Changing Behaviors

Changing Behaviors

Today’s blog is inspired by the master behavior changer Colleen Simko, a teacher and friend who I deeply admire for a variety of reasons.  Her organization and unwavering consistency mixed with the ability to reach children on all academic levels is truly amazing!  

My last year of teaching I had a student whose behaviors changed so drastically at mid-year that I was forced to completely change my approach with him.  Before my eyes, this student began to unravel; his emotional breakdowns were beyond words.  I had a behavior plan in place but at times, all I could do was try to make him feel comfortable and loved.  Now some of you non teachers might be saying: “Oh Kim, how sweet, trying to make him feel comfortable and loved.”  And my seasoned teacher friends are saying: “You fool that’s where you went wrong!”

There are many theories and strategies to assist students in changing their behaviors.  Among all of these strategies and theories, the principle that behaviors can be changed is the common theme.  So, what does all of this have to do with health and wellness . . . EVERYTHING!

Here are a few key points on how it works:

1.)  Start slowly and be specific on the behavior you want to change.  Like I have mentioned in the past, don’t say, “I am going on a diet!”  That is too vague and you are setting yourself up for failure.  Keep your wellness goals attainable and simple.  For example, add more fruits and vegetables to your diet.  The summer is bursting with fresh fruits and vegetables and now is the best time to focus on that one simple goal.  If you are eating more fruits and vegetables and you are not working out, that would be your one goal.  But again be specific and reasonable.  “I am going to start working out!”  Too vague.  What are you going to do?  “I am going to do free weights for my arms and 20 minutes on the treadmill 3 days a week” is more like it. Set an attainable goal that you can build on!

2.)  Reflect and analyze why this behavior is happening or not happening.  Why don’t I eat fruits and vegetables?  Why am I not working out?  Think about you, your actions and your feelings towards health and wellness.

3.)  Create your plan and take ownership of it!  If your goal is to eat more fruits and vegetables, make a shopping list of the fruits and vegetables that you like.  Where are you going to get them?  How are you going to prepare them?  If you are working on getting your kids to eat more fruits and vegetables, start a garden.  That is an amazing way for your family to take ownership of eating more fruits and vegetables (for more information on starting a garden visit Earl’s Kitchen Gardens on Facebook).  If your goal is to start working out, what days are you going to do it?  What time?  Lay out your work out clothes the night before and have a clear plan on what you want to accomplish during the workout.

4.)  Keep track.  Journal about your goal and continue to reflect on what is working and what is not working.  If you are not one for journaling, create a tally chart to help you keep track of your success. 

5.)  Positive language is key.  “Oh, I am the worst at cooking vegetables!”  “My family does not do vegetables.”  “Uh, I am not a workout person!” You have to change your thinking.  When talking about how you and your family eat, say things like, “I am excited about all the fresh foods this time of year” or  “I think I am going to experiment with new fruits and vegetables this season” or “This nice weather is inspiring me to work out.”  This positive language component is also positive thinking.  There is something called the “Shadow Theory” that Debbie Ford and Deepak Chopra talk about.  Under the Shadow Theory, you take the negative quality that you want to change and view it as a positive.  “I hate working out” becomes “I love working out.”  “I am the worst cook” becomes “I am the best cook.”  When you focus light (positive) on the shadows that have brought you down, you reverse the negative and turn it into something positive.

6.)  Reward yourself.  If you have reached your goal, do something special for yourself.  Get a manicure or a pedicure! 

Changing behaviors (old habits) is a journey.  Walking through the halls where I used to teach made me extremely emotional and reminded me of how amazing the journey can be.  On the drive home, I reflected on the growth of my old students, and how they have changed in so many ways, specifically the student I mentioned above.  I felt such joy for him in his present state.  He is mature, with clearly a new confidence.  His journey has taken years, but let his success (changed behaviors) be an inspiration to all of us.

This blog is dedicated to all the amazing teachers, administrators, psychologist, social workers, therapists and aides I know (and don’t know).  The time, effort and dedication you give to your students is beyond amazing!  Enjoy your summerJ

Check out Simply Vegetarian

Check out Simply Vegetarian by Stacie Dooreck. 

Whole Grains

                                                WHAT ARE WHOLE GRAINS?

            A few years ago I was eating lunch with a co-worker and she asked me what she could eat to help raise her energy level.  Her health history and her diet both play a factor in her energy level.  I was not aware of either.  But our lunch period was short and I wanted to keep the answer simple. I said, “Well, for breakfast you can make sure you eat some whole grains; they are a great source of energy.”  My co-worker looked at me and said, “What do you mean by whole grains?”  I rattled off a list of whole grains and stressed the importance of reading labels to make sure they are in the cereals and breads that she eats.  I stopped the conversation there because I didn’t want to overwhelm her.  I get the sense that food choice has become a topic like religion, politics and money.  It is intimate and personal and some people would simply rather not talk about it.  I also got the vibe that the rest of the lunchroom didn’t want to hear me ramble on about the value of whole grains.  However, the question, “What is a whole grain?” is an important one that I feel we as consumers and you as my loved ones need to know the answer to.

What are whole grains?           

            Whole grains are brown rice, quinoa, barley, bulgur (cracked wheat), couscous, millet, whole oats, oatmeal (rolled oats), amaranth, spelt, buckwheat (kasha), cornmeal (polenta), kamut, rye berries, wheat berries, and wild rice.           

            Whole grains are a high-energy food.  They contain essential enzymes, iron, dietary fiber, vitamin E, and the B complex vitamins. According to Dr. Willet, M.D., chairman of the nutrition department at the Harvard School of Public Health, “the bran layer of many grains contains essential minerals, such as magnesium, selenium, copper, and manganese that may be important in reducing the risk of heart disease and diabetes.”  Grains are complex, “good” carbohydrates.  The human body absorbs whole grains slowly, providing us with a sustainable high-quality energy.   Refined grains (white breads, pasta, bagels, cereals) should be a limited component of our diets because they are grains that have been removed from their natural state, are quicker to digest, and have little nutritional value.  Dr. Willet, M.D. further states in his book, Eat, Drink, and Weigh Less, that “[t]hese quick-to-digest foods can set off a risky roller coaster effect.  They can cause a sudden rise in blood sugar, trigger a flood of insulin, which, in turn, drives glucose levels too lower and thus generates new hunger signals.”

Where and how can we incorporate grains?

            The grains identified above can be found in bulk bins in most super markets or local health food stores.  Packaged whole grains can be found  in the same isle you would find rice or pasta.  Some larger chain grocery stores have a dedicated health isle (I have to laugh at that) and you can find packaged whole grains there as well.  There are several ways to prepare the grains for cooking.  If you choose grains from the bulk bins, they should at least be rinsed well.  But preferably, they should be soaked overnight to fully rinse the phytic acid that coats the grains.  Phytic acid binds, or restricts, the minerals in the grain preventing release into the body.  Although, some health professionals argue that a good rinse before you cook does the trick.  Personally, I let my grains soak.  If I forget, I rinse them really well and cook a little longer.  I feel that soaking allows for easier digestion.  Now being a mom on the move I often opt for pre-rinsed packaged grains. 

          Whole grains can be apart of every meal.  Yes a serving of carbohydrates with breakfast, lunch and dinner! 

            As I mentioned in my marketing blog…DON’T BE FOOLED BY STEALTH MARKETING!  Just because it says “whole grains” on the front of the box does not mean it is a healthy whole grain.  Some products that have a significant source of whole grains are Ezekiel breads and cereals and Bobs Red Mill products.  Whole grain products are a growing industry.  These are just a couple that I recommend.  When looking for whole grain products, read the labels to make sure that the first few ingredients are actually whole grains.  

            The first few times looking for and preparing these grains may take a few extra minutes but your energy and wellness are well worth it!

Love deeply and eat mindfully,

Kim Gilroy

Insideout Wellness