HYDRATE
When properly hydrated you can boost your metabolism by 3%! What!? So easy, right? You can also think more clearly and energize yourself, getting rid of the dreaded mid-day exhaustion - all by simply increasing your water intake each day. Go get a tumbler or cup you love and set a goal to get in at least 20 oz. at breakfast, another 20 oz. by lunch and another 20 oz. by dinner. You will find that when you are hungry in the afternoon, and are fumbling around for a snack, having an 8 oz. glass of water first can help control your hunger. Oftentimes people can mistake being hungry when they actually are dehydrated or are thirsty. I have found having a reusable straw in my cup helps me drink up faster!
SLEEP
Did you know, women who get 7 hours of sleep a night are 33% more likely to maintain weight loss? People who sleep 6 hours a night vs. 7 or 8 hours per night are 23% more likely to become obese. 5 hours of sleep or less and you are 50% more likely to be obese. Why? When your body does not get enough sleep your hunger hormone, Ghrelin, actually increases and so does your craving for more starchy or sweet foods. The antioxidants you eat during the day fight the free radicals at night and the protein works to increase muscle mass. In other words, your sleep patterns have a huge impact on your health and wellness!
Move your body
Exercise looks different for just about everyone. Some of you lucky folks have already found your passion and stick to a routine weekly, while others may struggle to walk 5 minutes a day. That is okay! What is important is you get some form of exercise in each day. What time of day works best for you? Do you love music or listening to books or a podcast? Pair something you love with something you must do, such as exercise. Simply getting in 20-30 minutes a day will boost your mood, improve your immune system, improve your bone density, help you sleep better at night, increase your muscle mass and reduce body fat. The mental health benefits of daily low impact exercise is reason enough to get moving each day, but there a so many other benefits too!
Stress Less
This was a big one for me in my health journey. I grew up with a stressful home life and my career has largely been in the fast high stress lane. I hit a wall at 38 years old when I was told by my PCP I had severely drained adrenals and was at risk for other serious disorders. I even had a precancerous biopsy during my colonoscopy. Stress can be a HUGE factor in health related issues. Even if you are on the treadmill of life and feel like you cannot slow down, you absolutely MUST make changes now. Stress causes cardiovascular disease, depression, autoimmune diseases, emotional eating disorders and so much more. If you are lucky enough not to have received a warning from your doctor at this point, stay ahead of it and make sure to take time for yourself. Slow down each and every day. Practice 8 count breathing, download an app that helps you meditate for 5-10 minutes each day or journal your thoughts each morning/night.
Empowered Eating Habits
We should be in control of our food. Food should not be in control of us. If you find yourself at dinner with friends and they order a huge chocolate cake at the end of the meal, instead of indulging, try telling yourself - you “can” have a cup of blueberries with a scoop of ice cream instead of the cake. Or if you want to indulge in the cake, do it from a position of empowerment. Know that you can have a few bites and stop without eating too much of it to celebrate with your friends, but then get back on track the next day. Do not give yourself a “cheat day” because that can set you up for yo-yo dieting habits. Approach each meal educated on what health benefits and fuel you are providing your body. When you come at it from that perspective and you choose to indulge from a position of empowerment you stay in control of yourself when eating. Something else we will discuss a lot about in a coaching session is listening to your Hunger Quotient. Our bodies naturally have the ability to tell us when we are full. Listening to that and waiting 5 minutes while enjoying the company at the table can help us decide if we are full or if we are still truly hungry. This is a huge lesson to teach our kiddos too. We never want to force them to “clean their plate”. Let them tell you when they are full so they can stay in control and practice healthy eating habits by using their Hunger Quotient.
ORGANIZE YOUR WORLD
About 80% of us feel our home is cluttered. Have you ever wondered into the kitchen when your Hunger Quotient is at the highest level and you are simply starving so you grab the quickest and easiest “meal”? I know I have done this, many times and each time it reminds me how important it is for us to have our refrigerator, pantry and kitchen clean and organized. Each week pick a day in the morning or afternoon you can make it to the grocery store when you are not in a hurry. When you get home, wash and cut up the fruits and veggies and place them in a glass container in the fridge. Organize your pantry and throw away any foods that have high amounts of saturated fat or any trans fats. Be mindful of what processed foods you are eating and if possible go for organic foods to minimize your exposure to environmental toxins which can case additional health related issues. Don’t stop there! Try organizing your office desk, closet or bedroom. See how much of an endorphin rush you get just by de-cluttering your home which reduces the amount of stress too!
SELF-CARE
Taking time out for yourself each day is key, but so is scheduling time in your calendar maybe once a week or even once a month to get a massage, take a nap in the middle of the day, buy yourself that pair of shoes you have had your eye on, get a facial, get your nails done - you get the picture. This can even be coupled with taking a walk each day while listening to a podcast. It doesn’t have to be fancy or expensive, but it should make you feel good and clear your mind. Doing this helps control neurotransmitters in the brain which impact things like mood, appetite, pain, concentration, weight gain and hunger. Neurotransmitters are very sensitive to stress, sleep, exercise and diet. Maintaining a healthy balance and increasing self-care will help your body function optimally, keeping your bucket full, so you can be the best version of yourself to help others around you.
Intimacy
This can simply be a hug from a friend, holding hands with your spouse, even sitting next to your spouse on the couch with your shoulders touching. It does not have to be more than that, but the reason this is important is to help increase the hormone oxytocin, which can lower stress, anxiety and regulate emotional responses. This hormone is released when you experience positive feelings of affection and attachment. Ensuring you are getting that mom’s weekend away at the winery or date night out with your spouse is so important. Humans need to feel bonded and there is a physiological benefit from it.