Aaahh summer is coming to an end! And as we embark into fall, I want to give you some tangible action steps that will help you get back into a solid routine that will provide you with the most bang for your health!
**Side note, for any habit to stick, you must practice for a minimum of two weeks**
After reading the habits, choose one habit to practice.
I am curious if you are currently doing any of these, right now?
Healthy Habit #1 – Energy Balanced Meals
First and foremost, it is SO important to make sure you are properly portioning the majority of your meals so that they are energy and blood sugar balancing.
Bagels, chips, donuts, pastries should only be consumed for a meal on the rare occasion. The vast majority of your meals should strive to have a good amount of protein, a large amount of veggies, a modest amount of fats, and starchy carbs will depend on your activity.
By keeping your protein and veggie intake high, modestly eating healthy fats and sprinkling in some starchy carbs, this will ensure that your energy is stable and your blood sugar does not spike too high or too low.
Eating energy balanced meals is HUGE for your overall health!!
Healthy Habit #2 – Eating Slowly
Let’s perform an experiment. At your next meal, write down the start time and then eat as you usually do. Once you are finished write down the end time.
How long did it take you to eat that meal? If it is between 5-10 minutes, that is too fast.
Ask yourself why are you eating so fast? Are you stressed? Are you in a rush? Are you eating with others that eat super fast?
It is crucial that you show up to your meals in a non-stressed manner. The first reason is we never digest our food properly when stressed.
Because our body is in fight or flight mode the last thing it’s doing is digesting food, I mean it’s trying to fight off a bear or a dragon (your stressful situation).
The second reason is when you eat too fast, you tend to overeat because your brain doesn’t have enough time to send the signal to your stomach that you are satisfied.
This always results in overeating which leads to poor digestion, gas and bloating.
Your brain needs at least 15-20 minutes to communicate with your stomach.
So sit back, relax, and enjoy your meal!
Healthy Habit #3 – Stop Eating at 80% Full
I’m sure you have some ??? floating around in your head right now.
What does eating to 80% full mean or even look like?
So… if your eating slowly game is strong, then you’ll be able to recognize when you feel satisfied. Meaning you are no longer hungry and you are not overly full. You are satisfied.
It’s a huge awareness tool to practice checking in with yourself throughout your meal to see how you are feeling. If you are still hungry; continue to eat. Check in again. If you are no longer hungry; stop eating.
This habit can really trip some people up who were raised with parents who insisted that we should not waste food or we should always make a happy plate.
I completely understand, and my advice to you is not to pile tons of food on your plate.
Choose sensible portions and if you still have food on your plate when you feel satisfied, put it away for another meal, or be ok with throwing it away.
I promise it will be just fine, you are a grown up now. You can do what you want!!
Healthy Habit #4 – Meal Planning
Ok, so how many times have you been caught in a pinch with no plan of what you are going to eat and ended up in a drive-thru or just snacking on all the junk food?
If you have no plan, then you plan to fail. I know; I’m dishing out some tough love here, but I’m just speaking the truth.
Meal planning has been my lifesaver over the past 4 years. I know exactly what we are eating Saturday – Thursday every single week.
We intentionally leave Friday open to whatever we feel like, but mostly we tend to run to the store to grab some steak and crab or lobster for a nice relaxing dinner.
Meal planning and shopping begin on Saturdays. This way I have Sunday to prep for the week.
Healthy Habit #5 – Food Prep
Which leads me to the next habit, food prepping. Some batch prep for the whole week, meaning all their meals are cooked and ready to go.
Others choose to prep up one or two meal options that they’ll eat for breakfast, lunch, or dinner.
And some like me, only prep up their sides for meals that they chose to add to their meal plan.
You will have to decide what works best for you and your schedule.
The reason I like to prep my sides and maybe some chicken is because I want most of my protein freshly cooked. Chicken being pre-cooked doesn’t bother me. If fact, to save time I’ll buy a rotisserie chicken or roast a whole chicken just to have on hand.
By food prepping you are saving time by carving out 1-2 hours in one setting and prepping up what you need for the week. Carving out a couple of hours in one day, saves you so much time during the week and gets your meals on the table a lot quicker!!
When we don’t food prep, it is a massive pain in the a$$ and makes me not even want to cook.
Here’s a tip, enlist your family to help out, that way it’s done a lot quicker, and it can be a bonding time. If you have children, they are more likely to eat what you make because they had a hand in helping!!
If you struggle with meal planning or food prep, I have the perfect solution for you!
The Diet Renovation covers both of these, I show you exactly how I create a meal plan and food prep for the week. But it also includes how to create your shopping list and how to portion out your food to create energy-balanced meals, which helps boost your metabolism!
Oh, I almost forgot, it also has recipes!! You can grab it here.
Healthy Habit #6 – Increase Your Water Intake
Blah Blah Blah, I know. But seriously, we are made up of about 60% of water, yet most of us just don’t drink enough water, and our bodies NEED it.
Or, you are drinking tons of water, but it’s not hydrating you. You are literally just peeing it out, like every 5 minutes!
#1 – We must be drinking at least half our body weight in ounces.
#2 – To ensure the water you are drinking is hydrating you, try adding ¼ tsp of Celtic Sea Salt to a 32-ounce glass of water.
I was one that drank tons of water each day, yet I was always so dang thirsty.
A few things I learned while working to balance my hormones was that I was not hydrating myself with water, I was depleting myself of minerals from the type of water I was drinking, which caused fatigue on my adrenals.
Since adding a little sea salt to my water, I have noticed that the urge to drink water continually is gone and I actually feel hydrated by the water I am drinking.
The sea salt also helps to balance out my minerals, like sodium, calcium, potassium, magnesium, and zinc.
Healthy Habit # 7 – Movement
If you are not getting in movement throughout the day, your body is like a stagnant pond. You might be adding water to it, but your body needs the movement to run clear like a flowing river.
Remember last month I suggested you take several breaks in your day to fit in at least 5 minutes of movement each time.
Movement is hugely important to your health, and if you sit all day, your stagnant pond begins to welcome sickness and disease; you don’t want that!
So get up and move yo’ body! You’ll be thanked with unexpected energy, and if you take a leisure walk in the evening, you’ll be setting yourself up for a great night of sleep. I mean who doesn’t love to feel rested?
Now, remember if you feel inclined to start practicing these habits, choose only one to work on for a minimum of two weeks before taking on another habit.
This will give you time to start practicing in any area you feel you are lacking. But please choose only one habit at a time.
Once you feel you have really embedded that habit into your life, then, by all means, pick up another healthy habit 😊.
Do you need help with renovating your diet?
You know… this is my specialty!! I love helping others upgrade the quality of foods that are in their fridge and pantry.
I can show you how to still eat the foods you love, make positive changes in your health and INCREASE YOUR ENERGY!