January 6, 2014
Sometimes I find my health habits slipping a bit and it can be a wake up call: suddenly realized there's too much junk food like potato chips and cookies lying around; missed my runs at the ranch and didn't notice; or stayed up too late.
Not to worry, getting back on the right track need not require an intervention. Here are 12 ideas to help re-motivate and re-energize. Begin with one thing on the list for one week. Two things on the list turns into two weeks. Two turns into four and 12 of those becomes a new habit. Remember we are all in this together one small step at a time.
Eat Breakfast
Start you day with a small meal. It will kick start your metabolism. A healthy breakfast provides you with enough nutrients to energize your body for hours. People who eat breakfast are significantly less likely to become diabetic than those who don't, according to the American Heart Association. Did you know people who eat breakfast are better able to concentrate and be more productive throughout the morning? One reason is that fueling up in the morning helps with concentration.
Get enough sleep
When we sleep our bodies get rejuvenated. Not enough sleep means not enough time to recharge our batteries, setting us up for illness and fatigue. When we are tired our judgement is compromised, our efficiency and productivity becomes less effective, and we tend to be more accident prone. Stressful situations become harder to manage. Our bodies regulate sleep in much the same way they regulate eating, drinking, and breathing. Sleep is important to our overall well being.
Hydrate
Drinking water helps maintain the balance of body fluids. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature. Water helps energize muscles, keep skin looking good, and optimizing kidney function as well as many more benefits.
Follow a schedule
To be short and sweet, every second in the day has a purpose, whether it is nursing a baby, washing the dishes, writing a blog post, or eating dinner. If you don't make a plan it's easy to get side tracked. I know this is very true for me. Sometimes I find myself at the end of the day saying “what did I get done?” No schedule should be set in stone but having one that is used as a guideline helps you get more things done that you want to get done.
Reduce toxins
Eating a protein with a carb helps you to feel full and satisfied. This is because the carbohydrates are providing your body with energy and the protein is increasing the level of satisfaction. Eating a combination of protein and carbs after resistance or endurance workouts will help to stimulate muscle repair and growth. This combination can help you maintain your healthy weight while getting the nutrients and energy needed for the rest of your day.
Exercise daily
The benefits of a little exercise far out weigh my “I don’t feel like it” excuses. If this is one your goals, which it is one of mine, I hope you will find time to do it. Take a walk, commit to an exercise video from your home library, make it a family affair -- whatever it takes, just do it.
Do something you love daily
It gives you a reason to get up in the morning. Something to look forward to or are passionate about. Something that makes you smile. It makes you happy. It changes your attitude. Whatever it is make sure you do it everyday.
Nuts instead of chips
Nuts are nutritional powerhouses. Satisfying and heart healthy nuts are a great alternative to chips and the healthy dose of vitamin E that they deliver make them food for the brain. This brain food helps to prevent memory problems that are often associated with the aging process. Remember, nuts are high in calories so a little goes a long way.
Use natural personal and home care products
Nearly 70 percent of typical cleaning products found in the typical home contain harmful chemical agents. So when you wash your clothes, do the dishes and even flush toilet bowl cleaner you may be sending these chemicals back into the water system and nearby rivers, lakes and streams. This could make its way back into your water, and it could have a negative impact on wildlife and the environment.
It takes a certain amount of water to fill a glass. Then, after a certain point, it overflows. When our detoxification system is overwhelmed, it gets overloaded just like that glass of water. That’s when we start developing symptoms of toxicity and we start to get sick. It may take years of accumulated stress and toxins to get to that point but it will happen. By eating organic produce and animal products, eating clean (see below) minimizing stimulants. alcohol, sedatives and medication and getting plenty of exercise that truly makes you sweat you can help your system detoxify regularly.
Eat foods that are the colors of the rainbow
This will ensure you get vitamins and nutrients from several different sources. You should eat 8 to 10 servings of colorful fruits and vegetables a day, particularly from the family of cruciferous vegetables (broccoli, collards, kale, cabbage, Brussels sprouts, kohlrabi) and the garlic family (garlic and onions), which help increase sulfur in the body and help detoxification.
Eat Protein/Carb combos for your snacks
Eating a protein with a carb helps you to feel full and satisfied. This is because the carbohydrates are providing your body with energy and the protein is increasing the level of satisfaction. Eating a combination of protein and carbs after resistance or endurance workouts will help to stimulate muscle repair and growth. This combination can help you maintain your healthy weight while getting the nutrients and energy needed for the rest of your day.
Exercise daily
The benefits of a little exercise far out weigh my “I don’t feel like it” excuses. If this is one your goals, which it is one of mine, I hope you will find time to do it. Take a walk, commit to an exercise video from your home library, make it a family affair -- whatever it takes, just do it.
Do something you love daily
It gives you a reason to get up in the morning. Something to look forward to or are passionate about. Something that makes you smile. It makes you happy. It changes your attitude. Whatever it is make sure you do it everyday.
Nuts instead of chips
Nuts are nutritional powerhouses. Satisfying and heart healthy nuts are a great alternative to chips and the healthy dose of vitamin E that they deliver make them food for the brain. This brain food helps to prevent memory problems that are often associated with the aging process. Remember, nuts are high in calories so a little goes a long way.
Use natural personal and home care products
Nearly 70 percent of typical cleaning products found in the typical home contain harmful chemical agents. So when you wash your clothes, do the dishes and even flush toilet bowl cleaner you may be sending these chemicals back into the water system and nearby rivers, lakes and streams. This could make its way back into your water, and it could have a negative impact on wildlife and the environment.
Many household products can contain volatile organic compounds (VOCs) that can have short and long term effects associated with your central nervous system, liver and kidneys. When you use a spray, the chemicals can linger in the air long after the initial mist dissipates. Did you know that most commercial products are made with dyes, oil-based chemicals, artificial fragrances and carcinogens? Cleaning with natural or plant-based products can contribute to your healthy new life. Remember to alway read the labels.