Happy New You!

It's a new year. New resolutions, great expectations for this year to be better than last year and re-energized emotions and feelings towards realizing your dreams. This is what the New Year sentiment usually is and lasts for about, ohhh, until the end of January (smile). Usually by that time most people realize that it takes a whole lot more than just feeling the motivation; you actually have to put ACTION behind that motivation to realize what you hope for in your life.

What are your dreams? Is one of them to be a healthier, happier new you? If so, what steps are you taking to make this actually happen this year? Because you know this was your 'resolution' last year and the year before that as well. Oh, I'm not here to brow-beat you or judge because I too have made a list of my goals (I do not make resolutions) and found that some of those goals carry on from year to year. So, what will be different for you this year with regards to making a change in your health?

I asked myself this question and I decided on taking a 'new' approach to how I will accomplish my goals this year...especially health goals. Yes, I'm a health coach and I'm all about nutrition and living healthier but I too have challenges; no one is perfect (smile). This 'new' approach is simple: ONE DAY AT A TIME...literally.

A co worker turned me on to a really cool website called IDoneThis.com. It's a simple concept: note all the things you've accomplished for the day. It keeps a calendar for you and sends you updates like "Here's what you accomplished a week/month ago" or an auto response tells you how you're on a 2-day streak, make it three! The concept is simple but it is so much bigger than just noting what you've accomplished each day. By writing down what I've accomplished each day, I get an overall sense of accomplishment. You get to see that it literally is a process of one day at a time, inch by inch, to realizing your goals. When I look at my calendar and see the small steps I've taken to accomplishing any given goal, I no longer feel like I'm spinning my wheels or that nothing is happening. I can SEE IT; by viewing my calendar and SEEING it come to fruition in my life. And I must say, it's a great feeling to know that I am doing something, every single day, to accomplish a goal or just simply make my life happier, healthier.

So, what will you do today to create a happy new you? And just focus on what you can do TODAY. Tomorrow will come soon enough; be in the moment and think about what you can do right now to living a healthier lifestyle. Maybe you can get to sleep at a decent time to get in 7-8 hours, so you can begin to feel more rested and ultimately reduce unhealthy cravings. Getting the proper amount of sleep reduces stress which in turn reduces your need to snack on sugary, non nutritional foods and snacks. Or maybe you can carve out 30 minutes each day to devote to some form of physical activity to help you lose weight and boost your energy. Or how about drinking more water and less sodas/juices to help you feel better and lose weight. It's the small changes that you incorporate into your life, that will help you to truly create a healthier lifestyle and a new you!

What will you do today to make a change? I mean think about it: aren't you tired of the same old thing each and every year? You've been doing what you've been doing all these years and ask yourself: how's it working for you? If you're answer is not so good, then I encourage you to take a step...take action today to make a change. And it doesn't have to be something monumental. It can be one small thing to ignite your desire to make a change in your life, once and for all.

Happy New Year You!!

Be well!!

5 Tips on Taking Time for Your Health

I know some people think that since I'm a health coach, I got this healthy living down-packed. Well, I have learned a lot more after completing my studies at Integrative Nutrition but I'm certainly not perfect-smile. One thing I do often is remind myself that taking time out for some SELF CARE and relaxation is just as important to my health as eating fruits and vegetables. Self care can be any activity: reading, doing yoga, getting a manicure, playing a sport or just watching a feel good movie. Taking care of your health not only includes what you are eating/drinking but it also includes what you are doing for your mind and spirit. How are you feeding your spirit? Is it satisfying you to where you feel full of energy and joyful? What are you feeding your mind? Are you 'feeding' your mind things that will keep you sharp, focused and creative? These things, and much more, are to be consider when making your health a priority.

Here are some points to consider when taking TIME for your health:

SLEEP TIME
I love me some sleep! And I'm an advocate for nap time too! When you aren't getting enough sleep, it leaves you feeling cranky, irritable, unfocused and will contribute to zapping your immune system. Lack of sleep will also contribute to increased cravings and the need to overeat. Getting a full 7-9 hours of sleep will help to keep you focused and healthy so do your best to get in those hours! I read once that studies show that people who get the appropriate amount of sleep live longer, healthier lives.

PLAY TIME
You've heard the saying 'All work and no play...' is really true. People who are all about work tend to be irritable, too intense and serious and flat out miserable. Now, there is nothing wrong with being a hard worker but allowing some time to just play and rest your mind is crucial. And playing can mean anything as long as it's something you like to do and find fun. Whether it's playing a sport, board games with family and friends or even playing footsies with your honey-smile! Allowing play time in our lives definitely contributes to a healthier lifestyle as it connects us with others, fosters creativity, healthy competition and learning and also just makes us happy.

DOWN TIME
Being that I'm a caregiver (I take care of my mom who suffers with Parkinson's disease), I had to learn the hard way to make sure I had down time in my life. When I first found out that she was suffering from this dis-ease, I was working about 10+ hours each day, then going straight to her after work. 7 days a week. And, I was getting only about 5 hours of sleep each night, if that. I ran myself ragged and ended up getting a severe sinus infection that grounded me for about a week or more. (If you don't take heed to what you body tells you, it will find a way to get your attention!) My wonderful aunt pulled me aside to remind me that I would be no good to my mother or myself if I was running on empty all the time. Well, I still have my responsibilities to her where her care is concerned but I take 1-2 days each week where I do close to nothing to give my mind and body much needed rest.

I encourage you to make sure you take one day or two out of the week for some down time...me time. For all the mothers (and fathers-smile) out there taking care of kids and families, I especially want you to do this because you are often stretched so thin, you can't see straight. Ask your spouse, significant other or familly or friends to help you with taking some much needed down time so you can re-energize your mind and body. I encourage my clients all the time to do this as it is an important part of a healthy lifestyle. So, go ahead and do nothing for a day or two...you deserve it.

PHYSICAL TIME
Another thing I tell my clients to do is to GET MOVING and KEEP MOVING! Exercise has so many benefits: it boosts your mood, energy and immune system, increases circulation, controls your weight, promotes the production of HDL, the 'good' cholesterol and decreases the LDL 'bad' cholesterol in your body. Regular exercise also helps to reduce stress (it increases endorphins, the feel good hormone) and helps you to sleep better as well. And all you need is 30 minutes 3-4 times each week, minimum, to get all that good stuff going! I know, I know...it's so hard. You have no time to exercise. Or you flat out don't like to exercise. Well, right now you are probably always tired and sick a lot, lack energy and focus, feel really cranky and listless most days and you are overweight. So, how's living like that working for you? It isn't? Well, now is the time to change it (and I can help you do that-smile). It's either now that you make this change or be forced to after that not so good visit to the doctor.

CONNECTION TIME
Our society has become so detached and isolated from one another. With TV, the internet, smart phones, social media bombarding our lives each day, we are now finding that our only point of contact to most individuals is with the click of a mouse. There is very little to no physical or actual connection taking place anymore. Many of us are proud to brag about having over 300+ Facebook friends or 1,000 Twitter followers but fail to realize that most of these connections are 'virtual' connections; they aren't necessarily real. Lack of real, human connection will contribute to feelings of depression and isolation and leaves us feeling lonely (in one study they found that lonliness was associated with the higher risk of high blood pressure).

Social connection, real face to face social connection can benefit our overall health in so many ways: increases happiness, fosters better relationships and contributes to leading a longer, healthier life.

Do something wild and crazy people...pick up the phone and call someone! Have an actual conversation with a friend or family member. Or schedule a girl's or boy's night and just have fun connecting with REAL people. Connecting to others on an emotional, mental and physical level will contribute to leading a healthier life. You cannot exist by yourself.

For me, I do my best to take time for ALL of the above and I find that I am happier and healthier. I encourage you to do the same because I want you to be happy and healthy too-smile.

Be well!