The Family Magazines of Michiana

Have questions about health and Fitness? Wondering how to lose that holiday weight or which diet plan is really most effective? Ask Jim, an expert in health and fitness.

Question: How can I stick to my New Year's eat healthy and work out resolution? 

Answer: There are only two things you must do in order to make yourself accountable to your goals.

• Write them down. Ever here of the saying “out of sight out of mind”?  We don’t always have the ability to focus on what we want to achieve every minute of every day. And because of this we lose focus on what we really do want to achieve.  Life gets in the way, and our daily stresses cause us to make bad decisions.  When you write your goal down and then copy it and tape it so it’s visible everywhere you go, then your goal becomes what is known as TOMA (Top Of Mind Awareness).  The more visually stimulating, the more powerful this becomes.  And the more personal, the more powerful it becomes.  Seeing an old picture of you in a bathing suit or at the weight where you were happy, your goal goes from being another failed resolution attempt to a lifestyle change improving every aspect of your life.
• Make a public statement. Nothing is more powerful than making a bold statement to someone or to a group about what you will do: not what you want to do, but, again, what you will do.  You inherently place that much needed pressure on yourself when someone else knows what your plans are.  This is good pressure because they will help you stay on track.  When a corporation “goes public,” they open up themselves to people who would not know anything about them.  In your case, this opens you up to those who have no idea of what goals you have. 

Question: How can I make it through the work day without too much coffee or caffeine?  (I’m grudgingly making it my New Year’s Resolution.)

Answer: There is no real easy answer to this.  I can throw tips and tricks to you, but if there is no follow through then this will always be an issue as it is with many.  Caffeine, like sugar is addicting.  Both are basically an addicting stimulant and the best way to break and addiction is to take three days and avoid them.  Like any other addiction your brain controls a majority of your actions towards the addiction.  People struggle here, I included, because they tell themselves they need it.  When you say, “I can’t stop this or that,” you are right – because you told yourself so.  Start by having water at hand, getting plenty of rest so you do not feel tired and eat four to six supportive meals everyday.  

Question: What are some of the biggest mistakes people make when trying to lose weight? 

Answer: This is the easiest question to answer.  The biggest mistake is to say you are going on a diet.  Stop here, take out a piece of paper and write down the first ten things which come to your mind in regards to a diet.  Go on: ten things.

The reason why “diets” fail – drum roll please – is because they are associated with pain and misery.  No one wants to start one. (I will start my new diet Monday.) And they inflict more pain than any of my workouts. (“Why am I eating this!”) A diet has a preconceived starting and ending.  Instead, call it a lifestyle change.  This will give you the mindset that you will be doing this for the rest of your life.  Diets equal deprivation which leads to frustration and a feeling that it is too hard.  Live this lifestyle and you will never go wrong: Eat lean protein, fruits and vegetables, nuts and seeds, some starch and no sugar.  A life of this type of living will equal a long fruitful life.

Question: What is the difference between good and bad carbs? I can’t keep them straight and am confused about which foods are good to eat!

Answer: Good carbs keep your blood sugar (insulin level) in check.  This in turn keeps your energy level consistent throughout the day.  They prevent fat storage, inflammation and cravings.  The best carbs are found in most fruit and vegetables.  The more colors you can add the better.  If you must then eat whole wheat grains, sweet potatoes and other starchy carbs like oatmeal.

Bad carbs are heavy in sugar and/or fried in vegetable oils.  Bad carbs will spike your blood sugar (insulin levels) which leads to saddlebags, floppy under arms, saggy rear ends and big bellies – or better known as fat storage.  Not to mention diabetes, Alzheimer’s Dementia, caner, stroke, arthritis; the list goes on.  If your food has a label on it with a list of ingredients of more than five or ten, or was not considered food a100 years ago, then it’s best to stay away from it.  There is some relevance to, “an apple a day keeps the doctor away.” 

Feel free to send your health and fitness questions to Jim by emailing the FAMILY Magazine: This e-mail address is being protected from spambots. You need JavaScript enabled to view it