I don’t even think I need to start this sentence, with “Is it just me or has 2020 has been like a shock to every fiber of our being”!
I know one thing for sure as we are now in the second half of the year, WE NEED to start looking at our health differently. Instead of looking at our bodies in silos, we need to focus on our entire being. Mind, Body, and Spirit. All three play a vital role in our overall health. Our body is intrinsically interconnected. Our wiring, our organs, our chemical composition is all part of the overall tapestry that makes us, well us.
Science has taught us that stress, food, exercise, and mindfulness all have an equally important function in a healthy body.
So the question is, where do we start? How can we be healthier and start to feel better right now?
Having worked in the Health and Wellness field for almost 15 years and have walked through my own health journey, I can tell you it begins with small, consistent steps. If you want to make lasting change with your health, you need to start small and do it consistently until it becomes a habit or what I like to call a ritual in your daily lifestyle.
Here are 5 ways that were absolute game-changers for me to do right now:
- Drink and EAT your water-Yes, that’s right, you need to do both. Drink your water to rehydrate your body when you get up in the morning and throughout the day (click here for some great hydrating recipes) and EAT your water with water-rich foods like fruits, veggies (lots of green), cucumbers, tomatoes, melons (watermelon is a great one), berries, cabbage, etc. Water-rich foods not only contain water but fiber which helps to not only hydrate you but fill you up. Ask yourself the next time you reach for a snack or a meal…..Is this a water-dense food?
2. Take a break during your day to Breathe Deeply-When we look at the root cause of chronic conditions and disease they all stem from chronic inflammation. When we make it a practice to manage our stress levels daily, we are better able to dial down inflammatory responses in the body. 1-2 minutes of deep breathing even a couple of times a day will make a difference.
3. Aim for (1) Liquid Meal Daily (or at least 5 days a week)-If you have been in my community for a while, you know what a huge smoothie fan I am. Not just any smoothie, but a Perfect Trifecta (Fat, Fiber, and Protein) Meal Smoothie, to power you through your day. Smoothie’s/Soup still have all the fiber and nutrients that your system needs and is also kinder to your digestive system. Liquid meals require less energy to digest, which will give your system a mini rest, however you want to make sure that your liquid meal has some type of “chew factor” to it. It’s important that we are activating those digestive enzymes by chewing. If you are having a soup add some roasted/raw seeds or nuts to it if its creamy style and if you’re having a smoothie add some crunch in the way of raw cacao nibs, hemp hearts or nuts to keep you chewing.
4. Practice Time-Restricted Eating-Time Restricted Eating. Intermittent Fasting is when your meals are consumed within a certain time period. The most popular form of Intermittent Fasting or (IF) is a 16:8 time structure. You eat during an 8-hour window and fast for the remaining 16 hours. Generally, people eat this way every day or almost every day, depending upon your schedule. The idea is to give your body a full digestive rest/reset between dinner and breakfast the next morning. I have found with many clients/including myself that continuing to snack with food and drink (not including water) before bed will keep your insulin levels high, affect your sleep, deplete your energy, increase inflammation and make it more difficult for you to both lose and maintain your weight. If you want a good place to start, try with an 11-12 hour eating window and go down from there. I see many women do well around a 9-10 eating window. This is also an opportunity for you to be mindful of what you are putting on your plate and how you are choosing to snack.
5. Break Your Fast with the “Perfect Trifecta” Meal-Fat, fiber, and protein as your very first meal will help to satiate you as you start your day as well as keep your blood sugar balanced (dial down those rollercoaster cravings). FACT: If you break your fast with a high sugar meal in the morning, you are more likely to double the amount of food you consume during the day. Commit to balancing your blood sugar with the perfect Trifecta meal in the morning and you will see massive shifts in your health. Needs some ideas? Check out my Healthy Parfait Here or Smoothies here. Make sure you aim for about 15-20 grams of healthy protein.
If you need a bit of extra help to get you on the right path, feel free to reach out to set up a FREE 20 minute consult with me. Contact email@example.com to set up a time.
Your Health is Your Wealth!