Here are my top 10 tips for healthy families...
1. If you are going to eat anything organic and budget is a constraint, change your meat and dairy products FIRST. Disease comes from consuming sick poorly raised animals and their by-products. Choose products that come from pasture-raised, grass-fed animals.
2. Set a good example for your child through your health & lifestyle choices. Your example will leave a lasting impression.
3. We have been conditioned to listen to the advice and opinions of all the health and fitness “experts” out there. While sometimes this is helpful and warranted, remember that YOU are your own expert when you are in tune with your own body.
4. Cultivate and nurture a relationship with your body and its signals regarding food, physical activity, what it needs, etc… when we communicate well with our body, we are in the flow and life becomes more rewarding for us.
5. Create space in your day for SILENCE. Time to just BE. This is very important. Prioritize time for quiet/meditation/prayer/rest.
6. Keep offering different foods to your kids, even the ones they don’t like. Taste buds evolve.
7. Reduce the amount of sugar you and your family eats. Sugar acts like a drug to the brain/body and the more you eat, the more you crave. It sets up a negative cycle of addiction and stresses the systems of the body. If you are going to indulge in something sweet, make sure it is not on an empty stomach! After a proper meal is best.
8. Try to avoid making grains the foundation of your meal. Let a variety of vegetables be the foundation instead. More nutrition, better digestion, better health.
9. I highly suggest the habit of weekly menu planning! Plan your weekly dinner menu on Sunday and shop for the whole week (or whatever day you have time). It saves your sanity and keeps you on track with living a healthy lifestyle. It also ensures you do not end up throwing away a bunch of food. Try it for a month and see if it helps you!
10. Make time for doing things that open and uplift your heart. These are the things you do and you don’t notice the time passing. You are in the flow.
1. Eat a small meal before you go. Make sure to have some protein. This will help you feel satisfied and thus be less likely to make poor food choices at the party. Also will help with slowing rate of alcohol absorption. If you start drinking on an empty stomach, you are very likely to overeat and make poor choices.
2. Pick a small plate and choose a few items to eat. Remember that each small appetizer is about 60 calories, thus 5 bites is about 300 calories. Once that plate is empty, you're done. Resist the temptation to go back and forth to the food. Avoid sugary treats, as the combo with alcohol will wreak havoc on your blood sugars and trigger the brain to want more.
3. Make it a point to drink a few glasses of water at the party. Not only does it prevent the dehydrating effects of alcohol, it will help you to consume less.
4. If you are concerned about what food choices there will be available, then bring a healthy appetizer to the party so that you're covered.
5. Try to chat away from the food and drink table. If you are within arms' reach, you are more likely to continue eating just because it is there. When you are chatting you are less likely to concentrate on each thing you put into your mouth. This comes back to the practice of being mindful and present to your food, yourself, and your friends/loved ones.
Remember that during busy times such as the holiday season, it is especially important to make time for quiet. When we don’t give our minds and senses a break from the constant stimulation, we end up feeling stressed and running on “autopilot”. This causes us to miss the moment and also encourages us to make unhealthy choices when we end up asking ourselves “How did that happen?” or “why did I do/eat that?” or telling ourselves we’re hopeless and we’ll never reach our health goals whatever they may be.
You can set yourself up for enjoying a healthy holiday with these tips:
1. Adopt an "attitude of gratitude" during this time. Keep a "gratitude journal" for the next 2 months and each night before bed write down 3-5 things you are grateful for ( big or small). You will love how this simple process uplifts and calms you.
2. Practice Presence. For the next 2 months, commit to a mindfulness practice during your meals. Resist the urge to eat on the run, while standing up, while watching TV or looking at your phone/pc/device. Whether eating solo or with others, be fully present to yourself, your family/friends, and your food.
3. Say "no". There are lots of events, parties, gatherings happening during this time. Don't be afraid to decline an invitation if you are feeling overwhelmed and need the space in your life for peace during this busy season.
4. Get outside! Don't let the dreary weather deter you from spending some time outdoors and in nature. Our modern and busy lifestyles take us further from our innate connection to the natural world. Make time to be outdoors and let nature heal your body, mind, and senses.
5. If you get off track during the holidays, be compassionate to yourself. We all overindulge at times. Scientific studies have shown that if you forgive yourself and move on, then you are more likely to get back on track and make healthful choices.
6. Try to be active each day. If you can't get to the gym or your regular class, go for a walk, do some yard/house clean up, or stream a class or Youtube video at home.
7. If you are stressed or tired, spend time in nature, or simply stretch, rest and pray/meditate. Sometimes the best choice is to create space for quiet and away from the constant stimulation we are bombarded with during this time.
I hope you will implement a few of these tips to help you enjoy a healthy more peaceful holiday season! Next time I will share my quick tips and strategies for navigating the perils of overindulging at holiday parties! Stay tuned…. Be Well, Create Calm, and Love Lots
This post was borne out of a conversation I recently had with one of my clients. A couple of weeks ago she was diagnosed with a meniscal tear in her left knee. When she came to class, I asked her how it was going with her therapist. She proceeded to tell me that her therapist told her that her injury would never heal and that she would simply have to modify her lifestyle and manage the condition for the rest of her life.
When my client began worrying about things she wouldn't be able to do, her therapist asked her what specifically was she concerned about? My client told her that she still wanted to be able to get down on the floor with her kids and eventual grandkids to play with them. Her therapist's response was simply, "Well, there's plenty of people who can't sit down on the floor", as if this was enough reason to accept the inability to do so. Frankly, I was appalled by this response from a health practitioner.
I suggested to my client that she seek a second opinion.
Any time I need to seek out the advice and expertise of a health practitioner, my initial search involves asking others I trust for recommendations. Additionally, I do my own research online checking their credentials, experience, and reviews if there are any.
When I schedule and go to my first appointment, I expect them to give me a complete assessment for whatever I am seeing them for. What they may not realize is that I am quietly assessing them as well. Specifically, I am observing with my eyes and ears their "bedside manner" and the language they use regarding my "issue" and the approach they are suggesting for treatment. If I hear any absolute negatives (i.e. "You'll always have this problem", "People don't recover from this", "This will never fully heal"), I am already looking for another practitioner. Because the reality is that our body and its cellular structure are ever changing, renewing, and evolving.
I believe that there is always the opportunity to heal and recover when it comes to our bodies and injuries. I refuse to see any practitioner who simply "settles" on limiting thoughts around healing, because I know that they carry that limited mindset into their healing practice. And I refuse to limit my ability to heal and "tiptoe" around my body's perceived limitations.
Of course, when we are injured, we are limited for a period of time; days, weeks, months, or longer. Of course we need to listen to and heed our bodies' signals as to what it is capable of and what feels good to do at any given moment. This too, is ever-changing and evolving. My point is simply that when we are choosing any health practitioner, avoid going in thinking that "they're the expert" and immediately hand over the reins. Assess them too and listen to the language they use in their approach to healing. If it's not leaning toward the positive, hopeful, empowering and solution-oriented, I would strongly consider looking elsewhere for treatment.
Welcome to the One Body Wellness Coach blog! Thanks so much for visiting. It has taken me a while to create this site, a lot longer than I anticipated.
You see, I feel about technology the way some people feel about starting a fitness routine: inadequate, overwhelmed, frustrated, scared, vulnerable, and clueless. Finally, after months of procrastination due to the reasons above and a few more of my own creation, I made a plan and went step by step. Much like working toward any health and fitness goal, I realized that if I just did a little each day, I would be moving forward toward the finished product and seeing it through to completion! Just like a health and fitness goal, just by being consistent with my choices and actions, one day at a time, I would have a site up and running.
We all have our challenges - the details may be different but the fundamentals are the same. And just like those who don’t know where to begin with a fitness program, I finally called in help for building my site. I had a coach help me make goals and support me to stay on track, I hired someone to take photos and videos and build a basic site for me. The next steps are to learn how to manage a site on my own. “Seriously?” you might say. “It’s just a website, what’s the big deal?” Yes, seriously. For me, technology is often a “deer in headlights” situation.
So for those who haven’t started yet, for those who want to start a fitness program but feel intimidated, unsure, fearful, overwhelmed - do what I did. Ask for help and take it one day, one step at a time. Invest in yourself and learn and grow.
Build a support team around you- friends, family members, industry professionals, whatever and whoever you need to help you be successful in achieving your health goals, whatever they may be.
Know your “why”- have your bigger picture reason that you can always go to along the way- that will keep you on track and help you remember why you started this journey in the first place. It is always to improve, enhance, enlighten, and uplift yourself in some way- and thus do the same for others around you.
For me, this blog is a way to grow myself, connect with others, share my knowledge, and hopefully support people on their health and wellness journeys. I can’t wait to connect with you and hear about your successes, challenges, inspirations, ideas, and questions on all things health and wellness! And if anyone has any blog wisdom- I’d love your insight!
Embrace & Enjoy Great Health!
I am a wellness educator and trainer who is passionate about helping others to look, feel, and be their best in body, mind, and heart. Thanks for visiting my blog!