Most people do not realize how good their body should feel. Lack of energy, stomach issues, and pain have been accepted as a normal part of life. I am here to tell you that it is not normal to live with these symptoms.
Do a little exercise and ask yourself what aches and pains you have accepted as normal. Write down two or three things that stand out to you. If nothing comes to mind, keep reading and try this exercise again when you are done with the article.
If you have a formal diagnosis, this question can be especially important. It is easy to believe that the diagnosis means your symptoms will be part of your permanent story. But, this does not always have to be the case.
We need to begin by looking at the bothersome symptoms you may face. They may tell us something about how your body performs basic human functions. When one of your basic functions is not optimal, it can lead to unpleasant symptoms.
Let's consider what these symptoms may be trying to tell you.
Issues to Address
- Hydration - Can you urinate without discomfort? Is your urine a “normal” color? If you are unsure, check out the following chart.
- Digestion - Can you take in food and process it normally? Do you have regular pain-free bowel movements of proper consistency? Check out the following chart if you are unsure if your stool is “normal” or not.
- Nutrients - Are you giving your body the nutrients that it needs? Are you eating foods that lead to inflammation within the body? Do most of your meals consist of nutrient-dense foods? If you are unsure, let's talk about it at your next appointment.
- Stress management - How often do you feel stressed? What is your tolerance for handling small, medium, and large stressors? If you are unsure, consider how long it takes to calm down if an officer turns his lights on behind you to stop someone else. If you feel the impact hours later, your body is probably not handling stress well.
- Sleep - How many hours do you sleep each night? 7-9? Do you have trouble falling asleep? Do you have trouble staying asleep? If you are not sleeping well, it can drastically impact your immune system and ability to heal. Keep a sleep journal and read some of my blogs on sleep quality.
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It may be a little early to talk about New Year's Resolutions, but many people start to think about them over the holidays. While the new year is a great time to start fresh, accomplishing your resolutions can be challenging.
According to the University of Scranton, research suggests that only 8% of people achieve their New Year's goals. Perhaps people who do not reach their goals are missing some key elements.
Before deciding on outward action, think about who you want to be. What do you want your life to look like a year from now? Do this before you decide on specific resolutions. Once you establish that, you can move on to an action plan. It does not have to be complicated, in fact, simple is often better.
Let’s look at some important principles that are commonly missed and set you up for success!
1. Clarify Your “Why?”
Take some time to slow down and get to know yourself. So often, we rush through life to the point where we lose track of ourselves. We must reconnect with our true selves to set meaningful goals. Notice what you are truly passionate about so that you know what is worth changing in your life. There’s no point in working hard towards a goal that doesn’t align with your values.
2. Know Thyself Deeper
Before attempting a healthy behavior, notice your inner experience surrounding your current practice. What drives your behavior? What does the behavior do for you? If you want to stop eating late at night, pay attention to the feelings you have when you eat before bed tonight. Your plan will look much different if you are hungry rather than if you are trying to cover loneliness. This is crucial if you are going to set yourself up for success. Don’t skip this step!
3. Be Specific
Goals need to be specific to be achievable. John Norcross of the University of Scranton says, “If you can't measure it, it's not a very good resolution because vague goals beget vague resolutions." Rather than deciding to exercise more, say you want to take a walk three times a week during your lunch break. Instead of trying to eat healthier, choose to have a serving of vegetables with 90% of your meals.
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May the holidays bring you special time with those you love. May the year ahead bring peace, joy, freedom, and health. I look forward to walking with you on your path toward health this next year!
Dr. Jamie
*Photo credit: Becci Hethcoat Photography
Most people have special traditions during the holidays. They may drive around looking at the lights, make gingerbread houses, and, most importantly, spend time with loved ones. Many people's traditions include specific foods they eat at their holiday meal.
Here are some great recipes for healthier versions of traditional dishes. Since they are delicious and nutritious, you shouldn’t feel sluggish afterward. Hopefully, you will have lots of leftovers to enjoy eating in the following days.
Main Course
Paleo Whole 30 Roasted Turkey - Real Food with Jessica
Holiday Spiced Orange Glazed Ham - PaleOMG
Sides
Paleo Sweet Potato Casserole {GF, DF} - The Paleo Running Momma
Bacon Wrapped Green Bean Bundles (Paleo, Keto) - I Heart Umami®
Roasted Garlic Mashed Cauliflower Recipe - Evolving Table
Paleo Dinner Rolls Made with Tapioca or Arrowroot Starch & Coconut Flour (ourpaleolife.com)
Desserts
Paleo Sugar Cookies - Gluten-Free Baking (glutenfreebaking.com)
Vegan Christmas Crack (paleo, gluten-free) - Pure and Simple Nourishment
I would love to hear your favorite healthy recipes that you’ll be making this year!
Dr. Jamie
*Photo credit: Becci Hethcoat Photography
Look at your calendar and think about your typical day. How much time do you spend on the activities associated with your values? How much of your day is spent on things that are not too important to you? If you notice most of your time isn't spent on your priorities, how can you change that?
The first step in making this change is becoming clear about your values. If we are not clear about what matters to us, the wishes of others can overwhelm us. We can use these values as a foundation when making decisions.
You can't do everything; there are only 24 hours in a day. It is not selfish to guard your resources, including time, energy, and money. Even considering the mental load you carry is important. Something may seem super simple, but if it is one more thing to remember, you may still benefit from declining.
Let's ask ourselves, "Does my life reflect my values?"
My Health Is a Major Priority
If I don’t have my health, I don’t have anything. Being healthy is what gives me a great quality of life. I support my health by...
- Eating nutritious food
- Moving my body
- Spending time with friends and family
- Going outside
- Sleeping well
- Reducing stress
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