What Do You Reflect?

By Dr. Brad Crump
Health Services Manager

Once again, we find ourselves asking “Where did the year go? What happened to all of the goals I set, the ones I said would transform my life once and for all?”

When you look in the mirror, what do you see? Not just what is reflected in the mirror, but beneath the surface? Like an iceberg, only a third of that iceberg is seen above water. In addition, all icebergs are different in shape and size. Now is the time to see that we are uniquely different and, therefore, need a more unique approach.

Let’s reflect on one of the most common goals people set. If you are like the majority of Americans, one of those unachieved goals was changing your diet and losing weight. Given the fact that you had found success with earlier popular diets, along with the expected return of the lost weight, you felt it wise to do it again. Unfortunately, you may have been through this scenario numerous times with the accompanying feelings of guilt and despair, throwing your arms up in the air and proclaiming, “What’s the use?”

This reminds me of the popular definition of insanity, which is “doing the same thing over and over and expecting a different result.” Maybe it is time to start adopting the old counsel “If it sounds too good to be true….”

Let’s make a goal to return back to the healthful dietary habits that are proven and sound and, unlike many “flash in the pan” programs, actually lead to long lasting weight loss and health. Let’s revisit some healthy nutrition principles that if followed, will lead to healthy weight loss.

• Jumpstart your day with a nutritious breakfast. One should never skip this meal.


• Always have protein and good fats with all your meals.


• Increase fiber intake to 30 to 50 grams daily.


• Eat detoxifying foods like broccoli, cauliflower, cabbage and brussel sprouts.


• Eat small meals and snacks throughout the day.


• Go “wild” with salmon.


• Eat more nuts, seeds and legumes.


• Avoid artificial sweeteners.


• Make sure that you eat enough calories to meet your Resting Metabolic Rate.


• Refrain from eating at least two hours before going to bed.


• Eat a colorful diversity of low-glycemic fruits and vegetables.


• Minimize or eliminate refined and processed flours and sugars.

Reflecting back on our successes as well as failures helps us to identify those approaches that will most benefit us. Start looking beneath the surface and you will find answers leading to health and happiness.

Here’s looking at you kid!