The countdown is on.  You have made plans for New Year’s Eve and will be standing with your loved one or significant other at midnight, ushering out the old and ringing in the new.  There is anticipation in the making of the New Year’s Eve plans.  Where will you go?  What will you wear?  The food, the champagne toast at midnight, the kiss!!!

You spend the next day evaluating the previous night and year.  What do you wish you had done differently?  What would you like to change about yourself or your situation?  Will your resolution be the same one you made in previous years?  Lose weight/get in shape?  Quit smoking?  Those are the two big ones.  More people resolve to lose weight or quit smoking than any other resolutions, and the vast majority give up.  I read someplace that January 17th is Break Your Resolution Day.  I guess that means that more people have already given up on their New Year’s resolution less than three weeks into the New Year, than those who are working on making them happen.

Why is that?  I think a lot of it has to do (1) not having a support system to help you when your resolve is weakened and (2) setting goals that are daunting or unreasonable.  This year, resolve to stick to your resolution.  Find a friend or family member who also wants to lose weight, get in shape or quit smoking, and do it together.  Make a pact with each other to stand firm when the other waivers.  If you don’t have a friend or family member to use as your support group, find others who share your goals.  Even on line support is better than no support at all. 

When setting goals, make them attainable.  Don’t vow to lose 50 pounds or quit smoking.  Instead, focus on smaller, “bite-sized” goals.  Instead of striving to lose 50 pounds (you didn’t put it on overnight, so don’t think you can take it off overnight), go in 5 pound increments.  Enroll in a program that helps you meet small goal after small goal.  We use the Ideal Protein system in our office.  On this plan, the average woman loses 3-5 pounds a week.  The average man loses 5-7 pounds a week.  Start with a small success and build on in it.  Expect plateaus and utilize your support system (yes, you can count on us to help you, too!) to get you past it.  Don’t beat yourself up or quit if you cheat or fall off the wagon.  Just start back up again, and know that you are not alone.  EVERYONE has setbacks. 

If your resolution is to get in shape, be sure to go the promotions page of our website www.remmelwellness.com and download your free 14 Days of Fitness, courtesy of Remmel Wellness Center and Anytime Fitness.  Work out with others who share the same goal as you.  Get tips and instruction from a personal trainer.  Set yourself on the path of health and wellness, and if you miss a workout (or several), make a date with yourself to get back to the gym – and take it one day at a time.  Make 2010 the year of YOU!

Good luck.  If there is anything we can do to help you make your New Year’s Resolution a success, let us know!!!

It’s the day before Christmas Eve, and I was sitting here wondering what to blog on, when an article in the New York Times caught my eye.  This is an inspiring story of a man who lived in Montana.  He didn’t have much, but he was generous with what he had.  He gave to charities without fanfare, and he didn’t seek recognition for his actions.  Read this story from the New York Times and see if it doesn’t make you feel good, too!

http://www.nytimes.com/2009/12/22/opinion/22tue4.html?_r=1&partner=rss&emc=rss 

It seems like at just about every holiday we celebrate, we consume the obligatory sweets.  All that trick-or-treat candy at Halloween; delicious pies at Thanksgiving; Christmas just isn’t Christmas without cookies – lots of cookies; you’ve gotta have chocolates at Valentine’s day, and Easter Candy at Easter.  Thank goodness we get a reprieve between Memorial Day and Labor Day!  Well, now that I think about it, that is swimsuit season for most of the country, so maybe that is why we eat watermelon at the 4th of July picnic instead of candy or baked treats.

Unfortunately, all that sugar isn’t good for our waistline or our blood sugar levels.  Yes, it tastes good, but it isn’t good for you.  A report published in the new journal Science Translational Medicine has made an interesting discovery concerning the relationship between sugar intake and the balance of intestinal flora. Researchers have discovered that a diet high in sugar and fat substantially alters the bacterial composition in the gut, making it difficult to maintain a healthy weight.1  (Yes, I know you are shocked at that revelation!)

If you want something sweet to eat, reach for a pear!  Pears are in season now, they are extremely versatile and can help keep your weight down.  Pears contain two potent plant compounds called flavonoids that are associated with lower weight and smaller waists.  They’re also high in filling fiber and low in calories, making them a win-win sweet solution for your waistline and appetite.  So next time you’re at the grocery store, skip the cookie isle and head for the produce isle and get some pears.2






SOURCES:
1.  http://www.naturalnews.com/027787_intestinal_bacteria_digestion.html
2. http://www.tampabay.com/news/article1060521.ece 

You may not know that I run a support group for people suffering from fibromyalgia, rheumatoid arthritis, chronic fatigue and lupus.  We meet on the third Saturday of the month and have various speakers on topics of interest to the group.  This past Saturday, John Ingraham, of Phoenix Rising Yoga Therapy, came in and discussed stress reduction techniques.  He offered some really great techniques, so I wanted to share them will all of you.

1. Drink Plenty of Water, Less Alcohol and Caffeine – dehydration is very common and alcohol and caffeine add to dehydration.


2. Chose Natural Foods Over Cookies, Pies & Cakes – sweets affect the immune & nervous system; apples, fruits and nuts are a better alternative


3. Enjoy Some Silence – sit quietly alone in a room, car, park or beach without distractions or doing other activities.  Start with 15 minutes and work up to 30.


4. Exercise – walk, bike


5. Rest/Sleep – getting enough sleep renews the body


6. Pamper Yourself – get a facial, massage or pedicure; doing something for yourself is very refreshing


7. Heal/Toe Walking – walk very slowly, intentionally placing your heal and then your toe down.  Bring your awareness to your feet.


8. Dirga Pranayama (3 Part Breath) – deep breathing exercise, breathing into your belly, torso and upper chest


9. Nadi Shodhana (Alternate Nostril Breathing) – using your ring finger and thumb, alternate breathing (slowly) through each nostril


10. Yoga Practice – on the mat or off the mat; take a class or get an instructional video and feel your stress and tension melt away

With Christmas a mere 4 days away and New Year’s Eve a week later, food temptations are everywhere!  So, this post is designed to give you ideas for some healthy options and tips and tricks to keep from over-indulging between now and the New Year.

• Before going to a party, eat a healthy meal or snack. 


• Eat roasted nuts.  They contain healthy fats and proteins, and will keep you feeling full longer than chips, crackers and cookies.  In fact, eating 6 walnut halves has the added benefit of slowing the rate at which your stomach empties,so you will feel full longer and be less tempted to gorge on the sweets.


• If you go to a party or restaurant that has a buffet, make a walk around the entire buffet to decide what you are going to eat.  Don’t just go mindlessly down the row taking a little of everything.  Make a conscious decision what you are going to splurge on and what just isn’t worth it.


• Once you get your food, sit or stand far from the buffet.  If you don’t see it and smell it, you won’t go back for more!


• Drink water.  In addition to the benefits of being fully hydrated, drinking water before eating or reaching for a cocktail will fill you up and help keep you from eating or drinking as much as you otherwise might.  And, if you do decide to have an adult beverage, drink a glass of water in between each one.  This keeps your calorie consumption down and reduces the risk of alcohol induced poor judgment!


• Take a walk!  At least one study has shown that a 15 minute walk can actually decrease chocolate cravings.*

We hope these tips help you healthily enjoy the rest of the holiday season. 


* http://www.tampabay.com/news/article1057578.ece

We all know that water is necessary for life.  Without it, we would die.  But most people don’t drink enough water, and our bodies are suffering because of it, and you can see it.   Your skin will show the benefits of drinking enough water.  When your body is hydrated you enhance your health, increase your energy levels, receive a radiant complexion and bright, clear eyes.  You also will look thinner because you won’t be retaining as much water. 

Drinking enough water does more than just help you look better, it makes you feel better, too!  Water carries nutrients to every cell in your body.  It helps to flush out toxins from your body.  Water also improves circulation and blood flow and helps to lubricate your joints.

So, how much water should you be drinking to get all these benefits?  We have all heard the general rule of thumb that you should consume 8-10 eight ounce glasses of water a day, but that probably isn’t enough.  Here is a good calculator you can use to determine how much water you should be drinking:  1/2 ounce of water per pound of body weight. For a 160 pound person, that would be 10 eight ounce glasses of water.  And, for every cup of coffee (regular size) and alcoholic beverage, you need to add 2 additional eight ounce glasses of water.  If you are exercising, you will need to drink even more!

It might sound like a lot, but spread it out over the course of the day, and in a few short days will you look and feel better than ever!

It’s time to get the word out that high blood pressure is no longer just a problem for the middle aged and seniors.  As obesity gets worse among kids and young adults, blood pressure is soaring too. 

During the holiday season, it is tempting to let your good habits go and over indulge in food and drink and slack off on the health eating and exercising.  The American Heart Association is encouraging Americans to engage in a “Holiday Health Makeover.”  And don’t beat yourself up if you can’t nail each of these steps.  Remember, the goal is progress, not perfection.  Best of all, you are putting yourself on a path to a healthier, happier you and setting a good example for the young people in your life!

• Follow a heart-healthy diet


• Shake the salt habit


• Exercise regularly – the equivalent of at least 150 minutes of moderate intensity aerobic physical activity each week (about 2.5 hours)


• Reduce stress – find ways to calm your thoughts


• Limit alcohol – if you drink, limit your alcohol consumption to no more than two drinks per day for men and one drink per day for women (preferably heart healthy red wine)


• Avoid smoking and tobacco
  

Don’t forget to keep drinking water!!!   The amazing health benefits of water will be our next blog topic.

* Source for this blog topic:  http://blogs.tampabay.com/health/2009/12/high-blood-pressure-the-cartoon.html

We’ve heard it all before.  Americans aren’t getting any smaller.  In fact, as a society, we are getting bigger.  Obesity has reached epidemic proportions and the costs are staggering, not only for the individual but for the community.  In a previous blog, we had talked about the rise of obesity related diabetes.  Today, we are discussing the costs of obesity on our emergency services.  More and more fire departments and ambulance transport companies are having to invest in equipment that can handle larger patients, and that is a cost that is passed on to the tax payers.  The medics that respond to calls for morbidly obese patients frequently suffer back problems from the strain of lifting the obese patients.*  

Over the holidays we all have a tendency to put on a couple extra pounds, and if you don’t take it off, it continues to add up, month after month, year after year, until you have gone from just a couple of pounds overweight, to significantly overweight, to obese.  Don’t let this happen to you.  The choice is yours.  Here is what you can do: 

• Attend a free seminar at our office on Monday, December 21st at 6:30 on diet and weight loss (please RSVP 727-525-1141)


• Kick off your New Year’s Resolution by becoming a part of our new medical weight loss program


• Go the promotions tab on our web site (www.remmelwellness.com) and download your free 14 Days of Fitness pass to Anytime Fitness

The costs associated with getting yourself healthy are nothing compared to the costs associated with being overweight or obese!

As we have discussed, obesity is at epidemic proportions in America.  A proposal in both the House and Senate versions of the healthcare bill would require vending machines to post the calorie count of the items sold in the machine.  I can think of pros and cons to this proposal … what do you think?  Would it really cause people to change their eating habits?  Do people seriously go to vending machines to purchase healthy foods, or do they go to the vending machine to get their junk food fix or a quick snack when they don’t have time for a meal.  I am interested in your feedback because I personally haven’t purchased anything (other than bottles of water) from a vending machine in over 10 years!  http://blogs.wsj.com/health/2009/12/02/should-vending-machines-post-calorie-counts/

Remember our blog on the health benefits of generosity?  When you do something for others, whether it be a small gesture or a grand one, you improve your mood and your overall health.  And best of all, the benefits are cumulative.  We would like to take this opportunity to remind you that you can drop of new, unwrapped toys for the US Marine Corps Reserve Toys for Tots Program at Remmel Wellness Center.  In the spirit of giving and getting, your donation will not only make you feel better, it will also earn you a free chiropractic adjustment*!  We will be accepting donation through the end of this week (Dec. 12th), so don’t delay.  There are a lot of needy kids who are counting on these donations to provide them with a gift this Christmas. 

Thank you for your generosity!

*Some restrictions apply.