Monthly Archives: January 2012

10 Tips to Stick to Your Resolutions

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Top 10 Tips on How to Stick to Your Resolutions

The beginning of every New Year, brings a lot of excitement and a lot of new beginnings for many people around the world.  And this is the time when 40% of North Americans set (and break) resolutions.  So here are some tips I’ve found to help me stick with it.

  1. Have a specific goal in mind.  You have to have realistic and measurable goals in mind in order to succeed.  Vague statements or goals don’t work.  For example, “I want to quit smoking” or “I want to lose weight.”  Instead say “I want to be down to 140 lbs by June” or “I want to photograph two weddings in the summer.”
  2. Write the goals down.  Most people who are successful at their goals write them down and post them where they can read them on a daily basis.  This will give you the constant reminder to stick with it, the self encouragement to succeed, and other people can help you stick with the goal you have in mind.  If you wish to keep it private, use a journal.
  3. Limit the number of resolutions you have.  It’s much better to have a few attainable goals, than to have several unattainable ones.
  4. Set the date of your goal, and set little goals daily/weekly/monthly.  For example, you want to quit smoking by September 1st and you’re a 1 pack a day smoker, you can start by reducing the amount of cigarettes you smoke every month, and also weekly.
  5. Set the small goals and reward yourself for partial successes, but don’t overdo it!  If your goal is to lose 15 lbs in three months, break it down to 5 lbs every month.  If you reached your goal for that month, reward yourself with a small tasty whole food snack that won’t break your current regimen.
  6. Get help from friends and family.  If there are other people who have the same goal, it’s much easier if you are working as a team.  That way you can encourage each other to stick with your goal.
  7. Start right away.  Don’t wait for a sale to come up, or “over-plan” your goals.  Just “get ‘er done.”  Start walking, join a gym, get rid of the cigarettes right now!
  8. Practice new behaviours that encourage success.  If you want to give up gambling and smoking, don’t go to Las Vegas.  If you want to lose weight, don’t buy cakes and cookies for home – even if it’s for the children.  Surround yourself with non-smokers or others who are trying to get fit.
  9. Substitute your bad habit with a good one.  Meaning: Change your lifestyle.  Instead of eating a bag of chips and watching TV to pass time, go for a walk, pick up a new hobby, or spend extra time with family and people that you love.  Whatever bad habit it is you’re trying to get rid of, create or find new habit is a good one.
  10. Relax!  Stressing about whether or not you achieve your goals could actually cause you to add extra belly fat!  Take it easy, and give yourself a little bit of discipline and if you achieve your goal by the time you set it or a month later, it’s all good!  It’s not about the destination, it’s the journey.

How about you?  What kind of strategies did you have that helped you stick to your resolutions?

Dear Dr. Kim for January 2012

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Dear Dr.Kim,

The last year proved to be challenging as I faced a couple health issues and have gained about 20 pounds. I am a 32-year-old woman, don’t have any illnesses but I don’t feel very healthy. I wonder if you can make a few suggestions to help me get started for the new year.

G.G. – Victoria

Dear G.G.

As cliché as it sounds, the beginning of a new year is a good time to take stock and make a fresh start. It is all about your ability to be mindful and commit to developing a new set of habits. I am pleased to share a couple strategies to help give you a boost.

Begin by breaking unhealthy routines. Reflect on routines you have to assess their ability to benefit vs. compromise your health. Are your choices serving you well? In general, look to remove burdens and bolster vitality.

It is common that people partake in a daily nutrition ritual that is, unbeknownst to them, eroding their health. For example, they begin their day with a 6 pump vanilla latte, they have an alcoholic drink (or three) every night, they finish each lunch with a cookie, and/or sip a nightly hot chocolate yet they aren’t meeting their health goals. Although each of these nutrition choices may seem benign, when they become a part of a person’s every day food intake they can slowly wear away health -like a slow leak in a tire. The individual doesn’t notice the shift in the tide until it manifests in a niggling or bigger way.

Seek moderation and balance in your nutrition and you will head down a better path.  Increase the variety in your food choices and don’t be afraid to challenge yourself. Try new recipes, remove an unhealthy routine, and question why you adopted that habit in the first time. Realise that if you do it right most of the time then the rest will take care of itself. Don’t deprive yourself and don’t overindulge.

Some nutrition habits that won’t erode your health include:

  • Begin your day with a glass of water or ½ a lemon in warm water.
  • Ensure your breakfast includes a healthy helping of lean protein.
  • Have an afternoon or evening cup of nettle tea – it is mineral-rich and an anti-inflammatory.
  • Take a B-complex with breakfast.
  • Prepare some healthy snack foods on the weekend to help carry you through the week –quinoa salad, soups, a root vegetable salad, kale chips, and/or a bean dip.
  • Cut down on bread and pasta.

I hope these suggestion open some doors so you can out the old and usher in the new.

“Health from the inside out.”

Dr. Kimberly McQueen BSc, ND is a Naturopathic Physician in Victoria, BC. In addition to her clinic work she has been a consultant to the Pacific Institute for Sport Excellence, Rugby Canada and Rowing Canada. P:778.433.4935 and www.kimmcqueen.com