Create Healthy Habits

Healthy habits are learned in the same way as unhealthy ones - - - through practice.

By creating and implementing healthy habits, you can begin to make and sustain major changes for the rest of your life.  The good news is it’s NEVER too late to make changes, even little changes like learning to slow down and relax can add quality and years to your life. Here are 6 easy suggestions to get you going:

Simple Morning Stretch:

When you rise in the morning, take a few precious moments to slowly and gently stretch out your body. Think about cats and dogs, when they wake from slumber they move and bend and stretch.  This will wake up the muscles and get blood and oxygen flowing throughout your body, better preparing you mentally and physically for the day ahead of you.

Eat a Little Less: 

Use a smaller plate, a smaller fork or spoon, even chopsticks. Prepare a simple table setting and sit down to eat. Chew slowly and take little breaks by putting your utensils down for a few seconds. Enjoy your meal and of course make it healthy. A good rule of thumb is fill your plate with 3/4‘s whole grains, fresh colorful vegetables and fruits, and the rest lean protein.

Drink Plenty of Water:

It doesn’t have to be super-expensive fancy bottled water, in fact I urge you to carry a reusable water container with you to stay hydrated, save a few bucks and do the planet a favor. Add some fresh squeezed lemon or doTerra DoTERRA ESSENTIAL OILS Lemon/grapefruit/lime oil. The citrus will help rid petrochemicals in your system, cleanse and detox. 

Exercise:

However you do it, you need to get your body moving on a regular basis. Incorporate some type of fitness into your day, whether it’s one longer session at your local gym, a class you can attend, a brisk walk on your lunch break, or a fitness dvd.  Take your kids to the playground and play with them, take the dog for a long walk, call a friend and meet up for a power-walk/jog.

If you live an apartment building like me, you can go up and down 2-3 flights of stairs for 20-30 minutes for a great calorie burning cardio workout. Just MOVE...it all counts and it should become one of your top habits!

Do Something for You:

Most of us tend to do, do, do for others in our lives.  We work hard, take care of the home, run errands, and do chores. Be selfish a few times a week and take a few minutes to do something you enjoy! Read a book or magazine, get a manicure or 10 minute massage, go to a movie, or call and catch up with a friend or family member. Nurturing and pampering yourself a bit is good for everyone in your life, because if your happy and feeling good, so is the rest of the gang.

Meditate:

This one can be difficult, yet it’s simple to do.  Taking 5-10 minutes to sit/lie still, calming your body and mind is very healing and rejuvenating. Allow yourself this gift as often as you can. Find a quiet spot, turn off the gadgets, dim the lights, put on some soothing music, light a candle, use some essential oils DoTERRA ESSENTIAL OILS and let your mind and body relax. Lie or sit comfortably, close your eyes and take slow, deep breaths in and out. You deserve a moment of serenity. 

Any of these suggestions above will ease you into healthier habits and when you create healthier habits, you create a healthier life.

6 Tips For Successful Weight Loss Journaling

As difficult as it may be to write down what you put in your mouth and how it makes you feel, study after study has shown a direct correlation to journaling and weight loss. Why? A journal holds you accountable, promotes awareness, understanding, even forgiveness. Journaling also forces you to be mindful of your dietary decisions, track your exercise and tune into what emotional triggers may be lurking.
The good news is your journal isn’t going to judge you. This is a friend who is always available, listening attentively to everything you have to say, and doesn’t give you any lip.

Jot it Down And Lose Pounds

Journaling is a tool I use successfully with many of my clients. They know themselves better than anyone else, what they feel, think, crave and fear. After just a few days and certainly a few weeks of journaling you will start to connect some serious dots.
You can achieve even greater success with your food journal if you include and embrace your emotions. By recognizing certain patterns, you are able to zero in and make specific, positive, healthy changes. 

All you need is a little inexpensive notebook and pen, or you can use the notes section in your phone. 

Here are 6 things to consider when keeping track in your journal:

Keep it simple.
Don’t get hung up on measurements or calories. You know 2 donuts for breakfast are a no-no. (double duh!) Jot down what you eat, when you ate it, and how you felt at the time.

Stress.
Whether it’s a crappy day at work, a feud with a friend or financial issues, jotting down what’s bothering you can help get it off your mind. You’ll also see the connection and role stress plays in unhealthy food choices and be able to move toward more positive, healthier decisions.

Exercise.
Write down your goals and create a simple plan to achieve it. Look ahead at your weekly schedule and make appointments with yourself to fit in exercise. Keep track in your journal. Note the progress you make towards your goal, and how you feel after you exercise.

Cravings.
Face your worst craving nightmares and write them down! Taking a peek on paper at what you’re obsessed about eating is an eye-opener. We all know it’s hard to resist cravings. Give yourself credit when you stick to your plan and dodge a bullet.

Buddy Up.
Why do it alone when you can do it with a friend? Find one or more friends on a similar path and help keep each other accountable. The camaraderie is a boost and you’ll help each other stick to the plan. Create a group on Facebook. This is an easy way to stay in touch, motivate and encourage each other. Share ideas, tips, feelings and milestones. Groups create a collective energy that will help fuel your success.

Progress.
Use your journal to recognize and track your progress. After a few weeks you should be more connected to what you’re thinking and feeling and how it affects your food-making decisions. By tuning into your patterns you’ll be more aware of what’s working for you. Most importantly, love yourself. Embrace the positive changes you’re making. Give yourself props for keeping a journal and remember, you can’t change what you don’t acknowledge.

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5 Simple Stress Busters

5 Simple Stress Busters:

Tackle stress head on! Learning to manage stress better will help you live a healthier and happier life; feel younger and have more energy; enjoy your job, family and friends more; and focus your attention on the things in your life that are truly important.

1. Get moving. This is a no brainer but you have to do it! Regular exercise is one of the best ways to manage stress, lose weight, elevate your mood and feel good. Walking is a great way to get started. If you’re exercising now boost up your routine and challenge yourself for even more stress busting benefits!

2. Clean up your plate. Eat healthier, fresher, cleaner food. Just making a few simple adjustments can make all the difference in how you feel throughout the
day. Eat less packaged foods and more fresh foods and cut down the sugar. This will give you more energy, help regulate your mood and you’ll feel lighter!

3. Get more restful sleep. Good sleep is key to helping reduce stress. Proper sleep can boost your cognition and memory. A nice slumber also helps reduce hormones that cause us to retain belly fat and bad or insufficient sleep can make you cranky and want to overeat!

4. Create balance. Is your day is jammed packed with errands, chores, work, and no downtime? Take a few minutes to examine your daily routine and modify it for better stress control. Making time to do something you enjoy can help you relax!

5. Chill out. Meditation, deep breathing, guided imagery and yoga are all relaxation techniques that encourage you to relax and decrease stress levels. Once you've learned these techniques you can do them on your own at any time throughout your day.

Have a Healthy day,

Laura