4 Tips For Creating a Foundation for Healthy Habits:
What does “healthy” even mean really? It has been used as a buzz word so much, that even junk foods try to label themselves as “healthy” simply because they added some vitamins to their processed chemical product.
I decided to look it up, and in 1948, the World Health Organization (WHO) defined health with a phrase that modern authorities still apply.
“Health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity”
In 1986, WHO made further clarifications:
“Health is a resource for everyday life, not the objective of living. Health is a positive concept emphasizing social and personal resources, as well as physical capacities”
Well, that brings a new light to how we label something “healthy” now doesn’t it?
Here are my 4 favorite tips for creating a foundation for healthy habits:
Declutter your space: a messy home, messy workspace, messy kitchen, messy closet all contribute to cluttered thinking and frustrating processes. Think about it, isn’t it way more fun to cook a nutritious meal when you start with a clean kitchen and all of your supplies handy and ready? How about even getting up and getting ready for the day? Having your clothes organized and ready to wear, not piled in the laundry basket or on your sofa, is so much easier and gets your day started with a feeling of accomplishment rather than frustration that nothing seems ready. What about your messy office, if you are struggling getting work done, how much more do you avoid getting it done when you have a distracting pile of clutter in every corner of your office?
*For an easy checklist on how to declutter, try this.
Get moving! The American Heart Association recommends at least 150 minutes per week of moderate intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week. (For example 30 minutes per day/5 days per week) There are a variety of ways to incorporate aerobic activity, join a gym, join a group fitness class, hire a personal trainer, go on family hikes, go bike riding, or join an online virtual fitness membership to name a few.
*To try a free live and virtual Personal Training Session online and in your home with me click here to reserve your spot.
State your purpose daily. Know your reason for getting out of bed each day. Speak daily positive affirmations or scriptures that keep you motivated towards positive goals and mindsets. Each time you see yourself going in a negative direction with negative self talk, or negative talk about others, redirect your thoughts and words to two positive statements for every negative statement you just participated in. Plan for success by having 1-3 positive goals that you pursue to achieve each day. Then celebrate when you achieve them! Have your spouse, family, friends, or co-workers celebrate with you!
*For a list of scriptures on topics such as purpose and a search bar for other topics click here.
Just eat real foods! People, please stop over complicating this. With every fad diet, quick weight loss plan, and convenience food package out there, you are unintentionally stressing yourself out with too many rules and guidelines to follow. Keep it simple, eat all the fresh fruits and veggies you want, eat small fist sized meals every 2-3 hours of lean proteins, whole grains, and healthy Omega 3 fats, and stay away from any foods with artificial preservatives, food coloring, high fructose corn syrup, or MSG. Basically, eat foods that ARE the ingredient, rather than foods WITH ingredients if at all possible.
Read the labels before buying, if you aren’t exactly sure of what they are, then look up how to make it on your own using fresh ingredients rather than buying ready-made foods or ready-to-eat meals. This way, you will know exactly what you are eating, and you may actually find it tastes better too!! Of course, there are special occasions, when eating out is necessary, and that’s fine too! Just do it in moderation, 80% of the time, stay on plan with your best choices, and 20% of the time allow flexibility for special occasions or celebrations.
If you have special dietary restrictions due to allergies, health conditions, or food intolerances, then modify your diet based on medical supervision. Otherwise, enjoy a colorful, nutrient dense, naturally healing, wide variety of fresh foods. Try new recipes that make it fun. Get the kids involved in picking out fresh ingredients too!
Time to get started!
In closing, I want to encourage you that even by taking the time to read this and incorporate even one of these 4 habits is a step in the right direction, and worthy of noting.
Now, take what you have learned, choose 1 thing you think you can add this week, and give it a go! At the end of the week, re-evaluate, adjust where needed, and add another habit if you feel you are ready to take on another. If not, keep perfecting the new habit you already added until you are ready for more!
I hope this has helped you, and possibly relieved some stress with trying to be “Healthy” and unsure of where to start. Please reach out to me if you have questions or need some guidance on where to start. I am always glad to help!!
Certified Personal Trainer, Certified Health Coach, Certified Personal Fitness Chef
Felman, A. (2020). What is good health. Medical News Today
(2020) American Heart Association Recommendations for Physical Activity in Adults and Kids