You all know that I've jumped into this "Whole Life" concept - pretty much feet first. So maybe you're not an all or nothing kind of guy/gal. I was thinking about this as I'm trying to convince the hubster to join me - his health and happiness is as important to me as my own. Why wouldn't I want to share?!
Well, he thinks I'm nuts and has no desire to take the plunge - at least not all at once. He wants to wade in. I bet lots of you do, too. One change at a time, until it's become habit. Then, on to the next challenge.
Let's say that living the Five Pillars of Whole Life Living is like swimming in a cold pool. It's as much a mental game as anything, right? So, let's start with five small changes that make big differences as told by my pal and trainer, Ben:
- Water. Yep, I'm still talking about drinking water. It's one of the best things you can do for yourself. Get a washable/reusable insulated bottle or mug. Cut up some lemons or limes, freeze mint leaves in your ice cube trays, and drink up! At least 64oz each day. You'll notice a difference in your skin, hair and nails, your energy level, and how hungry you feel. Try and stay away from artificially sweetened drink mixes. Remember, we want to keep it real.
- Kick the Soda Habit. Whether you drink diet soda or the regular kind, there is just nothing good about it. I was resistant to this for YEARS. Last year I dropped soda from my diet cold turkey. I found that after a while I didn't even miss it. Every once-in-a-while I'd have a soda at a restaurant, but since starting my "Whole Life" challenge, I've nixed the soda for good. There are lots of healthy options - and if it's the fizz you want, there are carbonated water options that are much better for you.
- Don't drink your calories. I know - I'm focusing a lot on drinks (maybe it's hangover induced from the Super Bowl!), but they can be so sneaky and foil what could be an otherwise healthy food plan!
So, you pull into your favorite drive through spot for your morning cup of Joe. What ELSE is in there? Cream? Sugar? Caramel? Maybe it's a smoothie you're after - are there artificial flavors, syrups and whipped cream? Did you know that your warm beverage from Starbucks can have anywhere from 5 (straight black coffee) to 700 calories (peppermint white chocolate mocha)? Odds are, you're not going with straight black are ya? Cream, sugar, milk, syrups, whip, foam... that's an easy way to derail your day! - Move. Seems easy, no? But many of us lead a fairly sedentary lifestyle. Us desk jockeys can increase our activity level without hitting the gym (although I LOVE a great workout!!!). Here are some easy ways:
- Park the farthest away. Maybe your car won't get as many dings. It's win-win really.
- Take the stairs. For a quick one or two floor trip, take the stairs. Get your heart pumping, increase your circulation, boost your energy. You don't have to sprint them - no one at that meeting wants to see you more than glistening.
- Take regular breaks. If you find yourself in your chair, not having moved for 4 hours it's way passed time for a break. Taking a break to walk around ever 20 minutes, instead of staying seated for hours on end, helps reduce the body's level of glucose and insulin after eating, according to a 2012 study.
- Increase natural fiber. Stay away from all that unnatural, chemical fixes for fiber intake. Try to work in more whole fruits and veggies. Not only does fiber help you feel full, but it helps to keep things moving, so to speak, down below.
Pick just one of these things to make part of your daily check list (or take away). It just takes a small change or healthy choice, made consistently to start your healthier, more awesome you.
What will you choose? What should have made my list but didn't? I want to hear from you!
I'm excited to be coming up on my 28th day this Sunday. Can't wait to see my progress! I'll be sure to share! Until then....
<3 Jen
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