Helen Vaderburg Updated: December 21, 2017
As we approach the holiday season and wrap up another year, it is time to reflect on all that went well and perhaps the struggles along the way. Often this time of year brings on guilt and disappointment in our attempts to stay active and healthy. In looking forward, take a new approach to making healthy choices and finally reaching your wellness goals.
Instead of focusing on what you will give up. Focus on what you would like to add in.
Sometimes, by setting goals about giving up something, we actually sabotage ourselves from reaching the goal. It is how the brain is wired. When we have a mindset of not having something versus having it, the brain moves our behaviours in the direction to which we focus. Common goals such as cutting down on eating a certain food may actually cause you to want it more. When we plant the seed in our brain, the mind will begin to figure out how to get you to that outcome.
This year, consider focusing on what you want to add to your life to create positive changes. In this way, you attract the thing you want and you feel a sense of abundance versus deprivation. Create your own list of things you want to enjoy more of in the new year or use these 10 healthy habits to add to your life.
1. Drink more water. Create a strategy as to how you will add more water to your daily life. Have a glass first thing in the morning. Keep a filled water bottle in your car, on your desk, in the bedroom and attached to your workout bag. By adding more water, you are less likely to crave other types of drinks that are less than ideal. Drinking water has proven to be very effective in weight loss.
2. Take a tea break instead of a coffee break. Teas have nutritional and digestive benefits. Green tea is full of antioxidants that are good for your memory, heart and skin. It has been related to lowering the risk of heart attack and strokes and may help to prevent some forms of cancer. Tea has a calming effect, which helps to reduce anxiety.
3. Eat raw fruits and vegetables at every meal. Not only are they packed with vitamins and nutrients, they are high in fibre which is better for digestion, energy and potential weight loss. In eating more raw foods you will find that you consume fewer calories and feel more satisfied.
4. Start a morning ritual of adding an activity to the beginning of your day. Take a walk, do some yoga, lift weights or stretch. As little as 10 to 15 minutes gives you a healthy start before you get pulled into the business of your life. A morning workout ritual helps to keep you on track, even during the busiest times of the year.
5. Begin or end your day with meditation. Adding even five minutes of meditation gives you substantial health benefits. Practising stillness will lead to having more energy, better sleep, decrease blood pressure and anxiety.
6. Add one new activity to your life. The human body is incredibly adaptable. By changing activities, you get better long-term results. It doesn’t mean you need to change everything about your workout but adding one new thing can make a substantial change in your outcome.
7. Stand up and move around more frequently. Set your watch or phone to remind you to stand every 30 minutes. Sitting for extended periods of time is one of the worst things for your health.
8. Add a bag of nuts to your bag. Nuts are high in fibre and protein and will help to keep your blood sugars level and avoid energy crashes. These nutritionally rich snacks are a great substitute for simple carbohydrates.
9. Come up with a personal mantra to keep you on track. A word or statement that will help you stay focused on living a healthy strong life. Choose a word or phrase that is meaningful to you.
10. Add more joy to your life. Give yourself permission to do the things you love. It may be spending time with friends, a new hobby or watching a funny movie. Happiness is critical for overall health.
This year, set yourself up for success by approaching your health and wellness goals with a sense of pleasure rather than pain. Look to the things you want to add to your life and see if this moves you closer to where you want to go.
For more information, please click here:https://calgaryherald.com/health/diet-fitness/vanderburg-10-healthy-habits-to-add-to-your-life