Minding your wellness in 2009

I  had a great strategy going into the holidays of 2007 when I reduced my weight by 10 pounds prior so that whatever weight I gained would not make a dent on my looks or ego.  Never had the chance this year to prepare like that because I attended too many conventions and joined too many trips that had full buffet spreads that got the better of me. I realize I have not learned my lesson. It is not about preparing for a feast by going hungry weeks before. The buffets of life will always be there, tempting you at every chance; the real lesson is how to deal with feasts. How do you enjoy gatherings without indulging in too much food? As a friend told me, he had been pudgy all his life and he has never looked good as he does now, compared to his younger years. 

“But it took me three years,” he warned, as if reminding me nothing comes easy.  It’s possible that losing weight or being healthy in general is the number one New Year’s resolution of majority of the earth’s denizens. And you know you are successful when it doesn’t end up as your resolution again next year!  But success at this means changing your life, making healthful adjustments that you can maintain and incorporate in your daily life.

Meaning It This Time

Mind Your Own Wellness (www.MindYourOwn-Wellness.com) author Alex Ong, also known as the Bruce Lee of fitness, was obese for 20 years of his life. It was the prodding of his then future mother-in-law that made him seriously lose weight. He says that the first step is to make up your mind and suggests that you paste a letter of commitment on the mirror and recite it aloud once in the morning and again before retiring to sleep.  It should read: “I (your name) like myself.  I love myself. And I chose to stay healthy. I have faith that I will make it one step at a time!” Sign and date it. Some might dismiss his book as being too simple, but whoever would think that way is missing the point. Written by someone who had excess baggage in his body for two decades, the book is a compilation of the simple techniques he used to shed them off permanently. The harder it is to follow, the more it is bound to fail.  Ong’s book gives you all the tips to succeed in your health goal, including how to win over your bad habits psychologically.

“Going cold turkey is not recommended unless your doctor advises it. Why? Since it probably took a long time for you to build up your poor eating habits, you should give yourself a little time to cut down on junk food, one step at a time,” Ong says. He adds, “Let’s fill your stomach with more healthy foods first and gradually phase out those unhealthy foods.  Instead of eating 80-percent junk food and 20-percent healthy foods every day, let’s reverse it gradually and work healthy foods into your system.”

Taking Charge Of Your Plate

As I said, the beauty of Ong’s technique is in its simplicity.  Knowing how difficult it is to change bad habits, week one is spent getting used to drinking enough water without even changing yet your eating patterns. This is extremely helpful for children to train them to drink eight glasses or more a day. Week one plan starts the day by drinking a glass of water after waking up. Then start breakfast with one half to one glass of water, eating whatever you would normally have for breakfast. Drink up another glass in between breakfast and lunch. Take whatever you normally have for lunch, with glass of water before and another glass of water after. Have another glass of water in between lunch and dinner. Have one half to one glass of water before and after your regular dinner. End the day with a glass of water two hours before going to sleep. This plan will make you consume eight to 10 glasses, no fail.

For the second week, you still follow your routine meals, including the prescribed water intake above. What you will introduce are servings of fruits and vegetables. A portion is the size of your fist, of which you have to include in fruits or vegetables to your three main meals. You may also decide to break down the main meals into five or six smaller meals.

The third week plan remains basically the same, except that you will increase the fruit/vegetable portion serving from one fist-size to one-and-a-half to two servings per meal. Ong suggests steamed, stir-fried or fresh green leafy vegetables for lunch and dinner. You may take fresh, blended, juiced or squeezed fruit for breakfast.

The fruit and vegetable portions will increase to two-three servings per meal on the fourth week with water consumption and timing of intake maintained as in week one. This time, instead of taking your regular routine meals, it is recommended that you switch to two fist-size portions of whole grain sandwich, oatmeal or whole grain cereal with soymilk for breakfast.  Regular lunch is allowed but for dinner, two portions of whole grain food (pasta, bread or brown rice) or beans plus half portion of baked or steamed fish or lean meat is suggested.

The fifth week is exactly the same as the fourth week except that lunch, instead of being regular fare, will be replaced with two portions of whole grain food or beans and half portion of steamed or grilled fish or lean meat as for dinner.

Ong further gives eight pointers to remember for all five weeks: 

1) Follow the formula per week for six days and have one rest day. 

2) Never skip a meal. You may spread the meals out into five or six small meals all throughout the day. 

3) Avoid overeating. 

4) If you are hungry in between meals, snack on an apple, carrot sticks or whole grain crackers. 

5) For best results, walk around the spot for 10 to 15 minutes after each meal. 

6) Finish your dinner ideally three-and-a-half hours (or at least two-and-a-half hours) before sleeping.   

7) If you need to indulge in a craving, do it at lunch and not prior to sleeping. 

8) Make dining fun by eating a variety of fruits and vegetables every day.

Wishing you a new year full of hope and opportunities, a fresh chance to be in control of your own wellness, a time to be still and listen to your body, and moments to make a difference in the here and now. May God bless you abundantly!

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Post me a note at mylene@goldsgym.com.ph or mylenedayrit@gmail.com.