In setting our goals for the year ahead, “eat better” and “exercise more” are often at the top of the list. Such lifestyle changes are admirable and can help prevent and reverse chronic disease. However, broad goals like these can set us up for disappointment; since they are so expansive, it’s often difficult to assess progress. Lack of detailed goals can lead to failure, frustration and negative self-talk, and adversely impact future expectations and experiences. Although “relapse” is a well-documented step in the cycle of change,¬ it can be discouraging and sway us from getting back on our path of good intentions. One way to prevent failure is to make smaller, more feasible changes that are easier to achieve and maintain for longterm success.® When you sit down to a meal, you proceed by taking one bite at a time, chewing and swallowing each bite before proceeding to the next. Here, I’m suggesting that you detail your goal(s) into quantifiable measurements and then break those down further into smaller “bite size” pieces. This approach allows your body to “digest” (assimilate) each change before proceeding to the next step, thus supporting the likelihood of long-term success. Here are a couple of tangible examples of how to do this. One aspect of health is optimizing water consumption. However small this may seem, it is a foundation of health and affects overall wellbeing including energy, detoxification, mood, and joint and fascia health.¯ To achieve the general recommendation for healthy individuals of drinking half your body weight in ounces of water daily (140 lb person would drink 70oz/day), you can slowly increase your intake by 10oz a day for one week at a time until you eventually meet your goal. Maintain this for, say, 1-2 months before taking on your next goal. This also gives your body time to “digest” the change (adjusting to the increased water intake and decreasing bathroom trips). Movement is another foundation of health. A resolution to increase exercise requires choosing a goal you would feel comfortable with and realistically can sustain. Current CDC guidelines recommend 150 minutes of moderate-intensity activity per week. This is often broken down into 30 minutes of movement five days a week.° If you are currently living a sedentary lifestyle or do not have a sustained movement routine, start with a smaller weekly goal that you continue for 3-4 weeks, then slowly work toward your end goal over time. This is also important for building stamina and preventing injury. Consider starting with one or two 5-minute walks (uninterrupted) daily. This seemingly small step equates to 35-70 minutes of movement a week! If there is more than one component to your larger goal, I suggest layering them over time. Using the above examples, you could start by working toward your hydration goal, then add your exercise plan. Making changes one bite at a time will help prevent failure and improve the likelihood of long-term success. Dr. Jainuddin is a naturopathic primary care doctor at One Life Naturopathic and can be reached at (442) 256.5963 or visit www.onelifenaturopathic.org. References: 1) Desert Health, January/February 2022, Making Changes: What’s Your Narrative? Jainuddin, NMD, BCB; 2) Rolls BJ, Morris EL, Roe LS. Portion size of food affects energy intake in normal-weight and overweight men and women. Am J Clin Nutr. 2002;76:1207– 1213. doi: 10.1093/ajcn/76.6.1207; 3) https://www.cdc.gov/healthy-weight-growth/water-healthy-drinks/index.html; 4) https://www.cdc. gov/physical-activity-basics/guidelines/adults.html www.DesertHealthNews.com January/February 2026 Continued on page 12 Natural Options The Valley's Leading Resource for Health and Wellness 8 www.takotaalchemy.com Discover Reiki Sessions • Readings • Retreats Intuitive Life Coaching Call or Text (619) 726-0408 TakotaAlchemy.com Your Inner Power CINDY DOUGLAS Certified Reiki Master/ Life Coach www.onelifenaturopathic.org 10 minute Discovery Call for all new patients Naturopathic Primary Care Holistic Treatment Plans Individualized Guidance Preventive Medicine Biofeedback Training Craniosacral Therapy Dr. Shari Jainuddin, NMD, BCB Licensed Naturopathic Doctor | Board Certified in Biofeedback 442.256.5963 onelifenaturopathic.org Scan me! www.acqpoint.com Get relief from pain and stress now! Acupuncture • Electro Acupuncture Cupping • Chinese Herbs K-Laser • Cold Laser For appointments, book online at AcQpoint.comor call 760.345.2200 Diane Sheppard, PhD, LAc ACUPUNCTURE CHINESE HERBS Dr. Sheppard is a California state-licensed acupuncturist and Chinese herbologist. She earned her Masters of Science in Oriental Medicine degree from the oldest school of Chinese medicine in the United States – Samra University. She also holds a Ph.D. in Eastern Medicine. The New Year offers a time to reflect on what we've learned and imagine what's ahead. This time of year, we traditionally make our annual resolutions to counteract the “bad” we have done and make corrections so we can be good. But unfortunately, less than 10% of us continue those resolutions past the second Friday in January, which is commonly referred to as “Quitter’s Day.” Why is this? The truth is, we often give our dissatisfactions a power that does not serve us well. If we can only lose the weight, stop smoking, commit to dry January, or stand up for ourselves, this will be a better year. Most of us keep a mental scale of good and bad. Our perceptions arise from the tainted evaluations we have accepted throughout our lives, shaped by our experience, family, education, community–even our gender, height, weight and age. Our choices and self-approval are based on how we believe others see us, and how we feel judged by the values of influencers, our social network, parents and cultural heritage. What if we took a radically different approach to personal success this year? What if our wellbeing was based on strengthening our self-awareness? This simple shift can be achieved through mindfulness. We are not trying to change anything–no doing, no not doing. We are simply nourishing our heightened presence in the practice of moment-to-moment awareness. Mindfulness is a practice, and with practice, it can become the primary lens of perception. For example, we begin to notice how much we eat; how quickly or slowly we chew. Did I even taste that bite? Mindfulness can help us visualize the moment we were suddenly ravenous after eating an hour ago. Was it an upsetting phone call? A television ad featuring a slim body we felt we could never achieve? Suddenly, a wave of hopelessness sweeps over us which can only be filled by food or drink. Let’s look closer before running to the fridge. Lean in and observe. Does the feeling have a story? A color, shape or size? Is it really hopeless? Ask again. Mindfulness allows us to interact with ourselves rather than simply reacting. We explore our inner-verse and our outer-verse. We allow ourselves to feel all feelings and welcome them with curiosity, kindness and freedom. This is what American Buddhist nun Pema Chodron means with her book title, Start Where You Are. Instead of New Year's resolutions, let’s try “radical reset solutions.” Start by witnessing yourself and your perceived world, then try changing those perceptions by letting the world come in just as it is. Take notice of the observations that arise within yourself. Radical Reset Solutions Perception, mindfulness, simplicity By Patricia Van Santen, DAOM, LAc Mindfulness can change our perceptions and self-awareness. Bite Size Changes to Last By Shari Jainuddin, NMD, BCB
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