New Year.....New You!

Don't just wish it....do it!
Researchers have found consistently that people who write down their goals and New Years Resolutions are more likely to achieve them than those who just think or talk about them. So in the first few days of the New Year, find a quiet space, some nice writing paper and write down your goals. Remember that these must be specific, realistic and achievable otherwise your subconscious mind will not accept them. Also they must be written as if it has already happened. So rather than 'I want to be happy and healthy' you should write 'I am so happy and grateful now that I practice half hour yoga every day - I am my perfect weight - 9st and feel full of vitality and energy'
Write goals for every aspect of your life that you want to change; relationship, work, lifestyle, health etc and put the paper in a prominent space in your bedroom, on a wall perhaps where you are likely to see it every day. This will help to keep the goal uppermost in your conscious mind so that the subconscious mind can go about creating everything for you.

Most of us will have some wish to be slimmer or to lose weight but recent research points to more than just a bad relationship with food that can create the bulges around the tummy.

Fear and Stress may be making you fat!
No this is not another excuse but research shows that prolonged fear and anxiety not only wreaks havoc on your mental and emotional health but can also pile on the pounds around the middle of the body - this is the worst place for you to have fat not just that its hard to belt up the jeans but because this is 'visceral fat' which is around the internal organs and therefore dangerous for your health as it affects your metabolism, and disturbs blood sugar and cholesterol levels.

When you are anxious sometimes even at the smallest thought such as 'are the kids safe walking from home in the dark?' or being in a panic about being late for an appointment your body goes in the primitive 'fight/flight mode'. Now we do need this response when we have to jump out of the way of a speeding car or when our ancestors hunted for the woolly mammoth but to be constantly in this mode sends the adrenal glands into overload and the stress hormone cortisol alters the fat storage in your body. If you learn to manage your stress you may become naturally slimmer and healthier, so here are some tips to help you de-stress:

Take five deep breaths - when things get too much for you always 'centre' yourself by taking your attention to your breath. Take in five deep breaths shutting out the world as you close your eyes and visualise your breath going in and out of your body.

Take time to Visualise and Relaaaaxxxxx - we all daydream but in creative visualisation you imagine the chosen scene so vividly that it actually benefits your brain chemistry, mood and well being. Your brain is so powerful that it cannot tell the difference between what is real and what is imagined. Practiced for 15 minutes daily it is equivalent to two hours of sleep and can lower blood pressure, reduce anxiety and help control pain. Find a quite space and escape:

1. simply close your eyes and take your awareness to your breathing - take five deep breaths.
2. imagine you are in a beautiful place - an actual holiday you have been to or imagined
3. use all your sense to conjure up the scene, the smell, the heat, the aroma, the ice in the glass of the tall drink in your hand, the perfume of the sun tan lotion on your arms, the sound of the sea....
4. imagine as long as you like, taking in all the details and then bring yourself back and have a good stretch
5. practice every day
( see visualisation)

Put things into perspective - studies at the Mayo Clinic found that people who had an optimistic outlook on life and were 'grateful' lived longer, had a better immune system and were more content than their grumpier counterparts. To practice gratitude: at the end of each day look back and think of five things you were grateful for that day, it can be something small like seeing a beautiful sunset or sharing a laugh with your work colleagues. Practice this every day and you will begin to see the miracles that are happening to you every day.

Never, ever miss breakfast - this is the most important meal of the day and if there is one habit that you acquire this New Year - let it be this one
Researchers have found that people who regularly ate breakfast had better overall health and were slimmer than those who skipped breakfast! Also your blood sugar levels are stabilised after breakfast so you are less likely to gorge on sugary snacks, have mood swings and feel depleted of energy mid morning.
There is nothing better than a good hearty breakfast to set you up nicely for the day and keep your energy levels boosted and no, we're not talking greasy spoon fry ups, sugary cereals, but porridge made with skimmed or soya milk with added fresh pieces of fruit, nuts, raisins or honey for sweetness or try a boiled egg on some wholemeal toast. Even if you have no time to stop at all, grab a banana, an apple and a handful of grapes.

Walk every day - a study conducted at University of Michigan found that going for a walk in the park for an hour was not only great for physical health but also boosted memory and concentration levels. The research also found that walking 'in nature' was more beneficial than walking in the gym on a treadmill or on the busy streets. The theory here is that walking in the countryside creates a restorative response in the mind and helps us to switch off.

It's all about love ...nurture your friendships - having people love and care for you whether it is a partner, parents, sisters or friends. We all need at least one person whom we can be all of our true self with - warts and all - they know our deepest darkest secrets but still love and regard us. Friendships need time, nurturing and attention, so consciously create space in your life to meet up with your loved ones.

Deal with it or let it go - harbouring anger, resentment and grudges towards another can wreak havoc on your mind/body system. If you are angry with someone either challenge it assertively or let it go. Holding on to grudges harms only you. Forgiveness is not to condone or accept someone's behaviour its to release you self from the hurt
Hydrate your body - most of us are walking around everyday dehydrated - symptoms can be headaches, skin problems, constipation and fatigue. Drink up to one tumbler of filtered water for every hour that you are awake.

Get enough good quality sleep -lack of sleep has been shown to increase stress, reduce work performance and concentration, lower immunity and long term may lead to depressive disorders and increase fat around the middle.
At least eight hours of deep REM ( dream) good quality sleep is essential for health,
helping to boost immunity and is one the best ways to look younger. Health guru Deepak Chopra insists that an evening meal should be light and be eaten before 7 pm. You will not digest a heavy meal once you are asleep and a loaded stomach will keep you awake most of the night! Make sure you finish any work at least an hour before bedtime to avoid over-stimulating the brain (and try not to have a TV in your bedroom as watching fast paced programmes, the news or horror films will switch on your fear response.
Stay off tea, coffee and alcoholic drinks in the evening as they will stimulate rather than sedate!

Satisfying love life - releases endorphins and reduces anxiety, it also releases the hormone oxytocin which bonds you to your partner and gives you that loved up feeling! Even hugging someone lowers stress hormones and helps nurture good feelings and trust.

Open your bowels regularly - drink a mug of hot water with the juice of half a lemon first thing in the morning to kick- start a sluggish system and get waste matter moving

Watch comedy films and laugh out loud - good belly laugh will also give your stomach muscles a good work out, tone the muscles in your face and make your eyes shine it also boosts your immune system and produces mood - enhancing chemicals in the body that can help lift depression.
Eat good oils - oily fish, avocados, munch nuts and seeds and take supplements

Give up dieting!
When you starve yourself your body goes into stress and 'famine' mode and the next time you eat your body will 'hang on' to the fat for fear of another famine!

Make time to eat
Cultures such as the French and Italians where food is seen as a way of life and a pleasure rather than 'the enemy' are often shocked at the British attitude to food. They eat and drink more than us and yet have none of the issues with obesity and binge drinking. Make time to eat, never eat whilst walking ( yes really!) and rather than relying on sugar and salt laden ready meals, buy a basic cook book and learn to cook quick and easy stir-frys, wholesome meals, and tasty cakes then invite friends and bring the joy back into eating.

Feed your spirit - according to Age Research Centre in the US people who had a faith were found to be more content, less stressed, less isolated and live healthier and longer. Faith can create a sense of meaning and purpose to life. You don't need to follow a particular religion or believe in God to practice this, just a feeling that you are connected lovingly to others and nature is enough to give create solace and reassurance. Develop a spiritual practice that helps centre you, creates 'flow' completely absorbs such as learning to meditate, tai chi, yoga etc to feel connected to yourself and the world around you.

Never ever become bored with life! - as human being we have an innate curiosity about the world around us - just observe the joy on a child's face at seeing something new. To foster this sense of wonder and awe at the world create opportunities for yourself where you will be learning a new skills, take a risk by coming out of your comfort zones to perhaps travelling to a place you have never been to before or learning a new skill such as a language. Whatever you do, just keep stretching and challenging your mind and feel the joy of achievement.

You may not be able to incorporate all of these into your new life but even if you change one aspect of your life the benefits will be amazing.

Manjit Kaur Ubhi is an accredited holistic therapist, training consultant in human potential development and freelance writer. She has produced and presented a Health and Well-being on Sky TV
Email: leaptraining@aol.com