An Analysis of Altmetrics in Emergency Medicine

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Behavior Changes (for the good)

Monday, August 31, 2020 at 9:37 AM filed under Diet & Nutrition postings

Behavior change is a process. Most of us don’t wake up one day and say, I think I’m going to become a Vegan today or I’m going to run a marathon today. It is a process. Why change our eating habits? How does this work?

First for the why, many of you are facing or may face in the future, health concerns or disease. Many of these issues can be avoided or altered with diet. Not diet as in, starve myself, but diet as is what I eat (energy intake). You might be facing a recent diagnosis that has you concerned or you might know of someone who has. Or you might just be generally not feeling well or energetic.

Secondly the how. Wow, that’s the big one. There is one model of change that explains it this way. There are 5 stages of behavior change.

  • Precontemplation: No intention of changing within the next 6 months and no awareness or denial that a problem exists.
  • Contemplation: Recognizing a need for change, but in a state of ambivalence.
  • Preparation: Believing advantages outweigh disadvantages of changes and committed to take action in the near future.
  • Action: Altering the target behavior for at least a day
  • Maintenance: Engaging in the new behavior for more than 6 months and working to maintain the changes.

The sense that one is becoming more of the kind of person one wants to be, is a great place to be!

In your endeavors to become a healthier version of you through better eating habits and more exercise, remember that perfection is not realistic and lapses are to be expected. (I need to tell myself that every day!) That brings me to the next part of this post…. A RECIPE YOU CAN USE

Spicy Lentil Sweet Potato Soup

  • 1 cup lentils (any color)
  • 3 cups vegetable broth
  • 1 can diced tomatoes with jalapenos
  • 1 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 tsp sea salt
  • 2 medium sweet potatoes, peeled and diced
  • pepper to taste

Put broth into a medium large stock pot. Add remaining ingredients. Bring to boil then reduce heat to low. Simmer for at least 30 minutes. Lentils should be tender. Top a bowl of soup with avocado slices.


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