I always like the thought of re-booting on Mondays. It is a new week and a new start for seven whole days. Since this IS a healthy living site, you likely know by the second sentence that I’m talking about a new healthy start to the new week. While I try to keep it healthy during the weekend, I do make conscience decisions to enjoy things I might not during the week. My normal routine is not as rigid and I love that about the weekends. That’s what they are for, right?
When Monday rolls around I’m usually ready to get back to the routine and think about planning good meals, getting in some scheduled exercise and just being plain old healthy. One thing I loved about The Nutritious Life certification is the emphasis on looking at health holistically. This is completely in line with my view on health and wellness. Taking care of yourself is much more than food and exercise.
This is my challenge for you this week. Look at this list and make a conscience effort to incorporate these into your week.
1. Hydrate – Make an effort to fill yourself up with water. Oftentimes we don’t feel our best because we are not well hydrated. We feel tired and sluggish because we haven’t focused on getting enough water.
2. Eat Well – Find the most nutrient rich food you can to make up your meals and snacks. Think about what you eat in a positive way rather than negatively. Never think about NOT being able to eat the red velvet cupcake but think, yes, I CAN eat those fresh strawberries! Let’s be honest, you know how good you feel when you do eat well.
3. Control What you Can – think about living consciously in your own world. There are so many things that surround us that we cannot control – a short tempered boss, a grouchy sales clerk, awful traffic, you name it. Control your environment in ways to bring the less amount of stress to your day. When my house is turned upside down I can’t think straight. When my desk is covered in paperwork, I do not think clearly. If there is no food in the refrigerator I can’t make healthy food choices. This week, let’s try to focus on making our own little corner of the world as stress free as we can. Make conscious decisions to control what you can.
4. Nurture Yourself – Taking care of yourself goes a long way to having a healthy lifestyle. I am not saying you have to have a weekly massage or facial, although those are wonderful ways to indulge yourself! I am saying doing something special for yourself goes a long way toward emotional and physical benefits. I love to listen to books while I walk our big dog, or even while doing work around the house. I’m also known to sneak off to soak in the tub – although it’s often filled with epson salts because I’m so darn sore! Whatever it is try to incorporate some nurturing into your week.
5. Sleep – It goes without saying that when you have enough sleep you feel better and can make better food choices. You have more energy, can think more clearly, feel less sluggish and are less likely to reach for that extra caffeine or sugar. I admit this is one I struggle with weekly but still focus on every single week. I try to follow all those rules of turning off electronics, sometimes take a warm bath, keep all lights out, and turn off the TV. Some days are better than others an
d it can make a huge difference in how I feel and how I interact each day.
6. Sweat – Exercise can be a great gift. Looking at it positively for its benefits and not negatively as something you should do because it’s good for you, is key. The endorphins your body releases when you exercise make you feel so good and motivate you to eat well, drink water, continue moving throughout the day, and help keep you happy and positive. Also, remember that weight bearing exercises improve muscle mass, which burns more calories, even while you are sitting at your desk or in carpool. This week, try to focus on getting in some good exercise that gets your endorphins flowing and makes you break a little sweat.
7. Reduce Stress – you have probably heard about the hormone cortisol, which is increased by stress. This hormone makes our bodies want carbohydrates, especially sugar and makes the body store fat around the middle. We all know stress also makes us want to eat more. It makes us so, so hungry. So, this week, do what you can to get as much stress out of your day. Take a few breaths, sit quietly, take a walk, make a few minutes to read a book, listen to music, just find the time to do whatever it is that helps you relax and feel less stressed.
These are the tools to think about this week. Nothing fancy, nothing hard, but all good for you. Thinking about incorporating these elements into your day and week can go a long way toward a healthy lifestyle that is about your whole being, not just what you eat and how you exercise. Let’s challenge ourselves to have a full balanced life this week!
*If you are interested in learning more about nutrition and Keri Glassman’s Nutritious Life Program let me know or check it out HERE!
Enjoy Your Day!