A health-related New Year’s resolution can be so powerful, whether it’s a goal to get stronger, give up a bad habit or lose some weight. Here are some tips to help create and sustain your health goal for 2017.
1. Make one resolution only. Making too many resolutions can be overwhelming and often hard to follow through with.
2. Make sure it’s your goal, not someone else’s. Ask yourself:
What’s one important thing I could be doing right now that I haven’t been?
3. Use SMART goals: Specific, Measurable, Attainable, Realistic and Time sensitive.
Some examples: Run a 5K race on May 7th, Consume 5 servings of vegetables every day until February 1st.
4. Be accountable to someone. Tell a friend or family member about your goal and ask them to check in with you. Also tell your ND about your new goal. Those who care about you want to help you succeed.
5. Make it visual. Write down your goal, use visual reminders to help keep them fresh in your mind (i.e. a bikini, or a photo of a time you were more physically fit or healthy, a marathon route you are planning to run). Keep these visuals around your living or office space as constant motivators.
6. Last but not least, reward yourself along the way. As you are working hard towards your resolution, treat yourself! Some ideas could be: a massage, a new fitness outfit, a new kitchen appliance, etc. Staying motivated requires some incentive.
Here's to a healthy and happy 2017 :)
Bloating is not fun. We've all been through it, looking 9 months pregnant can make us feel unpleasant, uncomfortable and unattractive. Bloating can come with other symptoms like constipation, gas, stomach or lower abdominal pain, feeling swollen and more. So what causes bloating? Here are 6 of the most common causes of bloating I see in practice.
1. Eating Habits - eating or drinking too quickly, eating too much food, not properly chewing our food can result in bloating. The reason for this is that our body is not able to secrete the proper amount of enzymes and stomach acid to effectively break down our food. Another reason is that eating too quickly increases the likelihood of swallowing air.
Take away: eat mindfully, do not have liquids with your meal, and watch your portions. I really like the 5-10-15 rule: take 5 deep belly breaths before a meal, put down your utensils for 10 seconds after every bite, and make sure your meal takes no less than 15 minutes.
Dr. Lara is a Naturopathic Doctor who is passionate about helping and empowering her patients in their journey towards lifelong health and wellness