Me first

Me First

Article By: Rachelle Vander Schaaf


Taking time to care for yourself will pay huge dividends.
Ever feel as though all your responsibilities are weighing you down? Caring for kids, helping out aging parents, meeting demands at work — the list goes on. When so many people and activities vie for your time and energy, it's easy to keep pushing your own needs farther down your list of priorities. You chuck your good intentions to exercise more, plan healthier meals or attend the next Weight Watchers Meeting — and the less attention you give yourself, the more the pounds add up.

The solution's easier said than done, but worth the effort: Adopt a "me first" attitude. Selfish? Not at all, say experts: "You'll have a better outlook, more energy and greater stamina when you invest in yourself, and the improvements in how you feel and function will benefit those who rely on you," says Howard Eisenson, MD, director of the Duke University Diet and Fitness Center. Try these self-care strategies and activities:

Accept that spending time on you does not deprive others. "I had one client who actually felt anxious if she took the time to exercise because then she wasn't working," says nutritionist Katherine Tallmadge, MA, RD. "But will taking half an hour or an hour for yourself really hurt someone or something else? No, it won't."

Plan a personal pause. "Take some time to reconnect with who you are and what you value," says Eisenson. "Try yoga or meditation, take a walk or listen to music, pick up an old interest or hobby." Rediscover sewing, playing an instrument, scrapbooking or any other enjoyable activity that helps you unwind — and keeps your hands out of the cookie jar.

Take a cooking class. Don't limit yourself to Low-Fat Cooking 101; go ahead and delve into ethnic cuisine if that's more appealing. "Maybe not every recipe is healthy, but you learn so much, and it inspires you to cook more," says Tallmadge. Preparing your own meals keeps you away from high-fat restaurant fare and allows you to choose healthier ingredients.

Make every step count. If you burn time running errands for others, make sure you burn calories too. Park in the farthest space, take the stairs instead of the elevator, hoof it between stops whenever possible. If you're deskbound, pace back and forth while you're on the phone or meet colleagues for walks instead of lunch or drinks. Hook on a pedometer, and you'll soon see what a difference those seemingly small steps make. "The immediate feedback is satisfying, and you'll purposefully walk more," says Eisenson, who suggests shooting for 10,000 steps a day.

Start a food diary. Take time to note each bite you take, and you'll likely think twice before you gobble up leftovers or mindlessly polish off a bag of chips. "Research shows that journaling can be helpful," says Eisenson. "Many people say that as long as they keep up a food diary, they do well." If it's too much hassle to make notes all day, every day, he suggests doing it for just a day or two each week, or focusing on the most troublesome time of your day — after work, while watching TV or whenever you tend to overeat.

Sign on for a walkathon. "Lots of women band together to train for an endurance event for a charitable organization," says Eisenson. "They find themselves doing something they never thought they could, and they help themselves and others at the same time."