Pretend you're starting a weight loss program. What kinds of thoughts
and feelings come up? Deprivation and sacrifice? Fear that you'll
eventually 'fall off the wagon' and throw the whole thing out the
window - again? Consider a different perspective. There is a spiritual
aspect to everything we do in our lives. I define 'spirit' broadly as
the connection we have with ourselves, others and the rest of the
universe. The stronger these connections, the easier it is for us to
move through our lives with ease and health.
The journey of weight loss and maintenance
often includes both physical and emotional ups and downs. Instead of
focusing on sacrifice and denial, cultivating spiritual connections
with weight loss shifts us to a life of deeper meaning, fulfillment
and perseverance.
Successful weight loss begins with goal setting
- an exercise in strengthening your connection with your inner self.
Imagine the ideal you: how does it feel and look to be that person?
Think of the types of changes that come with moving toward a healthier
lifestyle. Physical goals may include weight, body measurements, body
fat percentage, clothing size, and athletic ability.
Other types of goals can support our physical
goals. Perhaps you need more money to join a gym or buy more organic
produce. Create financial goals as well. Even mental-emotional goals
can help shift stress management tactics such as eating when anxious
or feeling resistant to making lifestyle changes. Goals surrounding
relationships, career and spirituality may also be created. Keep the
following in mind to develop success:
1. Create measurable goals. How will
you know when you have reached them?
2. Make both short and long-term goals. What
goal motivates you this week? What will help you continue for
the next year?
3. Check your goals weekly. Reassess and
change as needed.
4. Reward yourself for progress! Use non-food
treats that are pleasurable and support your lifestyle changes - new
workout clothes, a juicer or group fitness classes.
So, what should you eat? Aim for foods in their
whole form. In other words, choose foods that most closely resemble
the plant or animal they came from. Processed foods often have added
sugar, salt and unhealthy fats (like trans fats). Artificial flavors,
colors, and preservatives can also be hard for our bodies to digest,
causing symptoms like irritability or headaches. In contrast, whole
foods contain natural forms of vitamins and minerals that are easy for
us to absorb.
Not only can eating whole foods improve health
and support weight loss, but it can support spiritual connections and
positive emotional habits. Cooking can be creative and joyful -
experiment and encourage previously untapped culinary talents to
emerge! Quality family time can center around making healthy meals
together.
By eating whole foods we can deepen connections
not only with family, but with our community. For example,
participating in community-supported agriculture programs (see www.alaskacommunityag.org)
nurtures direct relationships between farmers and consumers. Likewise,
eating seasonal and local foods fosters the bond between us and our
regional natural environment.
Prior to eating, take a moment to acknowledge
the individuals who took part in growing, producing, processing,
transporting and selling the ingredients. Take time to recognize the
threads of community that link you to your food. This simple practice
can solidify your sense of connection with our world.
As our relationship with food deepens, so does
our awareness of the impact of food choices on our health. While
eating, savor each sensation of your food: appearance, smell, taste,
texture and overall experience. Every human culture emphasizes the
enjoyment of eating. While making lifestyle changes to support weight
loss, continue to enjoy eating. This helps to prevent psychological
cravings or feelings of deprivation.
Your personal experience with food doesn't end
when you swallow the last bite. Take a moment after meals to notice:
Does your body feel discomfort or is it relaxed? Has the pace of your
thinking quickened or slowed? Do you sense any emotional shifts? Has
anything changed regarding your spiritual connections with yourself,
others or the rest of the world? Asking these questions can help you
get closer to determining your optimal diet. While eating a whole
foods diet is a healthy recommendation for most everyone, exactly
which foods are best to eat differs for each person.
I give a similar answer regarding physical
activity. Do most people need more exercise in their lifestyle? Yes -
but this isn't news. How do you fit exercise into your schedule, with
your preferences, obligations to your family/community and individual
health needs? This question gets to the heart of the matter. Many
doctors and health practitioners recommend their patients exercise
more, but few help put it into practice.
If you haven't exercised in a long time, it's a
good idea to have a check-up prior to beginning. Ask yourself what
activities work best for you. If you're not sure, think of activities
you used to enjoy or that you always wanted to try. Did you ride a
bike as a child? Have you ever daydreamed of being an Olympic swimmer
or skilled fighter? Tap into your personal passions to find activities
that suit you best. Look around your community to see what's
available: clubs (walking, running, skiing, team sports), classes
(dancing, yoga, martial arts, aerobics) or gyms (swimming, climbing,
cardio, weights). Do you prefer the company of a workout buddy or
group, or do you like independence? Incorporating social bonding or
internal self-connectedness increases the satisfaction that comes with
activity.
Independent exercise allows you to create a
sacred space just for you, whether working out at home or elsewhere.
Many independent gym-goers listen to music, podcasts, or books on
tape; others read books or magazines while exercising. Taking a break
for your mind to do something pleasurable can help you carve out 'me
time' in your day. Outdoor exercise can be equally satisfying and
activity in natural settings can increase your interaction with the
natural world.
Developing spiritual connections has added
benefits aside from strengthening relationships with yourself, other
people and the rest of the universe. Reflection on life's purpose and
meaning, while increasing self-awareness, can also have a profound
impact on ability to manage stress. Nearly every adverse health
condition has a direct connection with stress - and high stress can
make weight loss difficult.
Take time to cultivate a regular spiritual
practice like meditation, prayer, journaling or artistic forms of
creative expression. Such habits support your body's weight loss while
helping to maintain long-term optimal health. Start your journey
toward a happier and healthier life today.
Dr. Kirsten Nielsen practices
naturopathic primary care medicine at the Alaska Center for Natural
Medicine in Fairbanks, AK. See www.alaskacenterfornaturalmedicine.com
or call 452-3600 for more information.
