Some barely eat any fruits and vegetables (i.e. less than one meal) and others don’t eat them at all.
Same applies to protein and healthy grains.
Others barely do any type of physical activity, as they spend most of their time in front of a screen (i.e. TVs and computers).
As a result, more and more individuals are suffering from mental health issues, depression being the most common.
It is definitely linked to their lifestyle choices and habits.
Most diets are heavy with processed foods and lacking key nutrients from fruits, vegetables and protein (i.e. anti-inflammatory and antioxidants).
And when you add stagnation to the equation, the brain is negatively affected.
There is a serious concern that these habits are affecting the newest generations too.
And it is only going to get worse if we sit and do nothing.
Some lifestyle changes are definitely being called for and it is time to act on them.
There are some obstacles that need to be overcome in order to implement change and obtain tangible results.
These are emotional and stress eating, cravings control, convenience, cost, and alcohol consumption.
Moderation is always key and if you can find a way to deal with these challenges, trust me when I tell you that you will succeed!
What is your Action Plan for change?
How often do you hear “Aim for progress and consistency, not perfection”?
If you are a perfectionist, you may find it difficult to accomplish things without being critical of your doings.
Forget about idealizing your workouts and meal plans and start making small changes, one step at a time and most importantly, be consistent and keep yourself accountable.
It’s not all or nothing!
Start somewhere and build from there.
Write down your progress and share with others if it helps you feel better.
You’ll be surprised the number of people that are going through the same process.
In order to increase your chances of success, eliminate anything that could jeopardize your focus.
An example would be to clean your kitchen cupboards and get rid of any junk or processed foods.
In order to remember or think about something, that certain something needs to be visible.
Hence the saying: “Out of sight, out of mind!”
Eat healthy as often as possible.
Make healthy foods such as fruits, vegetables and nuts visible by placing them in bowls on your kitchen island or dining table and on your desk at work.
You can designate one day during the week to do your shopping and meal preparation.
This will help with consistency and will keep you committed.
You can cook ahead things like sauces, soups, chili, stews and even baked goods.
These are great since they keep in the fridge for up to 1 week or you can portion them out and freeze and they will last for months.
Keep in mind that home-made baked goods such as muffins, cookies, brownies and even bread are way healthier than store bought, since you know which ingredients you’re using and you are more in control of your portions.
You can even hide vegetables and fruits in all of your cooking and baking by simply shredding them or blending them and incorporating to your favorite recipes.
If you have a sweet tooth, and you’re looking to control your sugar intake, you can substitute sugar by fruit purees such as bananas, apples and even dates; or you can use a natural sugar replacement such as Swerve.
Honey and maple syrup are also great sugar substitutes and you only need small quantities.
If you are a fan of salads, good for you! If not, I totally feel your pain. Salads can really become boring with time.
Make your salads a bit more interesting by replacing lettuce with quinoa for example and roasted vegetables (i.e. whatever is in season) as your topping and your favorite dressing (i.e. is can be as basic as mixing olive oil, lemon juice, salt and pepper).
Make physical activity your best friend.
Start moving more and now!
There is a powerful and scientifically proven way to boost your brain health and protect your body.
Physical activity can include any type of movement where you are using strength and muscles and producing energy.
Results on your body are immediate as you will feel so much more energized, you will want to move more.
Studies are showing that a healthy lifestyle that includes regular physical activity of some sort (i.e. exercise, sports, etc.) can really lower the risk of so many diseases.
Make small changes for a healthy lifestyle
There are simple changes you can start implementing today for a better you:
- Going for daily 30 minutes walks.
- Spending more time standing at the office by getting a sit and stand station if you constantly work with a computer.
- When the weather permits, you can try biking to your office.
- If you’re driving, you can try parking a little further from your office building.
- Practice some breathing and meditation techniques to help you rejuvenate and relax.
- Meditation is best done first thing in the morning as it has enormous benefits on concentration throughout the day.
When you feel ready to incorporate more exercise in your lifestyle, you can try the following:
#1: Group Training Classes
If you are one of those lucky individuals who have time for the gym, then group training classes will do wonders for you.
When you join one of these classes, you become naturally committed especially if the class is fun and the instructor is experienced.
Zumba classes come to mind.
These types of group classes are becoming more and more popular and they include weight training for beginners.
These exercises have proven that they are effective since they involve short high intensity periods of exercise; I’m talking a maximum of 5 minutes intervals followed by a period of rest of 2 minutes.
You can do as many repetitions as you can tolerate but it is recommended to do 20 minutes maximum once or twice a week.
#3: Personal Trainer
You can also join some free outdoor activities such as organized group walks and/or hikes. Check out organized group activities on meetup.com.
If you are into wearable technology such as the Fitbit or any other type of fitness trackers, smart watches and/or heart rate monitors, these little gadgets are really useful to keep track of your activity levels.
You want to start in order to see change happening in your life.
It’s funny how some people expect their lives to change but they are doing absolutely nothing to make that happen.
Again, it does not have to be all or nothing and it is absurd to expect immediate results.
Although in some instances, results do happen immediately.
Whatever you do, make sure you have a plan and stick to it.
I really hope you enjoyed this post. You can leave your comments below and I’ll gladly get back to you.