Changing Behaviors

How many times have you heard people say they wanted to do something?

…To lose weight
…To be stronger or bigger
…To travel oversees
…To get a job that pays more
…To go back to school
…To start own business

But, what does one really do to achieve their wants? Most of the time there is a huge gap between wanting something and actually doing something to get it.

Often times people see where they are, and where they could be.
But then the brain non-consciously calculates the distance to get from point A to point B. Often times a conflict of interests arises and the brain realizes that in order to make the change it might mean giving up something else important or changing a current lifestyle, which can create stress. In order to avoid the stress some people may choose to not go after their goal. The prime reason people do not do something is because they are afraid of failing.

Instead of taking the risk, people often make excuses as to why we can not achieve their goal.

...I do not have time to go to the gym to lose weight
…I have a fast metabolism, I can’t gain weight
…Gas prices are too high for me to travel right now
…I do not want to have to start over somewhere new
…I do not have time to juggle work, school, and a family
...I do not have the means to start my own business

Negative thoughts prevent change from happening. The most common ones are:

• Arguing the downside to change (I can not cook healthy because my kids will not eat it)
• Denying the need for change (I am not as fat as other people, I do not need to lose weight)
• Accusing others of getting in the way (I do not have time to work out because I have to take my kids to practice)
• Disagreeing with advice to change (I do not see the problem…)
• Begin the process half-heartedly (ok, ok…)
• Getting moody when actioning change (grrr, its not fair that I have to go to the gym and workout while you get to sit around and eat ice cream all night)
• Procrastinating and delaying tactics (I’ll start tomorrow…)
• Claiming past failure is proof of inability to change. (I’m destined…)

In order to be successful, one needs to first change their thinking pattern. Such as:

• Accepting the need for change (I have a problem, and I can…)
• Arguing the upside to change (it really helps me move on…)
• Getting others to help (What I need you to do for me is…)
• Affirming those trying to support you (this is great, so can you do…)
• Agreeing with advice to change (Yes, you are right, …)
• Sacrifice a lot of investment/effort (I need to do all these things…)
• Being positive when actioning change (I can do this bit first, then…)
• Starting small things now (today I will get this…)
• Asserting failure is normal (it’s just a setback…)
• Asserting that change is probable (I’ll get there in the end…)

Changing Behavior is rarely a single event. The individual moves gradually from being uninterested…
To considering a change… To deciding and preparing to make a change…
To making the change and continuing with the change.

It often takes a lot of small positive changes to eventually change a certain behavior.
In order to figure out what those small changes should be, you need to ask yourself some questions.

• Why do you want to change?
• How important is it on a scale of 1-10? If it is only a 7, why is it a seven and not a 5? Why is it not a 10?
• What do you think you need to do?
• Have you tried to change this behavior before? If so, what worked well in the past? What did not work so well?

If you answered these questions and have realized that it is truly important for you to change a certain behavior, then you need to decide how you are going to do it. If you need help, make sure to ask for it.
Avoid doing the things that did not work well in the past. Revisit what worked well and make small mini goals using those concepts. 3 months of planning is all the brain can really process at one time. If a goal will take longer than 3 months, it is easy to lose sight of it. Therefore, long term goals need to be written down and placed in an area where you will look at it frequently. In order to not lose focus, small mini goals should be set along the way. Goals should always be realistic, measureable, and have an end date. In order to be successful you need to own your goal. Once you have thought of some goals, you need to vocalize and write them down in your own hand writing. Also write down what you will do to achieve each mini goal. Put them in a place where you will see it every day and repeat them out loud to yourself. Make sure to keep track of your progress and reward yourself when you reach each mini goal.

Accomplishing a goal is never easy. There will always be people or events that create setbacks. They key to success is changing the way you think about those setbacks.
Cognitive Restructuring Techniques are techniques you can use to help change your thinking patterns. They include:

• Changing the thought process about a particular situation from negative to positive
• Develop a plan of action for a possible re-lapse before it happens.
• Remember that no one can take away your ability to react to a different situation, you can control your own actions.
• When negative thoughts come into your head, tell yourself to STOP!

It is your decisions, words and actions that determine your success. What small change are you going to make this week to help you accomplish your long term goal?

Top 10 Holiday Diet Tips of All Time

Experts offer their top tips on handling holiday diet temptations.
By Kathleen M. Zelman, MPH, RD, LDWebMD Weight Loss Clinic-Feature
Reviewed by Louise Chang, MD
Holidays bring family and friends together to celebrate traditions and spread good cheer. They also bring lots of opportunities for socializing, eating, and drinking. Even the most disciplined people struggle with temptation during the holiday season.

To navigate the party landmines with your healthy diet intact, you need a strategy. Experts agree: Having a plan in place will help you handle night after night of eating and drinking.
"Think of your appetite as an expense account, and figure out how much you want to spend on drinks, appetizers, entrees, and dessert," advises Michelle May, MD, author of Am I Hungry? What to Do When Diets Don't Work. She suggests giving yourself permission to enjoy your favorite foods -- in sensible portions.
To help you survive the seasonal parties without packing on the pounds, diet gurus across the country offer their best holiday diet tips. Here are their top 10 recommendations:

1. Trim back the trimmings. Go all out and deck the halls with boughs of holly, glitter, and lights, but when it comes to holiday food, accessorize with care. To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream -- additions that don't add much to the meal, but can add plenty to your waistline. Trim calories wherever you can so you leave the party feeling satisfied, but not stuffed, recommends Carolyn O'Neil, MS, RD, author of The Dish on Eating Healthy and Being Fabulous.

2. Wear snug clothes and keep one hand busy. When you wear snug-fitting attire, chances are you'll be too busy holding in your stomach to overeat. While you stand around looking posh in your holiday finery, hold a drink in your dominant hand so it won't be so easy to grab food, recommends obesity expert Cathy Nonas, MS, RD.

3. Chew gum. When you don't want to eat, pop a piece of sugarless gum into your mouth. This works well when you're cooking or when you're trying not to dive into the buffet, says Nonas.

4. Be a food snob. If you don't love it, don't eat it, says American Dietetic Association spokeswoman Melinda Johnson, MS, RD. Scan the buffet for foods you truly treasure and skip the everyday dishes that are available all year long. And don't think it's your responsibility to sample everything on the buffet. Go ahead and indulge in your personal holiday favorites, then find a seat and, slowly and mindfully, savor every mouthful.

5. No skipping meals. Always eat normally on the day of a party. "People who skip meals to save up calories tend to overeat everything in sight once they get there," says Katherine Tallmadge, MA, RD, author of Diet Simple. "Eating sensibly throughout the day will take the edge off the appetite and empower a bit of restraint." Start with a nourishing breakfast, have a light lunch, then a small snack or salad shortly before the event.

6. Check it out. First things first. When you arrive at the party, grab a sparkling water with a twist, and wait at least 30 minutes before eating. This will give you time to relax, get comfortable in your surroundings, and survey your food choices on the buffet before diving in, says Tallmadge. A buffet is an invitation to eat all you can, and unless you carefully scrutinize it and make wise choices, you're likely to overeat.

7. Add fun and games. Cynthia Sass, MPH, MA, RD, co-author of Your Diet Is Driving Me Crazy, proposes taking the focus off food and getting family and friends more active during holiday parties. Think horseshoes, badminton, sledding, ice skating, or building snowmen. Indoors, try a spirited game of charades, or rent an instructional dance video followed by a dance-off. "The best parties include dancing, so why not make dancing after eating a new holiday tradition for a great form of fun and recreation?" asks David Katz, MD, MPH, author of The Flavor Point Diet.

8. Alternate alcohol with nonalcoholic beverages. Alcoholic drinks are loaded with calories -- especially holiday favorites like eggnog. "Cut your alcohol calories in half by alternating water or seltzer between alcoholic beverages," Katz advises.

9. Skip the appetizers. "Eschew the appetizers rather than chewing on them," says Katz. If you need a little nibble before the meal, go for the veggies, fruit, salsa, or a small handful of nuts.

10. Limit the variety. Brian Wansink, PhD, author of Mindless Eating, suggests putting only two items on your plate when you go to the food table. Return as many times as you like, but only take two items each time. "Variety stimulates appetite, and if you limit your choices to just a few items and stick with these, it will be easier to control than eating a little bit of 20 different dishes," agrees Katz.

Holiday parties are much more than food and drinks. They are a time to delight in the traditions of the season, and enjoy the company of family and friends. If you keep the focus on the spirit of the season -- and heed the advice of our diet experts -- you'll most likely get through the holidays without gaining a pound.
And if you do splurge, don't beat yourself up, the experts say. Just get right back to normal eating and exercising, and try to do a better job at the next party.

Top 10 New Years Resolutions

New Year's Eve has always been a time for looking back to the past, and more importantly, forward to the coming year. It's a time to reflect on the changes we want (or need) to make and resolve to follow through on those changes. Did your New Year resolutions make the top ten list?

1. Spend More Time with Family and Friends
Recent polls show that more than 50% of Americans vow to appreciate loved ones and spend more time with family and friends this year. Make plans to meet up with friends for an evening of camaraderie at a favorite restaurant.

2. Fit in Fitness
The evidence is in for fitness. Regular exercise keeps you healthy and makes you look and feel better. Why not make this the time to start getting in shape for a local run/walk, bike tour, or triathlon.

3. Lose Weight
Over 66 percent of adult Americans are considered overweight or obese by recent studies, so it is not surprising to find that weight loss is one of the most popular New Year's resolutions. Read on for tips on how to stick to your weight-loss goals.

4. Quit Smoking
If you have resolved to make this the year that you quit smoking, over-the-counter availability of nicotine replacement therapy now provides easier access to proven quit-smoking aids. Even if you've tried to quit before and failed, don't let it get you down. On average, smokers try about four times before they quit for good. Start enjoying the rest of your smoke-free life!

5. Enjoy Life More
Given the hectic, stressful lifestyles of millions of Americans, it is no wonder that "enjoying life more" has become a popular resolution in recent years. It's an important step to a happier and healthier you! Consider taking a yoga class to bring balance to your body, mind and soul. Or just get out and try something new. Take up a new hobby or outdoor activity. Go to a theater performance, or head to the local spa.

6. Quit Drinking
While many people use the New Year as an incentive to finally stop drinking, most are not equipped to make such a drastic lifestyle change all at once. If you have decided that you want to stop drinking, there is a world of help and support available. There are a number of local treatment-based programs, as well as support groups for families of alcoholics, find one near you.

7. Get out of Debt
Was money a big source of stress in your life last year? Join the millions of Americans who have resolved to spend this year getting a handle on their finances. Meet with a financial planner to help you create a plan for success.

8. Learn Something New
Have you vowed to make this year the year to learn something new? Perhaps you are considering a career change, want to learn a new language, or just how to a flat tire. Whether you take a course or read a book, you'll find education to be one of the easiest, most motivating New Year's resolutions to keep.

9. Help Others
A popular, non-selfish New Year's resolution, volunteerism can take many forms. Whether you choose to spend time helping out at your local library, mentoring a child, or building a house, there are many nonprofit volunteer organizations that could really use your help. Or if you do not have a lot of time, you could donate the furniture, clothing and other household items that you no longer need, rather than leaving them out by the curb to fill up our landfills.

10. Get Organized
On just about every New Year resolution top ten list, organization can be a very reasonable goal. Whether you want your home organized enough that you can invite someone over on a whim, or your office organized enough that you can find the stapler when you need it. Being more organized is a great way to help reduce stress.


Top 10 ways to Ensure New Years Resolution Success

Did you know that fewer than 10% of people who set New Years' Resolutions actually achieve them? How can you ensure YOUR success? Try using the Top 10 Tips below.

1. Choose Something YOU Really Want
If you don’t even have a clear picture of why you want to do something, or only doing it because someone else wants you to, then there will be motivational problems. Write down all the reasons why getting your behind in gear and getting a handle on your New Year’s resolution will help you.

2. Be Realistic
If you're making the same resolution you make every year but have yet to complete it, take a second look. Is your goal truly obtainable or is this goal something you need to let go of, such as weighing the same as you did back in high school 20 years ago. Perhaps you need to modify it. What purpose is it serving you each year? How will this goal end DIFFERENTLY this year?

3. Educate Yourself
Whether this is a new challenge, or something that you have been unable to accomplish in the past, I think it is safe to say you may need some help to ensure your success. Do some research by checking resources on the Internet, or go the library. Look in the paper, the yellow pages; ask a friend or a family member, the important thing is to explore resources to educate yourself on techniques and skills that assist you in achieving your resolutions.

4. Make a plan
Set specific goals with an end date. Such as I want to drop 2 clothing sizes by April 1st. Then focus on the process of achieving those goals and set mini goals along the way. What do you need to do to drop 2 sizes? How many times a week do you need to workout? What kind of exercises will be best for you at this time? Meet with a trainer and schedule workouts in your planner. How many calories should you be eating? Get a resting metabolic test or speak to a nutritionist. (For more in formation regarding metabolic testing please contact Amy Gilgenbach) Once you have a plan in place, write it down. It's a fact: writing down your goals gives you a higher chance of success.

5. Make it Easy on Yourself
If you know that the darkness and cold of the winter will keep you from going to the gym consistently be creative and try to avoid that obstacle altogether. Work out in front of the TV if that will make it easier. Buy a stationary bike or a treadmill. Use it while reading, playing video games or watching a movie.

6. Commit
Move beyond the land of "good ideas" to the land of true "commitment". Make the decision that you will make time for your goals and DO IT, even if you do not feel like it.

7. Tell People
Let people around you in on your new commitments and goals for the year. But, even better than just letting others in on your "secret" dreams and goals -get some accountability. Meet for lunch once a month with a group that will ask you, "So, how's it going with your goal?" Hire a Coach. Talk to your best friend or partner. Get some support!

8. Focus With Reminders
Once you've got your goals and plan in place, figure out ways to remind yourself. Post your goals on your bathroom mirror or in your car. Some people put reminders in their palm pilots or cell phones. Figure out what works for you.

9. Believe and Visualize
Do you know the story about the group of basketball players who spent one hour visualizing making baskets, while another group actually practiced? The visualizing players had better seasons! So visualize yourself on New Years Eve 2009 with all your goals achieved. What would that look like? How would it feel? Visualize once a day and see the difference it can make in your life.

10. Reward Yourself
Don't forget to reward yourself for achieving success. You have made a significant commitment to do something important and meaningful; be rewarded for your effort. Make a decision of what your reward will be, make it something personal and special. It does not need to be luxurious or expensive, it can be something simple and obtainable like a one-hour massage, or a weekend stay at local hotel that has a pool. Pamper yourself; do not be afraid to treat yourself to a little incentive every month for sticking to your resolution. Use your imagination; make it something that you would not normally treat yourself to, because you earned it.