about it. That anticipation of something I’ve wanted. Think about your package as a life that is rich and healthy. There are no quick fixes. It’s taken years or decades for your body to get to where it is now. It will take time to repair damage, create new cells, and feel better. The good news is that people often notice within a few weeks how much better they feel. Your health is out for delivery, but when will you get it? Are you willing to make the decision, be dedicated, and have the discipline? If so, then your package is right around the corner. If you need help getting started, I know a good health coach….
Health Bite: What’s keeping you from 4-D?
Dealing With It.....
When I was a little girl, I loved playing poker with my dad. It was usually the two of us with my mom's cousin at our family cabin. The cabin was primitive, and at night with no television, it was a time to play cards. We sat at the kitchen table with a kerosene lamp on the side.
When I was a little girl, I loved playing poker with my dad. It was usually the two of us with my mom's cousin at our family cabin. The cabin was primitive, and at night with no television, it was a time to play cards. We sat at the kitchen table with a kerosene lamp on the side. Because I was the young one with the best eyes, I usually sat in the middle where there was only limited lighting. We would divide the chips and "ante up" to begin the game. The dealer got to decide whether it was black jack or five card draw and what cards, if any, were wild. It was the only place my dad played cards with me. It's one of the best memories I have of him.
In life we are dealt circumstances, many beyond our control. The hand we hold will look different throughout our journey. Sometimes we can hold onto our hand and play, hoping it's enough to get through. Other times, it's necessary to throw a couple back and take a chance for something better or maybe even a wild card. Perhaps that new outlook will change the circumstances for the better.
How do you play the cards in your life? Do you hold onto your hand because you don't want to take a risk? Unless a few cards are exchanged there's no way to know if there's something better in store, but the risk is the next cards drawn could be worse. Sometimes we get stuck in our routines and cycles of life that may not be serving us well. While some people are big risk takers, others tend to be more conservative. Which area do you fall into?
Think about what's not serving you well. Is it your current job? A relationship that's holding you back? A health crisis? Imagine your life in a different way...what does it look like? What can you do today to make a change and find peace, joy, and balance?
I think in order to grow, we must give back some of those cards and explore what else is possible. It's a chance for growth and explorations and adventures! Even if you draw a deuce, it will be okay. Ever heard of the word, bluff? I was pretty good at that part in cards. Sometimes it's necessary to bluff in life too. What I mean by that is the attitude in which the deuce is handled. Being grumpy, mad, or having a poor attitude is not healthy and serves no good purpose. That deuce is a gift. It was drawn for a reason. Treat it so and treasure it as such. There is something to learn from it, so start learning.
Each of us is shaped by the cards we are dealt and the ways we play them. If you've ever had a royal flush, you'll understand the feeling that comes with holding the highest possible poker hand. It feels great to take that chance and win the hand. But it is just one hand in many events of life. It usually doesn't happen that often, the odds are against it. That's doesn't mean though you shouldn't take the chance. Look at the cards in your hand right now. What can you throw back that will allow the possibility of something better?
Health bite: It's not the hand you are dealt, it's how it's played.
Decisions, Decisions.......
So many decisions are made throughout our day. What to wear, what time to leave, do I have time to get that laundry started? According to a recent article in Health Magazine, the number of decisions we make throughout the day can be sabotaging our health. According to Judith Beck, PhD, and author, our decisions should be automatic. When we are faced with too many choices, our brains are overloaded with making decisions, creating decision fatigue. The result? Poor decisions. Making choices in advance will help us stay on track and eliminate the "Should I? Shouldn't I?" struggle. The article goes on to give us five ways to help with day-to-day decision making for staying on our nutrition track.
FORGET YOUR FREE DAY--For many dieters, a "free day" means eat whatever you want. For some, weekends means no control until Monday morning, however, this type of splurging undermines all the hard work you've done. Getting on the scales and seeing your hard work become undone is often discouraging. Those people who allow "free day" are more likely to gain their weight back.
TREAT YOURSELF EVERYDAY--How about a cookie or a piece of candy? Allow yourself a treat each day, but plan it out in advance. Keeping the calorie count in your day's allowance, you may decide to have a piece of candy after supper. If you have decide to have the cookie someone brought into the office, that' s okay too. Just plan it into tomorrow's calorie plan.
SAY YES TO SOUP SUNDAY--Limiting choices makes it easy to stay on task. Soup on Sunday, Fish on Friday, Tacos on Wednesday, you get the point. Don't rely on the brain to make good choices last minute. Have a plan. Limit yourself to take the guess work out the menu.
HAVE BACKUP MEALS HANDY--Sometimes life gets busy. Having a few quick meals can help you stay out of harms way and ward off pizza delivery. These can be foods you've doubled and put into the freezer, or maybe a prepackaged frozen meal. Either way, it's good to have a back up plan in case things go wrong.
CUT YOURSELF OFF--It's easiest to overeat at night. Set yourself a time limit. No eating after 7:00 p.m. Floss and brush your teeth so you will be less likely to snack. When you tell yourself the kitchen is closed, you won't be as tempted to go looking. It will also help you get a better night's sleep. Plus a clearer mind will help you make better decisions tomorrow.
What strategies work for you? How do you stay on track?
Health-bite: make decisions in advance