Power of Habit

Change Your Life By Changing Your Habits

Think about all the things you did today, from the moment you got up until the second you clicked over to this blog and began reading. 

You probably woke up to your alarm, begrudgingly turned it off, threw the covers off your bed, stood up, and shuffled into the bathroom, where you probably took care of buisness, and maybe took a shower or washed your face.  You may have walked into the kitchen, put water and coffee grounds into your coffee maker, turned it on, and then made and ate breakfast.  Later, you drove to work, did the things on your schedule, and drove home.  In between, you probably walked around, used the bathroom, checked your email, used a fork and knife to eat your lunch, and drank water or coffee. 

Now think about how many of those things you did without conciously thinking about them.  Did you have to look at the directions to get to work?  Did you have to be told how to log in to your email?  Did you read the manual for your coffee maker?  Most likely not.  Now consider the things you do that you may consider a "bad" or "good" habit.  Maybe its snacking in front of the TV, going to the gym, smoking, going to church every Sunday, or going out to pick up a 1,000 calorie fancy coffee drink with co-workers at lunchtime. 

What all of your daily activities and good or bad habits have in common is that you do them without thinking.  Your brain learned these behaviors at some point for some purpose, and then stored them so you could stop thinking about them each time.  This is great for efficiency- imagine if your boss had to re-train you every morning!- but it also leads to repeated bad behaviors. 

According to The Power of Habit by Charles Duhigg, habits contain 3 things: a cue (a trigger that tells your brain to automatically perform a behavior- for example: time for work), a routine (the behavior- drive to work, show up), and a reward (the reason your brain stores that behavior- you don't get fired!).  Duhigg suggests that since habits are stored in our brains, you can't easily break them- you simply have to fight them and overpower them with new, better habits.  The key to this is identifying the cue (WHAT makes you do it) and the reward (WHY you keep doing it), and then replacing the old routine with another. 

In order to replace old habits with new ones, focus on identifying rewards you crave and the triggers that lead you to perform a behavior.  Do you enjoy the socialization that going on smoke breaks at work gives you?  Replace the routine of smoking with going for a walk break with coworkers instead.  Does coming home from a hard day at work trigger you to sit in front of the TV in order to zone out?  Head straight to the gym and let the day unfold in your head as you pound out a few miles on the treadmill. 

As you continue your journey to become healthier, think about your good and bad habits and try to identify why you do them.  It isn't easy, but with a little self-examination, you will begin to understand your brain's reasoning and become better equipped to work at creating more good habits and overcome the bad.

Expectation and Success

Many of you who have worked with me have heard me say "fake it until you make it."    An interview published by Scientific American with G. Cook author of Mind Over Mind reiterated the importance of faking it untill you make it.  However, he calls it "expectations" and "bending reality." What does this really mean?

Every time we engage in a situation we have expectations, thoughts and assumptions that precede the event.  These are, oftentime, rooted in previous experience.  They create a sense of comfort and guide us as we move through this world.  It is why we are not like children experiencing every thing with awe for the first time and not knowing what to do.  However, what we may not realize is that our expectations prior to and during the event actually will change the outcome for better or worse. 

For example, you are invited to a relative's home for a party. Typically these parties are boring and a waste of your time.  For two weeks prior to the event you complain about having to go.  When the party is over, you feel like it was boring and a waste of time.  If however, beforehand, you had thought "I will enjoy myself and make the best of it," you probably would have.   Our expectations become somewhat of a self-fulfilling prophecy.  Just as we can think negatively about a situation, we can also think positively, whether we believe it to be true or not.  

To change your experiences to be more positive and successful, your expectations or thoughts should reflect the desired outcome before as you prepare for the event or activity.  This can be a very powerful tool for lifestyle change.  Think about your thoughts regarding lifestyle change, especially if you have tried and failed many times.  Are they positive, negative or indifferent.  What about exercise?  When you change your thoughts you are more likely to achieve what it is you desire.  Whether or not you believe it, just think, say or write it.  Below are a few examples to get you going.  

• Before you start exercising and during the exercise, say to yourself or out loud any of the following:
• I am as light as a feather, this is easy!
• I look forward to working out.
• Exercise is going to make me feel great
• I am physically fit and can do this.
• There is nothing more important than my daily workout.
• Before you eat, say to yourself one of the following:
• This meal is going to satisfy me.
• This meal is delicious and exactly what I wanted
• I am going to enjoy this meal and be completely satisfied. 
• A small amount of food is all I need. 
• When you wake up, before your day gets started
• This is going to be a great day
• I am going to accomplish everything I desire today
• There is no better day than today
• Thank you for this wonderful day
• Before and during a clothes shopping trip
• I am beautiful and everything is going to fit me
• I will find the perfect outfit for myself today
• I will find exactly what I need
• The perfect outfit is waiting for me

The bottom line is, negativity, hesitation, or doubt brings more negativity, hesitation and doubt.  Shoulding, cannot'ing, musting, doubting, and can't standing keeps us stuck and  often brings about more guilt, frustration and defeat.  Start by thinking in terms of can, will, and do.   

A few years prior this line of thinking may have been considered silly, but science has substantiated the power of thought and expectation on life outcomes.  Positive psychology is an up and coming field where we have learned how you can have a significant influence on the outcomes you desire. 

Traveling this summer....Read on!

One of the benefits of weight loss is decreased joint pain, which typically results in increased mobility and activity. Many of my patients tell me that now they are able to walk without pain and have a strong desire to travel and "see the world." I have many patients who report increased travel with weight loss to destinations such as China, Cruises, Ireland, Italy and South America! But did you know, travel carries many risks? As someone who was once in the hospital on a cruise ship, which was miserable, my ears were perked up and my attention was grabbed by Dr. Kanayo Odeluga ("Dr. KK") when he presented on travel at the January bariatric support group.

Dr. KK, a physician at the St. James Travel Clinic, is a wealth of information about travel, vaccinations, travel insurance, mountain climbing, water, motion sickness and even bug spray! Anybody considering traveling out of the country or planning a big trip should take the time to visit St. James' Travel Clinic to meet with Dr. KK.

Who should schedule an appointment with the travel clinic?
-Anybody traveling out of the country for vacation
-Mission or Humanitarian trip participants
If you are going to visit your country of origin (if not from the US), especially if you have not been there for some time
Individuals who travel out of the country for business
Exchange students
Individuals planning to travel to a significantly higher altitude

Why visit the travel clinic?
People are traveling more and brining disease back into this country and onto planes. Remeber the SARS and Avian Flu surges in the past? Dr. KK and the travel clinic staff are up-to-date on current travel and risk information
Cruises are notorius for repiratory and diarrheal diseases
Prevention of altitute sickness which would, in turn, ruin your trip

Blood clot prevention for prolonged air travel
Receive specific immunizations to avoid contracting an illness (not prevalent in the US) for the country you are visiting
Receive assistance from Dr. KK about adjusting medications (especially for medications such as insulin) when crossing multiple time zones and the international date line.

The goal of the St. James Travel Clinic, according to Dr. KK, is to "empower you as a traveler so you can be an informed traveler" and minimize travel risks. For those of you who were unable to attend this wonderful presentation, here are a few tidbits that you missed. Use caution on cruises, as they are notorious for respiratory and diarrheal diseases. Swim in pools versus ponds, streams or lakes when you travel to avoid contracting a gastrointestinal or other disease. To reduce risk for hepatitis A and Typhoid Fever, avoid contaminated food and/or water including ice. Re-consider spending money on travel insurance. Ask questions when purchasing, some travel insurance will find and evacuate you should an event such as a hurricane, earthquake or other disaster occur while you are out of the country. Should you fall ill while away, insurance (including Medicare) most likely will not cover out-of-the-country healthcare expenses. Travel insurance often covers such incidents. Schedule your appointment with the Travel Clinic 3 -4 weeks before you travel. Immunizations or pre-vacation medications can take up to 2 week to be effective.

St. James Travel Clinic
http://www.stjameshospital.org/services/travelclinic/
(708) 503-3222

10,000 Steps for Your Health

This weeks biggest loser give away is a pedometer. A pedometer, also known as a "step counter", is a device that counts the number of steps you take each day, based on the movement of your hips. It helps to track not only how much you move during your work out, but also helps quantify your Activities of Daily Living (ADL's) to maximize calories burned throughout the day.

*Fun Fact* Standing burns more calories than sitting. GET UP!!!

The recommended number of steps per day is 10,000, which is equivalent to about 5 miles! Increasing the amount of movement can help reduce risks for: heart disease, diabetes, and obesity.
GET MOVING!!!

Tips for Hitting 10,000
Take the stairs
Get a walking partner at work
Walk the dog (he/she has been waiting)
Get off a few stops earlier on the bus
When the phone rings, get up out of your chair
Walk to a colleague's office versus sending an email or calling
Repaint a room
Get up to change that channel on the TV
Garden
Take a few laps around the store before grabbing a cart
Integrate walking into your every day activities

Written by: Alyssa Picone, Dietetic Intern

A win for those seeking the next step in obesity care!

If you or someone you know is suffering from the disease of obesity please forward, re-post on your facebook wall or re-tweet!

As many of you know, the path to surgical intervention for weight loss can be long, frustrating and tedious. The pre-operative 6 month diet and it's effects on surgical and weight loss outcomes have been studied. Several studies have concluded that the 6 month pre-operative diet does not improve weight loss or surgical outcomes. The American Society of Bariatric and Metabolic Surgery (ASMBS) has reviewed the research and issued the following statement,

"the requirement for documentation of prolonged preoperative diet efforts before health insurance carrier approval of bariatric surgery services is inappropriate, capricious, and counter-productive given the complete absence of a reasonable level of medical evidence to support this practice. Policies such as these that delay, impede or otherwise interfere with life-saving and cost-effective treatment, as have been proven to be true for bariatric surgery to treat morbid obesity, are unacceptable without supporting evidence."

Thanks to the Illinois Chapter of the ASMBS, who fought diligently, Blue Cross Blue Shield of Illinois, New Mexico, Oklahoma and Texas have dropped the 6 month medically supervised diet requirement prior to surgical intervention for morbid obesity.

This is a true win for individuals suffering from the disease of obesity seeking the next step in care, surgical intervention. It should be noted, however, that this DOES NOT indicate that nutrition and an understanding of the lifestyle changes required for post-operative success and health are not important. An adequate level of knowledge and the ability to apply new behaviors is still just as important.

At Franciscan St. James Center for Bariatric Surgery we have been and will continue to be diligent and steadfast in our lifestyle education, follow-up care and support for each and every one of our patients.

This policy change affords those with the disease of obesity greater access to care the (s)he deserves.

Support Group Monday at 6 pm: Travel Has It's Risks

Travel Has It's Risks. Dr Kanayo Odeluga will discuss the risks associated with traveling out of the country and the vaccinations and preventative measures you can take to reduce those risks. He will go over vaccinations and medications and speak about where specific diseases are present. This is a must attend!

Support Group: Cancer Prevention and Early Detection

Support Group
Monday 10/10 at 6 pm
Nursing Education Center

Topic: Cancer Prevention and Early Detection
Presenter: Gayle Homberg, RN, MS

The presentation will address both male and female-type cancers and colorectal cancer. It will also include key lifestyle modifications for cancer prevention and detection. Gayle is a wonderful speaker and passionate about sharing life-saving information!

CDC report finds people live longer if they practice one or more healthy lifestyle behaviors

Healthy behaviors include not smoking, eating well, getting regular exercise and limiting alcohol consumption

People can live longer if they practice one or more healthy lifestyle behaviors – not smoking, eating a healthy diet, getting regular physical activity, and limiting alcohol – according to a study by the Centers for Disease Control and Prevention.

During the study period, people who engaged in all four healthy behaviors were 63 percent less likely to die early, compared to people who did not practice any of the behaviors. Not smoking provided the most protection from dying from all of the causes examined.

“If you want to lead a longer life and feel better, you should adopt healthy behaviors– not smoking, getting regular physical activity, eating healthy, and avoiding excessive alcohol use,” said CDC Director Thomas R. Frieden, M.D., M.P.H.”

People who engaged in all four healthy behaviors were 66 percent less likely to die early from cancer, 65 percent less likely to die early from cardiovascular disease, and 57 percent less likely to die early from other causes compared to people who did not engage in any of the healthy behaviors.

The study, “Low Risk Lifestyle Behaviors and All-Cause Mortality: Findings from the National Health and Nutrition Examination Survey III Mortality Study,” is published online today by the American Journal of Public Health at http://ajph.aphapublications.org/first_look.dtl.

Researchers analyzed data from CDC’s National Health and Nutrition Examination Survey (NHANES) III Mortality Study, a mortality follow-up of NHANES III survey participants aged 17 years and older who were recruited from 1988 to 1994 and followed through 2006.

The researchers defined low-risk health behaviors as never smoking, eating a healthy diet, moderate intensity or vigorous intensity physical activity, and moderate alcohol consumption. According to the 2010 Dietary Guidelines for Americans, men should drink no more than two drinks per day; women, one drink per day.

Among people in the CDC study, 47.5 percent had never smoked, 51 percent were moderate drinkers, 39.3 percent had a healthy diet, and 40.2 percent were adequately physically active. The percentage of people who reported low-risk behaviors did not differ significantly by gender. Mexican-Americans had more healthy behaviors compared to whites and African-Americans.

The authors noted the challenges in encouraging a large percentage of the U. S. population to adopt a healthy lifestyle. Although studies have shown only a small percentage of people have adopted all of these healthy lifestyle behaviors, significant progress has been made in decreasing the rate of people who smoke. This study adds to the mounting evidence of the substantial gain in life associated with healthy behaviors, and underscores the need for the clinical and public health communities to work together to promote greater adoption of these behaviors.

For more information about CDC’s efforts to promote healthy lifestyles visit www.cdc.gov/tobacco, www.cdc.gov/alcohol, and www.cdc.gov/nccdphp/dnpao.

Stand Up For Your Health -- Physiologists And Microbiologists Find Link Between Sitting And Poor Health

June 1, 2008 ScienceDaily -- Physiologists analyzing obesity, heart disease, and diabetes found that the act of sitting shuts down the circulation of a fat-absorbing enzyme called lipase. They found that standing up engages muscles and promotes the distribution of lipase, which prompts the body to process fat and cholesterol, independent of the amount of time spent exercising. They also found that standing up uses blood glucose and may discourage the development of diabetes.


To view the rest of the article and video click here or cut and paste the link into your browser.

http://www.sciencedaily.com/videos/2008/0610-stand_up_for_your_health.htm

Personality Plays Role in Body Weight, According to Study

July 18, 2011- American Psychological Association

Impulsivity strongest predictor of obesity

WASHINGTON—People with personality traits of high neuroticism and low conscientiousness are likely to go through cycles of gaining and losing weight throughout their lives, according to an examination of 50 years of data in a study published by the American Psychological Association.

Impulsivity was the strongest predictor of who would be overweight, the researchers found. Study participants who scored in the top 10 percent on impulsivity weighed an average of 22 lbs. more than those in the bottom 10 percent, according to the study.

“Individuals with this constellation of traits tend to give in to temptation and lack the discipline to stay on track amid difficulties or frustration,” the researchers wrote. “To maintain a healthy weight, it is typically necessary to have a healthy diet and a sustained program of physical activity, both of which require commitment and restraint. Such control may be difficult for highly impulsive individuals.”

The researchers, from the National Institute on Aging, looked at data from a longitudinal study of 1,988 people to determine how personality traits are associated with weight and body mass index. Their conclusions were published online in the APA’s Journal of Personality and Social Psychology®.

The remainder of the article can be found at http://www.apa.org/news/press/releases/2011/07/personality-weight.aspx

Decoding Meat & Dairy Product Labels

There is a lot of misconception in the marketplace regarding labels on meat and dairy products. What to do terms like "cage free," "natural," or "organic" mean? Below is a link from the Environmental Working Group demystifying label terms on dairy and meat products.

Decoding Meat + Dairy Product Labels - 2011 Meat Eaters Guide Meat Eater's Guide to Climate Change + Health Environmental Working Group

Eat Smart - 2011 Meat Eaters Guide to Climate Change and Health

The Environmental Working Group is leading they way to protect public health and the environment through the power of public information. They recently released a list of food groups and their impact on the environment and health. Look in each box to learn more about the healthiest food choices within the food group and look across to understand the environmental impact of the food group.

Eat Smart - 2011 Meat Eaters Guide Meat Eater's Guide to Climate Change + Health Environmental Working Group

Your Food Choices May Be Costing You More Than a Grain of Salt

The average American gets about 3,400 mg of sodium a day, which is well above the recommended amount of 1,500 mg per day. Consuming this much sodium a day may be easier than you think if you consider that just one teaspoon of table salt has 2,325 milligrams (mg) of sodium, almost 1.5 days worth.

In fact, the vast majority of sodium in the typical American diet comes from foods that are processed and prepared. Examples include bread, packaged pasta/rice dishes, lunch meats, bacon, cheese, soups, snacks and fast foods. Sodium is naturally present in all vegetables, dairy products, meat and shellfish. For example, 1 cup of low-fat milk contains about 107 mg of sodium, contributing to your overall sodium intake.

Beyond the harm caused by high blood pressure, research has shown that excess sodium can be toxic to humans. For example, some studies conclude that a high salt diet might contribute to the following: stiffer arteries which are often the early sign of heart disease, increased calcium losses which could eventually lead to osteoporosis and the excretion of high levels of protein in the urine, worsening kidney damage initially caused by high blood pressure.

Whether you are sensitive to salt or not, most Americans can benefit from reducing sodium in their diet. Reconsider your typical food choices and try some of the following ways to cut back on sodium:

• Eat more fresh foods especially fruits and vegetables, which can balance some of the negative effects of sodium.
• If you purchase processed foods, opt for the low or reduced sodium options.
• Check food labels and limit products that contain MSG, baking soda or powder, disodium phosphate and sodium nitrate.
• Use fresh herbs and salt free seasonings to flavor your food.
• Decrease your use of sodium-laden condiments such as soy sauce, salad dressings, ketchup and sauces

Article published by: Ellen Muhammad, Dietetic Intern

Super Size Your Weight Loss Results with Physical Activity

Have you heard of the following statement: “fewer calories in plus more calories out equals weight loss?” Well, not only is this an often repeated statement, it is a scientific fact! You can actually super size your weight loss results with increased physical activity or exercise. Exercise or daily physical activity, in general, helps you lose weight by using calories that would otherwise be stored as fat as fuel. Exercise can also help prevent most, if not all, chronic diseases including: heart disease and stroke, diabetes, high blood pressure, cancer and osteoporosis.

With all of these remarkable health benefits why not get started today? Unsure of how-try these simple ideas for starters:

• Dance to your favorite songs and burn approx. 202 calories per hour.
• Go for a walk and burn approx. 86 calories per hour.
• Mow the lawn and burn approx. 259 calories per hour.
• Play actively with your children and burn approx. 104 calories per hour.
• Clean your house and burn approx. 144 calories per hour.
• Go for a walk or tread water in the pool and burn approx. 173 calories per hour.

By simply increasing your activities of daily living such as those noted above, you can super size your weight loss results by increasing the amount of calories you burn throughout the day with little or no conscious effort!

*Caloric expenditure estimates obtained from www.fitday.com.

Article published by: Ellen Muhammad, Dietetic Intern

EWG's Shopper's Guide to Pesticides | Environmental Working Group | EWG.org

The Environmental Working Group just released its 2011 Shopper's Guide to Pesticides in Produce -- an update to the handy guide that helps you avoid the Dirty Dozen, conventional fruits and vegetables that are highest in pesticide residues -- and choose items from the Clean 15 list instead. Eat healthier and save money at the same time!

What's new? The popular apple is now at the top of the Dirty Dozen as the fruit or veggie highest in pesticides. And for the first time, cilantro is also on the list. Testing by federal scientists found 33 unapproved pesticides on 44 percent of the cilantro samples tested -- the highest percentage of unapproved pesticides recorded on any item since EWG started tracking the data in 1995. Mushrooms also make their first appearance on the Shopper's Guide as part of the Clean 15.


EWG's Shopper's Guide to Pesticides Environmental Working Group EWG.org

Success Story: An interview with S.T.

I had the pleasure of interviewing S.T. about her success after bariatric surgery. She had her surgery in September of 2009 and has lost 103 pounds. She continues to lose weight weekly. S.T. will be speaking at support group on 5/9/11 at 6 pm.

T: Why did you decide to have Lap Band surgery?
S: I had tried everything and I needed to do something that was well researched and had minimal invasiveness.

T: What were your goals and expectations before the procedure?
S: They were high, but the preoperative classes helped me understand that I had to work hard to do my part.

T: How has your life changed after bariatric surgery?
S: I have increased energy and decreased fatigue. I am not as irritable. My breathing has improved and I do not need my asthma medication as much. It was the best decision I have ever made and if I could do it all over again I would.

T: What are the keys to your success?
S: I follow the rules, but not eating and drinking at the same time has been most helpful. At first I lost only 30 pounds and the weight kept going up and down. I was losing it much slower than I wanted. Then I spoke with Dr. Shayani who suggested I drink before I eat (not when I eat) or when I was hungry. Six months ago I took his advice and my appetite when down and I started losing weight.

It was important for me to focus on only 10 pounds at a time instead of my overall goal. When I looked at the big picture and the amount of weight I had to lose I would get depressed. Breaking it into 10 pound increments helped me feel like I was doing something and I became more focused.

The other key that has been important for me was to start exercising. I work out at least three days a week at the gym or with a video. Total body exercises have helped me to tone. In the summer I walk 3.5 miles outside.

T: I know you are busy, how do you fit in your workouts?
S: I work forty hours a week so it was tough. I get up early at 4:30 am because I learned that if I wait until after work it would not get done. It started with motivation, and now that I can walk I want to keep it going. I consider exercise personal time to focus on myself. I enjoy listening to my music and it is nice not to think about kids, college or bills. It is great.

T: Do you have any advice for someone who is stuck or frustrated with their progress after surgery?
S: Yes. Go back to the beginning and look at everything we learned. This includes no eating and drinking at the same time and cutting out junk from your diet.

T: What are some of the changes that you have made to be successful?
S: I have two kids in college and a senior in high school who still lives at home. They are all athletic and have helped me to eat healthier. Kool Aide, sweets and junk food are no longer in our home. I save desserts for special occasions only. Every week I like to try at least one new recipe. My favorite thus far has been parmesan tilapia. I increased the amount of fish chicken and turkey that I make and no longer fry foods.

T: Do you eat out?
S: I used to eat out every day. Now we only eat out one time per week. Champs is my favorite place to go. I typically order s sample platter. It is not the healthiest food, but now I can treat myself because I worry less about weight gain. There is a lot less guilt now compared to when I dieted.

The Learning Curve of Cooking

It never ceases to amaze me when I hear “I don’t cook.” If one does not cook, then one must eat out or piece together a meal of highly processed items that are typically microwavable. As I have mentioned before, to move forward one must abandon old ways of thinking and behaving. One of the definitions of insanity is doing the same thing over and over expecting to get a different result. This same thought applies for weight loss and health. If one does not lose weight or become healthy by eating out every day before bariatric surgery, then one should not expect to lose or maintain a significant amount of weight after bariatric surgery.

I have to admit that I am no different than my clients. Cooking, preparing and planning are no easier for a dietitian than anybody else. It is falsely believed that a degree in dietetics absolves RDs from following the same guidelines. As many of you know, knowing does not imply doing. To do, one must take action by applying what is known.

After completing a masters degree, I had to recommit to eating out less by preparing healthy and delicious meals. Last Saturday afternoon, I dragged out a new cookbook, by a famous Food Network chef, and choose three new recipes to try. I assumed that the Food Network chef had fail-proof recipes, but I was wrong.

Anytime we try something new there is room for error, but we cannot let it drag us down. After spending money, time and effort on my new menu items, I was highly disappointed. Only 1 out of the 3 recipes I tried was actually good. The other two were HORRIBLE! I was disappointed, disheartened and upset. At least when you get food from your favorite restaurant you know it will taste good no matter how bad it is for you!

However, this cannot be an excuse to return to old habits. Even the best will fail. I am putting the cookbook back on half.com hoping to earn my money back to buy a new cookbook.

Cooking can be learned at any age. All you have to do is try. Over time it will get easier and tastier! Check the blog next Monday, 5/2, to learn tips on cooking, planning and grocery shopping.

How Self Control Works

Brain How Self-Control Works It's a skill, we are learning, that profoundly shapes lives. How does it work? Where does it come from?
Scientific American 4/15/2011 by Dan Ariely

The scientific community is increasingly coming to realize how central self-control is to many important life outcomes. We have always known about the impact of socioeconomic status and IQ, but these are factors that are highly resistant to interventions. In contrast, self-control may be something that we can tap into to make sweeping improvements life outcomes.

If you think about the environment we live in, you will notice how it is essentially designed to challenge every grain of our self-control. Businesses have the means and motivation to get us to do things NOW, not later. Krispy Kreme wants us to buy a dozen doughnuts while they are hot; Best Buy wants us to buy a television before we leave the store today; even our physicians want us to hurry up and schedule our annual checkup.

There is not much place for waiting in today’s marketplace. In fact you can think about the whole capitalist system as being designed to get us to take actions and spend money now – and those businesses that are more successful in that do better and prosper (at least in the short term). And this of course continuously tests our ability to resist temptation and exercise self-control.

The remainder of the article can be viewed at: http://www.scientificamerican.com/article.cfm?id=how-self-control-works

The Trilogy: Skills, Motivation and a Paradigm Shift from "diet" to "lifestyle."

Weight loss is a journey. There will be ups, downs and plateau's. Last week during the "Chew and Chat" sessions I defined weight loss as "a set of skills that can be applied over and over again to become a new lifestyle." Although willpower, hope and motivation are important, they will carry you about two weeks. Consider adopting a weight loss philosophy that contains a trilogy: (1) skills, (2) motivation and (3) paradigm shift from "diet" to "lifestyle."

The trilogy is powerful for many reasons. It implies that you have control over your weight loss journey, overall health and room for moderation. A healthy lifestyle eliminates thoughts like good, bad, right, wrong, success or failure. In my opinion and experience, all or nothing thinking is a significant contributor to relapse or complete cessation of the program. It takes 3,500 calories to lose 1 pound. One high calorie meal, day or even weekend is not going to undo all of the hard work you have completed thus far. When you find yourself stuck in all or nothing thinking consider this: IF YOU LOST 10 POUNDS, YOU HAVE BURNED 3,500 CALORIES. YOU WOULD HAVE TO EAT 68.6 BIG MAC'S TO UNDO ALL OF THAT HARD WORK! When you stumble, stop the negative thoughts, put them in past and move forward.