Happy New Year!
Did you make a New Years Resolution? In Ohio, as in many states, weight loss was rated as the #1 New Years Resolution of 2019. While a great goal, I would rather we rephrase it from "weight loss" to "gaining better health." While losing weight is definitely a great goal to have, by phrasing it that way, we can tend to get discouraged if the loss doesn’t occur as quickly as we’d like. By instead changing the goal to "gaining better health," we can feel good about ourselves from day 1!
Now, how can we gain better health?
It appears the 3 most popular diets of 2018 were the Keto Diet, the Paleo Diet, and the Whole 30 Diet. While these 3 diets are actually quite different, they have one major thing in common: they don’t want you eating sugar! Cutting processed sugar out of your diet, while difficult at first, will make you feel so much better. Typically it takes 21 days to break a habit, so if you can go without added sugar (baked goods, sweets, breads, pastas, sugary drinks) for 3 weeks, continuing away from sugar will be much easier.
To help jump start weight loss and improve eating patterns, we’ve partnered with Ortho Molecular and are now offering some of their products for purchase in our office. Some of us really do best with a "jump start" so to speak, where meal planning and calorie counts are spelled out for us. That is where Core Restore can help. It is a 7 day jump start. While not structured as a weight loss program by itself (it is a protein powder, multivitamin, and liver detox supplement) most people lose 3-9 pounds on the 7 day cleanse, all while learning how to eat a proper modified Mediterranean diet.
Once a patient completes the Core Restore 7 day program, they can either simply choose to continue the healthy eating program, or continue on another protein powder such as Inflammacore, LifeCore Complete, or MitoCORE with continued healthy eating support.
Adults 18 and older need 7-9 hours of sleep a night. Sometimes we have so much going on we don't allow ourselves enough time to sleep. A focus of 2019 should be putting your health above other things so you can be more productive in all areas of your life. Make sure to sleep!
Take small brain-rest breaks throughout daytime hours and simply be present; be mindful. This reduces daily stress and helps you be more aware of your surroundings. One simple way to practice mindfulness is to simply use as many of your senses as you can to be present in the moment. I do this even walking out of work in the evening: see the birds, feel the wind, hear the branches/leaves rustling, smell the air. The more you practice paying attention to your surroundings, the more you will be aware and in the moment and the better your focus and memory will be.
The American Heart Association recommends 150 minutes or more of moderate-intensity aerobic activity (walking at a good pace) or 75 minutes or more of vigorous aerobic activity (jogging, swimming, biking) as well as 2 days or more of resistance/weight training.
If you are completely sedentary, start with just a 10 minute walk (in your home even if it is too cold) after all 3 major meals of the day. Gradually work your way up to longer amounts of time of exertion.
If your life is completely booked solid, and I really do understand this, try to schedule in exercise for yourself. That is what I do. Over the last weekend, I wrote out an exercise schedule through June for myself. Now, I'm sure there will be days where life gets in the way, and I'll need to make sure I don't beat myself up for not completing everything on my To Do list, but simply by just writing it out and scheduling it in, I know I'll be more successful. Try it!
You Can Do It!
In conclusion, getting healthier in 2019 is definitely a reachable goal. McGilligan MD is here to help you succeed.