Once again the holidays have nearly come and gone. Their impact leaves a lingering effect on our health making it difficult to begin again. However, many people like to take advantage of the new year and at least give clean eating and healthy living a shot. Don't let leftovers, sluggish feelings, and tiredness stop you from at least giving it a shot! That's what a health coach is for - to help keep you on track until you reach your goals. But how do you get started? Too bad our body doesn't have a reboot or reset button, huh? Here are a few tips to help you with a reboot once the holidays are hindsight.
Tip 1: Hydrate, Hydrate, Hydrate!
Hydration is way underrated in my opinion. The best way to calculate how much water/liquid you need to take in each day is to take half of your weight. That's how many ounces of water you need each day to lube the body and make all the systems work right. I'm a coffee drinker - but coffee and other drinks containing caffeine only count as half. For instance, if you drink an 8-ounce cup of coffee, you get credit for four ounces. I'd say get your ounces in any way you can. Water is always best. Fruit-infused water offers some flavor and hydration at the same time. Steer away from heavily sweetened drinks. Taking in enough liquids can help battle feelings of tiredness and sluggishness.
Tip 2: Exercise! No Matter How Little or How Much.
Seriously, exercise is an essential. Remember first of all, that something (anything) is better than nothing. If you live a sedentary lifestyle, you don't have to jump off the couch or out from behind the desk and start training for a marathon. That would actually be hazardous! Exercise is beneficial for every part of the body. It boosts immunity, increases circulation, and also helps boost your mood. That's just touching the surface. If you already have goals for walking, running, weight lifting or any other form of regular exercise, simply raise your goals by about 10%. If you don't do anything right now starting with something simple like taking a few steps more each time you go to the bathroom, arm lifts while sitting in a chair, ankle twists, or just bending your legs back and forth. Do just a little more than what you are doing (or aren't doing) right now. Each movement is a step toward feeling better and each step toward feeling better... is always a victory! If you need ideas on how to start where you are and move forward, please contact me! I'd love to help you set your first set of goals from here.
Tip 3: Eat More Green.
I know, lots of people don't like vegetables like I do. Most of the time, I prefer a vegetarian or plant-based diet even though I'm not opposed to eating meat. Giving up meat altogether can seem overwhelming. Instead of making huge shifts and changes that cannot be sustained, start small with your reboot. Just add something green or fresh to each meal. If you like smoothies, sneak some fresh spinach leaves in your next one. Chances are you won't even taste it's there - but your body will benefit from its presence. Add green onions or jalapenos to your scrambled eggs. They are loaded with vitamin C and are great metabolism boosters. Be creative and eat more green. If you need ideas - I'm an email away!
Tip4: Eat a Wholesome, Plant-Based Breakfast
When I first thought about plant-based breakfasts, I was at a loss. I've adapted what I like and transformed it into one of my best sources of plant foods for the day. You cannot get more well-rounded than steel cut or whole oats with fruit and nuts. You can also add cinnamon or nut butters to create a tasty start to your day. My personal favorite is what I call a "garden omelet" even though it's not really an omelet. I add avocado oil or olive oil to a skillet and then put red potatoes and sweet potatoes in to cook. While they cook, I add kale, onions, jalapenos, and squash. Once the veggies have cooked, I add a little cheese and then scramble an egg up with it. This is another area where something is better than nothing. Breakfast wakes up your metabolism and levels out sugar levels first thing in the morning. When you skip this meal, you set yourself up to overeat the rest of the day. It doesn't have to be elaborate. A slice of whole grain bread with natural peanut butter is a good, fast option you can eat on the go. A banana by itself is better than nothing! Need breakfast ideas? Hit me up - I'll help you find what works for you!
Tip 5: Replace Sugars with Naturally Sweet Foods
Giving up sugar altogether is challenging - especially during the holidays. Instead of going cold turkey and getting rid of all sugars too fast, try replacing your daily sugars with natural options. Peanut butter on an apple is a good afternoon snack. It'll keep your sugar levels up and help avoid the mid afternoon slump. Make your own healthy caramel using all natural ingredients. It's got lots of calories, but no processed sugar and boy is it delicious. It can satisfy a sweet tooth without overly processed foods. Begin the shift by substituting fruit or other naturally sweet foods for your afternoon snack. Move toward removing processed sugars from your diet completely. Again, if you need ideas on sweet alternatives, let me know. I'd love to help.
Ready to Reboot After the Holidays?
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AuthorJeanie is a health coach who believes every step you take toward your health goals is a victorious one! Let's get stepping. Archives
August 2020
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