Join the 8% – A Resolution Revolution Part 1

8 percent. That’s how many people report being successful with their New Year’s Resolutions. 8 percent. Out of 100 people you know, only 8 of them will be successful in their resolutions. Yikes. So what is it about resolutions that make it so hard for them to be successful?

Behavioral change is hard. It takes time. And patience. And dedication. And mental fortitude. And determination. And will power. And accountability. It seems daunting. Challenging. Impossible even. Well, its not. Impossible that is. Change is still hard, and it can be daunting, but I’m hoping that after you read this post, you will have a little bit better understanding of WHY these changes can be so hard; and after next week, you will feel prepared to conquer your resolutions and become part of the 8 percent.

We make resolutions in an effort to incite a change in our lives ��� be it to get healthy, lose weight, quit smoking, read more, spend less, the list goes on. No matter what the actual resolution is, the process all comes down to behavioral change. Change tends to be uncomfortable and when you’re changing something about yourself, it can be even more so. Let’s face it ��� we don’t continue a bad behavior because it’s good for us! We all know what we should be doing, so why don’t we? There has been a lot of research into behavioral changes, specifically around fitness and sticking with an exercise regimen. The concepts that I’m covering are rooted in exercise adherence research, but are hugely applicable to every aspect of your life.

1. Self-Efficacy: When studying exercise adherence, researchers have found that a contributing factor in peoples’ likelihood to pursue and stick with regular exercise is what psychologists call “self-efficacy,” which is a fancy way of saying a person’s belief in their ability to perform a specific action or behavior. It is important to note that self-efficacy has nothing to do with actual abilities but your belief in your abilities (McAuley, 1991). Substitute “exercise” with “change” and this information is just as applicable to your resolutions. Research shows that people with higher levels of self-efficacy tend to have better success in implementing healthy behavioral changes. These people also tend to put forth more effort and persist longer when faced with obstacles and adverse situations (McAuley, 1991). Simply put, people who believe that they are “good at” something, tend to try harder when things become difficult or uncomfortable, and are more likely to implement healthy behavioral changes. And yes, you can increase your self-efficacy.

2. Goals and Expectations: Being realistic in your expectations is important when beginning anything new. Focusing on the outcome, or being too ambitious in your expectations can actually lead to higher rates of attrition. Change is a slow process. When people do not see the results they want as quickly as they want to, or their expectations are not met in the time they expect them to be, they become discouraged, and often give up. Setting appropriate goals is vital in successfully changing your life. Monitoring and adjusting your goals, as necessary is an important step in the process. Being mindful of your expectations, and being patient with the process will help to set you on the path to success.

3. Psychological State: Current psychological well-being is often a determinant in how likely a person is to adopt behavioral change. Making a resolution for the sake of having a resolution is a recipe for failure. You have to be ready to tackle a new change. You have to be prepared to put in the work and face the challenges. In order for a positive change to take place, you have to WANT to change. Change your mind, and your life will follow.

 

So, what does this all mean? And, more importantly, what does this mean for you? For one, it means you are not alone! Many people struggle with the same challenges every day. Two, it means we’ve got some work to do! You’ve set your resolutions. You’re here – reading this – that means you already have some interest in making changes to your life. So let’s take the next step together.

Next week, I will be outlining some tools you can use to help set yourself up for success and join the 8 percent!

Let’s Do This!

Katie

 

 

References

Baechle, T. & Earle, R.��Essentials of Strength and Conditioning, 3rd��edition. Human Kinetics. 2008.

Dalle Grave, R., Calugi, S., El Ghoch, M., & Marchesini, G. (2010). “Cognitive Behavioral Strategies to Increase Adherence to Exercise in the Management of Obesity.” Journal of Obesity, 2011, 1-11.

Levy, A., Polman, R., & Marchant, D., “Examining the Revised Theory of Planned Behavior for Predicting Exercise Adherence: A Preliminary Prospective Study.” www.athleticinsight.com. Vol. 10, Iss. 3. (2008).

McAuley, E. (1991). “The Role of Efficacy Cognitions in the Prediction of Exercise Behavior in Middle-Aged Adults.” Plenum Publishing Corporation. p 65-88.

“The Psychology of Exercise and Fitness” (2008).��psychcentral.com

“The Exercise Effect.”��www.apa.org. Vol. 42, No. 11, December 2011.


Holiday Party Survival Guide

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Two weeks ago, Dr. Rob sent a blog highlighting ways to increase your immune system including proper dietary choices this Holiday Season. However, as you gather for holiday parties with family, friends and co-workers, it seems like everyone is insistently eager for you to try their pie, encourage you to drink glass after glass of eggnog, and add another helping of potato latkes to your plate. So how do you politely decline their generous offers so you can maintain your health, without being rude or insulting to your host?

Here are some of our helpful tactics and lessons we have learned that will help you maintain your health integrity and ensure that you are re-invited to the next social gathering!

1. Don‘t arrive on an empty stomach! If you know you are going somewhere there will be lots of temptations, eat before you arrive so you are not hungry and won’t cave into eating everything that is set before you. However, there may be some hosts that simply won’t allow you to come to their home or party without eating something (if your family is anything like my Greek family, you know exactly what I mean). In these cases, rather than appearing ungrateful, allow the person to be hospitable in other ways. If they offer you cake or a cocktail, politely decline but ask for some fruit��or a cup of coffee/tea. By accepting something, you will appease your host and stay true to your nutrition plan.

2. Offer to bring something! Prepare your own healthy and delicious meal or appetizer. If other dishes don’t fall in line with your eating patterns, at least you will have something you can eat. You can also be a positive influence on your friends and family by showing them that healthy food can be really tasty! This also works with beverages. Rather than consuming eggnog and cocktails, you can bring your own organic wine, fancy sparkling water or gluten free beer.

3. Don’t stand by the food! If you spend your time socializing with those that are gathered around the food table, it will be all too tempting and easy to eat. Even worse, because you will be enthralled in conversation, you won’t be mindful of what you’re eating, and will no doubt overeat. Instead, visit the food table, take what is appropriate, and then step away from the table! If it’s out of sight, it will be less tempting to pick up.

��4.��Avoid the food pushers! I’m sure we all have those relatives and friends that love to pressure you into eating. They come over to you in an innocent way, encouraging you to try��the indulgence they are sharing, convincing you that, “it’s the holidays���just have one���a little won’t hurt you.” It’s hard to face pressure like this from your family and co-workers. Although they typically say such things innocently and out of love, it puts you in a difficult position, as you don’t want to appear ungrateful, but you also know that if you eat that fruitcake it will be toxic to your body and lower your immune system. So, if you see that notorious food pusher at the party, do your best to avoid her. If she sneak attacks you, you can politely decline what she is offering and try one of the tactics above, such as asking her for something else. If she insists you take it, and even worse, waits in front of you as you take a bite, scrutinizing your facial expressions in hopes of a positive reaction, then take a small bite, compliment her cooking, and she will be off to find the next unsuspecting guest. If all else fails, you can always go with, “I’m sorry, my chiropractor gave me strict instructions to eliminate sugar for the next few weeks in order to enhance my care and help me reach my health goals.” Usually if you say doctor’s orders, people will back off.

��5.��Have a food plan! If you didn’t have an opportunity to eat before arriving or to prepare your own dish, know what to eat and what to avoid. Focus on eating vegetables, fruits and proteins (meat, nuts and some cheese) instead of breads, crackers, cookies and other treats. Having a plan will allow you to make more confident food choices during all of these “off-track” opportunities. You can also offset some of the negative and inflammatory effects of these party foods by ensuring your other meals that day, and the next day, are composed of high quality, low toxicity foods. Lastly, be sure to take your Vitamin D, probiotics, and make yourself a glass of Dr. Rob’s fizzy lifting drink.

 

If you are still confused about what constitutes as a high quality food choice, be sure to register for our next workshop on January 26th, 2017, “The Fuel Project: a revolutionary look at food requirements and the human body”.

 

Have any tricks of your own? Please share them in our comments section!

Be well,

Lea

 


Reimagine the Power of Giving: 2016 Holiday Giving Guide

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What do you get that special person who has everything for Christmas or Hanukkah? Does a new scarf or sweater enter your mind? Chances are the ones you hold most dear aren’t wishing for more “stuff”. This holiday season, we are exercising the power of giving. A gift can have the potential to change someone’s health or life��� forever. Below, we highlighted 4 of our favorite ways to give, aimed at elevating the health and life of those who have much less. Let us help you re-imagine the true meaning of these holidays with our 2016 Giving Guide!

Charity Water: Clean water. It’s one of the most basic needs of life itself. But how many people in this world live without this most basic resource? Imagine the entire population of the United States��� x2! Unclean water, and the plethora of diseases cultivated from it, is said to kill more people than all forms of violence annually worldwide. This single statistic is what drives Charity Water. They assist communities throughout Africa, Asia, and Central and South America in gaining access to this simple, but vital, resource by helping them to establish clean water supplies throughout their communities. Charity water prides themselves on being 100% transparent where all donations go directly to the field instead of organization costs. Learn more here.

We donate regularly through our Amazon purchases by linking our purchases to Charity Water through Amazon Smile.

Heifer International: The gift of a goat isn’t just the preferred Greek wedding dowry any longer. Today, you can give the gift of a goat, water buffalo, honey bees, an alpaca, (or more!) to help communities in need throughout Africa, Asia, and the Americas. “Heifer links communities and helps bring sustainable agriculture and commerce to areas with a long history of poverty. [Their]��animals provide partners with both food and reliable income, as agricultural products such as milk, eggs and honey can be traded or sold at market.” Learn more here.

Watch their video here.

Cradles to Crayons: As your kids receive more clothes and gifts from relatives this year, there are children out there who would love the neglected clothes, toys, and games sitting deep inside your closets with the price tags still attached. Cradles to Crayons actively collects and distributes new or like new clothing, school supplies, and toys to give underprivileged kids a head start and has the potential to send ripples of hope and optimism throughout their lives. With locations in Boston, Chicago, and Philadelphia (and pickup locations throughout these greater metro areas) donating to this remarkable organization is easy. Learn more here.��

Gift Cards for Homeless: We’ve all been approached by homeless individuals here in Boston asking for help. Depending on their timing and where our mind was at that moment, we either didn’t notice them, stopped and opened up our pocket, or walked past with a bit of guilt. Coming back from a recent trip to Chicago and seeing shanty villages under the expressway in the 20 degree freeze, I thought to myself, “I have a couple of millimeters of free space in my wallet! Why not always keep a small gift card to a local restaurant or coffee shop to give to them?” A simple idea, with a big impact.

 


 

Want to directly impact the life of someone special to you? Our current practice members can still purchase the 2016 Gift of Health for a limited time only! Get them started on the road to health this new year!

 


 

Not a practice member? Find out about how we may be able to help you by visiting our website.

 


6 Ways to Increase Your Immunity this Winter

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Vitamin D

Vitamin D is the new Vitamin C! This isn’t the newest cover of Women’s Health magazine but rather a glaring realization within the health community that most people in the western hemisphere, and certainly those who live in the northern climates, are grossly deficient in Vitamin D. Vitamin D is not only one of the biggest players in your immune system’s performance, but is vital to 1000’s of other functions as well. By this definition, this hormone is an essential requirement for optimal health. How do we maintain optimal levels year round but especially during the winter months? Supplement. Daily. Ask Dr. Rob at your next visit for what quantities are appropriate for you and your family.

What we use: Innate Choice Vitamin D Sufficiency

 

Eliminate Grain, Sugar, and Alcohol

Please, no more hissssssing! Know that this “blasphemous” statement comes with reason. If we could leave emotion aside for one second, I’ll try my hardest to convince you��� Grain products like bread, pasta, rice, etc.; sugar in all its forms; and even your favorite cocktail, all increase inflammation��� dramatically. So what?! Well, this keeps your cells in a constant state of stress which causes cell breakdown, disfunction, rapid aging, sickness, and death. Remember, you are entirely composed of cells, so think about what this means for you! Along with this, your immune system is hit��� hard; with its lowered resistance, your Holiday season now becomes cold and flu season!

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Probiotics

What would you do if I gave you a 5 pound bag of bacteria? Run the other way?! What if I told you this bacteria not only kept you alive but healthy? You see, each of us requires approximately 3-5 pounds of good bacteria to cover us, inside and out, if we are to be healthy. As the majority of this bacteria live within our intestinal tract, the bacteria accounts for 85% of your body’s immune strength. Stress, poor diet choices (grain, alcohol, processed foods, etc.), and antibiotics are largely responsible for killing these bacteria on a daily basis which is why a good broad spectrum probiotic supplement is essential for you and your family. And unfortunately, while Greek yogurt, sauerkraut, and kombucha are tasty, they do not fulfill this requirement in the form and quantity you need!

What we use: Innate Choice Probiotic Sufficiency

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Dr. Rob’s Fizzy Lifting Drink

No need to find the last golden ticket in a Wonka bar to try this Fizzy Lifting Drink. In fact, this drink has become a favorite among our Allasso community! A mixture of (2 Tbsp) organic apple cider vinegar and (1/4 tsp) baking soda is topped off with seltzer water. Apple cider vinegar holds unique antimicrobial and antiseptic properties and gives your body the raw materials (nutrients and vitamins) it needs to increase immune function. Baking soda increases your body’s ph, making your internal environment inhospitable to bacteria and viruses.

 

Get Spine and Nerve System Checked

It’s simple. Your brain and nerves control your immune system. In fact, the entire branch of medicine called, psychoneuroimmunology, is based on this single concept. Common reasoning would reveal that if your nerve system is not able to communicate to your body adequately, your immune system suffers��� a lot! Would you like to know how to boost you and your family’s immune cell production by over 400%? Get your nerve system checked regularly and adjusted when necessary!

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Bone Broth

Let’s face it, mom was, or may even still be, the best healthcare provider you’ve ever had! Her comforting chicken soup on those days you stayed home from school now has a mountain of scientific evidence to support her instincts. Bone broth is now known to be a potent wonder-food that contains a plethora of minerals and vitamins and other compounds that support optimal cell and organ function needed for a healthy immune system.

Note: the homemade stuff is best, as commercial products will lack the same impact because of the shelf-life processing. For a simple bone broth recipe click here.

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Have more questions? Register for our next workshop on January 26th, 2017, “The Fuel Project: a revolutionary look at food requirements and the human body”.