The year is almost over, and my personal version of it has been both wild and wonderful. 2013 has been a roller coaster ranging from super amazing fun times, to some of the most stressful experiences I’ve had yet. I’ve learned a lot about myself, and looking back, I’m so excited by how I’ve evolved over the last year. There have been a lot of big changes and decisions I’ve had to make over the last few months, and the struggle still isn’t over, but I’m still going, and what doesn’t kill you makes you stronger, right? I’m very blessed to be spending this week nestled into a cottage in Muskoka with Erik (my other – cuter? – half) and his family. It has been a very different kind of Christmas than any I’ve had before since, this year, we are all much more health focused than we have been over previous holidays. I am incredibly lucky to be surrounded by and to be a part of such a loving and supportive community.
That being said, today I wanted to pass on some of that love and support to you lovely individuals! The year being almost over, I know that you’ve probably already started thinking about what sorts of New Year’s Resolutions you want to get cracking on in 2014. Here are some that will get you on the path to a vibrant, energized lifestyle! And you definitely don’t have to do them all at once. Start with one goal per week, and add on another resolution the next week. Baby steps, my friends!
Aim for 1.5 – 2 L of filtered water every day. Our bodies are 75% water and as a result, water is essential for:
- the function of every cell and system in our bodies
- flushing toxins from our body
- the absorption and distribution of nutrients throughout the body
- lubricating our joints
- reducing inflammation in the body
Try to avoid bottled water as much as possible. Not only is it harmful for your body (the plastic leeches some very unpleasant toxins into the water including carcinogens and nasty hormone disruptors that contribute to weight gain and estrogen dominance) but it is also harmful for the environment. Those piles of plastic water bottles will be left behind long after us humans are gone. Not to mention all the issues regarding growing worldwide water privatization. A simple solution is to invest in a glass or stainless steel water bottle and fill it up on the go. Do it! Your body and the environment will thank you.
“Chew your water and drink your food.” Maybe you’ve heard this saying before? Try challenging yourself to chew your food at least twice as much as you do right now. We often eat our food so quickly, our brains are unable to receive a signal of fullness from our bodies until it is too late and we have stuffed ourselves. By spending more time chewing, you will be less likely to overeat. Chewing also sends a signal to the brain to release digestive enzymes and hydrochloric acid which are necessary for breaking food down into absorbable molecules.
Eat your greens:
Leafy greens are a super concentrated source of nutrients and fibre which are both sadly lacking in most western diets and are essential for digestive health. Some examples of leafy green vegetables are spinach, kale, chard, collard greens, and cabbage. Try incorporating at least 3 of these delicious nutritional powerhouses over the next couple weeks. They are delicious steamed, sauteed, or raw, so be sure to enjoy them a few different ways!
The hardest part of becoming a more active person is the getting started part. If hitting the gym doesn’t seem particularly appealing to you, there are tons of other activities that might. Some fun examples are hot yoga, belly dancing, rock climbing, zumba, crossfit… I’m the kind of person who will quickly get bored with doing the same things over and over again, and perhaps you are too. Pick out 2 or 3 different activities that interest you, and make a commitment to trying them all! Most studios and gyms have an introductory rate for new members, so if you give something a good college try and still aren’t feeling it, move onto the next thing! My current routine has largely consisted of home workout videos and yoga at my favourite studio for the last year or so. Sometimes you’re just too lazy to leave the house, and having a back up plan for those days is great. Aim to get active for at least 30 minutes 3 – 4 days a week. It can also help to have a workout buddy or an action plan for the week to help hold you accountable.
Stress will kill you. Literally. It is a huge contributing factor to disease. There are always going to be times in our lives when we are feeling stressed out, but how we manage and cope with that stress is critical to how it affects us. Learn how to say “no” when you know you can’t handle more on your plate. Stay organized, make to-do lists, and know what needs to be done when. Then come up with some strategies for relaxing – whether it is lounging in a steamy bathtub with a book or curling up with a cup of tea and a book or popping into the bookstore and picking up a new book – in my world, whenever a good book is involved, I know it’s gonna be a good time. Regular exercise, yoga, and meditation are some surefire ways to get your mind off of stress. Know what you need to do to ensure a relaxing evening, and do it!
When you get out of your bath, or whatever it is you’ve done to get you good and relaxed, try to get at least 8 hours of sleep every night. If you are the kind of person who struggles with falling asleep, it really helps to have a sort of ritual and schedule around bedtime. Try to go to bed at the same time every night and avoid eating within the 3 hours before that. An hour or two before bed, start to get into relaxation mode. Brew yourself a cup of tea, put away the electronics, and sit down with a book or whatever you know is going to help you settle down. Getting those glorious 8 hours of shut-eye will help you:
- avoid weight gain (particularly in the belly area)
- keep those cravings in check
- regulate your mood
- strengthen your immune system
- improve your mental function thus boosting productivity – no more brain fog! (I’m not the only one who walks into a room and forgets why, am I?)
- look and feel your very best!
Let go of guilt:
So you slipped up on a resolution or two. Feeling bad about it is not going to improve the situation, and it isn’t going to help you in any way. Let go, forgive yourself, get back on that horse! We’re only human, and we make mistakes. Punishing yourself for something that happened in the past does not serve you.
And with that, I’m off to enjoy some more downtime with my family. If you have any questions, please leave a comment, message me on Twitter @amdnutrition, or shoot me an email at firstname.lastname@example.org. In the meantime, I’ll be sending lots of love your way and I will see you all in the new year! Happy Holidays!