Monday, November 28, 2011

Creating a Noble & Healthy Mindset


“It never hurts to think too highly of a person; often they become ennobled and act better because of it.”  - Nelson Mandela

We’re entering the time of year again when we start to consider our own health, motivation and ponder creating New Year resolutions.  Time after time we go through this self-reflective and sometimes painful process.  Introspection and self-reflection are admirable qualities and it’s important to ponder on our lives.  However, let’s admit it; one of the hardest things to do is to accept our own goodness.  It easy to find fault within ourselves, consider our unfavorable habits or less than perfect features.  The challenging thing to do is to acknowledge our amazing abilities, our warm hearts and endearing personalities. So this year when thinking about which things you want to start or stop, also think about the wonderful qualities and traits you already have and give yourself a pat on the back.  I was recently reminded of the following story and think it provides a great analogy for our own health and mindset. 
On one particularly anxious and distracted afternoon a high school history teacher told her class to stop all their academic work.  She let her students rest while she wrote on the blackboard a list of names of everyone in the class and then asked each student to copy the list.  She instructed them to use the rest of the period to write beside each name one thing they admired or liked about that student.  At the end of class she collected the papers. 
Weeks later on another somber afternoon before Winter break, the teacher stopped the class.  She handed each student a sheet with his or her name on top.  On it she had pasted all twenty-six good things the other students had written about that person.  They smiled, giggled and gasped in pleasure that so many beautiful qualities were noticed about them.
            Three years later this teacher received a call from the mother of one of her former students.  Robert had been a challenging student, but also one of her favorites.  His mother sadly passed on the terrible news that Robert had been killed in the Gulf War.  The teacher attended the funeral, where man of Robert’s former friends and high school classmates spoke.  Just as the service was ending, Robert’s mother approached her.  She took out a worn piece of paper, obviously folded and refolded many times, and said, “This was one of the few things in Robert’s pocket when the military retrieved his body.”  It was the paper on which the teacher had so carefully pasted the twenty-six things his classmates had admired.
            Seeing this, Robert’s teacher’s eyes filled with tears.  As she dried her wet cheeks, another former students standing nearby opened her purse, pulled out her own carefully folded page and confessed that she always kept it with her.  A third ex-student said that his page was framed and hanging in his kitchen; another told how the page had become part of her wedding vows.  The perception of goodness invited by this teacher had transformed the hearts of her students in ways she might only have dreamed about. 
            The end of the year is a time to contemplate our lives, habits, relationships and thought process.  It’s an amazing opportunity to begin living healthier, exercise more frequently and live life more fully.  It’s important however to not only consider ways to improve but to consider the many positive traits and qualities we already have; let’s be honest, we’re a lot more critical of ourselves than we need to be.  Developing this positive mindset will allow us to begin accepting our own goodness, the goodness in others and start the process of transforming not only our bodies and minds but the minds of others. 

Wednesday, November 9, 2011

Holiday Indulgence – Staying Guilt-Free

Just as we are getting over the candy corns, and mini Milky Ways, it's time to start thinking about turkey, stuffing and pumpkin pie. And then there is December's fanfare! Let's face it, food and the holidays go hand in hand; it's one of the things that make this time of year special. But, while family and community togetherness is good for your health, weeks of overindulgence in your grandmother's fudge is not.

If you find the holiday season to be a constant battle between your iron will and culinary temptation, consider some of these suggestions for guilt-free festivities.

Exercise
Don't wait until January! Increasing your physical activity now will help you prevent those extra pounds from adding up in the first place, and give you a head start on your New Year's Resolution. Start with a moderate morning walk or an early evening stroll. Have family in town? Why not take a hike? It's a great way to show them the beauty of our area and spend some quality time together while burning off those extra calories.

Moderation and Conscious Choices
It would almost be a sin not to enjoy your Thanksgiving turkey or your Christmas eggnog, just remember the key is moderation. Washing down an entire pie with a quart of eggnog is neither healthful nor festive. It's OK to eat these foods, just pace yourself. If you have a special party over the weekend, stay on track the rest of the week with healthful breakfasts, balanced lunches and light dinners. Pack your meals with high-fiber, high-protein, low calorie foods and start each day with a morning workout, and you will be ready for a little indulgence at week's end.
And before you walk into the party and become overwhelmed at the plethora of food, pay attention to how you feel. Are you really hungry, or just feeling seduced by the sights and smells around you? It's fine to give in to your cravings a little, but don't feel obligated to have a serving from each of the 25 dishes in front of you, just because they are there.

Food and Emotion
Many people overeat during the holidays to feed a lonely heart. Although this should be a time of joy, for many it brings stress and frustration. Set aside some time to spend with your closest friends. Talking to those who care about you will ultimately be more cathartic than inhaling a can of Almond Roca. Time alone can be OK, too, just remember to feel your soul instead of your stomach. Take a bath or read a good book to give yourself a little pampering.

The Power of Sleep
It is easy to put sleep on the back burner during the holidays, what with all of the parties, planning, shopping and excitement, but quality sleep is essential for good health. Studies show that individuals who are sleep deprived are more likely to overeat. Even a twenty minute nap during the day can make a huge difference in your energy level – so make the time if you are feeling even the least bit drowsy.

The holidays should be a time of high energy and cherished moments. Don't let the season be an excuse to add inches to your waistline. If you do find your jeans a little tighter, give yourself a break. Adding a few minutes to your daily walk, taking the stairs instead of the elevator and forgoing that caramel mocha for the next few weeks will get you back on track. With a little effort and some conscious choices, you can have your holiday pie and eat it too.