A New Plan for the Holidays

By Stan Dyer

Last Thursday at 7:30 p.m., there was a Christmas song on the radio. That must mean the holidays are officially upon us and the festivities are likely to continue until after the first of the year. Of course, after all the merry-making and get-togethers, many of us will be thinking about dieting with our New Year's resolutions, but why wait? We can get a head start on our New Year's resolution without sacrificing any of the fun of the holidays.

The first thing to do is to realize that none of us is perfect and no one ever will be. It took years to get to this point, and, no matter what anyone tries to tell us, we can't turn back those years in a matter of weeks with some pill or by paying someone to show us how. Any benefit we do receive from such a plan will be fleeting. It is far more beneficial and a lot less costly to accept ourselves as we are and strive to make the best of the situation using a long- term plan. Instead of trying to be perfect, let's try to perfect our own individual plans that include an easy, calculated beginning with a long-term commitment to anew, healthier lifestyle and a healthier future.

No matter what path we use toward our new lifestyles, a slow start is the best start. People who start by starving themselves deprive their bodies of important nutrients, people who eat too much of one food may damage their bodies just as much, and people who try to do too much too soon tend to become discouraged and quit. Instead, let's try making small changes while gradually advancing and improving. A good way for us to do this is to develop our own personal plans around these six proven aspects:

1) Cardiovascular Exercise, 2) Weight Training, 3) Stretching and Flexibility, 4) Dietary Change, 5) Attitude Adjustment, and 6) Rest and Sleep.

­­­­Cardiovascular Exercise can be anything that raises our heart rates and respiration, and keeps them raised for a minimum of 20 minutes. We only really need to do this three time a week to achieve long-term benefits, and it is OK if we have to work up to the minimum level. The important thing is to make cardiovascular exercise a part of our lifelong routine.

Weight Training is any isometric or isotonic exercise that challenges our muscles to the point of fatigue. Building muscle will increase metabolism, increase bone mass, decrease risk of injury, and make us feel better. We do not even need weights to weight train. The weight of our bodies can provide effective resistance. Weight train at least three times a week, varying the body parts worked.

Stretching and Flexibility exercises help maintain posture, help reduce risk of injury, and help us to relax. Although these exercises should be part of a routine, they are also great for filling those times when we want to do something, but just do not feel like doing anything at all. Always begin slowly with these exercises to avoid strains, pulls and tears, but regular attention to stretching and flexibility will produce noticeable rewards.

The key to Dietary Change is variety. If you research deeply enough, you will discover that most good diets really come down to the same thing: variety. A general recommendation is that the diet be 60% complex carbohydrate, about 30% monounsaturated or polyunsaturated fat, and around 15% protein.

Carbohydrates get a bad name because most people are used to highly processed starches and sugars that digest too quickly. The truth is our bodies run on carbohydrates. Even when we eat a lot of protein, our bodies must convert much of it to carbohydrate in the form of glucose before using it. That puts a strain on our livers and kidneys. Thus, the complex carbohydrates are the best because they digest more slowly, give us more fiber, have more vitamins and tend to make us feel "full" sooner.

Does 30% seem like a lot of fat for a healthy diet? Actually, this is the level considered "low fat". The trick is choosing the right fats. The fats to avoid are the saturated fats, but many polyunsaturated fats, such as Omega 3 Fatty Acids, are extremely beneficial. We need the fat in our diets to help us absorb certain vitamins and to maintain body function.

For some reason, many health professionals still condone high-protein diets in too many instances. The RDA for protein is .8 grams (that's point 8) per kilogram of body weight, but not more than 1.6, (that's 1 point 6) grams per kilogram of body weight. We put our health at risk when we go beyond these levels. An easy way to know if we are within tolerance levels is to divide our weight in lbs. by two and consume only that many grams of protein per day. The number we arrive at will not be exact, but it will easily put us within the healthy range at the higher end. Also, remember that any healthy diet should include drinking plenty of water and fluids. The body is around 95% water, and the fluids serve a variety of important functions in the body.

The final two points of the Six Points are Attitude Adjustment and Rest. We need to try to find ways to feel good about ourselves, about our lives, and about who we are. The mental aspect of overall health is key and often overlooked. The holidays are a good time to think about adjusting our attitudes. It is the time of year to celebrate our families, our lives, and our good fortune. Conversely, when we struggle through the day, every day becomes a struggle. If we find ways to be happy and enjoy life, the burden eases. Sleep is an important part of this. Getting enough sleep allows our bodies the opportunity to repair, and our minds the opportunity to rejuvenate.

During the holidays, remember it is OK to splurge from time to time, but keep the general guidelines in mind and make better long-term choices. After all, this is a commitment to ourselves for the rest of our lives. We can still enjoy the holidays without sacrificing any of the fun, and, at the same time, we can kick-start the New Year and our new lives. Let me be the first to toast your new life and the New Year.

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