Tag Archives: habits

Shake Things up to Make Drastic, Healthy Changes

david sedaris when engulfed in flamesDuring session the other day, a client stated that one of the reasons he/she first started counseling was because if you do not do anything differently then nothing will ever change. I am always proud when a client owns such a statement and even more so in this case because I believe this client has never heard that from me, even if it is a foundational belief that I share. I am certainly not the only change professional that holds to this idea and you have probably heard variations of the same theme from several sources. I recently read about an extreme use of this idea in the book When You Are Engulfed by Flames by David Sedaris. David writes that when he wanted to quit smoking, he needed to shake up his schedule and break his routine, so he moved to Japan for a while. (more…)

Posted on August 2, 2023 by Brooke Randolph

Suicide Risk Increases for Overweight Teens

teenage boyRecently the question has been posed to me in various variations of ‘how do we reach the teens’? As a therapist and working closely with INShape Indiana on health promotions, I understand that you cannot work harder for someone than they work for themselves, or you cannot care about their growth more than they do. Doing so would be a fast track to burnout and poor client relationships, which helps no one. I have taken to regularly texting and chatting with a few of my teen cousins to try to make sure I understand their culture and what is motivating to them. (We didn’t have texting when I was a teen!) If we find it difficult to motivate real life change in adults who generally have a wider perspective on the real costs and benefits, how do we reach teenagers and help them develop healthy habits early? (more…)

Posted on June 26, 2023 by Brooke Randolph

7-Year-Old Runs 5Ks, Earns Presidential Award for Physical Fitness

conner anderson with fatherOne of my top ten tips for parenting includes the reminder that the idea ‘do what I say, not what I do’ never works. I encourage parents to consider the characteristics, habits, and values they want their child to have as an adult and to allow that to help them shape their parenting. Once we pass a certain age, most of us realize that we are becoming more and more like our parents (for better or for worse). Do you want your children to be like you when they are your age? What else do you want for your children?

Whether your children are old enough to start joining you in your fitness routine or you even have children yet, now is the perfect time to start developing the habits in yourself that you want your children to adopt. Your child is unlikely to want to join you in activities that you do not enjoy. Your child, who sees you as a role model, is more likely to do the things you do. I rode in bike races as a child because that was what my father did. (more…)

Posted on June 13, 2023 by Brooke Randolph

Are You Already Closer to Your Goal Than You Think?

weight-loss-goalsSolution-focused therapy encourages forward progression in several ways, one of which is to look for past successes (and exceptions to the problem) and build off of those. In goal setting and achievement I encourage my clients to consider the smallest change they can make immediately, as well as the very first, smallest sign of progress they will notice. We are most likely to achieve and maintain large goals in small steps, undertaking one at a time, rather than trying to create an entirely new life or way of being over night.

In general people do not pay enough attention to how successful and powerful they actually are already. Preparing a healthy lunch rather than stopping at Taco Bell just one day is a major change for that day. A smaller change would be to go to the same eating establishment, but order lighter fare instead of the usual. (more…)

Posted on May 23, 2023 by Brooke Randolph

The Hurdle of Self-Doubt, Part II

fast-foodHow do you jump the hurdle of self-doubt? If you do not believe a goal is achievable it will appear to be a wall rather than a hurdle. For my friend staying away from fast food seemed to be an impossibility. Fast food is readily available, easy, and relatively inexpensive. To avoid it might require him to spend more, drive further, learn to cook, or depend on others. It might also require some advanced planning to purchase and prepare food before one wants to eat. Beyond all that is the familiarity and comfort derived from such options.

He could have resolved one day not to eat fast food ever again, looked up several new healthy recipes, gone to the grocery and bought all the ingredients; however, my guess is that after a week or so he would be looking for a break from all that cooking or disappointed in his skill or time management. Going to the grocery may seem overwhelming when you don’t know where everything is or even what you really want. (more…)

Posted on April 15, 2024 by Brooke Randolph

The Hurdle of Self-Doubt, Part I

track-hurdlesChanging your life is a process, undertaken one step at a time. I have written previously about why drastic changes like New Years Resolutions fail. Some steps toward change are too big to maintain. Lifestyle and dietary habits are often so ingrained that it can require a redefinition of yourself to make that change. It is important for success not to jump in over your head, but to consciously walk through each step of your journey.

Even when we take each step individually, some steps can feel like a longer reach than others. A friend who has been reading my posts at Diets In Review shared with me recently that in his struggle to lose weight the biggest hurdle was not finding new information on nutrition and exercise that could help direct his behavior or modify his metabolism or even avoiding the temptation of his comfort foods, but rather the most difficult part for him was believing that he could actually make it over those hurdles. Self-doubt is a hurdle in itself. (more…)

Posted on April 14, 2024 by Brooke Randolph

My Dirty Diet Secret

secretAs I dumped the cheapo brownie mix into the mixing bowl, adding just enough water to give it a nice consistency, and started eating straight out of the bowl – after midnight no less, I was thinking that if anyone who reads my articles knew about this, I might lose my credibility.  Unfortunately, I’m going to share this dirty little secret because I think it can be an excellent example of how we can develop some very strange dietary habits. Fortunately, my stomach has never really liked much sugar and grumbles until I put away the brownie mix after just a few bites. Unluckily, it will sit in the refrigerator tempting me and creating stomach aches for several days.

Why in the world would I do this to myself with everything I know about nutrition, processed food, and metabolism?!? On the one hand, I was probably craving something sweet as I was trying to get a few more things accomplished before going to bed and starting the next work week. The real reason goes slightly beyond bad habit, unfortunately; it is learned behavior. (more…)

Posted on April 7, 2024 by Brooke Randolph

Valuing Your Past, Present, and Future

woman covering faceReading health blogs can be an excellent source of information and encouragement; however common titles like 5 Things to Cut Out of Your Diet Now, 4 Exercises You Should Do Every Day, 6 Ways to Get a Flat Belly, or 7 Changes That Can Help You Sleep can start to give you the idea you need to be fixed. With all the information available, I have a hard time imagining everyone is doing it all. (If you follow every suggestion posted at DietsInReview, I want to hear from you!) I often write about change and meeting goals, but what I want you to know is that who you are right now, today, is not only OK, it is who life has made you to be to this point.

The people in our lives, the experiences we have had, and the lessons we have learned have shaped all the details of our lives, including our daily habits. It is not always easy to live a life without regrets, but you must forgive yourself for your past choices. Remind yourself that you made the best choice that you could at that moment based on the information that you had. (more…)

Posted on March 12, 2024 by Brooke Randolph

Simple Steps to Make Habit Changes Easier

no sodaHabits are those things that we do so frequently and naturally that we do them without thinking. When trying to change a habit, especially terminating a specific action or reaction or changing to a new action or reaction, these unconscious responses can feel out of your control or make you feel like you have an addiction.

When I quit drinking soda, I was not addicted and did not have withdrawals, but it was the first thing I reached for when craving sweet or wanting a boost in the afternoon. Rather than trying to control what has become an unconscious reaction, you may find it easier to control the stimuli that cause that reaction or create new stimuli to create a new reaction. (more…)

Posted on February 19, 2024 by Brooke Randolph

Don’t Let Self-Image Interfere with Healthy Habits

When I was contemplating surgery on my hip, the thought of taking three (or more!) months to recover had to be balanced with the hope of being able to run, dance, and even sleep without pain. I had learned to live with, and to some degree tune out, the nagging ache, but I was not sure how I could handle limiting myself and my activities for so long.woman on crutches My image of my self includes physical activity and fitness, as well as knowledge and skills that allow me to teach dance. All of those things would have to be put on hold. I am also highly independent, and surgery required me to stay with my parents for a week and continue to be dependent on friends for rides and assistance for several weeks.

Your self-image can play a major role in your decision making, particularly when it comes to the habits that define your life. Even if it was only going to be a few months, I had to see myself and my life without the usual activity and independence. (more…)

Posted on February 11, 2024 by Brooke Randolph

7 Tips for Weight Loss Goal Success

weight loss goalsHaving well-planned weight loss goals can really help your thoughts and wishes turn into action with a happy conclusion. Goal setting can make the difference between success and failure with weight loss. Goals are there to help keep you motivated, determined, and focused. They are there to help lay the foundation and give direction for your new healthy way of life. Here are eight tips to help create successful weight loss goals and get your started.
1. Personalize your goals. Set realistic, attainable goals that are within your capabilities. Make sure you take into account your limitations and potential obstacles you may encounter. Tailoring your expectations to your personal situation helps you set achievable goals!

2. Keep your goals realistic. Remember, healthy weight loss occurs slowly and steadily. You didn’t gain the weight over night so don’t expect to lose it that quickly either. For healthy weight loss, aim to lose one to two pounds a week; meaning you’ll need to burn 500 to 1,000 calories more than you consume each day. (more…)

Posted on January 22, 2024 by Kinsey