Getting Ready For the Next New Year
Can you believe it? It is almost the end of the year, and we are quickly approaching the most diet challenging time of the year – The holidays. This is a good time to look back at the previous months, reflecting on what you've accomplished and what you want to accomplish for the future. If you made a resolution last year to lose weight and didn't reach it, it's not too late – now's the right time to do it. It is easy to make champagne promises and heart filled resolutions come January 1st, but find yourself "back to the old drawing board" this time of year. Your "action plan" or lack of an "action plan" is most likely to blame.
What can we do to increase the likelihood that our desire for change will translate into permanent positive change?
How can such apparently strong determination fizzle out so quickly?
Let's first examine the psychology of the New Year's resolution. During the month of December people tend to overindulge in eating, drinking, spending money and neglecting exercise. Rather than moderate these behaviors, we promise ourselves that after the holiday season is over, we will definitely take control. In the meantime, we give ourselves permission to overindulge without guilt.
Our resolve is at its peak when we feel full, drunk, or broke. It's easy to think about going on a diet when we've grown from a bloating holiday meal. It's no problem to plan to quit smoking when we've just had a cigarette and replenished our nicotine level. At this point we feel confident about our New Year's resolutions because we have not yet confronted any prolonged physical deprivation or discomfort.
In early January, we are often so sick of rich food and drinks, and feeling so sluggish from lack of vigorous physical activity that it's not difficult to abstain from overindulgence. In fact, some people look forward to more structure and discipline in their lives. However, a few weeks into the new discipline, our appetites have returned, and we start to feel deprived. It is at this point that we are most at risk for reverting back to old behaviors.
Soon we start rationalizing that this is not a good time of year, with cold weather and our numerous obligations. When spring comes, we'll really get into shape. Thus, we make another promise to ourselves, and, now free of guilt, put off habit change for another few months. Chances are that when spring arrives, we will have another temporary surge of motivation, only to abandon it within a few weeks.
Why do people abandon their resolutions? One reason is that we become discouraged when results don't come quickly enough, or when we find that we are not necessarily happier because of them. Behavioral change requires sustained effort and commitment. It is also typically accompanied by physical discomfort. For example, reducing food, alcohol or nicotine intake from a level to which you have become accustomed to, results in cravings. Forcing yourself to get off your cozy chair to exercise is often difficult when you're tired. And of course, it's easy to procrastinate until tomorrow, so that you can rationalize not disciplining yourself today.
Now that we are heading into some very challenging months ahead, this is not the time to throw in the towel for sticking to your weight management plan. We suggest you identify why you are struggling, and re-focus before the holidays. Are you having trouble developing healthy habits, or making better choices? Maybe you need help developing a realistic "plan of action".
Read on for tips that will help you go into the holidays with confidence.
Extreme New Year's Resolutions – Are You Still on Track?
We all make extreme promises from time to time, telling ourselves we'll never drink again after a bad hangover or that we'll exercise for two hours to make up for a missed workout. New Year's resolutions work the same way. Take a look at some of the extreme resolutions we sometimes make and alternative ideas for more realistic goals.
Resolution: I will go to the gym and workout every day.
Alternative: I'll start with 3 days a week and gradually add more days as I get comfortable.
Resolution: I will stop using my treadmill as an extra closet and start my walking program to train for a marathon.
Alternative: I'll set a goal to use my treadmill a certain number of times a week.
Resolution: I will sign up for that daily 4am boot camp class, even though I haven't gotten up that early in…well, ever.
Alternative: I'll find a time that works best with my schedule and choose a class based on what I like, not what I think I should do.
Resolution: I will never eat sweets again.
Alternative: I'll make a rule for myself that I can have sweets once a week to satisfy my sweet tooth without blowing my diet.
Resolution: I will never eat out again.
Alternative: I will cook delicious, nutritious meals at home most of the time, and eat out on occasion.
Resolution: I will do a hundred crunches a day – no, TWO hundred!
Alternative: I'll educate myself about the best way to get flat abs and then figure out the best use of my time (Hint: it isn't doing 200 crunches).
Resolution: I will stop consumption of all alcoholic beverages, fast food, desserts, chips, cookies and anything that tastes good. I will eat lettuce and lemon wedges and I will like it.
Alternative: I'll choose one thing in my diet to focus on (e.g., eating a healthy breakfast, getting rid of sodas, etc.) and, when I've mastered that, I'll move on to something else.
Making a New This Year's Plan
Once you set more reasonable goals, focus on a specific plan to reach those goals.
Start a checklist to help you set short and long term goals, as well as plan for any obstacles that may stand in your way. Deciding your strategy for getting past obstacles ahead of time will increase your success rate.
When it comes to changing something in your life, there's nothing magical about a new year. It's important to remember that you can work on these changes throughout the year, and what gets you there are the little things you do each day. Find some way to be healthy today and then do the same thing tomorrow. Before you know it, you'll be well on your way.
nutraMetrix® — Changing the Healthcare Industry One Patient at a Time
Patients trust their health professionals to provide answers to some of the most important questions that impact the quality of their lives. Dr. Kuri has spent the last 12 years, dedicated to helping patients reduce their need for medications, lose excess life-threatening weight, and enjoy a more healthy and active life with the Lap-Band. Party of every day life is making sure we absorb the necessary levels of vitamins and minerals to nurture our bodies. Many of our patients have often asked the question, "There are so many supplements to choose from, I don't even know where to begin. Help!"
So, we began to research the industry for products that are high in quality, specific to the needs of Bandsters, and reasonable in price. Our goal was to help patients make sense of multitude of products on the web, replacing marketing glitz and commission based health store clerks with real scientific facts and a host of support services to educate and inspire their progress towards a healthier and happier life.
We're delighted to introduce and offer nutraMetrix™ – Advanced Nutraceuticals. We invite you to visit our new website to check out the many products and services offered, a few of which are listed below:
These are just some of the services we now offer:
- A complete line of high quality nutritional supplements,
- Isotonic or liquid supplements that provide maximal absorption,
- A genetic test to determine what supplements are best for you based on your genetic variations,
- Educational programs with DVDs and printed materials to keep you informed on the latest nutrition and health information and,
- The convenience of reordering your supplements from your home computer (or any computer with Internet access) via this nutraMetrix™ web portal.
If you'd like more information or a one-on-one introduction to nutraMetrix®, please contact your Patient Education Coordinator, Gena Brown – she is excited about the new program and is the perfect resource to help you become familiar with all nutraMetrix has to offer. Gena can be reached by email: firstname.lastname@example.org or by phone: 951-223-3249.
Feature Product: nutraMetrix® Transitions™ On the Go Nutrition Shakes
nutraMetrix® Transitions™ On the Go Nutrition Shakes are ideal for patients that are prescribed the Liver Shrinking Diet (LSD) prior to surgery, and for patients on the Post–Op Diet. The Transitions™ On The Go Shake is also good for recovery after a fill or if you are put on the Recovery Diet (also know as Hitting the Re-Set Button).
Generally, we recommend that you receive the bulk of your nutritional needs from solid food sources, as solid food will help you to achieve satiety, and thus help you to stay full with less food. But from time to time you may experience swelling (like after a fill adjustment) and need a couple of days on liquids to calm things down before eating solids again. Having a good protein shake on hand for those times can be very helpful.
Here are some primary benefits:
- One 8-oz. shake provides over one third of the USDA’s recommended daily allowance of 22 different vitamins and minerals.
- Great source of fiber, protein and calcium.
We're excited to offer this additional aftercare resource to help you be successful in your weight loss journey! Contact your Patient Education Coordinator, Gena Brown, for an invitation to visit Dr. Kuri's nutraMetrix™ website or for more information about the many benefits now available to our patients.
Bandsters Close to Home – Local Support Group Activities
Ketchikan, Alaska Support Group
Group Leader: Gillian Moon
There are plans to continue and grow the support group here in Juneau, Alaska. If you're interested, please call 907-617-3394. The Ketchikan group still meet's once a month on a flexible schedule. They're all at different stages of their journey and are a very close knit and supportive group. For more information about the Ketchikan Ladies, please call 907-617-3394.
Southern California Support Group