In today's constant barrage of pop science headline news, it can be incredibly frustrating to separate the noise from the helpful advice. I find that most of my nutrition and training clients have given up because its all just too complicated. I'm going to give you the three habits that I start EVERY client with. The beauty is in the simplicity. Start with these three habits and you will feel better and improve your health.
1. Drink Water
"Great!," I respond, "so have you been doing it?"
"Um....no"
Everyone knows you need to drink water and yet the majority of Americans are chronically dehydrated, affecting their metabolism and brain performance. Drinking water helps your body function better and when you are drinking water, you are drinking less of everything else! Sodas, juice, tea, coffee, beer, wine, and other drinks can add unnecessary calories and a spike in insulin, causing your body to store extra fat and increase your appetite.
If you struggle with drinking enough water, here are my tips:
Every night, fill 3 insulated bottles with cold water and put them in the fridge. In the morning, grab all three. The insulated bottles should keep them cold throughout the day and you don't need to keep track of how many times you refill. Just drink!
Start every meal with a large glass of water. The water will help you digest your food and help your body differentiate between hunger and thirst.
Flavor your water or drink carbonated to make the switch. I flavor my bottles with fresh lemon juice or a few drops of Doterra's Slim and Sassy and I also enjoy the occasional can of unsweetened sparkling water when I'm craving something bubbly.
Eat Your Veggies!
Start Lunch and Dinner with a Side Salad- If you start these meals with a small salad, you will get your veggies in and the added fiber will help prevent you from overeating.
Mix It In- Find ways to "bulk up" your existing dishes with extra vegetables. Breakfast is easy- turn your scrambled eggs into an omelette or a frittata. Throw in spinach, mushrooms, tomatoes, bell peppers. I tend to throw in any cooked vegetables I have leftover from dinner the night before. When I'm cooking taco meat or fajita meat, I always add diced zucchini. It takes on the flavor of the seasoning and stretches that expensive meat much further.
Switch it Up- Swap out cauliflower for rice or spaghetti squash or zoodles (zucchini noodles) for pasta.
Snack!- Keep crunchy vegetables clean and cut and ready. That way they are easy to grab to munch on while you are cooking or when you just need a quick snack. My favorites are bell peppers in all colors, cucumber, and sugar snap peas.
Move your butt!
Try New Things- Most of the people who tell me they hate exercise haven't tried much of a variety. They've tried running and hated and assumed they hated exercise. Spend a month trying a large selection. Try each type at least 3 times. That way, you can form an actual opinion about whether you like it instead of basing it on the fumblings of the first few times you try something unknown. Try similar workouts in different settings. For example, I detest spinning. I can't stand the class and I will never teach it, but I LOVE riding my bike. I have a one speed cruiser that my husband makes fun of me for riding, but it lifts my spirits and I enjoy being outside.
Figure Out What You Need to Get From the Workout- When I was a new mother with two young babies, I was desperate for adult interaction. Zumba was the perfect therapy. It was happy and energetic and I got to make new friends. It was very social and it helped fill that loneliness from that phase of my life. Now, I teach classes and train clients and talk to people ALL DAY. I love that and it fits my personality, but when I go to workout now, I just want to be alone. Lifting sessions with ear buds or long bike rides or runs give me that quiet "me" time that I never get throughout the day. Figure out what kind of feeling or social interaction you need from your workout and go from there.
Adjust Your Attitude- If you treat your workout like a punishment for something you ate or the way your body looks, you will definitely hate it. Remember that exercise is the best therapy and that time to protect your happiness should be treated like the gift that it is. If you find yourself saying, "I HAVE to workout.", stop yourself and redirect your language and your energy.
"I GET to workout."
"Its been a crazy day, I'm so glad I can let it all go when I exercise."
"I know as soon as ____________(the music starts, I hit that first mile, I get through that first set, etc...),
I'll feel so much better!"
Keep It Simple, Stupid!