Am I Hungry?® Mindful Eating Newsletter
Six Surprisingly Small New Year's Resolutions that Lead to Big Changes
January 2012 E-News

Your Picture of health

Have you ever seen a photo mosaic? From a distance, it looks like an ordinary portrait, but up close, you realize that it’s actually comprised of thousands of small detailed photographs.

Your health is like that: a mosaic of the thousands of small decisions you make about your eating, physical activity, and well-being. No single decision determines the outcome, but altogether, they create your picture of health. Here are six surprisingly small resolutions that add up to big changes:

1. Find the middle ground.

Think of eating and physical activity as a pendulum with two extremes: All and Nothing. What happens if you draw a pendulum in one direction and let it go? Of course, it swings to the opposite extreme. Too often, this is how people approach their eating and exercise choices: all or nothing.

No individual snack, meal, or drink—or day on the couch—will ruin your picture of health, but a pattern of overconsumption or disregard for your health will affect the end result. Since perfection is not possible (or even necessary), find the balance in-between. When your eating and exercise plan take into account your schedule, preferences, goals, health concerns, and other issues specific to you, you’re able to establish a healthy lifestyle that is flexible enough to withstand the realities of your daily life.

2. Use nutrition information as a tool, not a weapon.

Rigid rules set you up for failure because when your favorites are off-limits, you’ll still want them. This can trigger cravings, overeating, and guilt, so you may find yourself in the trap I call the “eat-repent-repeat” cycle. Instead, enjoy the foods you really love without guilt. This freedom actually decreases cravings and overeating, and increases enjoyment and moderation. When guilt is no longer a factor, common sense prevails.

Remember that all foods can fit into a healthy diet. Just keep in mind the common-sense principles of balance, variety, and moderation when deciding what to eat: balance eating for enjoyment with eating for nourishment; choose a variety of foods to feel healthy and satisfied; and practice moderation in all things. 

If your eating is out of balance, simply ask yourself, “Is there a healthier choice I could make without feeling deprived?” You may discover that you are just as satisfied with frozen yogurt in place of ice cream, whole grain crackers instead of chips, or a small instead of a large. That is balance, variety, and moderation.

3. Check your fuel gauge.

You wouldn’t pull into a gas station to fill up without first checking your fuel gauge. But how often do you eat just because it’s there? To recognize the difference between wanting to eat and needing to eat, pause and ask yourself, “Am I hungry?”

It’s a deceptively simple question. You’ll probably be surprised to discover how often you feel like eating just because you’re bored, tired, stressed, or want a reward. Eating food your body doesn’t need leads to weight gain—and doesn’t meet your emotional needs very well either.

By asking “Am I hungry?”, you may sometimes realize that you’re too hungry. Skipping meals, especially breakfast, sets you up for overeating and poor choices. Keep nutrient rich foods on hand for snacks. Examples of great choices include a handful of nuts, fresh or dried fruit, whole grain crackers with string cheese, or a pouch of ready-to-eat tuna.

4. End eating on autopilot.

Eating on the run doesn’t work because multitasking is a myth. Your brain can only focus on one thing at a time so everything else goes on autopilot—especially eating. Thiat'is why you can get to the end of a meal and feel stuffed, but strangely unsatisfied.

On the other hand, mindful eating is eating with intention and attention. Eat with the intention of feeling better when you’re done than you did when you started. Eat with attention by taking a break to eat. Make eating an opportunity to refuel and recharge. Minimize distractions, pay attention to your hunger and fullness cues, and appreciate the aromas, appearance, and flavors of the meal. Awareness of your body’s fuel needs and conscious enjoyment of the entire experience leads to greater satisfaction with less food.

As you experience the benefits of eating more mindfully, ask yourself what other areas of your life would improve with less multitasking and more intention and attention.

5. Exercise for health, not punishment.

Don’t make the mistake of exercising to earn the right to eat or pay penance for eating, as in, “I was so bad at dinner last night; I’ll spend an extra hour on the treadmill.” This negative approach leads to dread and avoidance. Instead, exercise for energy, productivity, health, function, and longevity.

Find activities that you really enjoy and that work well in your schedule. Even busy people quickly discover that it’s a great return on their investment when they focus on the benefits. Exercise is so valuable in fact, that if you’re too busy to exercise, you’re just too busy.

If you aren’t in shape yet, start small and you’ll quickly adapt. Picture that pendulum: small steps practiced consistently are more effective than one large, temporary overhaul.

6. Take responsibility for your well-being.

Self-care is not an indulgence, it is a necessity. But don't expect someone else to say, "You know what you really need? Time for yourself!" You have to believe you deserve it and be willing to invest your precious resources to make sure you get it.

Even the little things—restful sleep, connecting with family and friends, time for favorite hobbies, quiet relaxation—all contribute to your effectiveness, health, and vitality. When you keep the big picture in mind, tile by tile, choice by choice, you’ll create a masterpiece of good health and your best year yet!

Eat Mindfully, Live Vibrantly!
Michelle May, M.D.

P.S. I know that small isn't the same as easy. Read on for ways we can help support you in your efforts!

Let us help you!

I love the truism, If you do what you always did, you get what you always got. I would add, And if you try harder to do what you always did, you'll get even more of what you always got!

This sums up the problem with most New Year's Resolutions: it is an opportunity for a fresh start but instead, many people pull out and shake off last year's resolutions instead.

If you'd like to try any or all of the six resolutions I shared, please let us support you! Here are some of the ways we can help:

  1. Find an Am I Hungry? Mindful Eating Workshop near you.
  2. Use our Self-Paced Am I Hungry? Program.
  3. Join us in March for our Am I Hungry? Retreat
  4. Get an Am I Hungry? Toolkit (NEW YEAR'S SPECIAL!)
    - Copy of Eat What You Love, Love What You Eat
    - Eat Mindfully, Live Vibrantly Workbook and Journal
    - Motivational Companion Cards F-R-E-E until 01/08/12!

(If you're a health or wellness professional and have resolved to make a difference in the world in 2012 and beyond, check out our comprehensive Am I Hungry? Facilitator Training Program!)

Resolve to practice self-care!

Eat Mindfully, Live Vibrantly Retreat in Sedona

Join us March 15-18, 2012 in Sedona, Arizona for this fun, relaxing, and life-changing retreat! Includes all this: 

  • Four days, three nights at the lovely Amara Resort and Spa
  • Am I Hungry?® Mindful Eating Workshops facilitated by Founder of Michelle May, M.D.   
  • Six delicious mindful meals
  • Mindful movement - including special guests Dance Diva and yoga with Dawn Rutledge!
  • Optional Wine Tasting and Sunset Jeep Tour
  • Optional Red Rocks Hike

Visit our Retreat webpage to read more and download the complete Am I Hungry? Retreat Information Packet. You can also view the photos of our retreat site visit. This retreat is filling fast!


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Where is Michelle?

SBC Women's Wellness Conference
Scottsdale, AZ
January 21, 2012

Maricopa County Employees Workshop
Phoenix, Arizona
January 31, 2012

Hy-Vee Dietitians
February 23, 2012

National Eating Disorder Association
Phoenix NEDA Walk
Phoenix Zoo, Arizona
February 26, 2012

Am I Hungry? Mindful Eating and Vibrant Living Retreat
Sedona, Arizona
March 15-18, 2012

American College of Cardiology
Chicago, Illinois
March 24, 2012

Gehlhar Nutrition Forum
Salem Hospital
Salem, Oregon
March 29, 2012

Connecticut Dental Association Annual Conference
Uncasville, CT
May 9-11, 2012

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