• Setting New Goals for 2019

    by Elizabeth DeAvilla RD

    When it comes to setting goals for the new year, especially nutrition goals, there’s some tricks of the trade to keep in mind to help ensure success.

    Making Positive Goals

    When I set out to make goals for myself, I always get excited. it’s a new opportunity to take steps in health, education, fitness, emotional health, all for the better. One thing that I do try to keep in the back of my mind is what can I add to my life. I find that positive goals work best, not deprivation goals. Think of the feelings that you have when you make the goal of exercising for 20 minutes/3 days a week. I get excited about new workout clothes, about positive body image. Now think of the goal of giving up pizza. Not the same warm fuzzy feelings! Even as a registered dietitian, that “goal” sounds awful. Know that while we’re all trying to move in a positive direction, when we talk about giving up things that are commonly staples, even if just weekly staples, this can have a negative impact on our views, especially when it comes to food. If it’s something that weighing on you, maybe change that goal to incorporating more vegetables as pizza toppings, and everyone wins.  

    Making Smart Goals

    We’ve all asked ourselves what can I do to give myself the best chance of achieving what I’m setting out to do? Start with changing the goal you’re setting. When our goals are ones that are commonly called Smart Goals, this can provide us with the structure to make even the most difficult tasks, a bit easier.

    Specific: What is the exact goal that you’re looking to accomplish? When people come to me with the end goal of “being healthy” I have to take a step back. As a practitioner, my ultimate goal for patients is always health, but that is such a broad term. Is it achieving a healthy BMI? Is it lowering a certain laboratory value? Is it to finish a 5k? by setting a specific goal, this will help you and your team of experts devise the best game plan for success.  

    Measurable: Lets go back to the goal of “being healthy.” What does that even mean? Is it fitting into the pants we wore in high school? Bringing our blood pressure down to a healthy number? Take what you would like to achieve and put a number to it, a time line, give yourself some accountability. By this February 28th, I will have incorporated breakfast into my daily meals at least 5 days a week. Small supportive actions such as purchasing a calendar to track all the successes would make your successes even more visible.

    Attainable: I once had asked a small child what she wanted to be when she grew up, she said a unicorn. Now in her head, as a 6 year old, this was totally attainable–in my current lifetime, not so much. When setting goals, we need to make sure that what is desired is actually something that we can accomplish, and do so in a healthy manner. Is it obtainable for me to grow 5 inches and become the next big super model, probably not, but achieving a healthy weight loss goal of 10lbs over the next 3 months? Totally do-able in my case.

    Time Bound: Sometime in the next year, I’m going to run a 5K. We all remember how long a year is, right? 365 days to make a change, and lets be honest, “Tomorrow” is a pretty common date when we’re trying to make some changes. By changing that date to April 30th, this then allows for us to make that plan, and take the steps necessary with respect to time to allow for success.

     

    Making Permanent Goals

    They say it takes 2 weeks to make a habit, right? Well… sort of, first we have to get to where we want to be. In terms of that breakfast goal, yes, after a few weeks of incorporating that first meal of the day, your body will adjust, and you’ll being to feel those hunger cues bright and early. That “being healthy” goal? We’re going to have to establish a new baseline first. By taking the small steps that we outlined earlier, this will have the best chance of becoming a success. Lets start with incorporating more vegetables on our pizza, then maybe adding in those workouts a few times a week, then voila, we ran that 5k in April, and by May, we’re proud of our success! But it doesn’t end there! We need to keep up with our new health(ier) lifestyle, and this means maintenance. Maybe this would be continuing with the workouts (try a FREE Yoga for Fertility community class!) as we would with any other appointment that we make, by adding more vegetables to our grocery list every time we shop. Pretty soon these are all going to be more habitual and for that we all deserve a pat on the back.   

    Set yourself up for success and support with the ART Recovery Prep ProgramStart in January and save!

  • Rethinking the Cleanse

    By Margaret Eich, MS, RDN

    The New Year is here and it’s one of the most popular times of the year to do a “cleanse.” This often comes from wanting to “detox” after eating too much or too many sweets during the holidays. For many, it’s a way to try to jump start some quick weight loss. For women trying to conceive, any type of restrictive cleanse or eating plan truly isn’t appropriate. Fertility and pregnancy are “metabolically expensive” processes for your body, meaning that you really need adequate calories, protein, and nutrients for optimal function. Here at Pulling Down the Moon, we focus on a nutrient dense, anti-inflammatory diet that eliminates certain foods for a period of time in order to determine if certain foods are negatively impacting your health, but also to give yourself a period of time away from foods that aren’t serving you, which may help to reduce cravings in the long-term.

    Here are few things we focus on:

    1. Modify the food coming in. Start by looking at the quality of food you’re taking in. Reducing/eliminating added sugar is a great way to help balance blood sugar levels and reduce cravings for many people. Eating more organic food is also important, as one study showed that eating more high pesticide fruits and vegetables was associated with lower likelihood of pregnancy and live birth when doing fertility treatments. In addition, higher intake of fast food has been associated with longer time to pregnancy. Choosing organic minimally processed meats, fruits, and vegetables, when possible, is a helpful component for a cleanse.
    2. Don’t focus solely on food. There are a number of chemicals in food packaging and personal care products, such as BPA, parabens, and phthalates that are hormone disruptors and thus may adversely affect fertility. It’s important to educate yourself about these sources, and start choosing more natural alternatives. The Environmental Working Group’s Skin Deep database is a great place to start.
    3. Support digestion. A healthy digestive system is a foundational part of good health and fertility, as our digestive system helps us digest and absorb our food optimally. In addition, our gut can have a profound impact on the rest of our body. Supporting healthy digestion ensures regular elimination of hormones like estrogen that can play a role conditions like fibroids and endometriosis, when in excess. Drink plenty of fluids, include probiotic foods regularly, and include at least 5 servings of non-starchy vegetables per day. These vegetables provide food to nourish your gut bacteria, which may have a profound impact on our digestion, immune system, and health.  

    These are just a few aspects that we discuss during the ART Recovery/Prep cleanse at Pulling Down the Moon. Schedule an appointment today, if you’d like to discuss how a cleanse program might be helpful for you.  Try it this month and save with our January special!

    Remember that changes to diet and lifestyle are a lifelong process that last beyond a few week cleansing period. A cleanse or reset period can be a helpful jump start for more lasting change!

  • Exhale 2018, Inhale 2019

    By Cassie Harrison, Yoga Team Lead RYT, RPYT

    A new year, new you! We often make a New Year’s resolution at the start of a new year in hopes of making changes to improve our lives during the coming year.  What starts off as a optimistic plan for the future, Go to the Gym More (i.e. You’re Not in Shape!) or Call Mom and Dad More (Guilt!) comes from a place within us that says we are not good enough and rarely works.  What starts off a noteworthy concept, instead becomes a list of our faults. What about instead trading in those old and (albeit) familiar ideas instead for an intention or Sankalpa.  A yogis new year’s resolution.

    Sankalpa is an intention formed by the mind and heart, it’s what’s behind the emotion of the traditional new year’s resolution.  To make a Sankalpa is to make an intention or to resolve (a resolution). A sankalpa allows you praise your effort rather than focus on what you are doing wrong.  This is a change from how traditional new year’s resolutions tend to leave us feeling guilty and mad at ourselves for breaking them. Release yourself from holding onto the past and instead create an intention full of possibility for the future.

    Start by looking at you resolutions (I know you already made them!) and note how they make you feel (anxious, mad, jealous!). You might need to journal about these feelings over the next few days before this last step.  When ready, ask yourself how would you like to feel this year and turn those results oriented resolutions into something that will give this years journey more value.

    Here are some suggestions of sankalpas given by Satyananada Saraswati in his book “Yoga Nidra”:

    -I awaken the spiritual potential.

    -I am a positive force in the evolution of others.

    -I am successful in all that I undertake.

    -I am more aware and more efficient.

    -I achieve total health

    Or from Catherine Guthrie at Yoga Journal:

    -May I be Happy and Open to What Life Brings Me.

    Be gentle on yourself, these changes don’t happen overnight. Make your intention/sankalpa a part of your daily ritual to remind yourself what you will accomplish this new year.

    Join the Moon in any of our yoga classes to explore and support your sankalpa. Learn more about our free community classes (in Chicago and Highland Park), our Yoga for Fertility series (in Chicago, Highland Park, and NEW Long Grove option near our Buffalo Grove office!), how our Prenatal Yoga is unique and more! New additions are added to our Calendar every month!