There’s no one thing you can do to maintain optimal mental and physical health. Your health is affected by every single thing you do throughout your day. Having healthy daily habits can help prevent the development of preventable chronic diseases. Furthermore, when you care for your body and mind, you are less likely to experience difficulties with mental illness. While there’s no need to maintain a rigorous, military-like daily schedule, incorporating the following habits into your life promotes your overall happiness and wellness.
Take Care of Your Mouth
Caring about dental hygiene means you care about the health of your entire body. Poor dental health correlates with health problems much worse than bad breath. Neglecting your teeth and gums can lead to the development of Alzheimer’s disease, pancreatic cancer and heart disease. Brushing and flossing your teeth at least twice a day also prevents tooth decay and gum disease, so you can hold on to your natural pearly whites for longer.
Making a healthy breakfast first thing in the morning will set the tone for the rest of the day. If it is a balanced meal with proteins and fats balancing out any carbohydrates presence, it will keep your blood sugar stable and prevent hunger up until lunchtime. When you start your day with a healthy breakfast, you feel satiated and are more likely to pick healthier options for other meals. Also, a good breakfast can be delicious and a bright spot in your otherwise dull mornings if you simply choose to look at it that way.
Enjoy Breaks While Working
Don’t be afraid to give yourself a break at work. If your boss asks you about them, simply point out the physical, emotional and mental benefits of breaks. If you step outside for a quick walk, the fresh air and exercise improve your overall wellbeing. Breaks prevent decision fatigue and increase productivity. After taking a break, a worker feels more motivated and is better able to solve problems in a creative manner. So, go ahead and give yourself five.
Invest in “Me” (that’s You) Time
Being a giving and generous person is important, but don’t neglect to be giving to yourself. Taking a little time out of your day for “me time” is healthy. When you give yourself this opportunity to check in with your mind and body, you increase awareness that is essential for prevention. An easy way to make the most of your “me time” is by transforming your nighttime hygiene practices into a mini at-home spa. Take time to do your multi-step skincare routine with products that feel luxurious. Ease tense muscles at the end of a day with a DIY hot rock massage before a warm bath. You can sip a cup of tea and put on some relaxing music while you let the stresses of your day float into the ether so you can wind down before bed.
When you go to sleep, you give your mind and body the chance to reboot and re-energize for the next day. A good night’s sleep means you wake up feeling ready for the morning and all that life will throw at you. If sleep deprived, the symptoms are basically that of a hangover, even if you didn’t have even a sip of alcohol the night before.
For deep sleep night after night:
Go to bed and wake up around the same times every day — even weekends.
Avoid stimulants after 2 p.m. and limit your consumption of alcohol.
Everything you do during your daily routine affects how you feel. If you take time to practice self-care even with the simplest practices like eating breakfast and taking a break at work, you are less likely to develop chronic disease and mental illness. Take care of yourself from head to toe every day for a happier and healthier life.
Kevin Wells of seniordiabetic.com
Written for Balanced Habits, LLC
The best weapon against obesity is a lifestyle that balances healthy eating with additional activity. A sedentary lifestyle and a poor diet are often at the root of unhealthy weight. Frequently, those struggling with weight gain look for drastic immediate solutions to their problems. Since obesity results from the culmination of poor habits, quick solutions are ineffective. While a crash diet or aggressive gym plan may show promising initial results, these can fade due to exhaustion and a desire for food satisfaction.
For those looking for sustainable lifestyle changes, whole-body wellness is the natural solution to obesity. Filling your life with wellness-focused activities and healthy daily routines helps to shed pounds, feel better about yourself, and improve your overall health.
To be effective, any plan of attack against obesity needs to be well planned and focused. You should run an exercise plan past your physician, who will be able to alert you to any possible concerns based on your medical background. The extra weight that you’re carrying may expose joints and bones to damage during some activities, such as running. Blood pressure and other cardiovascular concerns may also dictate your ideal exercise. For these reasons, physicians and fitness experts typically recommend low-impact workouts for those who are overweight. In addition to the physical risks of high-impact activity, such as muscle damage, people who are not familiar with an exercise regimen can get very quickly burned out during high-intensity activity.
Examples of low-impact exercise include walking, swimming, stationary cycling, and light resistance weight workouts. Although these simple exercises are safe, they are also great ways to burn fat. And since they are low impact, there is less need for recovery, and these exercises are more easily incorporated into a daily routine. Rather than hitting the gym hard three times a week, integrate low-impact activity every single day.
And these low-impact exercises can be done at or around the home with minimal equipment. All walking requires is a pair of decent walking or running shoes. Low-impact weight workouts use kettlebells, resistance bands, and balance tools, such as a Swiss ball (or yoga ball). These items are relatively inexpensive and make the foundation of a basic home gym.
Develop a Healthy Relationship With Food
The war against obesity is not won through starvation. Nutrition and fiber are necessary for losing weight. And while intermittent fasting techniques are effective ways to restart your body and prepare it for optimum weight loss, it’s a harsh tactic that is difficult for most overweight people to endure. For those who enjoy food and seek comfort in eating, drastic diet changes can be hard to swallow. Rather than making extreme modifications in your diet, focus on eating healthier foods. Vegetables and whole grains are more filling and provide a higher nutrient-to-calorie ratio. You are less likely to snack aimlessly on junk food if you are full from a salad or other healthy meal or healthy snack.
Treating Your Body Right
Exercise and diet are your best primary tools for controlling your weight, but there are other things you can do to improve your physical and mental wellness that contribute to whole-body wellness. An often neglected part of fitness is proper sleep. In our busy lives, our sleep regimens suffer. Experts have long suggested that between seven and nine hours of sleep are essential for good health. As part of a wellness routine, sleep, exercise, and healthy eating work together symbiotically. Exercise tires us out, and healthy diet regulates our blood sugar, so our energy levels stay at more constant levels. Rest is a natural way to restore our health and give us energy to exercise and the motivation needed for dieting.
A deep state of wellness defeats obesity. A balanced diet, combined with activity and self-care is your best plan for sustained weight-loss results.
Kevin Wells of seniordiabetic.com
Written for Balanced Habits, LLC
There are two ways to deal with change. One is taking action and trying something new and different, sure to produce an outcome and the other is inaction, resulting in things staying status quo; or essentially the same.
Taking action has to be enacted when one is fed up with the way things are to the point they are willing to do things differently. No one can want it for you, as you’re the one who needs to be ready to do the work. Inaction is ultimately more frightening, leading to frustration and the inability to change and grow. Inaction is like a paralyzed state of being. Most of the time inaction is a way of saying “I’m not ready to change.”
At Balanced Habits we understand how difficult it is to take that first step. Asking for help can be difficult.
“I should know how to do this,
what’s wrong with me?”
We believe that asking for help is actually a sign of strength that you are ready for the support of an expert and you are acting on it vs. contemplating it. That’s the sign of someone strong and ready to grow.
I encourage you to take action today by scheduling a Discovery Call, using this link, with one of our Expert Food Coaches to support you to reach the goals you have for yourself. Get a customized road map for your nutrition that is simple, sustainable and just makes sense.
Lately lots of folks have been asking me if I believe in willpower. I hadn’t given much thought to this, until recently. When people suggest that I must have incredible willpower, my response has always been the same. No, I have incredible commitment to my goals. Same thing?
Last week I suggested you identify your “why.” I did so because it is my belief that when you have this in mind, the commitment to your goals takes on a deeper meaning. Is this willpower? I don’t think so.
I recently read a great article by Jessica Gross. She is a NY based writer who was delving into the studies of researcher Brian Wansink and the notion that eating well and willpower do not go hand-in-hand. You may have heard of Mr. Wansink. He authored a book called Slim by Design. Please take a minute to read this article/study.
What is clear is that willpower has nothing to do with eating right. We are motivated by our environment, and our peers and we make decisions based on these factors. You’ve heard the saying “don’t eat with your eyes.” That is exactly what Mr. Wansink uncovers in this research project.
I think we all intuitively know strategies to not have to make constant choices about how much or what we eat but how well do we do with implementing these strategies? In example, opaque containers, no cookies jars on the counter, smaller plates…things that don’t require “willpower,” or in truth, making a choice to eat it or not to eat it. Lessening the chances of indulging in a sense.
Now that you have identified your “why,” and are aware that willpower has nothing to do with losing weight, the next step is to identify what your goals mean to you and how committed you are to reaching them. On a scale of 1 – 10, how committed are you to x? Remember please to remove trying to be perfect from the equation. Perfection has nothing to do with commitments.
You could say that your why now has momentum to take you to the next stage of your journey, or whatever it is that you are committed to.
If you feel you would benefit from having a Food Coach support you with your journey, we have someone waiting and willing to work with you on that. We have a plan for you and believe that everyone needs a plan (designed exclusively for them) to forge a new path to success.
Get into touch with us now that you’ve identified your why and your goal and let us devise a plan to help you stay committed to the journey.
This is a totally subjective question and as they say “beauty is in the eye of the beholder.”
I did find a super cool video though that shows the how cultures are in a sense responsible for their unique ideal female body type. It’s a fun watch.
Let’s uncover a little deeper conversation regarding female bodies than just from a visual perspective.
The trend these days is body acceptance and “skinny is out, strong is in” way of thinking. Gotta love that. But lets dig deeper to what “healthy” is, and this can get controversial. “Healthy” means different things to different people. Here are three different versions of women I found when I Googled “healthy female images.”
When you look at these three images, which one looks healthy to you? All of them? One or none of them? The truth is, it doesn’t matter. We always remind our Balanced Habits LIFE clients, that it’s ok to want to get better, but to be happy where you are in the moment matters more.
However, at Balanced Habits, we believe that being healthy should mean from every angle. Actual health of the body, level of fitness and health of the emotional state. That’s a healthy person. Health isn’t a “look.”
Health = wealth of all things important in life. The goal to lose weight likely is present, but the perspective as to WHY you want to lose weight can shift for a higher purpose. When I stopped trying to be skinny (in my early 30’s), my life took a massive shift to a much more accepting and loving perspective.
There is a great book called The Shift, by Tory Johnson. Check it out! Ms. Johnson uncovers the mental state when it finally “shifts” into a direction that you are ready to take.
What is the quality of your life worth to you? How committed are you to reaching your goals? Until you can give yourself a “10,” you’re not fully committed. Keep digging. How healthy are you from all the angles I mentioned? If you feel you can benefit from a coach, we’re here to support you.
Get into touch with us now that you’ve got a stronger reason to. Our BH LIFE Program is offered virtually in 3, 6 or 12 month terms, depending on what needs to be accomplished and the amount of support you’re looking for with your Food Coach.
As we age, you might be among older adults who have gained weight over the years, and may feel like it’s time to create change and shed those unwanted pounds. Of course this issue is compounded by “life,”& such as work, raising a family, and all the other obligations we have throughout most of adulthood. It’s easy to fall into the habit of putting off exercise and eating right. However, it’s never too late to create positive and meaningful change. The trick is to make sure to do it safely because as frustrating as it is, your body’s needs are different from when you were younger. Small, incremental changes add up to bigger and more meaningful change over time if consistent with your efforts. Practice makes better and better might add more quality years to your life.
Why Lose Weight Now?
If you’re on the fence about whether it’s worth it to try losing weight later in life, it may help to know just how much better it can make you feel. Exercising and eating right gives you more energy, no matter your age, and increased strength and flexibility give you the ability to continue doing the things you enjoy longer. Regular exercise is great for your brain, too! Exercise boosts brain function in general and can help prevent memory loss. Older adults are also more likely to suffer from depression than the rest of the population, and exercise is an excellent way to fight it. Experiencing loss and isolation is more common as you get older, and this is a risk factor for depression, but exercising is a healthy way to meet new people and rebuild your support system. The link between exercise and depression is also physiological. According to CNN, people who are depressed have lower levels of two key neurotransmitters in the brain, but exercise raises these levels to fight off depression.
How Do You Lose Weight Safely?
● Diet Right – Consult your physician before starting a new weight-loss program to be sure that you will be meeting your body’s nutritional needs. Find out about any possible medication interactions, too, especially if you use weight-loss supplements or other diet foods that are highly processed.
Two of the biggest concerns older people face are muscle and bone loss, so your diet should include plenty of lean protein, calcium, and vitamin D to help strengthen bones and build muscle. For many older adults, swapping meals high in carbs for meals high in protein and vegetables is an ideal healthy diet. Practicing portion control is another healthy way to cut back on calories without losing the nutrition you need. Be sure to drink plenty of water as part of a balanced diet and exercise plan, too. According to Prevention, it’s normal to experience thirst desensitization as we age, which means you may not feel thirsty even though you still need to stay hydrated. Water is necessary for digestion and metabolism, so find ways to remind yourself to drink plenty.
● Exercise for Your Body’s Needs – When you start a new exercise routine, it’s important to stay within your limits so you don’t get injured. If you have achy joints or any old injuries, be mindful of those and choose exercises that won’t stress them. Swimming and cycling are two low-impact exercises that are easy on your joints and bones. Walking is one of the best all-around exercises you can do, and it’s easy to start at a pace and distance that works for you. Keep in mind that stretching is just as important as aerobic and strength exercises because it increases flexibility and gives you a greater range of motion. Strength training is a key component for weight loss, too, so don’t limit your routine to cardio. In addition to helping you lose weight, resistance training is also good for your bones and muscles, so it’s a win-win. In fact, strength training as an older adult results in far greater benefits than when you were younger. The impact of strengthening muscles, ligaments, and tendons could possibly prevent falls, as well as bone fractures/breaks. Start small and then increase weight gradually as the amount you’re doing becomes too easy. Your weight-loss results may happen a little slower than they do for those who are younger, so don’t get discouraged. Find ways to make exercising bring joy to your life, such as joining a group class at a local community center, so you get accustomed to the activity and the social involvement. Once you get into a routine of eating right and exercising, your increased energy and better health will help keep you going.
Kevin Wells of seniordiabetic.com
Written for Balanced Habits, LLC