We all want to feel good, have the energy we desire, to do the things we need to do, with enough steam after meeting life’s busy demands to do what we enjoy.

Change doesn’t happen overnight, but here are some tips to incorporate into your routine that can help you on your way to a healthier you. Whether you need a reminder, or are looking for a complete overhaul in your health habits, these tips will help you refocus or get you on your way.

Deprivation and depriving yourself of everything you enjoy eating is not proven to be a good tactic to becoming healthier. Crowding out the foods that don’t serve your body well is key. When you eat the rainbow and add a variety of colorful foods into your diet, you can actually reduce cravings, because your body is getting loads of nutrients and diversity instead of processed or sugar laden foods that just increase cravings, sluggishness, belly fat and low energy. Think of food like berries, red, yellow and green peppers, tomatoes, carrots, sweet potatoes, red cabbage, quinoa, nuts, seeds, black beans, cannellini beans, leafy greens, mango, pineapple, apples, grapefruit, onions, garlic and oranges. There are so many. Make a grain bowl with quinoa or brown rice, add a rainbow of vegetables (cooked and raw), top it with a sunny side up egg, and sliced avocado or hummus, drizzle it with an easy homemade honey mustard, ranch or hot sauce, and a side of fresh fruit. That is a powerhouse of nutrition without the refined carbohydrates or processed sugar that will have you in a slump after a few hours with a blood sugar dip.

There are so many benefits to movement throughout the day. Setting a goal to exercise and move more doesn’t really work if you dread what you are going to do. Do you like to work out solo, or do you stay more motivated with a buddy who keeps you accountable? Having a walking partner can help you both get your walks in. If you have a sedentary job, find a quick ten minutes to do an arm workout or a bun workout. Lifting some weights helps maintain muscle mass and keeps you strong. If you feel you don’t thrive on lots of cardio or weight lifting, Pilates can keep you very toned, fit and strong. Yoga is a very misunderstood practice. You can get very strong and toned with a regular yoga routine, increase focus, and reduce stress all at the same time. If you like to play like a kid, shoot hoops, jump rope, jump on a trampoline, find some workouts that use a big inflatable ball, do a total body tubing workout. The bottom line is, if you like the workout, you will do it often. If you dread it, it is harder to be consistent. After working out consistently for at least 21 days, and seeing and feeling the results, most likely you will be hooked.

Now that we have covered eating well and movement, let talk about happiness hormones and mood. Dopamine and Serotonin are chemicals in your body that you can increase with things like listening to music, getting sunlight, learning something new, feeling wonder, and getting quality sleep, completing a task (which activates your brains reward signals). Adults tend to lose their sense of wonder. Remember what it was like as a child to be delighted by the simplest things? It is good to experience wonder as often as you can. View art, look at the night sky, learn something new about animals or nature. Watch someone make something mind blowing like blown glass sculptures. 

Your final small step is to make it a priority to unwind. This is an important step that helps reduce stress and anxiety by taking time to just be still. Whether it is a hot bath, a good book, coffee with a friend, meditation, reading, cuddling, savoring a cup of hot tea, or napping, activities that help you relax have a downloading effect on the brain that helps you digest better, sleep sounder and reduce stress and anxiety.

Adding or refocusing on these small steps can help you be healthier, happier, focused, fit and get more out of each day.

Sandra Shields, Health Coach