The basics of health and wellness are pretty simple:
Eat a variety of real, whole foods.
Move your body
Drink more water
Drink less alcohol
Most of you who have ended up here probably have a few healthy habits already ingrained your routine, and hopefully they work for you, BUT something about that title triggered you to read more, so let's dig into what you are not doing YET and how you can get started TODAY.
1. Eat a variety of real, whole foods. Whole and real foods are ideal because they are loaded with important nutrients. Unprocessed animal and plant foods can help provide vitamins and minerals you need for optimal health. Whole, real foods are lower in sugar and better for your heart and the environment! If you start adding in more real, whole foods, you might even notice a positive change in your skin.
YOUR CHALLENGE: At each meal, aim to make it 10% better. As an example, if your dinner plate is divided into thirds, make 2/3 veggies or real, whole foods and 1/3 the protein or smart carb. 10% at each meal will add up.
2. Move your body. According to an article on ACE Fitness, there is PROOF the Human Body was made to move.
Examining the immediate and long-term benefits of physical activity provides clear evidence that the human body is made to move. Examples of powerful benefits of movement include:
Lower blood pressure
Better regulation of blood sugar
Lower resting heart rate
Better control of body fat
Improved immune function
Increased muscular strength and endurance
Improved cardiorespiratory functioning
Better join health
Improved mental functioning
Higher quality of sleep
In just a few minutes, physical activity boosts our metabolism. Research shows that physical activity decreases depression and increases self-esteem. Further, it is important to realize that the human body contains more than 600 muscles, which is an indication that the body was constructed for amazing physical capabilities. It is clear that the human body functions best when it is active.
YOUR CHALLENGE: Each week aim to increase your movement by 10%. Get a step counter (Apple Watch, Fitbit, Pedometer) and track how many steps you get on a Monday. Add 10% on Tuesday, maintain on Wednesday, add 10% Thursday. Walking is THE most effective way to start moving the body. There is zero barrier of entry. You just need shoes!
3. DRINK MORE WATER If you are reaching for soft drinks or juices instead of water, it might be time for you to make a beverage change. My number one recommendation is to ALWAYS carry a water bottle with you. In the perfect world, its re-usable because #theenvironment but you do you. If you like ice water, put ice in it, if you like lemon water, put lemon in it. Make it to your liking!
YOUR CHALLENGE: Aim to increase your water consumption by....you guessed it...10%. Write down how many glasses of water you have each day, or water bottles. There are apps for that! Track it and try to increase it by 10%. Everytime you get up to go to the bathroom, drink water. Drink water on your way to the kitchen in the morning, have another glass before you go to bed at night.
4. Drink LESS alcohol. Ok, in March of 2020, I totally understand why it was always 5:00 somewhere. But we are now 18+ months later and it is time to level out. Remember, alcoholic drinks are empty calories. This means that they provide your body with calories but contain very little nutrients. When alcohol is consumed, it’s burned first as a fuel source before your body uses anything else.
When your body is using alcohol as a primary source of energy, the excess glucose and lipids end up, unfortunately for us, as adipose tissue, or fat.
YOUR CHALLENGE: Decrease the amount of alcohol you drink by 10% this week. Replace a cocktail or wine with a zero-alcohol beverage (that's my fancy name for a mocktail) If you want ideas, email me :) Make a plan and STICK TO IT.
I have many more ideas about new habits you can add to your life to drive you towards your own goal. What is your goal? Do you want to feel stronger? Do you want to feel sexier? Do you want to feel more confident? I can help you with all of those things! Reach out!