As summer winds down, some people who ditched their New Year’s weight-loss resolutions may re-dedicate themselves to looking good. Even more important, though, is what we put in our bodies. What we eat and drink not only impacts how we look, but how we feel. And to properly set the tone for the inner body and good overall health, it’s vital to get the bad stuff – toxins – out, and keep them out, says Dr. Suhyun An (www.drsuhyunan.com), an expert on regenerative medicine and co-author of Demystifying Stem Cells: A Real-Life Approach To Regenerative Medicine. “People may want to look good, but being truly healthy on the inside is a year-round commitment,” Dr. An says. “And you need to start by detoxifying the body. “Toxins can severely affect every part of the body. They’re in tons of every-day products. Being aware of them and avoiding them are essential to good health.” Dr. An provides five tips for cleaning out the toxins in your body: Reduce the toxins you’re taking in. The first step to cleaning out toxins in your body is to cut back – or completely eliminate – things you put into your body that contain them. “When something is hard for the body to digest, it can slow down your metabolism and cause toxins to accumulate in your body,” Dr. An says. “Avoid these groups: red meat, gluten, refined sugar, processed food, alcohol, and caffeine.” Be careful with household products. Household cleaners, soaps, and beauty products all can contain harmful toxins that are absorbed through the skin. “Choose these products carefully,” Dr. An says, “and always make sure you know what’s in them. There are many great natural cleaners and products that can help reduce the toxins your skin and body are exposed to.” Drink plenty of water. “Water has a multitude of benefits for your body, skin, and organs,” she says. “Drinking enough water is extremely important in getting rid of toxins in the body. It helps boost metabolism and can literally flush out the harmful materials that have built up in your body.” Add plenty of dietary fiber and antioxidants to your diet. Eating foods with plenty of fiber, such as organic fruits, vegetables and whole grains, will help your body move the toxins out. “Antioxidants help to fight free radicals and help to further remove harmful materials,” Dr. An says. Sweat it out. Sweating is a very effective way for the body to get rid of toxins. “Achieving this through exercise also keeps your organs and systems working properly, which plays a key role in releasing toxins,” Dr. An says. “Aside from exercising, hopping into a sauna or hot bath can help, too.” “Removing toxins is key to living a healthy life,” Dr. An says. “Just like many of us do in our homes by procrastinating and getting sloppy, our body stores junk. Get rid of it once and for all.” About Dr. Suhyun An, DC, MSN, NP-C Dr. Suhyun An (www.drsuhyunan.com) is the clinic director at Campbell Medical Group in Houston and an expert on regenerative medicine. She is co-author of Demystifying Stem Cells: A Real-Life Approach To Regenerative Medicine and travels the nation speaking on those topics. Dr. An received a BS in Biochemistry and Biophysical Science from the University of Houston, graduated cum laude from Parker College of Chiropractic, and got her master’s in nursing science from Samford University.
5 Ways To Develop It And Reach Your Goals
Americans are known to overeat, abuse credit cards, marinate for hours in social media, and break New Year’s resolutions before the end of January. Self-discipline doesn’t seem to be a national strength.
And achieving self-discipline – and the success that can come with it – may never have been harder than it is in this instant-gratification age, says Dr. Rob Carter III.
“Self-discipline is an undervalued trait in a modern society that wants everything now,” says Carter, co-author with his wife, Dr. Kirti Salwe Carter, of The Morning Mind: Use Your Brain to Master Your Day and Supercharge Your Life (www.themorningmind.com). “Self-discipline is the ability to motivate and coordinate our efforts to improve our quality of life, but unfortunately most people are not taught it.
“It is, however, a skill that everyone can learn. Self-discipline is the skill that will allow you to reach any goal you set.”
Carter offers five ways to develop self-discipline:
Be aware of your resistance. Resistance, Carter says, is the biggest obstacle to developing self-discipline, and it often comes in the form of discouraging internal self-talk such as, “I can’t do it” or “Why should I have to change?” “The next time you embark on a new project that causes resistance,” Carter says, “fight it by asserting or writing down your intended goal and the benefits it will bring.”
Plan for every outcome. Plans go awry when people let excuses get in the way. “An example is having a goal of running in the morning for 30 minutes, but you have bailouts such as it’s raining, cold, or you don’t feel like it,” Carter says. “Developing self-discipline is recognizing and planning for these self-created obstacles and actively choosing to work through them. So when you set a goal to achieve, have chart in place listing “Even ifs.” List the potential obstacles to achieving your goal and counter each one with a promise to yourself that you’ll achieve your goal even if these challenges arise.”
Prepare to give something up in order to gain. Carter suggests compiling a list of the pros and cons of sacrificing for a certain goal. “To reach your goal, Carter says, “you will more than likely have to impose certain limitations on yourself in order to gain something. These limitations could be less free time, socializing, money or television. The upside is that seeing the rewards of the sacrifice on the pros list will keep you motivated and disciplined.”
Reward yourself with self-compensation. “Rewards are an incredibly powerful tool for motivating yourself to reach your goals,” Carter says. “Consider them the carrot on the stick. Have a reward in place for when you achieve a goal or part of a goal, and make sure it’s appropriate.”
Break your goal down into manageable steps. “If you break your goal down into bite-sized steps,” Carter says, “you’re much more likely to stay disciplined enough to complete every sub-goal. Each step accomplished gives you an encouraging boost. Consider using SMART goals — specific, measurable, attractive, realistic, timed. This makes the goal more definitive and puts the steps in tangible action.”
“Self-discipline includes structured planning, organization, delayed gratification, and the willingness to step outside your comfort zone,” Carter says. “These things can appear scary, but don’t worry, you’re not alone. And once you take the first step, you have ventured onto a beautiful path that offers many rewards.”
About Dr. Rob Carter III and Dr. Kirti Salwe Carter
Dr. Rob Carter III and Dr. Kirti Salwe Carter are co-authors of The Morning Mind: Use Your Brain to Master Your Day and Supercharge Your Life(www.themorningmind.com). Rob Carter is a Lieutenant Colonel in the U.S. Army, an expert in human performance and physiology, and has academic appointments in emergency medicine at the University of Texas Health Science Center at San Antonio, in public health and health sciences at Los Angeles Pacific University, and in nutrition at the University of Maryland, University College. He holds a PhD in biomedical sciences and medical physiology and an MPH in chronic disease epidemiology.
Kirti Carter was born in Pune, India, and received her medical education in India, where she practiced as an intensive-care physician before moving to Texas to complete postgraduate training in public health. She is a Fellow of the American Institute of Stress (FAIS), has more than 18 years of experience in meditation and breathing techniques, and has been facilitating wellness seminars for the past decade.