Prepare for the change
Living a healthier lifestyle can be tough. The biggest challenges are finding motivation, saying no to junk food, and dealing with setbacks. To overcome these obstacles, start small with achievable goals, keep healthy snacks around, and forgive yourself when you slip up.
Maintaining a healthy lifestyle can be a challenge, and creating lasting change can be even more difficult. We often view our habits as default settings, but the truth is that they are influenced by our communities, environments, experiences, and exposures. Despite these factors, we have the ability to change, adapt, and grow. However, we also have the ability to regress.
Take a moment and close your eyes. Think about the word "change." What is the first thing that comes to your mind? If you don't mind sharing, leave your thoughts in the comments below. Now that you've identified something you'd like to change, close your eyes again and visualize yourself succeeding in that change. What did you see? Write it down, and take a few moments to examine the details of the image you saw. Did you notice any particular place, climate, colors, people, or surroundings? To build a foundation for success, it's important to start by visualizing what success looks like. This helps us to create a solid plan and anticipate our body's natural reactions to change. When it comes to healthy eating changes, there are several things to keep in mind:
1. Free your mind from the idea that the path to change is linear. It's not a straight line, and overcoming something that has become our norm can be challenging. Science shows that our actions, thoughts, and experiences have the ability to change how our brain communicates with itself (neuropathways). Darn those chemical messengers and receptors.
2. Our bodies will crave the old. Despite what we may say, many of us enjoy predictability. Our mind knows what actions will yield certain outcomes, and this is one of the reasons we may find ourselves returning to old habits. A common thing you’ll read on this blog is the connection between our bodies and science. It truly is amazing.
3. Anticipate that you can't avoid cravings. As you start your journey, your body and mind will remember how it felt when it used to consume certain foods. You will crave the everso perfect combination of fats, sugars, and salt. Realizing that your body WILL crave these things will help you succeed on your journey. Keep a stash of healthy snacks on hand to help you resist temptation. My favorite is a mix of sunflower seeds, pumpkin seeds, almonds, pecans, dark chocolate, or some sort of dried fruits. I keep them with me at my desk, car, gym bag, purse, or anywhere else that is convenient. Otherwise, I’ll find myself in someone’s drive thru ordering a medium fry. Keeping point #3 in mind is especially important if you have decided to increase your physical activity. Your body may crave energy (which we provide to our body by eating) and typically it wants it fast. To avoid making this post too long let’s just note that carbs, glucose, or sugar is the fastest way our body can get energy. You can satisfy the craving for fast energy with some water, a healthy snack, time, and consistency.
4. Don't jump in feet first. Let your big toe grace the waters first. Hahaha! Seriously, start small and create one action item or goal. Over time, you'll build on this action and achieve your goal. Starting small is still one step closer to success.
5. Extend grace to yourself. Change is not easy, and it's okay to pause your action plan. Just make sure to create a guardrail that will remind you to get back on track. Remember that success is a journey, not a destination.
In conclusion, maintaining healthy lifestyle changes and creating lasting change can be a challenge, but it's possible. By visualizing success, freeing our minds, anticipating cravings, starting small, and extending grace to ourselves, we can achieve our goals and live a healthier life.
Doctor’s Visits…Aren’t They All the Same?
Have you ever heard of Map Quest? Here’s a good way to navigate scheduling your next doctor’s appointment.
Scheduling a doctor’s visit can be confusing if it’s your first time or you haven’t been in a while. Some folks even have to resort to calling their parents for help, or let's be honest, the more organized spouse. Let’s face it, scheduling this appointment can be a hassle. Not only do you have to provide portions of your personal history but then there’s the insurance information too. Who hasn’t stumbled over which is the Group ID vs Member ID? And just when you think the test is over the front desk staff ask what do you need to be seen for? Essentially, what type of visit do you need? But hey, don't worry, I'm here to help you crack the code of the different types of doctor's visits. Let's make this appointment a little less stressful! Here’s a list of the 6 standard office visits:
New patient appointment: First-time visits are scheduled as new patient appointments. There are certain situations where you may have seen the doctor before but will need to be treated as a new patient. Pertinent health history is reviewed during this appointment. In some states, if you haven’t been seen within 3 years of your last visit, you’re considered a new patient. It’s important to maintain a relationship with your doctor in the event you have an urgent or emergent need.
Established patient appointment: Congratulations on finding your new doctor! Once you’ve completed the new patient visit you’ve become established with the practice. Established patient appointments are all the visits that follow the new patient visit. The term “established patient” more so defines the relationship you have with the practice.
Acute care appointment: The term urgent visit can be used synonymously. These are focused visits with specific questions and physical examinations for new health concerns. Examples that warrant an acute care visit would be abdominal pain, burning with urination, fatigue, a cough, etc.
Annual Physical: The annual visit is an important visit. It’s your free visit, meaning no co-pay is needed. However, that part can get tricky. Stay with me. I’ll explain later. A physical is typically completed once a year. Preventive screenings, such as pap smears, colonoscopies, mammograms, and lab testing are discussed during this visit. Family history is crucial and is taken into account when determining which screenings are appropriate. The annual physical is also an opportune time to review nutrition and exercise recommendations, screen for mental health conditions, and discuss contraception. Now back to the tricky part. If a new concern is discussed during the physical it can be combined with an acute care visit. Thus, a co-pay is needed.
Medicare Wellness Visit (MWV): If you are a Medicare health insurance holder, you can schedule a Medicare Wellness Visit. This visit is designed specifically for seniors and is similar to an annual physical but with an additional focus on the increased risk of complications related to falls, fractures, and injuries. It includes a thorough review of medications, vision and hearing screenings. Additionally, the Medicare Wellness Visit also provides an opportunity to have discussions about advanced care directives.
Hopefully, this review clarifies the different visit types and highlights the different components and purposes of each visit.