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  • Writer's pictureDr. Francis Battisti & Dr. Helen Battisti

The Zone - Volume 69

As we look forward to the next 12 months and beyond, we now have new, or better refined, talents than we had during the previous 12 months. Also, as we plan for the next 12 months, we may find that we have slipped behind in some areas of our lives. As with any new adventure, we need to take stock of our strengths and those items that need to be strengthened.

According to the American Psychological Association’s (APA) annual “Stress in America” report, published April 21, 2021, “The vast majority of Americans said the Covid-19 epidemic is a significant stressor for them, with more than 40% saying they've gained undesired weight since the start of the epidemic.” As we always encourage healthy self-care practices, it is important to think about restorative health practices for maintaining or increasing the quality of our health. We are defining restorative as having the ability to restore health, strength, or a feeling of well-being.

Our weight can provide us with immediate feedback regarding if we need to practice restorative health. Weight is like radar in that it provides us with needed information as to when we are in troubled or calm waters. Purposeful losing, gaining, or maintaining weight requires a systematic approach that ties in our activities, motivation, and knowledge. If we continue with the lifestyle of the past year and it caused weight gain, then we know that we run an increased risk of heart disease, cancer, and diabetes. Choosing a lifestyle that will now enable you to lose that weight in the next 12 months will also help you walk away from heart disease, cancer, and diabetes.

Some of these restorative health practices include,

  • Eat breakfast every day.

  • Eat fruits and vegetables every day.

  • Have a well-balanced lunch.

  • If you have the need to reduce total calories reduce them at dinner and not during the day.

  • Include protein at every meal.

  • Drink water throughout the day.

  • Get up and move 30 purposeful minutes each day.

  • Sleep 7-8 hours every day.

We have heard this all before. However, without making necessary changes within these areas you run the risk of gaining more weight in the upcoming 12 months and putting yourself at further health risk.

We realize that developing a plan of action to make these changes is a highly individualized process. If you have any questions about how to further develop your plan, please feel free to reach out to us.


Key Takeaways

  • Now is the time for advanced planning for the next 12 months.

  • Our weight, like radar, helps us to navigate our path.

  • We may have heard it all before but, this time, let’s listen.

Best Practices

  • Be the author of you own story.

  • Make your body your best friend.

  • Engage in changes that are sustainable

Things to Limit

  • · Thinking that your body can stay healthy without you.

  • · Eating to many processed foods.

  • · Processed sugar.


Quote of the Week

We cannot solve our problems with the same thinking we used when we created them.”

~ Albert Einstein


Realizing that we have gained weight or experienced other difficulties over the past 12 months can be difficult and draining. However, realizing that this knowledge can be the wake-up call we need can motivate us to meaningful restoration and change. Bringing informed knowledge to the darkness is an important first step in regaining control over our health.

Be well,

The paraDocs

Check our Welcome Greeting on YouTube

The paraDocs are Dr. Francis L. Battisti, PhD, Psychotherapist, Distinguished Psychology Professor and former Executive V.P and Chief Academic Officer and Dr. Helen E. Battisti PhD, RDN, CDN, Chief Nutrition Officer, at SpNOD, Health Promotion Specialist, Research and Clinical Registered Dietitian Nutritionist and former Assistant Professor.

We have developed "The ZONE", because that is exactly where you want to be during this pandemic. A place of focused attention to doing exactly what needs to be done to get you to where you need to be. The purpose of The Zone is to provide a nationally distributed weekly mental-health and nutrition tip-sheet during times of change.

If you would like to get copies of The ZONE that you may have missed or if you know someone that would like to start receiving The ZONE, please signup today... It's free and you can unsubscribe anytime.

Permission is given to share with others.

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