{"id":62415,"date":"2019-10-29T10:50:25","date_gmt":"2019-10-29T15:50:25","guid":{"rendered":"https:\/\/www.ou.org\/life\/?p=62415"},"modified":"2019-10-29T10:50:25","modified_gmt":"2019-10-29T15:50:25","slug":"its-over-now-what-2","status":"publish","type":"post","link":"https:\/\/www.ou.org\/life\/health\/its-over-now-what-2\/","title":{"rendered":"It\u2019s Over\u2014Now What?"},"content":{"rendered":"<p class=\"p1\"><span class=\"s1\">Our <i>sukkahs<\/i> are down and the <i>yamim tovim<\/i> are now behind us.<span class=\"Apple-converted-space\">\u00a0 <\/span>Hopefully, we had a lot of simcha and quality time with our families.<span class=\"Apple-converted-space\">\u00a0 <\/span>Undoubtedly, we also took liberties with the amount and type of food we consumed.<span class=\"Apple-converted-space\">\u00a0 <\/span>And we did this at a time when we are less active than usual.<span class=\"Apple-converted-space\">\u00a0 <\/span>Obviously, that isn\u2019t a good combination.\u00a0<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Greater intake of calories and less expenditure means weight gain.<span class=\"Apple-converted-space\">\u00a0 <\/span>Maybe you feel your pants or skirts are tight and you\u2019ve had to let your belt out a notch.<span class=\"Apple-converted-space\">\u00a0 <\/span>You might have stepped on your scale the day after Yom Tov and you still can\u2019t believe how much weight you gained in the three weeks from Rosh Hashanah until the end of <i>Sukkot<\/i>.\u00a0<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">The two busiest times of the year for new clients signing up for our weight loss programs are after <i>Sukkot<\/i> and after Pesach when people don\u2019t feel good about their weight, their health and their appearance. But now, the choice is yours. You can look back and keep thinking to yourself, \u201cHow did I let myself go\u2014how could I do this to myself?\u201d Or, you can start taking positive steps on the path to good health.\u00a0<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">This is the time of year when we want to \u201cstart over.\u201d<span class=\"Apple-converted-space\">\u00a0 <\/span>We are, after all, just past the <i>parsha<\/i> of <i>B\u2019reishit<\/i>.<span class=\"Apple-converted-space\">\u00a0 <\/span>What better time to start making real changes that will have a positive effect on our health?<span class=\"Apple-converted-space\">\u00a0 \u00a0<\/span><\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Wallowing in mistakes isn\u2019t productive.<span class=\"Apple-converted-space\">\u00a0 <\/span>Taking a look back in order to learn something from faults and errors we might have made is a good thing to do, if you can take that forward.<span class=\"Apple-converted-space\">\u00a0 <\/span>But we can tackle the issue of eating under control on Shabbat and yom tov another time.<span class=\"Apple-converted-space\">\u00a0 <\/span>What is important for now, is taking the steps needed to turn around the situation and repair the damage.<span class=\"Apple-converted-space\">\u00a0 <\/span>But where do I start, how do I get to my goals and how do I make the coming year better than last in regard to my health habits?<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">You\u2019ve heard this from me before\u2014here is what NOT to do. Don\u2019t go on a diet.<span class=\"Apple-converted-space\">\u00a0 <\/span>If you do, you will be doomed to long-term failure.<span class=\"Apple-converted-space\">\u00a0 <\/span>It is amazing to me that people all over the world are still trying a method that is a proven failure.<span class=\"Apple-converted-space\">\u00a0 <\/span>But what do we do to get started?\u00a0<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">The choices are many and they all have to do with behavioral change.<span class=\"Apple-converted-space\">\u00a0 <\/span>So ask yourselves what one thing can I do on the food front and what one thing on the activity or exercise front can I take on?<span class=\"Apple-converted-space\">\u00a0 <\/span>Is it something doable for me?<span class=\"Apple-converted-space\">\u00a0 <\/span>All goals should be specific in nature (I am going to not eat after 8:15 PM or I am going to start walking to <i>shul<\/i> in the morning instead of taking the car).<span class=\"Apple-converted-space\">\u00a0 <\/span>They also need to be attainable goals.<span class=\"Apple-converted-space\">\u00a0 <\/span>(I don\u2019t want to start saying I am going to run 10 kilometers 5 times a week when I barely can walk 5 kilometers 4 times a week right now).<span class=\"Apple-converted-space\">\u00a0 <\/span>Finally, be sure the changes you enact are manageable. (If I am busy with working and learning that take up 10 hours a day and I have family obligations, it might not be a good idea to take on a commitment of 2 hours in the gym daily). <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">In terms of nutrition, there are many changes we can make that will lead to weight loss and just as important, good health.<span class=\"Apple-converted-space\">\u00a0 <\/span>You might want to make a list but only implement the new behaviors one at a time.<span class=\"Apple-converted-space\">\u00a0 <\/span>Here are some suggestions that have helped many people.<span class=\"Apple-converted-space\">\u00a0 <\/span>Pick one and when you feel you have ingrained that habit, move on to the next one:<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">Drink 7-9 cups of water per day.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Don\u2019t eat after 8 PM.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Try to eat at least 5 servings of vegetables (variety) and 3 fruits daily.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Cut your portion sizes by 10-15% (you still won\u2019t be hungry).<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Switch your carbohydrates to unrefined only.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Eat three meals starting with breakfast and 2 snacks every day.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Write down what you eat on a food tracker every day.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Cut down on processed foods that you buy off the shelf or from the freezer case.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Include some lean protein at all meals.<span class=\"Apple-converted-space\">\u00a0 <\/span>Remember that most of your food should be plant based. <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Brown bag it! Take your food to work or yeshiva and only eat out occasionally.<\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">With exercise and activity, pick one from this list and then when you have that under your belt, move on with the next one:<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">Start walking from place to place instead of driving or using public transportation.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Use stairs instead of elevators.<span class=\"Apple-converted-space\">\u00a0 <\/span>If that is too difficult, start with a few flights at least.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Schedule a daily 30 minute brisk walk or two 15 minutes brisk walks. <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Get off public transportation a stop or two before your destination.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Park your car a few blocks away from where you want to end up.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Use a fitness tracker or pedometer to see how many steps you are getting a day.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Add a quick muscle building circuit three days a week.<span class=\"Apple-converted-space\">\u00a0 <\/span>It\u2019s amazing what 6-7 minutes can do.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Sign up for a fun exercise class at your local gym-and actually go there!<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Go on a family hike once a week.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Go out with family or friends and throw a Frisbee or ball around. <\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">You might not be aware, but the human body can improve itself well into our 80s.<span class=\"Apple-converted-space\">\u00a0 <\/span>The adage of \u201cI\u2019m too old to change my habits,\u201d or \u201chealth and fitness is for young people\u201d just isn\u2019t true.<span class=\"Apple-converted-space\">\u00a0 <\/span>Anyone at almost any age can start making changes that reap great benefits.\u00a0<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">It\u2019s not just about weight loss either.<span class=\"Apple-converted-space\">\u00a0 <\/span>Making positive changes not only helps prevent disease, but it will bring a sense of well-being.<span class=\"Apple-converted-space\">\u00a0 <\/span>You will function better in your day to day tasks and have far more energy to get more done.<span class=\"Apple-converted-space\">\u00a0 <\/span>Just as important is that you will simply feel better.\u00a0<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">The weather has finally cooled down.<span class=\"Apple-converted-space\">\u00a0 <\/span>It is ideal for walking and other outdoor activities.<span class=\"Apple-converted-space\">\u00a0 <\/span>This is the season where citrus fruits, apples and the green leafy vegetables all start tasting great.<span class=\"Apple-converted-space\">\u00a0 <\/span>Include them in your daily food plan.<span class=\"Apple-converted-space\">\u00a0 <\/span>As the weather cools down, a big pot of vegetable or lentil soup can last almost a whole week.<span class=\"Apple-converted-space\">\u00a0 <\/span>Work on getting 7 hours of sleep per night and drink at least 8 glasses of water a day.<span class=\"Apple-converted-space\">\u00a0 <\/span>Throw in some green herbal tea too.\u00a0<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">This is indeed the season of new beginnings.<span class=\"Apple-converted-space\">\u00a0 <\/span>It\u2019s never too late to start taking care of your health.<span class=\"Apple-converted-space\">\u00a0 <\/span>You might even be able to stay out of the doctor\u2019s office this winter!<span class=\"Apple-converted-space\">\u00a0 <\/span>Take the opportunity to make your well-being and health the priority it needs to be so that you can <b><i>\u201cadd hours to your day, days to your year, and years to your life.\u201d\u00a0<\/i><\/b><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Our sukkahs are down and the yamim tovim are now behind us.\u00a0 Hopefully, we had a lot of simcha and quality time with our families.\u00a0 Undoubtedly, we also took liberties with the amount and type of food we consumed.\u00a0 And we did this at a time when we are less active than usual.\u00a0 Obviously, that<\/p>\n","protected":false},"author":469,"featured_media":61562,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[14],"tags":[],"class_list":["post-62415","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>It\u2019s Over\u2014Now What? 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