I can see the future and you'll still hate exercise and broccoli

It's 20 years from now and Lauren still has that pile on her desk

Many new nutrition clients come in ready to make changes. In our initial meeting, I ask a series of questions in order to get a sense of their current habits. Then, I’ll devise an eating an exercise plan. With exercise, for example, if someone isn’t exercising I may suggest they find two 30-minute intervals to work out. Most clients balk at this allotment, I’ll hear comments such as “don’t I need to do more than that?” Or (you know I love a food expression) something to the effect of  “piece of cake” even though, prior to the meeting, there was zero exercise. My next step is to help clients schedule these new exercise sessions. If we’re meeting on a Monday, I’ll ask on which days the workouts will happen. Nobody says Tuesday, In fact Friday or Saturday would likely be the most common responses. We like to think we want to make changes but when pressed we’ll postpone or put the onus on ourselves later.

The New York Times reviewed a book entitled “The Willpower Instinct” explaining what’s at work in my example above.  Much of this comes down to something referred to as “our future self.” I know this sounds new-agey, stay with me. People differ in how connected they are to their future selves and this impacts decision-making. Less connection with this future self can manifest in less saving, flossing or eating well. With brain scans it’s shown that different parts of the brain are utilized when we think about ourselves than about others. For those disconnected from their future selves the brain activates as though it is thinking about another person. In my example, the client would expect someone else to be able to exercise more than 60 minutes a week.

The article explains ways our future self concept can be adjusted. Showing research subjects age-enhanced images of themselves changed responses to questions about spending and saving. Those who saw the older versions of themselves said they would allocate twice as much toward retirement. I think this is the same principle at work with diagnoses. When you receive a diagnosis, or even the threat of a diagnosis, it makes decisions feel more urgent and impactful. Before that, for some, health can be a vague, faraway concept.

So we can ignore our future self but we can also have unrealistic expectations. I can envision Lauren in the future with neat handwriting, no piles of papers and patience. This future Lauren will never be rushed because “next week things will calm down.” As the article said “I’ve been putting off eating better for some future time when somehow I’ll want to eat bulgur wheat rather than chocolate cake.” This is similar to the client who isn’t working out who wants to work out a ton “later in the week.” In one study, students were asked to donate time to a good cause. When they were told they had to do it in the current semester they signed up for 27 minutes. When they were given the option of next semester their volunteering increased to 85 min. Next semester they'll be more altruistic, right.

So what to do? If you’re disconnected from your future self, there are times when you will feel yourself relegating things to the future.  Whether it’s “next week” or “when I have a new job” under the assumption things will be different. When you feel that pull, do something in the instant.

• I’m a fan of 15-minute intervals. We can all find 15 minutes to clean out one drawer, walk around the block or pay a few pills. Chip away rather than trying to conquer.
• In terms of a visual there are websites to see older images of yourself such as in20years. To me this is a scare tactic. I’d suggest really think about the health issues your parents or grandparents face. Learn one new thing to minimize your risk.
• Instead of assuming you’ll love exercise, saving money and doing charitable work in the future, try to sort out why you’re not doing what you think you should now…. chances are the future will be similar.

Are you someone who thinks about your future or not? What type of beneficial behavior do you postpone? What do you think you’ll be doing in 20 years?

Holiday Eating: Food Pushers, Gymlessness and the urge to ProcratinEat

At sundown today, Rosh Hashanah begins; Rosh Hashanah is the Jewish New Year (do not click away if you aren’t Jewish, if you celebrate any holidays or attend any group food events, read on).  Many Rosh Hashanah foods are sweet as they signify the hope for a sweet New Year. This is a lovely tradition but a challenge from a food perspective. There have been countless articles written about holiday eating and the calories in holiday foods. To me, the often overlooked aspects of holiday eating are the extra time spent with family (glass of wine for me please), the travel involved in getting to wherever you are going and associations with traditional, special and often home-cooked food.

It’s more about the dynamics at work than the food itself.  Here are some of the potential pitfalls, see if they strike a chord.

Problem: The Food Pusher, I tend to think every family has one. Food pushers have been known to ask, “is that all you’re eating?” or “how come you didn’t try the potatoes?” or worst of all food pushers plate the food for you.

Solution: There are several strategies to handle a food pusher. My first thought is that the food pusher often wants you to try things but doesn’t necessarily mind if you don’t finish them. So put the kugel or cake on your plate and only eat what you wish to.

The second, more aggressive route is to be honest and polite but push back “it’s so delicious but I think I’ve had enough.” It’s always good to throw in a compliment while refusing food.

Problem: Slim (healthy) Pickins - It’s hard to believe in 2011 someone can compose a menu with zero regard for health but it happens and happens a lot for holiday meals. Even my mother uses by grandmothers stick-of-butter recipes and justifies it as “traditional.”

Solution: Help green the menu. By this, I don’t mean green as in better for the environment,  I mean literally green. Many holiday menus lack clean vegetable options so offer to bring something. Yes, there may be an ounce of selfishness here but say “can I bring a beautiful crudité and dip?” Or, “I saw a great Brussels sprouts recipe.” Even if the host declines your offer it may send a message that potatoes shouldn’t be the only vegetable on the table.

Problem: Gymlessness-you’re away from home, at your parents or in-laws far away from your usual gym or spin class.

Solution: Don’t be an exercise snob. Bring your sneakers and even if it’s cold or not as good a workout, commit to walking the day of the holiday AND the day after. Throw in some crunches and push-ups and you may have burned off those potatoes.

Problem: ProcrastinEATING. ProcrastinEATING happens when you feel as if you had a large, holiday meal and that you’ve blown it as far as your food plan goes. The procrastineater says “on Monday I will be good.” Or, “when I get home I will get back on track.”

Solution: nip it in the bud. It’s often not the holiday meals that do people in. It’s the leftovers and couple of days following the meal and the towel getting thrown in. If you are off track regroup at the next meal and plan your food for the day following Rosh Hashanah, Thanksgiving or Christmas etc. It’s not just about the holiday meal.

Aside from potential pitfalls, there are so many interesting food traditions tied to holidays.  For Rosh Hashanah there is the notion of “new fruit”. This is a fruit that is recently in season; pomegranate is commonly used. There is a blessing that’s said. The implication is to be grateful for the fruits of the earth and the opportunity to enjoy them. Religion aside, this is something we can all do.

What do you find to be the biggest challenges with holiday eating? Have you ever been a procrastineater? What “new fruits” have you been enjoying?