In most parts of the nation, spring is slowly turning into summer and soon schools will be out, leading many to take a much-deserved vacation.
If you have been hibernating all winter long under heavy, bulky clothes eating comfort food, now is the time to take action and start getting your health back on track.
Enlist a friend or family member and start making these changes now!
1. Drink more water!
I must say this 100 times a day but you are already dehydrated once you feel thirsty and as new research states, dehydration can cause "headaches, fatigue and difficulty concentrating."
As the human body is made up of a lot of water, you need to drink it regularly to keep your systems moving and flush out toxins. Program your phone to remind you to drink water to help keep you more accountable.
2. Eat a healthy breakfast!
Start the day with good nutrition and eat within an hour of getting out of bed. Don’t grab a bagel on the go or reach for an over-sugared container of yogurt. Skip out on the chocolate chip marshmallow ‘protein bars’ (really?) and pick something healthy.
Have an apple with natural peanut butter, mix almonds into your sugar-free oatmeal, try 2 hard-boiled eggs and a piece of whole-grain toast, opt for plain yogurt (yes, plain) and mix in some nuts/seeds and berries with a splash of cinnamon and vanilla.
3. Switch up your exercise routine!
If you are happy with your results, then by all means keep it up! However if you feel stagnant or at a plateau, then choose something different and surprise your muscles. Switch from running to kickboxing, add in Pilates, pick up hula-hooping, throw in some new DVDs or search YouTube for ideas.
If you are new to exercise then start small but do something (anything) most days of the week. Remember to drink water afterwards to rehydrate. Exercise not only relieves tension for many but can improve energy over time as it builds new mitochondria in your muscles which are your powerhouse energy makers.
4. Find your happy place!
Many women are responsible for wearing many hats in their daily lives leaving them with little down-time or "me" time, and I recommend finding your happy place and going there often. Take some time everyday to do something that is 100 percent you.
Even if it’s five minutes to close your eyes and listen to your favorite song, working out, sitting outside and breathing the fresh air, playing with your dog or cat, reading a book, crafting, or gardening -- take the time to bring it back to you. This helps lower stress and eases tension plus puts you instantly in a better mood.
5. Keep a journal!
Pay attention to the foods you reach for during the day. Are you going for a coffee drink like a latte or mocha? A mid-morning sugar filled yogurt? An after-lunch chocolate treat? A sugar-rimmed alcoholic drink after dinner? Something to snack on before bed?
Start writing down everything you eat for a week or two and really evaluate what you consume. You may find that your serving sizes are a little expanded or that your snacking is so mindless that you don’t even realize what you are doing until it’s in your mouth. Food journals are a nice reality check to help get you back on track.
References:
1. Even Mild Dehydration May Cause Emotional, Physical Problems. Web. 23 May, 2012.
http://www.medscape.com/viewarticle/757272
2. Mitochondria in Skeletal Muscle: Rheostats of Apoptotic Susceptibility: Conditions Altering Apoptosis in Muscle. Web. 23 May, 2012.
http://www.medscape.com/viewarticle/576867_3
Reviewed May 23, 2012
by Michele Blacksberg RN
Edited by Jody Smith