11 Tips to a Healthier Lifestyle

Living a healthy and active lifestyle is hard; I know, trust me.  By the time I worked my 8-10 hour day, the last thing on my mind was to hit to the gym... all I wanted to do was relax! And what is this thing, "lunch" you keep referring to? Because there's not enough hours in a day to get everything done, I often skip lunch but am STARVING by the time I head home.  And what do I eat when I'm starving? Whatever my body is craving which is usually snacks riddled with sugar and empty calories. 

A few months ago I decided to buckle down and create a better-quality schedule that not only includes going to the gym 5 days a week, but also incorporates healthier eating habits.   

0 Empty Calories and Processed Foods

I get it, we all love donuts. Who doesn't love donuts?! As a Manager myself I understand how sugary foods can be used to entice employees to attend a morning meeting, etc. because I've been guilty of using that exact tactic! Instead of keeping that big, juicy donut to yourself, why not share with a colleague! Or even better, trade the donut for an apple or banana and tall glass of water.  Did you know that oftentimes when you're feeling "hungry" you're actually just dehydrated?! So bottoms up!

1 Hour of Exercise

I know, I know. Who has time for the gym, right? 160,000 Americans a day have time, that's who (https://www.statisticbrain.com/gym-membership-statistics/)! I understand the gym isn't for everyone, but don't let that be your excuse.  We all have 2 legs to walk on, why not run? Weak knees? YouTube some beginner Yoga or Pilates videos and start stretching in your living room!  I didn't have time for the gym until I made time. My gym sesh starts at 5am every weekday and is the perfect start to the day because I arrive to work with a clear mind. 

2 Liters of Water

I recently learned that during weight loss, most of your fat leaves the body through the lungs (84%, turns into carbon dioxide and leaves the body through the lungs).  The remaining 16% becomes water and leaves through the urine. As mentioned above, water not only helps control calories, but it also helps energize muscles and keeps your skin looking healthy! Besides, our body is made up of approx. 60% water so do your body good and drink up! (Sources: https://www.livescience.com/49157-how-fat-is-lost-body.html and https://water.usgs.gov/edu/propertyyou.html)

3 Cups of Green Tea/Green Juice

I drink at least 1 cup of matcha tea a day. What's matcha you ask? The way I like to explain it is, it's like green tea on steroids because 1 cup of matcha tea has as much antioxidants as 10 cups of green tea!  I also try and make myself a green smoothie every morning that consists of parsley, spinach, apples, cucumbers, lemons and ginger (go to https://www.nekterjuicebar.com/ for the original Toxin Flush).  My immune system has greatly improved since incorporating more greens into my meals. 

Curious about other benefits of green tea? 1) improves health 2) improves brain function 3) increases fat burning and improves physical performance 4) can lower your risk of cancer, Alzheimer's and Parkinson's disease, and much more! (https://authoritynutrition.com/top-10-evidence-based-health-benefits-of-green-tea/)

4 Mental and Stretch Breaks

Sitting in a chair all day is just no good for your body and taking a few breaks to clear your mind and stretch will do wonders to your productivity and joints! Check out these quick and easy stretches you can do at your desk!

5 Things You're Grateful For

I find this pretty self-explanatory.  When I'm having a bad day, I force myself to list at least 5 things I'm grateful for that day (or week).  By #5 I can't help but smile!  Being grateful will not only put you in a better mood, but the Law of Attraction can be a real thing if you let it.  That which you focus on will come to you... so focus on the positives!

6am Meditation

After getting in your 1 hour of exercise, squeeze in 5 miutes of meditation. Meditation doesn't have to consist of intense hour-long sessions- leave those for the pros!  Meditating can help reduce stress, improve concentration, encourage the healthier lifestyle we're trying to achieve and increase overall happiness. Adding meditation to the healthy lifestyle equation is fast, easy and achievable, even with our busy lives. 

7 Minutes of Laughter

We all know laughter is the best medicine, so need I say more?

8 Hours of Sleep 

Within Maslow's five-stage hierarchy of human needs, most people don't take their sleep as seriously as they should.  Contrary to popular belief, we're not wasting time while we're asleep... actually the opposite! Did you know that by the time you're 60, you'll have slept for 21.5 years of your life?! 

The quality of your sleep dictates the quality of your time awake. Within our brain there are certain genes that are associated with restoration and metabolic pathways, and these genes are only turned on while you're asleep. Brain processing and memory consolidation only occur when you hit your REM cycle, and the ability to come up with novel solutions to complex problems are greatly enhanced by a good night of sleep. With a good nights sleep, you have a three-fold advantage in enhancing your creativity! 

Interested in the NPR Ted Radio Hour that goes over the above? Check it out here: <iframe src="https://www.npr.org/player/embed/476906012/477846216" width="100%" height="290" frameborder="0" scrolling="no" title="NPR embedded audio player"></iframe>

9 Thousand Steps  

With your 1  hour of exercise in the morning, you'll already be close to your 9 thousand step goal!  Instead of taking the elevator, use the stairs.  Why squeeze into that tiny parking spot just because it's closer to office entrance? Go the extra mile (literally) and grab that nice, big parking spot all the way at the back of the lot? If you work close to a park or beach, take a nice afternoon stroll and check off a few other items on this list!

10pm Bedtime

When there are not enough hours in the day, this one can be tough but as we learned, very important! If for whatever reason you can't get 8 hours of sleep a night, then at least get to bed by 10pm. Can't get tired before 10pm? Try these well-known tips before bedtime: don't drink caffeine 4-6 hours before, stop looking at your phone at least 1 hour before, do a relaxing activity like reading before bed (if you're on your Kindle or tablet, dim your backlight), put on some relaxing or white noise, and finally, develop a consistent sleep schedule by going to bed and waking up at the same time each weekday.

I love helping people create healthier habits so please contact me with questions or ideas!  I'd love to hear them and help as much as possible!