Getting back on track with healthy habits.

How are you readjusting to your new routine as we start to reopen?  For some, it may be a relief that we are starting to get back to some kind of “normal” now but for some of us, it means readjusting again to another routine. 

If you’ve found that you’re struggling to stay or get back on track with healthy habits, you are not alone! 

Life during this pandemic has been crazy stressful for many of us.  It can be a challenge just to keep moving forward with the basics.  Self-care has become more challenging than usual.  Right now, we need to take care of ourselves more than ever. From making healthy food choices to exercising, we need to create and maintain healthy habits.  It’s important to focus on what makes us feel good and keeps us feeling our best.

The hardest part of creating a healthy lifestyle is changing the habits you established over the last 10, 20, or 30 plus years. When making habit changes many of us go all-in and try to change everything at once.  That may work for some but for others, it can be overwhelming, and they go back to their old ways.  Creating healthy habits takes time and requires a little trial and error. 
 
To help get you back on track or to keep you on track, I have made a checklist of healthy habits that I do every day that work for me.  Pick one or more that you think you could start incorporating in your daily routine. 

My Healthy Habits that I do Daily

I eat three meals daily - When you skip meals, you can slow down your metabolism and make you starving at your next meal.  Ultimately you will overeat or make poorer food choices than you would normally.

I eat something green with all my meals - Veggies provide you with needed vitamins, minerals, and fiber.  They have very few calories and the extra fiber will help to keep feeling full longer.  Over time, aim to fill half your plate with veggies. 

I avoid added sugar and artificial sweeteners every day - Overconsumption of added sugar is linked to many negative health issues.  Obesity, diabetes, cardiovascular disease, and cancer.  Excess sugar will give you that “sugar high” which is a surge in blood glucose and insulin levels.  The effect is fatigue, brain fog, irritability, and more cravings for sugar or starchy carbs. 
 
Most of my meals are prepared at home - When you cook at home you have more control over what you eat.  Healthy, home-cooked meals only take about 10 – 15 minutes longer to prep than serving heavily processed food, ready-made meals, take-out, or restaurant meals.  You can also make extra for leftovers. That will save you time in the long run.

I drink water during the day - Are you drinking at least 6 – 8 (8 oz) glasses of water during the day?  A good way to stay hydrated during the day is to carry a water bottle with you.  That way you can sip water throughout the day.  You can add lemon, cucumber or fruit to give it a little flavor.  Avoid soda or other sweetened beverages.  And any drinks sweetened with artificial sweeteners.

I work out or get in some activity, daily - Planning to exercise every day is one of the most important things you can do for your body.  Exercise helps to boost mood, control appetite, and improve sleep.  Long-term it will lower your risk for diabetes, obesity, heart disease, stroke, depression, dementia, and some cancers. 

I make sleep a priority - Getting quality sleep regularly will help to improve many health issues.  Controlling blood sugar and losing weight are two big ones.  Make it a priority to get 7 – 8 hours of sleep every night.   

Click here to download your own copy of this Healthy Habits Checklist.  Again, don’t think you have to do all of them every day. Start with one and build from there.   

I hope you found this information helpful. Don’t forget, we are all having challenges right now. If you’re having a tough time, reach out to someone close, and let them know. Ask for help when you need it. Don’t isolate yourself. We need to be physically distant, but not emotionally distant.

I’m here for you, too. Don’t hesitate to reach out to me directly if you need help and support!  Call me at 303-585-1025.

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