Appreciate What Your Body Can Do

When it comes to self improvement, we benefit from all the help we can get.  That help starts with us--and that voice that keeps playing in our very own heads.  If those messages are negative and unhelpful, it will make it that much harder to improve.  In short, focus on what you want more of--not on what you don't.

As far as our bodies go, there is often a lot of shame, pressure, judging, comparing and negativity involved.  Simply thinking that your thighs are too big or your arms are too floppy is all it takes.  Those negative thoughts make it that much harder to improve the shape of those thighs and arms.  

This does not have to be.  In fact, instead of focusing on what you might not like about your body, research shows that if you focus on what your body has done for you and can do for you--you are more likely to lose weight.  This is very good news, because we control our thoughts.  We control what we focus on.  We can turn this around.

I am a mom.  I am glad my body made children.  My body does what I ask it to at the gym.  My body gets stronger and more flexible.  My legs walk me to where I want to go and away from where I do not wish to be.  Focusing on these things makes me body confident.  That makes me feel lighter.  

I often tell my yoga students that the only body parts you need to survive are a torso, neck and head.  This is true.  Arms and legs are extras, but I don't know anyone who would give them up no matter whether they look like a photo shopped magazine cover or not.  Even Cindy Crawford, a famous model, once said that she wished she looked like her magazine covers.  Appreciate what you have, and you will have even more.  

Eat From All the Food Groups

When people talk about the food groups, what they mean is this:

lean protein
fruits and veggies
lean dairy and dairy substitutes
whole grains
healthy fats

Chocolate is not a food group, and neither is wine.  Those are extras and indulgences that you might work into your plan.  Make no mistake about it--we all benefit from balancing our intake based on this old-fashioned yet still relevant breakdown. 

There has been a lot of confusion from marketers about what "healthy" really means.  In fact, there was a major misunderstanding in the weight loss world that "fat free" meant good news.  However, that wasn't entirely true.  We don't benefit from a completely fat free intake because we need healthy fats which are UNsaturated fats, found in salmon, avocado, nuts, nut butters, olive, canola, sunflower, safflower and flaxseed oil.  On the other hand, SATurated fats and sugar are what leads to overweight and obesity.  Limiting those fats is smart because they are prohibitively high in calories, and it's hard to discern when you are full when you are eating SATurated fat filled foods like potato chips and cake.  I can tell when I've had enough salmon. 

Butter and cream are 100% SATurated fat.  You may love them, and you may be working them into your plan which is your choice.  Just don't forget about the UNsaturated fats that are heart healthy, full of vitamin E, good for your brain, hair, skin and nails.  That's part of being a healthier new you.

Holiday or No Holiday--You are in Charge

July 4 is barely in the rear-view mirror.  Maybe it was another day off in an entire week's break from work or maybe it was a staycation stand-alone day--or part of a long weekend--it doesn't matter.  A holiday or a vacation/staycation is no excuse not to keep taking good care of yourself in body, mind and spirit. 

To some, I know this sounds "woo woo."  However, it is so basic, that we missed the plot.  We all benefit from doing the many things it takes effort to do--to keep ourselves going.  We owe this to ourselves and our families and our coworkers.  It's not fair to give it all away at work and then come home exhausted and too tired for the home team.  Nor is it acceptable to stay up too late and watch netflix and then show up at work with zero brainpower for the day. 

Let's consider other versions of "not showing up" which would look more like this--not shopping for groceries because it is a holiday weekend, because you are too tired anyway and then thinking you'll be grabbing food out.  Another version of not taking good care of yourself is not moving your body--at least some every day.  Truth be told, your body wants to move around and be outside.  It's your mind telling you otherwise.   Not making time to ease into a sleep ritual and then making time for quality, uninterrupted restorative sleep is also a version of not showing up for yourself.  Sleep is critical to your health, metabolism, hormone function, etc.  What about your hobbies and interests?  These are things that you like because you do, and when you participate in them, you feel renewed, energized, involved and happier?  Happiness begets good health.  We benefit from doing things that bring more happiness to our lives.  What about managing stress?  Letting things beyond your control make you upset by activating the adrenalin/cortisol fight/flight/bite response is unhealthy and very fattening.  I can't forget to mention one of the most important self-care pursuits of all--shifting the mindset.  This happens all the time, everywhere.  We have to talk ourselves down from unhelpful thoughts and retrain the focus to what is helpful.  This job will never be done because you never know when something might happen to thwart your positivity.

All this is to say that no matter what day of the week, month or year, you deserve the very best you can get for your precious life.  If you are finding yourself at a turnaround moment, then do just that--turn yourself around and realize you can begin again.  This is one of life's best lessons for the adult in all of us.  Celebrate that!