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Staying on Track in the New Year

We’re precisely 16 days into the New Year. How are your resolutions holding up?
Falling off the fitness wagon can happen easily – and often imperceptibly. We just slide off over time until we're back to where we were 16 days into 2007. Sometimes life gets in the way. But, more often that not, our thoughts are the secret saboteurs of our diet and exercise programs. To achieve lasting results, we need to look at how we undermine our own best intentions and what we can do about it.

It's one of the fundamental tenets of human physiology: How well you eat and exercise directly impacts how good you look, feel and think. Most of us accept that truth, yet still find ourselves struggling to make the best diet and workout choices.

Sugar cravings, lack of time and exercise ennui are well-known barriers to better fitness, but your biggest nemesis may be your own mind.

"When you make a poor diet or exercise choice, it's much more mental than physical," says Jim Taylor, a sports psychologist with a consulting practice in San Francisco, Calif. "It's not that you're too tired to work out; it's that you convince yourself that you are."

Case in point: The pre-workout internal debate in which you teeter between working out and skipping out. You may feel tired when you begin exercising, but once you get going, you become energized. It’s a matter of overcoming that initial mental hurdle.

The same goes for eating healthfully. You know that the crème-filled cannelloni may not be the wisest choice, but you order up anyway. If you find yourself rummaging for the remote control instead of your running shoes or reaching for the baklava instead of the banana, the trick is to interrupt those negative mental patterns by taking positive actions that get you on the right track before you can think not to be. Here are four ways to do that:

Tip: Cue yourself in

"Different visual and auditory cues can be very powerful motivators," says Taylor. "What we see and hear can influence our moods - and the decisions we make." For example, watching a televised marathon or a show on fitness may inspire you to get up and go work out. Even smaller cues, like having your workout gear and healthful foods at your fingertips or posting inspiring pictures of athletes and fit bodies, motivational quotes and other words of encouragement, will keep your mind on making healthy choices.

Try this: On a series of index cards, write down your "best of" excuses for skipping workouts on the front ("I'm exhausted"; "It's boring"); and on the back, counter them with fresh, compelling reasons to do the workout ("Remember: Exercise energizes me!" "Have fun - try a new workout today"). You can do the same thing with diet excuses and solutions, as well as posting inspiring quotes or images of athletes or icons in places you'll see them most.

Tip: Act before you think

"Our ability to rationalize and reason can be our downfall," says Diane Roberts Stoler, a Georgetown, Mass., licensed psychologist, board certified in both health psychology and sports psychology and a member of the American Psychological Association.

"We can list a dozen reasons why we shouldn't work out or why we 'deserve' the candy bar. Much of the time, we give in to those reasons." But if you do something before the thought processes start, your head will likely follow your body's lead. "Most of the time, it's just a matter of getting started down the right path," says Stoler.

Try this: When the time to exercise or eat is approaching, clear your head of any thoughts (i.e. "It's getting dark," "I'm too tired from work," "I can't work out with this painful carbuncle on my foot.") and simply take action. Begin getting dressed for your workout or start boiling water to steam vegetables. Your mind won't even have a chance to steer you in another direction, once you get going.

Tip: Play up the positives

Let's face it, eating healthier isn't always appetizing and exercising isn't always exciting, but the fact is these things will help you live longer -- and better. The quality of our lives is determined, in large part, by the quality of the food we eat and the quality of the exercise we do.

So, focus on the positive payoffs and healthy consequences of smart eating and better fitness, rather than on the deprivation you feel when you must allocate the time to prepare a healthy meal or suit up for a ride. "The clearer you can visualize the consequences of your actions, the better chance you'll have making the right decisions," says Taylor.

Try this: When you eat a healthy meal, allow yourself time to feel the healthful nutrients nourish your body. Reflect on the fact that what you just did will better your life in a tangible way. Know that eating better will improve the overall integrity of your family, because when you are healthier, everyone benefits.

Let me include this caveat: I believe food is a source of pleasure in our lives. It’s what sustains us – and brings us together in the spirit of family and friendship. We ought to be passion-driven, not guilt-induced when we eat. This tip is merely meant to help you improve your diet by subtly shifting your focus; it's not about banishing delicious foods from your life altogether. Explore new foods that are both healthful and delicious. It takes a little investigation (and experimentation!), but it’s well worth the effort.

Tip: Try something new

We humans are creatures of habit, and the thought of breaking out and trying something new can, at best, feel inconvenient; at worst: daunting. Routines can be beneficial in one sense: family time, work, exercise, family time, etc. They produce consistent results. However, when it comes to exercise, routines can quickly morph into ruts, and ruts are the death knell of an inspired, effective exercise program.

Try this: This week, set out intrepidly and try a new activity, such as swimming, racquetball, basketball or Bikram yoga. Or, prepare a fresh, exciting new recipe for dinner as a family. Have you ever tried authentic Punjab cuisine? It’s outrageously delicious – and very healthful! The simple act of trying something new can infuse your workout program and your diet with the purpose and passion necessary to sustain it over the long-term. Remember: you’re not after quick fixes. You’re seeking enduring lifestyle shifts.

Lifestyle

ORGANIC FOOD BAR is more than a bar, it’s a lifestyle.

Eating ORGANIC FOOD BARS will enhance your health and help redefine your relationship with food. Understanding how food affects our health and making smarter, more instinctual food choices for yourself and your family each day are two essential steps to living your best life.

We founded ORGANIC FOOD BAR to help you look, feel and live healthier. It’s that simple. It’s why we’ve created the world’s healthiest food bar. It’s why we form partnerships with worthy health organizations here and aboard. It’s why we provide “official energy support” at events each year. It’s why we present the RAISE THE BAR podcast to you each week. And, it’s why we’ve created this “Live the lifestyle” section of the website.

Each week, we will post a new column here with one goal: to help you live your best life. If you have a topic you’d like us to cover, just let us know!