Experts Blog
Determination and Motivation
Yesterday, I completed my third triathlon. This is coming from a former couch potato, weighing in at 250 lbs. Now I can swim, bike, and run - and have fun doing it!
I wasn't able to just up and do a triathlon, though. These things take time.
I started off with the stationary bike and exercise videos when I began my weightloss journey. I moved on to jogging and step aerobics as I became more fit. I gave myself the challenge of completing a triathlon last year.
I had the first step: DETERMINATION. I had challenged myself, I was determined.
But the next piece is the tricky one: MOTIVATION. Because once you've got an idea, once you decide to do something, you have to stay motivated.
I think the best way to stay motivated is to not embark on any journey alone. Whether this means having a workout buddy, a Weight Watchers meeting buddy, or joining a training group or sports team, fun and friendship can really make weightloss and/or excercising a success.
Here in Sonoma County, I joined a women's triathlon team called Jill B. Nimble. The friendship and fun is worth even more than the training plan to me! And yesterday, 13 of us triathletes finished the race, smiling and cheering each other on. Afterwards, we had a BBQ with all of our families and joy was in the air - we had all accomplished something great, and we did it together.
And we all walked away with the same question -- "When's the next one? "
So I encourage you to find some comraderie in this journey. It will help you keep that motivation going along the way.
Take Care of Your Greatest Asset!
With health care costs continuing to rise, and the United States still in the middle of the health care debate, it behooves us to look into preventative measures (i.e., exercise) and take care of our greatest asset--ourselves!
There have been a few studies already that compare the costs of health care vs. doing exercise/activities. At the annual meeting of of Economics of Population Health, one paper stated that an increase "in healthcare costs can be controlled with health promotion efforts aimed at changing life styles of individuals. Such health promotion efforts have the potential of increasing life satisfaction and at the same time saving money for the society." (1)
Another study "found that older Medicare beneficiaries who elected to use a health plan-sponsored physical activity benefit had significantly lower total adjusted health care costs (-$500) 2 years after the index start date compared with similar members who did not participate in the program."(2)
Finally, if you haven't heard about H.R. 2105 yet, contact your US gov't. representatives and urge them to vote for this bill. It could mean a $1000-$2000 tax deduction for you!
References:
1. Sari, Nazmi. "Exercise? May be another time: The Cost of Sedentary Life Styles" Paper presented at the annual meeting of the Economics of Population Health: Inaugural Conference of the American Society of Health Economists, TBA, Madison, WI, USA, Jun 04, 2006.
2. Nguyen HQ, Ackermann RT, Maciejewski M, Berke E, Patrick M, Williams B, et al. Managed-Medicare health club benefit and reduced health care costs among older adults. Prev Chronic Dis 2008;5(1).
The first step
Well, you've done it. The first step. You've realized you are unhappy about your health and you're doing something about it. That's a big first step, and you may have taken it more than once. That's ok, it's always a big deal to take it again.
But the world of nutrition and fitness can be a big and scary place. The media is all in a frenzy, the restaurants are trying to earn your money, and no one even knows what a good, healthy, home cooked meal consists of anymore! This is the world we live in, but we have the right to take back our health.
There are a million delicious yet nutritious meals you can eat that will not only be feeding your body with the vitamins and minerals it needs, but that you will enjoy as well. You should not have to feel deprived! I am not a fan of a "diet" in terms of it being restrictive. I like to advocate eating a healthy diet that leaves you satisfied without feeling stuffed, fuels you up for your busy lifestyle without weighing you down, and never leaves you feeling like you're missing out.
Here in my blog I will show you some of my favorite things to eat, with pictures and commentary on them. And don't worry, I'm no expert chef and I don't have a lot of time to spend in the kitchen, so what you will see will be fast, easy, and fun.
I look forward to sharing with you!
Less sleep = weight gain?
Do you feel like you don't get enough sleep every night? Here's something that may motivate you to get more: one research study showed that the appetite-boosting hormone ghrelin rose significantly on those getting four hours or less of sleep a night.
This means that "the less sleep people sleep each night, the more likely they are to be overweight." (Consumer Reports Health). In one study by the American Academy of Sleep Medicine, "twins who slept between 7 and 8.9 hours each night had a lower mean BMI (25.0 kg/m2) compared to those who regularly slept either more (25.2 kg/m2) or less (26.4 kg/m2) per night. The relationship between sleep duration and BMI remained significant after controlling for genetics and shared environment." If you feel that you're not getting enough sleep every night, or have trouble sleeping, try some of the following:
* Go to bed at least 30 minutes earlier.
* Aim to have a regular sleep schedule (i.e., same bedtime every night, even weekends).
* Avoid drinking alcohol 1-2 hours before, or caffeineated beverages at least 3 hours before bedtime.
* Exercise no later than 3 hours before bedtime.
* Discontinue using the computer, and turn off the TV an hour before bedtime.
* Let go of stressful thoughts, and do relaxation techniques that suit you, like meditation or a warm bath.
If you continue to have symptoms, have other questions, or think you may have a sleeping disorder, consult your physician or health/medical provider.