Having no energy, being bloated, weight gain or feeling just kind of blah is a common problem with majority of people. To combat these negative side effects that occur from everyday life, here are the 7 easiest tips to start feeling great TODAY!
Tip #1. Drink up the water
Water plays such an important role in your life that I could even begin to list all the benefits here. It aides in digestion, helps your body remove waste, protects your tissues and joints, prevents you from becoming dehydrated, regulates temperature and other bodily functions. You should be drinking at least 8 cups per day…more if you are active.
Tip #2. SLEEP!
The importance of sleep goes way beyond just boosting your mood or banishing under-eye circles. Getting enough sleep is a key part of a healthy lifestyle. It can benefit your heart, mind, weight, mood, memory and more. Shooting for at least 7-8 hours of sleep each night is ideal.
Tip #3. Eating with Balance
When you eat a variety of different foods at each meal, you will not only eat a nutritionally balanced meal, but you will feel more satisfied. When you fill your plate with Fiber, Fat, and Protein; it takes your body a longer time to beak these down causing a slower release of energy, which will keep you fuller for longer. You find fiber through fruit, vegetables, nuts, seeds, and whole grains. Avocados, nuts, and olive oils are a great source of fat. Get your protein from lean meat, fish, beans, and nuts.
Tip #4. Be Present
Some of us may not be able to cook every meal, but we do have time enjoy it! We must become present with our plate. Shut down your computer, turn off the TV, de-stress yourself. Distracted eating is a huge contributor to overeating. By focusing on what you are eating, you will end up eating less and enjoying your food more.
Tip #5. Practice Your Hunger and Fullness
Becoming aware of your bodies cues to hunger and fullness will help to increase energy levels and balance your blood sugar. You need to trust your body in knowing how much food is needed and when to stop eating. You want to start eating before you are starving…or before you become hangry! Eating past the point of hungry will cause you to over eat, which will result in blood sugar levels dropping and you going into that 2 p.m. slump.
You will want to stop eating when your fullness levels are at about a 7 or 8. You want to feel satisfied, but not so full you have to unbutton your pants. We tend to eat with our eyes and not with our stomachs; practicing your hunger and fullness will help you to STOP eating even though there is still food on your plate
Tip #6. Get Up and Move
Don’t think of exercise as a chore! Weather its running, tennis, or swimming; find something you love doing and use that as your exercise. But don’t think that you HAVE to go to the gym or run a marathon. Adding little bits of movement as a constant part of your everyday life will have a huge impact on your health and happiness. Take a short walk with your dog after dinner, shovel your own snow instead of paying the neighbor kid, take the stairs instead of the elevator, instead of circling the parking lot for the closest parking stall, park in the back of the lot and walk.
Tip #7. RELAX!
Even the healthiest people get stressed out sometimes. Find a daily strategy to shed stress. Meditate, practice deep breathing exercises, read a book, go for a run, make a dinner date with your best friend.
It’s more than OK to enjoy the occasional cheeseburger and beer… What REALLY matters is a cumulative lifestyle pattern of staying connected to others, enjoying healthful food, and keeping yourself moving.
If you would like to learn more eating and lifestyle tips and tricks contact our Health coach!