Nutrition Health Review

WINTER 2017

Nutrition Health Review provides consumers updates on the latest medical research, news, trends, and products in nutrition and healthy living.

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Nutrition Health Review During these times, it is useful to know how to change that negative thought to a more realistic one. An example of negative or destructive self-talk would be, "I've had a terrible day. What would it hurt if I just had some of my old comfort foods for dinner? I'm miserable without my favorite foods." Obviously the person in this example is on his way to giving into eating something unhealthy. He can avert this by listening to his own self-talk, recognizing how it makes him feel, and deciding to make changes. He may use a "Thought-stopping Technique" (see sidebar on page 21), and then replace that negative thought with one more likely to benefit his health and help him meet his health goals. An example of more realistic and positive self-talk would be, "You're progressing daily, you are able to run three miles now, and you couldn't even run one mile three months ago. You're feeling good. You can do this." So next time you are struggling with a behavior you are trying to change, try this: 1. Tune into self-talk. 2. Recognize excuses. 3. Use a "Thought-stopping Technique." 4. Override excuses. 5. Replace excuses with realistic self-talk. 6. Use the "What If" technique (see sidebar on page 21). MOTIvATIONAL vISuALS A variation of self-talk is having a motivating picture that you can use to say "no" when in a situation that triggers negative behavior. For example, use your mind as a photo album that shows the future. You will open that photo album in your mind when needed. The album should contain photos of yourself in your future. You've achieved your healthy lifestyle goal. What are you doing? What are you wearing? Who are you with? You are happy, healthy, and enjoying yourself. Use your mental photo album any time. Your mental photo album provides a visual of the best aspects of your goals and will assist in keeping you on track. ON YOuR WAY TO SuCCESS! Remember—any decision you make concerning your lifestyle goals will either negatively or positively impact your ability to achieve success and maintain that lifestyle change. When in doubt or when struggling with a difficult situation, always ask yourself "Will this action get me closer to my goal or keep me from it?" Make your long-term goals part of your own self-talk. Whatever thoughts came between you and success in the past will likely occur again. The best defense is to expect them and be ready with a strategy. Adapted with permission from The Emotional First Aid Kit: A Practical Guide to Life after Bariatric Surgery (©2009 Matrix Medical Communications) by Cynthia Alexander, PsyD 22 Self-talk, continued from page 20 Watch Out for Winter Dehydration Y ou might enjoy outdoor activities and staying active in cold weather doing things like hiking, running, skiing, or snow shoeing, for example—but be aware of maintaining your body's ideal ration of water. If you're out in the cold for hours, the combination of heavy clothing and high- intensity exercise can lead to sweating, which contributes to dehydration. You might not even feel as thirsty in cold weather as in the heat, because your cold-weather body chemistry could affect your brain's ability to tell you when you need liquid. Cold weather also tends to move body fluids from your extremities to your core, increasing your urine output and adding to dehydration. So when you're in a cold climate, don't rely on thirst to tell you when you need to drink. Drink often and before you're thirsty. One way to determine your hydration status is to check the color and volume of your urine. (Snow makes a good test spot.) Dark, scanty urine indicates dehydration. Ideally, urine should be light yellow. Water and sports drinks are the best fluids to maintain hydration, even in cold weather conditions. Carbonated and caffeinated beverages (including energy drinks) have a dehydrating effect because they increase urine flow. Also avoid consuming alcohol when out in cold weather. It might make you feel warm initially, but it can reduce your body's ability to retain heat. Enjoy exercising in the cold weather, but be sure to keep your water bottle in tow. Source: Human Performance Resource Center. http://hprc-online.org

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