Rosalee Brown
IT'S A little past mid-year and, if you have not already done so, it's time to take serious stock of your progress concerning your lifestyle changes.
Unfortunately, some people have beautifully written plans but they have not been given life. Other plans have only had a short life. Some people haven't even written a plan, they are only toying with the idea of an improved lifestyle. The trans-theoretical model of change or the stages of change model, describes varying stages of awareness and preparation - the pre-contemplation, contemplation, preparation and action stages.
The pre-contemplation stage is where many people remain for life - happy with their lives and make no plans for lifestyle changes. In this stage, people are not aware or do not agree that their lifestyle will affect their health.
Many people are stuck in the contemplation stage. They are aware and they know what to do but cannot see themselves making the changes at this time. They are thinking, "Give up juices at every meal? I don't think so!" or "I cannot do without my regular pastries" or "Boy me cyaan deal with the exercise business, but I would love to have the benefits, could I really do it?"
People in the preparation stage have actually made a few changes. They have started to make small changes in the type of foods they purchase, their food preparation methods, their activity habits, et ceteras. Many people in this stage may not be sustaining these changes as they are still testing the waters.
When people reach the action stage, they would have made up their minds to make lifestyle changes and are actually practising them. The new lifestyle behaviour must now become routine. For all persons with new behaviour, it is normal to relapse for a while, but one should get back on to the bandwagon as soon as possible.
So, where are you in the stages of change? Are you ready to move to another stage? What are the challenges? Are you expecting too much, too soon? Focus on the positives, the areas you have mastered and make small realistic additions as often as you can. You will be surprised at what you can achieve with this attitude by year end.
Here are some tips that sound like a riding horse, but trust me, start by biting off just a little and keep going. The race is not for the swift, it's for the tortoise.
1. Cut your portions by a quarter or a half; whichever you can manage now.
2. Fry less often and use less fat.
3. Eat processed foods less often.
4. Cut back drastically on juices and drinks.
5. Eat whole fruits in moderation.
6. Eat more vegetables of varying colours.
7. Add peas and beans to more dishes.
8. If you don't eat nuts and seeds, add a few per week.
9. Drink a lot of water.
10. Go easy on the salt and powdered seasoning.
11. Make sweets, pastries, ice cream, et ceteras, treats. Do not treat yourself everyday or too often.
12. Find one or two activities that make you sweat. Sustain them for more than half hour and do them often.
13. Enjoy life and laugh more often.
14. Share.
Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.
