Making changes in our life can feel overwhelming.  We can look at our life and think there is so much to change.  How do I even begin?  Or you may not feel well about your life but you can’t put your finger on just want can be wrong and what needs to change.  Well here are some ideas to help propel you into making some changes in your life.  Take one at a time and commit 30 days to really focusing on that issue.  This will give you time to let the change be impactful and hence become permanent.

Physical Activity

• Come up with an exercise regime and keep track as to how well you are doing … or even your struggles. Over time you will see progress.
• Try to walk more. Park your car farther from the store entrance.  Take the stairs and not the elevator.  Move your body more.
• Listen to your body … especially if you are starting a new exercise regime. Your body will tell you what you are capable and not capable of.  Don’t over due it.  You could hurt yourself or feel overwhelmed and then give up.  Remember slow and steady.

Nutrition

• Do your best to prepare your meals by scratch and eat your food as close to its natural state as possible. It really isn’t as hard as one may think.  It will take some planning and time.  But aren’t you worth it?
• Start small with your changes. Don’t feel you need to do it all at one time.  If drinking more water each day is the change you can make, than I applaud you.  Have your goal in sight and start with what you can.  Your body didn’t get to where it is right now overnight.  Hence, you won’t get it back to good health overnight.
• Does your nutritional diet have gaps? Then consider adding supplements.  But only let that be a temporary thing.  Eating healthy is ultimately the best; supplements can help in the short term.
• Keep hydrated and that doesn’t mean with sugary drinks like soda or ice teas/coffee. Water is best.  Not a water lover, try adding lemon/lime or other fruits to make it more appealing.
• Be aware of how you feel after meals. I encourage my clients to keep a journal.  Notice how different foods affect you.  Do you feel depressed, tired or just plain yucky after eating something with sugar?  Keep track.  When you notice a pattern, then make some adjustments.
• Try using smaller plates when it comes time to eat. I remember a number of years ago when I purchased my Longaberger pottery set.  The dinner plates were 10 inches; which was much smaller than what I currently had.  I thought this is crazy.  How will I fit all my food on it?  Well you know what?  I did.  Frankly, didn’t need the larger plate.  It really was too much food.
• Eat a healthy breakfast. Give your body fuel for the day.  You body has been on a fast for at least 8 hours and needs something to get it going in the morning … and coffee is not necessarily the answer.
• Slow down your eating. It takes your brain a few minutes to get the message to your stomach that it is full.  If you eat fast, your brain is lagging behind in communicating to your stomach.  Are you a “seconds” person?  Wait 15 minutes before you do.  Give your brain time to communicate with your stomach to let it know “hey I’ve had enough.
• Each day when you feel the urge to have a sugary snack, reach for a carrot or red pepper. They can be satisfying.  Eventually you will first reach for the fresh vegetable when you crave sometime sweet.
• Read labels on every processed food you pick up. Learn what ingredients are and how they affect your body. Know that if the list is really long, it’s probably not good for you.  Know that first ingredient listed means the most in the item.  So if sugar is listed first, that’s not a good sign.  Educate yourself on what you are putting in your body.

Family/Friend Time

• Eat with others … especially your family. Don’t allow electronics at the dinner table.  Have conversation.  Find out how each other’s day went.  It’s a fun thing to do.
• Find someone you can help. Sometimes we are in situations that consume us.  Taking the focus off us and helping others can bring relief and sometimes answers to our situation.  If anything, you’ll have a little break from it.

Personal Care

• Take charge of your body by understanding your body type and make choices and decisions from there. You are unique and what may work for me may not work for you and vice versa.  Don’t compare yourself with others.
• Laugh more. Do you know that 7 minutes of laughter can increase your resting heart rate and increase your energy?  Need I say more?
• Get your sleep. This is critical.  Can’t say enough about this.  Turn off your computer and the TV at least one hour before sleep.  The blue rays from these electronics prevent your natural melatonin from being produced.  Hence, your body doesn’t wind down.
• Find some time daily to be quiet and still. How often do you sit and just do nothing.  Maybe look out the window and enjoy nature or sit by the fire and be still.  We are so tied to our electronics that we never just give our brains a rest.  Commit to 10-15 minutes of quiet a day.
• Nature walks. A study that was conducted at the University of Michigan showed that people’s attention span increased after just spending one hour in their “natural” environment.
• Even if it’s small, give yourself a treat when you accomplish a goal. Remember sometimes taking baby steps is what is needed.  Each baby step should be applauded.
• STOP doing those crash diets. They may work but usually just for a short period of time.  The weight comes back on as soon as you realize your body is craving nutrition.
• Fuel your brain by always learning something new. Stimulating your brain with learning something new will help your health and well being.
• Are you on a weight loss regime and not seeing results? Give it time.  Usually takes about 8 weeks to begin seeing some significant results.  Don’t give up.

Your Home

• Detox your home. Really take a look at the products you are using to clean your home.  There are a number of ingredients you want to stay away from as they can cause havoc on your hormones and your health.  Don’t know what those ingredients are?  Contact me and I’ll send them to you

 

Your Health, Wellness Organizational Coach … believing in you!