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February 16, 2014
The Blog Has Moved: Same Great Content; New Location
The Entwistle Power Occupational Therapy Blog has moved to the new Entwistle Power website. Please update your bookmarks to www.entwistlepower.com/blogs
If you are a current subscriber your will begin to receive your daily updates from the new site.
If you are a current subscriber your will begin to receive your daily updates from the new site.
February 14, 2014
February 13, 2014
Daily Dose of Inspiration
When times get tough and you feel it may be easier to throw in the towel than to power through, watch the following based on the famous "Don't Quit" poem and be reminded that "success is failure turned inside out," and you need to find the strength within to push through the tough times. Don't quit.
How Does Your Relationship Affect Your Health?
Tomorrow is Valentine's Day and on this day many reflect on and celebrate those they love. Relationships have a long term effect on both our mental and physical health. The following from Psychology Today discusses how when selecting a mate we should be careful to examine their healthy and not-so-healthy habits as these may influence the way you live. Already in a relationship? Take time with your partner to discuss how the two of you can work together to improve your healthy habits.
Psychology Today: In Sickness and In Health
Psychology Today: In Sickness and In Health
February 12, 2014
Daily Dose of Inspiration
"Nothing you can know that isn't known. Nothing you can see that isn't shown. Nowhere you can be that isn't where you're meant to be..."
"All You Need is Love" by The Beatles
Find on iTunes
Food For Thought: Heart Healthy Recipes
February is Heart Month and what you eat can affect the health of your heart. However, heart healthy foods don't have to be bland. The recipes featured this month will be delicious, heart healthy, and easy to make meals you can prepare ahead of time, freeze and enjoy anytime.
This vegetarian chili from The American Heart Association is packed full of healthy proteins and super-foods. Make a double batch and freeze to enjoy all winter long.
February 11, 2014
Can Healthcare in Canada Learn From the Olympics?
We've waited four years for another winter Olympics and they are finally here! For the next 2 weeks athletes from around the world will put it all on the line to strive to be the best in their particular sport. How do they get there? Through diligent physical and mental training and excellent coaching. The following from the Hamilton Spectator has drawn a parallel to how Olympic athletes are coached and trained to how Canada can improve its healthcare system. Read on and see if you agree that coaching may be the missing link to giving Canadians the best healthcare possible.
The Hamilton Spectator: Healthcare Improvement and the Olympics
The Hamilton Spectator: Healthcare Improvement and the Olympics
February 10, 2014
Can the Ontario Government Suck AND Blow?
So your spouse, child, mother, brother, friend is injured in a car accident. They broke both legs and have been quickly discharged from hospital. An Occupational Therapist visits the home and prescribes some equipment, sets them up on the main floor, makes sure they have options for bathing, toileting, sleeping, can eat and get out of the house if they needed to, and calculates the amount of care they need in order to safely survive at home in this state. This is calculated in minutes of care, and converted to a dollar benefit based on pre-determined (government) hourly rates.
Prior to 2010, this money (attendant care) would be given to the client, and they could use this to pay the providers of their care. They could choose the provider based on many factors, with most selecting the person that they were least embarrassed with in the washroom and shower.
In September 2010, FSCO decided that this benefit would only be provided when the care provider could prove an “economic loss”. I get why they wanted to do this. Too often, attendant care monies were “improving” the financial position of the injured (extra income) and was not always being used for care. As it is inherent in the insurance act to not “advantage” people, the industry decided they needed to make some changes.
Proving an “economic loss” became a hot topic. Some insurers wanted to only pay the amount of the loss, and others would pay the amount of attendant care benefit (as calculated by the OT), as long as a loss existed. This issue was tried in court, and in Henry vs Gore (2013) the decision was that “the extent of the economic loss was irrelevant…as long as there was any economic loss during the period in question the person can qualify for the services they provided…”
Then, just last month this decision was overturned by the Ontario government, the SABS were amended, and now people providing care cannot receive more “than the extent of the economic loss sustained by the attendant…as a direct result of providing the care…”
So, I ask, can the government really suck and blow? I guess so because there are so many elements of this that both defy logic and are clearly unfair. Here is my list:
- So, if my economic loss is $100 / week (I work part time at Tim Horton’s), I get $100 / week even when the care needed is calculated at more. So, if the care is calculated at 24 hours / day (as it can be) I get paid .59 cents per hour. Is that legal?
- Then the reverse must also be true. If I make $10,000 / month (as some people do) then I would get paid $10,000 / month (my economic loss) to provide care, right? WRONG. The max is $6000 regardless, and I suspect the insurer would only pay me the amount of the benefit which is often less than the max. So, they cannot “advantage” me, but they can “disadvantage” me?
- So, I guess they will pay the full amount for private care then, right? WRONG. The form calculates at rates of $10.25, $13.19 and $19.35 per hour (for recent accidents) but the agencies charge $25 / hour or more. So, the amount of hours I need is irrelevant as I can’t get the hours anyway in the calculated amount.
- If an agency is the only option (as my family will not work for .59 cents per hour), and most have a three hour per shift minimum, but my care is calculated at 2 hours per day, then I have to go without? Or I guess I will just use the toilet tomorrow instead?
- If I was making $30 / hour and worked 40 hours / week, but now need to provide care for 80 hours / week, they will pay me at my “economic loss” hourly rate, right? Nope. They will pay the amount of the benefit, again calculated at up to $19.35 / hour. So, I prove the loss, then take a loss following.
- If my family can’t live on .59 cents per hour, and an agency declines to work with me because of my behavior, complicated needs, or because my house is a health hazard, the insurer will change their mind and pay my family, right? Doubt it.
Then, there are policy limits. So, regardless of my economic loss, or the care needs of my family member, there will still only be $36K available if they are seriously injured, or $1M if they are catastrophic.
If the government wants to truly suck here, then they should not be able to blow. Either pay an agency the number of hours needed, at the agency hourly rate, without monthly or policy limits, OR pay an unqualified provider the amount of care needed calculated at the pre-determined rates. If you cannot advantage people, then you should not be able to disadvantage people either. Their accident already disadvantaged them enough.
February 7, 2014
Daily Dose of Inspiration
“Courage doesn’t always roar. Sometimes
courage is the quiet voice at the end of the day, saying, “I will try again
tomorrow.”
Mary Anne Radmacher
Weekly Mind Bender
I
have an eye but cannot see.
I’m faster than any man alive and have no limbs.
What am I?
February 6, 2014
Daily Dose of Inspiration
The Super Bowl has come and gone and another NFL season has come to an end. Whether you enjoy football or not, the following story of a rising star athlete is sure to amaze and inspire you.
Improve Your Concentration
Are you easily distracted? Find it hard to concentrate or focus? Distractions such as emails, phone calls, co-workers, and thoughts about your home life can reduce your productivity at work. And this is a vicious cycle where by being inefficient just leads to more work, more anguish, and more inefficiency! The following from Health.com provides great tips to stay focused, complete tasks in an efficient manner, and essentially be more productive with less stress.
Health.com: 13 Ways to Improve Your Concentration at Work
Health.com: 13 Ways to Improve Your Concentration at Work
February 5, 2014
Daily Dose of Inspiration
"You can be amazing, you can turn a phrase into a weapon or a drug. You can be the outcast, or be the backlash of somebody’s lack of love; or you can start speaking up."
"Brave" by Sara Bareilles
Find on iTunes
Food For Thought: Heart Month Recipes
February is Heart Month and so much of prevention involves dietary changes to reduce the risk. The recipes featured this month will be delicious, heart healthy, and easy-to-make meals you can prepare in advance, freeze and enjoy anytime.
February 4, 2014
It's Heart Month: Recognize The Signs
According to Statistics Canada, every 7 minutes someone dies from heart disease or stroke, making these two of the three leading causes of death. (Statistics Canada) February is Heart Month and we will be providing heart healthy tips, recipes and more. But beyond prevention, understanding the signs and symptoms of a heart attack is essential to early intervention and could save your life, or the life of someone around you. The following video starring Elizabeth Banks, and created by the "Go Red For Women" campaign, is both entertaining and factual. Please view this important video, it may save your life or the life of someone you love.
February 3, 2014
Daily Dose of Inspiration
“Believe that life is worth living and
your belief will help create the fact.”
William James
Wash Your Car!
Working in auto insurance makes me slightly paranoid about issues of vehicle safety. Ideally, it would be great if car accidents could become extinct and people could go about their business without running the risk of becoming injured in their travels, but currently these remain one of the main causes of adult and child injury, death and disability. So, maximizing car safety should be on the top of everyone’s list.
Years ago, in the middle of winter, I was driving home from seeing a client at night. I was on back roads that were not lit. My headlights were on, but I could barely see the road in front of me. I struggled with this, assuming I had a headlight out, and managed to get to a gas station. There, I investigated the problem and realized my headlights were just covered in the road sludge so common in Ontario winters. I cleaned up my headlights with a window squeegee and voila! I could see again.
Prior to this, the thought of washing my headlights never occurred to me. Why would it? Unless you encounter a problem, this is not something I remember being taught in driver’s ed, nor something my parents mentioned to look for as I was learning to drive. Some things we just learn in life the hard way – hoping to not be hurt in the process.
I remember when cars started to be manufactured to have headlights on automatically and all the time. I said to my brother “I don’t get why headlights should be on during the day, they won’t help a driver to see better” and he responded with “it is so other people can see you better”, I am sure adding a brotherly “dummy” in there too.
The other day I was reminded of these lessons again. It was a sunny day, but the roads had been a mess a few days prior. I was driving in the right lane and needed to change into the left lane to make an upcoming left turn. I glanced in my dirty side mirror and my rear mirror which was looking out my dirty back window, and I didn’t see anyone. I checked my side mirror again, and noticed something that looked odd. I focused more clearly and realized that there was another car to the left of me after all. This was a black car, covered in the grey muck of winter. The lights weren’t on, and what struck me was how much this car was essentially the color of the road. The road was a grey, dirt covered mess, and this car blended right in. Had the lights been on, or the car clean, I would have spotted this easily.
Really, both these issues with visibility when driving – to see and be seen – could be tackled with a simple car wash. Even if this seems futile with ongoing weather coming, the short-term benefits are immense. A clean car is easier for others to see, gives you better visibility when the windows and side mirrors are clear, and washes your headlights to make sure these are most effective. Besides, of course, the other benefits of washing road salt and sand from your paint job. Many gas stations have a quick car wash adjacent to the pump, and allow you to pay at the pump for convenience. Or, some car washes are even a drive-thru format and you don’t even have to leave your car. In the end, when it comes to road and driving safety, the added expense of giving your car a rinse could be “priceless”.
January 31, 2014
Daily Dose of Inspiration
“The best way to get rid of the pain is to feel the pain. And
when you feel the pain and go beyond it, you’ll see there’s a very intense love
that is wanting to awaken itself.”
January 30, 2014
Daily Dose of Inspiration
This Sunday, February 2nd is "SuperBowl Sunday" and the Seattle Seahawks will face off against the Denver Broncos. The following video, a commercial for Duracell batteries, is the story of Derrick Coleman, a fullback for the Seahawks who is legally deaf. Derrick was sent this letter from a young fan, also hearing impaired, who wanted to pass along her congratulations and cheer him on in his big game.
The Alternative Limb Project: Fashion Meets Function
“It’s drawing attention to their disability in a positive way,” said de Oliveira Barata. “Rather than people seeing what’s missing, it’s about what they’ve got.” “Having an alternative limb is about claiming control and saying ‘I’m an individual and this reflects who I am.”
The Alternative Limb Project, started by London designer Sophie de Oliveira Barata, gives fashion to the function of prosthetic limbs. The pieces created are amazing works of art that exude the individual personality of the wearer. See more about the Alternative Limb Project here.
January 29, 2014
Daily Dose of Inspiration
"Everywhere I'm turning, nothing seems complete. I stand up and I'm searching for the better part of me. I hang my head from sorrow, state of humanity. I wear it on my shoulders, gotta find the strength in me."
Alicia Keys, " Superwoman"
Find on iTunes
Food For Thought: Recipe of The Week
Recognizing that meal
preparation is difficult for some people due to limited physical or cognitive
ability, food or cooking knowledge, or time, we are providing healthy options
that are simple, fast to prepare and nutritious. The weekly Food For Thought recipes
are recipes that can be made in bulk, stages, or the day before, or can be
easily packed into a transportable lunch.
With the freezing temperatures and "polar vortex chill", warm up with a nice bowl of stew. The following beef stew recipe from spoonful.com is healthy, quick and easy to make, and easily freezable so you can enjoy leftovers another time.
January 28, 2014
Make Time For Family Dinner Time
In today's busy world it can be hard to make family mealtime a priority and in some cases it has become a thing of the past, or takes the form of people eating while texting, checking a phone, or using a game system. However, making the time to sit and eat together has valuable physical and mental health benefits. The following from Health magazine discusses the important advantages of family dinner time.
January 27, 2014
How do YOU do it?
I received a lovely email recently whereby the writer was painting me as some form of saint. But the question of “how do you do it” is one I have been asked before. Four kids, a business, house, dogs, a strict fitness regimen, clean-eating, volunteering, part-time MBA. This is my life and to me, nothing to be awarded a cape over.
Ironically, the question of “how do you do it” is one I too ask other people. I am inspired all the time. How do you have a job that is rigid and requires you to show up at a certain time, leave at a certain time, eat at a certain time, prevents you from seeing your child’s Christmas play, picking them up when sick, and restricts your vacation plans? How do you commute 1 hour or more to work in consistently terrible traffic? How do you manage the demands of your stressful job as a police officer, lawyer, adjuster, doctor? How do you manage the demands of caring for a sick or disabled child or an ailing parent? A medical or mental health condition? Single parenting? How did you lose 50 pounds, quit smoking, overcome cancer, beat rare odds, or kick an addiction? How did you cope with the death of your mother, father, child, sibling or spouse? How do you survive on such a restricted income, or with no support from others? Homelessness? Lack of education? How did you deal with the sudden loss of your job, the trauma you experienced as a child, or the daily struggles you might experience as someone with a disability?
We all need to remember that our own tolerances for the trials of life are very much determined by the experiences we have had up to this point. We are all saints – worthy of superhero status – for something. Our behavior, thoughts, beliefs, and practices are all explained by our past, our upbringing, and our genetics. We are all doing our best. And our future, I believe, will be ours to create with the choices we have. Perspective is everything. So, while I go about my day thinking about all the wonderful people that I encounter and that inspire me, do the same. And tell me, how do YOU do it?
January 24, 2014
January 23, 2014
Daily Dose of Inspiration
In this amazing act of kindness, Mitchell Marcus, a developmentally delayed teenager finally is able to live his dream of playing basketball on his high school team.
Spinal Cord Injury: It's Much More Than Being Unable to Walk
The number one cause of spinal cord injury is car accidents, but falls in the elderly are also rising as precipitating factor. Those suffering from a spinal cord injury struggle with mobility, bowel and bladder control, muscle spasms, and many other secondary effects of being unable to walk or use their upper body. Occupational Therapists are integral to the process of adjusting to life post spinal cord injury as we look at all areas of function and promote independence through creative solutions to immobility. The following video created by the Spinal Cord Research Foundation describes the effects of a spinal cord injury and helps the general public to understand this condition.
More than being unable to walk from Wings for Life on Vimeo.
January 22, 2014
Daily Dose of Inspiration
"When you're weary, feeling small; when tears are in your eyes, I'll dry them all. I'm on your side when times get rough, and friends just can't be found. Like a bridge over troubled water I will lay me down."
"Bridge Over Troubled Water," by Simon and Garfunkel
Find on iTunes
Food For Thought: Recipe Of The Week
Recognizing that meal preparation is difficult for some
people due to limited physical or cognitive ability, food or cooking knowledge,
or time, we are providing healthy options that are simple, fast to prepare and
nutritious. The weekly Food For Thought recipes are recipes that can be made in bulk, stages, or the
day before, or can be easily packed into a transportable lunch.
Here's
a simple way to enjoy a healthy winter meal that you can freeze and enjoy
again. "Cheat's Shepherd's
Pie" from bbcgoodfood.com
January 21, 2014
It's National Non-Smoking Week: Time To "Butt Out"
Apparently, quitting smoking is harder than overcoming other addictions. For many smokers it becomes more about the habit than the nicotine itself. There are so many products to assist in quitting smoking; from e-cigarettes, to gums, to inhalers, patches and prescription drugs, how do you know what will work for you? And what about a support groups? The National Non Smoking Week website has compiled a listing of online support groups, quit lines and research about the different methods for those trying to break the habit. This is national “non-smoking week”, can you make a commitment to Butt Out?
January 20, 2014
Daily Dose of Inspiration
“I will love the
light for it shows me the way, yet I will endure the darkness for it shows me
the stars.”
Operation Simplification
Being honest, the fast pace of this world is starting to wear on me. And according to Ray Kurzweil, the pace of change is expanding exponentially. Ouch. Things are going to get faster2? I can see why Yoga, Mindfulness, Soul Retreats and Vacations are so revered by those who get to enjoy them.
While I am a type-A, goal driven, never-slows-down Taurus, I have vowed to simplify this year. Perhaps that is my reaction to a crazy last year of opening a new office, starting a blog, finishing my MBA, redoing my basement, getting a puppy, merging my business, or maybe it is just a sign of my maturity as I reluctantly approach middle age (well not that reluctantly because I suppose the alternative to aging is death).
So, what is simplification? Not sweating the small stuff? Saying no more often? Not taking on any new responsibilities? Not engaging in any new capital projects? Limiting the constant brain activity that results from obsessive technology use? Restricting the kid’s activities to my tolerances, not theirs? Knowing my limits and being disciplined about maintaining them?
I believe that simplification is FOCUS. Successful people focus their time on the things they are good at or love, they set boundaries, and participate in the intriguing, high reward things they find intellectually, physically, and spiritually uplifting. Everything else is left behind. So if you find yourself searching for the next thing, seeking out endless possibility, tangentially changing your mind or direction, perhaps happiness is actually in front of you, simple and clean, but the clutter you are creating in your efforts is clouding your view.
Zenhabits has some wonderful pointers for simplification (http://zenhabits.net/simple-living-manifesto-72-ideas-to-simplify-your-life/). My favorites include:
- Make a list of the top 4-5 most important things in your life. These should dictate your schedule.
- Evaluate your commitments. Do these align with # 1?
- Evaluate your time. Keep track of this to see how you spend your day. Do these align with # 1?
- Limit communications (personally I am bad at over-communicating. This year I am making a solid effort to restrict this and to set boundaries – especially with email).
- Limit your spending. Less spending means less stuff. Less stuff means less clutter. Less clutter means simple. I am up for that.
So, contrary to my usual habit of writing down my long and exhaustive list of goals for the year, this year the list is decidedly simple. In the end, as Zenhabits suggests, I am going to evaluate what is most important to me and try to eliminate everything else.
January 17, 2014
Daily Dose of Inspiration
"The
difference between a successful person and others is not lack of strength, not a
lack of knowledge, but rather a lack of will."
Vince Lombardi
Weekly Mind Bender
I am an animal of few letters, remove the second and you can’t see. Change it to “l” and I’m a punishment, yet backwards I’m a game. What animal am I?
January 16, 2014
Daily Dose of Inspiration
Paralyzed in a car accident for over 18 years, this Australian mother is able fulfill a wish to surf with a little help from her friends and family. Her inspirational story shows us that there are no limitations when it comes to achieving your dreams.
Stay Safe On The Slopes
Skiing and snowboarding are becoming more popular as a fun and healthy way to stay active in the winter months. However, these downhill activities can lead to serious injury unless proper safety measures are taken. To reduce the risk of injury, use proper equipment, always wear a helmet, have proper training, and participate only on the runs your experience can handle. The following article from the Canada Safety Council discusses these and other ways to stay safe on the slopes.
Canada Safety Council: Safety On The Slopes
Canada Safety Council: Safety On The Slopes
January 15, 2014
Daily Dose of Inspiration
"The future's in our present hands; Let's reach right in, let's understand. If you want it you've got to believe."
"Believe," by Lenny Kravitz
Find on iTunes
Food For Thought: Healthy Lunches
Making a lunch may seem inconvenient, but a packed lunch is healthier for you and can help to save money when compared to eating out. The following information from Eat Right Ontario discusses quick and easy healthy lunches you can make the night before or the morning of to take with you.
Eat Right Ontario: Quick and Easy Lunch Ideas
January 14, 2014
The Black Dog: Depression
The black dog analogy in the following video by the World Health Organization provides a fantastic depiction of what living with depression is like. Watch. Understand. Help break down the stigma of mental illness.
January 13, 2014
Daily Dose of Inspiration
"Certain things catch your
eye, but pursue only those that capture the heart."
Indian Proverb
Winter Got You Down?
I made a Facebook comment after the Holidays that I was slowly recovering from Christmas Affective Disorder. For me, Christmas is stressful, hectic and challenging. I struggle with it every year. After the seasonal rush, it takes me days, or even weeks, to get back to my normal equilibrium. However, really, winter despair is not a joke and for some, can be debilitating.
In fact, some research suggests that up to 15% of people in Ontario experience the “winter blues”. These leave you feeling tired, groggy, and maybe even sad or irritable. While this causes discomfort, it is not incapacitating. However, a more serious form of the winter blues, known as Seasonal Affective Disorder (SAD), can be. While occurring less frequently at 2-3% of the population, the symptoms can prevent individuals from leading a normal life. Symptoms of SAD include decreased energy, changes in appetite, especially leading to cravings for starchy or sweet foods, oversleeping and weight gain, among other things. If you feel this is you, talk to your doctor and have your symptoms investigated.
The problem is not always the blues, but how these create a negative behavior cycle. When you feel down, you revert, avoid, or change habits. This leads to feeling worse and the cycle continues. Occupational therapists (OTs) recognize the importance of being engaged in activities that are meaningful, active and productive, and understand how these contribute to health and well-being. In fact, one of the best treatments for beating the winter blues involves just “keep on keeping on” by doing what you normally do every day. Some tips include:
1. Use behavioral activation to keep your normal routine. Make the bed, have a shower, prepare a decent breakfast, walk to the mail box. Don’t change habits that are ingrained just because it is winter. Never underestimate how damaging it can be if you avoid even small things that ultimately add up to a productive day. Gradually try to get back to those important tasks if you have found that your daily behaviors have become unproductive.
2. Stay active. Those that love the winter do so because they get outdoors. Walk, ski, skate, toboggan – something to help you appreciate how wonderful a change of seasons can be. This is best facilitated by proper clothing that will keep you warm. If exercise is tough for you, build it into your day by default – park farther from the door, use the stairs, make a few trips from the car with the groceries to get the blood flowing.
3. Consider light therapy. Sit by the window at lunch, get some fresh air when the sun is out, or consider purchasing an artificial light for your use at home.
4. Up the nutrients. When some bad eating habits creep into your winter these can be hard to break come spring, and only contribute to further mood declines. Shop in the fruit and veggie isles, and avoid the isles that house the bad foods you seem to be eating too much of.
Finding ways to help you do the things you want to, need to, or enjoy, is at the heart of occupational therapy. While the winter months can be long, dark, and cold, ultimately how we adapt to the seasonal change is up to us. If moving or going south is not an option, consider some of the above tips to make the winter bearable, or dare I say, even enjoyable?
10 Winter Depression Busters for Seasonal Affective Disorder (Borchard, no date) http://psychcentral.com/blog/archives/2012/12/30/10-winter-depression-busters-for-seasonal-affective-disorder/
January 10, 2014
Daily Dose of Inspiration
I am not a product of my circumstances.
I am a product of my decisions.
Stephen Covey
January 9, 2014
Daily Dose of Inspiration
Jason Freeman is a motivational speaker, author and life coach. Jason has a speech impediment and coordination issues due to an injury at birth. Jason admits that these used to be a burden to him, but he has learned to overcome his limitations and now spends his life coaching others to overcome theirs.
Learn more about Jason at http://heroicyesproductions.com/
Alzheimer's Awareness Month: Keep Your Brain Fit
Alzheimer's Disease International estimates that over 135 million people around the world will suffer from dementia by the year 2050, and are concerned of a looming global epidemic. How can you ensure you are doing the best for your brain inthe hopes of preventing dementia? The Alzheimer's Society of Canada has a fantastic website that outlines the signs and symptoms of dementia, how to care for someone with Alzheimer's, and how to keep your brain fit through regular brain exercise and a healthy diet.
January 8, 2014
Daily Dose of Inspiration
"And I'll see your true colors shining through, I see your true colors and that's why I love you. So don't be afraid to let them show, your true colors, your true colors are beautiful like a rainbow."
"True Colors," by Cyndi Lauper
Find on iTunesCyndi Lauper: "True Colors"
Food For Thought: Recipe of The Week
We know breakfast is the most important meal of the day, however, it is also the most rushed. Smoothies have become the new fad in trying to get some quick but necessary nutrients in the morning. The following information from eatingwell.com provides numerous delicious, simple and fast smoothie recipes that are great for people on the run!
Eatingwell.com: Quick and Healthy Smoothie Recipes
Eatingwell.com: Quick and Healthy Smoothie Recipes
January 7, 2014
New Year... New You? How to Promote Success with New Year Resolutions
Happy New Year! For many of us, this is when we take time to reflect on the previous year, and set Resolutions or Goals for the year ahead. However, significant research highlights that many people who set resolutions or goals for the year end up abandoning these before the end of January. Why does this happen and how can you ensure the positive changes you wish to make come to fruition? This article from the Huffington Post discusses why many often fail at achieving their New Years’ Resolutions and provides helpful tips on how to set reasonable and attainable goals.
January 6, 2014
10 Tips to “Just Do It” in 2014!
I just received my Costco Online catalogue. I was not surprised to see that the first 10 pages were dedicated to fitness equipment, health products, and weight loss supplements. Why? Because it is January – the time when many people make new commitments for the year. According to Web Pro News, weight loss is the most common resolution people make, but ironically this is also the one goal most will fail to achieve.
Weight loss as a goal makes sense – excessive weight is unhealthy and can make even regular tasks like walking, using stairs, and completing home tasks challenging. I remember when I was pregnant with my twins. I gained 50 pounds – all out front much like older men that seem to carry their excessive weight in their bellies. Towards the end of my pregnancy I remember feeling the extra weight when I tried to hike, carry my kids, or just get out of a chair or car. After I had my twins and essentially lost 40 pounds of baby and “stuff” in 8 minutes, I got up from the delivery table and said to my husband “I feel so svelte! Look, I can bend, twist, turn, I can breathe!” He laughed because I am sure my flabby baby belly still made me look like I was carrying something. Anyway, the point was – over 9 months of accumulating weight my body had adapted and I had forgotten what it was like to be thin again, including how much harder things are when you are carrying weight in places where weight does not belong.
Fortunately for me, I have always been athletic and have good genes (my goal is to always weigh less than my dad – I gave up on weighing less than my mom in Grade 7). But I also have a strong work ethic and even stronger willpower. Many years ago I committed to karate with the goal of getting my black belt by 35. Then, I picked up an Oxygen Magazine and committed to getting my body fat percentage to a level of elite athleticism. This required me to start “eating clean” and as such I no longer consume (99% of the time) refined sugar, white grains or carbs, or red meat. I only drink tea and water. Boring, I know. But the point is, I took 8 years to get to the point I am at and the small adjustments I made along the way have resulted in my success. Weight loss, or any resolution, is not going to happen overnight. Here are 10 tips to remember:
- First, keep track of what you are eating and how you spend your time. Do this for a week. Then, analyze. Where are the problems? You know what they are, you just need them on paper to really impact you into “seeing” them.
- Pick ONE thing (the easiest one) to change. And don’t get rid of it, just focus on reducing it. Maybe try to stop eating sooner before bed, or change from heavy carbs at night to some fruit, from regular pop to diet, white to whole wheat, 2% to skim, from Wendy’s to Subway. The goal is not abstinence, but improvement.
- Once you have reduced that ONE thing, pick another and proceed that way until you have addressed many of your identified problem areas. If you can tackle ONE thing per month, by the end of the year you will have made 12 healthy improvements – excellent!
- Remember that less is still good, even if less does not mean NONE. You can get to NONE, but cold turkey is not usually successful (but in the place of ham – much better J).
- Don’t think that the problem is lack of exercise. That is part of it, but weight management is 70% diet. If you commit to a new fitness program, without adjusting your poor diet habits, your success will be limited.
- If exercise is not your thing, fake it until you make it. Try those activities that are exercise hidden as fun. Go for walk with a friend, grab a Wii Fit, try Zumba, join a dance class. Make small goals such as “I want to walk around the block without stopping” then when you can do that, make it two blocks. I did this in University as a project for my Behavior Modification class. I started walking my dog for 20 minutes a day, and gradually, over four months, was up to 2 hours. This became my new “normal” and I did this with my dogs until they became too old to manage that amount of exercise.
- Remember it takes 3 weeks to 4 months to create a new habit. Give yourself a month to “try it” and if at the end of the month you are still struggling, pivot your change to something less difficult. Throw a calendar on the fridge, X out the days, circle your target (21 days, 30 days etc).
- Tell people your plans. Facebook, Twitter, your journal, your best friend. Write it down.
- Don’t get caught up in gimmicks. They are just that. If there was a fast and easy way to lose weight we would all be thin. There isn’t – it requires dedication and persistence.
- Just Do It! Nike is right – nothing beats just gettin’ er done! Your mind will play tricks on you the entire time. I laugh at my mind now. When it is a Cross Fit day for me, my mind will invariably tell me I should do something else instead. I smile, say “haha mind, good try” and get on my fitness clothes. The real trick to going from “I want to” to “I am” is attaching a physical component. You have FIVE seconds to turn a thought into action. Think it, move towards it, and DO IT!
All the best in 2014 and may all your resolutions, goals, wishes (or whatever you call them) become your reality this year.
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