Raise your hand if you have any dreams or hopes or wishes for better health this year!
Me! My hand is raised too!
If we are not intentionally moving toward something better, we will naturally drift away toward the thing that is easier in the moment.
But dreams, wishes and hopes aren’t always enough to make you take action.
Let’s set some goals!
Many times people think of better health, especially eating better, as taking away the “bad” things.
While that may be necessary at some point, it can set you up for a mindset of deprivation.
I like to teach my clients to learn how to add in nourishing foods and habits, so that the other “not so nourishing” things will get crowded out.
Here are 5 simple goals for you to consider adding in for this new year:
Add in a nourishing breakfast that includes plenty of protein, healthy fat, and some veggies. This will automatically help you avoid the mid-morning cravings, so you don’t even need to try to resist them.
This can include eggs, broccoli, and bacon, a breakfast hash made ahead of time that just needs to be heated up, a warm delicious bowl of soup, or even leftovers from dinner. If you need recipes or ideas, send me an email and I will give you some.
Add in plenty of water, ideally about ½ your body weight (converted to ounces of water). If this seems like too much water, add in what you can for now. Water helps your body digest your food and keeps all your organs and systems working. Drinking enough water will help crowd out soda, juice, sports drinks, and even some cravings.
Add in some deep breaths before eating. Stress is a huge contributor to poor health in so many ways. But specifically related to digestion, if your body is not in a relaxed state, you will not be able to properly digest your food no matter how good and nourishing it is.
Put a note in your spot at the table to remind yourself of this. Then just after you sit down to eat, take 3 deep breaths. Breathe in through your nose and feel your belly rise. Breathe out through your mouth drawing your belly in and feeling the weight release from your shoulders.
Add in a half a plate of vegetables at each meal. Veggies are full of so many good nutrients. They help fill you up without adding lots of calories. Many clients ask me – even at breakfast? Yes, even at breakfast. Try it and see for yourself how you feel. If that seems like a lot of veggies, do what you can and start with 1 or 2 meals. Then increase from there.
Add in good quality sleep. Sleep affects pretty much everything about your health and your day! Related to eating, good sleep helps to control your hormones responsible for feeling hungry and full. And since all hormones interact in a delicate balance, this affects your blood sugar regulation hormones and your stress hormones as well.
Aim to go to bed by 10 pm to maximize the benefit. If that seems too early, get yourself to bed earlier than you currently are going to bed. Some improvement is better than none. If you have trouble sleeping, I recommend reading Sleep Smarter by Shawn Stevenson.
What are your plans for the new year related to your health?
Share them with me in the comments below or share them with a friend.
Need some help getting started?
Look for details coming soon about my next RESTART class.
Or contact me to set up a time to chat about how I can help you on your journey toward better health!