Happy New Year! I'm back after our trip to Arkansas, though unfortunately I ended up with the bad cold that everyone else had once we got back... Christmas was fun and relaxing, and it was wonderful to see the nieces and nephews growing and becoming little people, which always amazes me. It's so interesting to watch their personalities develop as they become their own unique individual selves - so different from each other, even the twins!
I'm a little late with the "New Year's Resolutions" post as we got back late last weekend and I was too tired to put something together at the last minute, so your monthly "freebie" will be posted next weekend. I'm doing things a little differently this year, and instead of sharing my own resolutions, I decided to share some tips for creating your own healthy resolutions - ones you can actually stick to! Take these 5 ideas as a good place to start in your own health and fitness journey, but feel free to put your own spin on them to make them work for you.
One of the main problems with typical New Year's Resolutions is that they are set to achieve a specific result - and one that is often overly ambitious. If your goal is to lose 30 lbs this year, this may seem like an insurmountable goal so it may be difficult even to make progress without giving up. Breaking the goal down into smaller ones (i.e. lose 5 lbs by March 1) may help. But beyond that, this goal is not necessarily a sustainable one to start with. What happens if/when you achieve the goal? Do you then go right back to your unhealthy habits and put all the weight back on?
This is why my New Year's Resolutions are rarely concrete, one-time goals. I certainly set many goals for myself, but they are on more of a short-term timeline and not in a "resolution"-type format. Instead, I look at resolutions as a way to make improvements in my life on an ongoing basis. For example, "Do yoga at least twice a week," or "Call one friend or family member every week." Not only are these very achievable, they are also measurable (did I do yoga twice this week or not?), and they lead me to form long-term healthy habits.
If you would like to improve your health, your fitness, or your relationships, making resolutions like these is a great way to create lasting change in your life.
What healthy resolutions can you make (and keep) this year? How about making a resolution to cook at least 4 meals per week at home? Or eat at least 2 different vegetables every day? To work out at least 3 days per week? To only eat natural forms of sugar? Or to stop eating factory-farmed meats?
Below are 5 more ideas for healthy resolutions that you can keep this year, which will change your life (and health) for the better:
I'm a little late with the "New Year's Resolutions" post as we got back late last weekend and I was too tired to put something together at the last minute, so your monthly "freebie" will be posted next weekend. I'm doing things a little differently this year, and instead of sharing my own resolutions, I decided to share some tips for creating your own healthy resolutions - ones you can actually stick to! Take these 5 ideas as a good place to start in your own health and fitness journey, but feel free to put your own spin on them to make them work for you.
One of the main problems with typical New Year's Resolutions is that they are set to achieve a specific result - and one that is often overly ambitious. If your goal is to lose 30 lbs this year, this may seem like an insurmountable goal so it may be difficult even to make progress without giving up. Breaking the goal down into smaller ones (i.e. lose 5 lbs by March 1) may help. But beyond that, this goal is not necessarily a sustainable one to start with. What happens if/when you achieve the goal? Do you then go right back to your unhealthy habits and put all the weight back on?
This is why my New Year's Resolutions are rarely concrete, one-time goals. I certainly set many goals for myself, but they are on more of a short-term timeline and not in a "resolution"-type format. Instead, I look at resolutions as a way to make improvements in my life on an ongoing basis. For example, "Do yoga at least twice a week," or "Call one friend or family member every week." Not only are these very achievable, they are also measurable (did I do yoga twice this week or not?), and they lead me to form long-term healthy habits.
If you would like to improve your health, your fitness, or your relationships, making resolutions like these is a great way to create lasting change in your life.
What healthy resolutions can you make (and keep) this year? How about making a resolution to cook at least 4 meals per week at home? Or eat at least 2 different vegetables every day? To work out at least 3 days per week? To only eat natural forms of sugar? Or to stop eating factory-farmed meats?
Below are 5 more ideas for healthy resolutions that you can keep this year, which will change your life (and health) for the better:
1.) Eat Clean
Resolving to eat cleaner this year is a great way to improve your health. There are many ways to do this, so choose one that you think will work best for you. Whether it is eating less sugar, cutting out processed foods or GMOs, or buying organic (at least for the "dirty dozen,") you will be reducing the harmful toxins you put into your body, and improving your overall health.
One way that you can eat cleaner is to simply resolve to cook more meals at home. This will help you to automatically eat fewer processed foods, and avoid artificial colors and flavorings, preservatives, high-fructose corn syrup, and many hydrogenated oils. Commit to cooking more at home this year, and buying organic whenever possible, and your health will benefit.
2.) Feed Your Gut
It seems we learn more every day about the importance of gut health for our overall health. One of the best ways to support your gut health is to eat more colorful fruits and vegetables. Brightly colored foods contain valuable nutrients that support gut and immune health, so eat a wide variety of them daily, and you'll be on track to better health. Fermented foods are one of the best ways to feed the beneficial microbes in your gut, so make it a point to try a new fermented food every month, and include a fermented food in at least one meal per day, and your gut will thank you! See our archives for some simple, easy, and delicious fermented food recipes to try.
3.) Commit to At Least 10 Minutes of Exercise Per Day
Wait - can you really achieve anything with just 10 minutes of exercise? In fact, a growing body of research shows that short bouts of high-intensity exercise can provide a surprising number of health benefits. This is good news for those of us with packed schedules, and it eliminates the excuse of not having the time to get to the gym.
Got an uber-busy day and don't even have a 10-minute block of time to sweat it out? Try 2-minute "mini-workouts" instead. Just do one 5 times throughout your day, and you're done! You can even do these at the office, in the airport, or in a hotel room, as you don't need any equipment, and they only take 2-3 minutes at a time. Here is an example, or download an app like this one that offers 7-minute HIIT workouts on your phone.
This can be a much easier commitment to keep than trying to get to the gym 3-4 times per week, and you'll still enjoy some of the many health and fitness benefits of regular exercise.
4.) Meditate for 2 Minutes Every Morning & Evening
Good health is not complete without considering your mental health. In today's busy and stressful world, our mental health is suffering, and we are seeing the negative consequences everywhere in the increase in addictive behaviors, lowered immunity, chronic stress-related diseases, and more. Just like your physical health, your mental health is largely in your own hands. Taking steps to learn how to manage and release your stress in a constructive manner has huge importance for your overall health.
There are many ways to do this, so you don't have to meditate if that isn't something that appeals to you. Instead, try yoga or other exercise, walking in nature (see below), prayer, or another practice that you enjoy.
However, meditation can have many benefits, and it is easier to do than you might think. You don't need to spend 30 minutes stuck in an uncomfortable position trying to control your thoughts either. In fact, a 2-minute breathing and meditation practice can have a lasting impact on your mental state. Here's an example of a simple, 2-minute meditation practice you can do a couple of times a day and experience great results:
Resolving to eat cleaner this year is a great way to improve your health. There are many ways to do this, so choose one that you think will work best for you. Whether it is eating less sugar, cutting out processed foods or GMOs, or buying organic (at least for the "dirty dozen,") you will be reducing the harmful toxins you put into your body, and improving your overall health.
One way that you can eat cleaner is to simply resolve to cook more meals at home. This will help you to automatically eat fewer processed foods, and avoid artificial colors and flavorings, preservatives, high-fructose corn syrup, and many hydrogenated oils. Commit to cooking more at home this year, and buying organic whenever possible, and your health will benefit.
2.) Feed Your Gut
It seems we learn more every day about the importance of gut health for our overall health. One of the best ways to support your gut health is to eat more colorful fruits and vegetables. Brightly colored foods contain valuable nutrients that support gut and immune health, so eat a wide variety of them daily, and you'll be on track to better health. Fermented foods are one of the best ways to feed the beneficial microbes in your gut, so make it a point to try a new fermented food every month, and include a fermented food in at least one meal per day, and your gut will thank you! See our archives for some simple, easy, and delicious fermented food recipes to try.
3.) Commit to At Least 10 Minutes of Exercise Per Day
Wait - can you really achieve anything with just 10 minutes of exercise? In fact, a growing body of research shows that short bouts of high-intensity exercise can provide a surprising number of health benefits. This is good news for those of us with packed schedules, and it eliminates the excuse of not having the time to get to the gym.
Got an uber-busy day and don't even have a 10-minute block of time to sweat it out? Try 2-minute "mini-workouts" instead. Just do one 5 times throughout your day, and you're done! You can even do these at the office, in the airport, or in a hotel room, as you don't need any equipment, and they only take 2-3 minutes at a time. Here is an example, or download an app like this one that offers 7-minute HIIT workouts on your phone.
This can be a much easier commitment to keep than trying to get to the gym 3-4 times per week, and you'll still enjoy some of the many health and fitness benefits of regular exercise.
4.) Meditate for 2 Minutes Every Morning & Evening
Good health is not complete without considering your mental health. In today's busy and stressful world, our mental health is suffering, and we are seeing the negative consequences everywhere in the increase in addictive behaviors, lowered immunity, chronic stress-related diseases, and more. Just like your physical health, your mental health is largely in your own hands. Taking steps to learn how to manage and release your stress in a constructive manner has huge importance for your overall health.
There are many ways to do this, so you don't have to meditate if that isn't something that appeals to you. Instead, try yoga or other exercise, walking in nature (see below), prayer, or another practice that you enjoy.
However, meditation can have many benefits, and it is easier to do than you might think. You don't need to spend 30 minutes stuck in an uncomfortable position trying to control your thoughts either. In fact, a 2-minute breathing and meditation practice can have a lasting impact on your mental state. Here's an example of a simple, 2-minute meditation practice you can do a couple of times a day and experience great results:
Sit on a chair, or propped up on pillows in your bed, or cross-legged on a cushion on the floor. Close your eyes and your mouth. Breath in slowly through your nose to the count of five. Hold to the count of five and then slowly breathe out to the count of five. Repeat for 2 minutes.
5.) Spend Time In Nature Every Week
We are only just beginning to understand the powerful connections between the natural world and our own health, but numerous studies have found that spending time in nature is amazingly beneficial for both our mental and physical health. Those who spend lots of time around green plants have lower incidence of depression, illness, and both physical and mental disorders - and may even live longer. It's no wonder that it feels so good to be outside, in the fresh air and sunshine!
Make a resolution this year to spend at least a couple of hours in nature every week, no matter how busy you are. Not only will you be healthier, but you'll find yourself feeling happier and more fulfilled as well.
Happy New Year, and good luck with your resolutions!
Rose.
Sources: https://drhyman.com/blog/2018/01/11/5-resolutions-can-less-10-minutes-bonus-dont-need-start-new-years-day/
We are only just beginning to understand the powerful connections between the natural world and our own health, but numerous studies have found that spending time in nature is amazingly beneficial for both our mental and physical health. Those who spend lots of time around green plants have lower incidence of depression, illness, and both physical and mental disorders - and may even live longer. It's no wonder that it feels so good to be outside, in the fresh air and sunshine!
Make a resolution this year to spend at least a couple of hours in nature every week, no matter how busy you are. Not only will you be healthier, but you'll find yourself feeling happier and more fulfilled as well.
Happy New Year, and good luck with your resolutions!
Rose.
Sources: https://drhyman.com/blog/2018/01/11/5-resolutions-can-less-10-minutes-bonus-dont-need-start-new-years-day/
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