If you’ve ever struggled getting a grasp as to why your attempts to lose weight or get healthy keep falling short, take a look at the list and see what applies to you. -
1.) Are you really eating healthy? Going organic or cutting process foods does not mean you’re eating a balanced meal.
2.) Are you eating enough nutrients, protein, carbs, carbs, vitamins and minerals? What’s does that mean for you?
3.) The all or nothing approach to better health will leave you in cycle of bad habits. It’s a process to better health not a fix it all at once endeavor.
4.) You NEED to track what you eat to know what to change.
5.) Fat is essential for absorbing vitamins and improve your immune system, but make sure you reduce your saturated fats.
6.) The fact that all health professionals urge the importance of drinking at least 64oz of water a day should be enough insights as to what the positive health impacts of drinking water are.
7.) Managing your stress will help you manage your day to day and therefore your overall health.
8.) Sleep is essential for your body and brain to perform at the highest level possible. Catch those 💤 for better health.
9.) No amount of exercise will fix your bad diet.
10.) what are your goals? How specific are they? Are they relevant to you? SMART goals are successful goals.
Yesterday I read an article that prepared me for of conversation I had with a client later that day: Why is this (getting weight off and then KEEPING IT OFF) so hard? And how do I make living a healthier life permanent? It got me thinking about how complicated the question may seem but how we can simplify it to a summary of points. It’s hard because change is hard, changing your life is hard, Period.
Lucky for me my health is a topic that goes beyond what I eat and I try to boil it down to asking myself fundamentally challenging questions. Like the one posed by my client. So suffice it to say, I had a good answer to the question. The article I read sums up what we talked about and I share the article here because it’s articulated far better than I could do it justice.
Summary: • Avoid smoking and alcohol: Duh. • Years of education = good: Education seems to increase good habits (and being surrounded by smart, ambitious people never hurts). • Have a happy childhood: It's huge. And surrounding yourself later in life with people who love you can help repair a difficult youth. • Relationships are everything: "Happiness is love. Full stop." • Mature coping skills: Stop projecting and stop being passive-aggressive. Use mature defenses like humor when life gets hard. (Yes, immature humor is still mature coping. You're welcome.) • Generativity: Means to give back. Build a good life, a well-rounded self and then give back.
Making healthy changes to your life is a challenge. Sometimes we may get overwhelmed with what comes with change so you’ll need to find ways to hit the “reset” button. The first step to finding your balance again is simplicity. Simplify your lifestyle as it relates to your health. Here is a 4 step method for rebalancing your healthy lifestyle:
1.) take care of your physical health - reassess your eating habits. Eat more fruits, vegetables and proteins. Remember that eating a balanced diet does not necessarily mean that you’re looking to lose weight, it means that you don’t want to feel tired, bloated or hangry anymore. Try to eat 3-5 servings of fruit a day, go for whole wheat or whole grain, talk to health professional, like myself, to help you figure out your individual needs.
2.) Exercise - walking, running, lifting weights, swimming, dancing, playing sports, anything you would enjoy. Exercise doesn’t have to be extremely hard for it to be effective.
3.) Get enough sleep - it’s recommend you get between 6-9 hours of sleep every night. Stick to consistent sleeping time and disconnect from all electronics. This routine helps calm your mind and prepares your body for a good night rest.
4.) Relax - we hold so much tension in our body because of physical, emotional and mental stress. Find time to relax with activities like yoga, music, meditation, taking a warm bath, or a message. These help your body relax from a stressful day. You don’t need hours to do this, even 5 mins will do. Try this relaxing practice of progressive muscle relaxation: -
Close your eyes, breathe deeply, and slowly tense the muscles in your feet for a count of 3 breaths. Then let the muscles relax completely. Continue this pattern up through your body one by one. Your legs, glutes, core, chest, arms, hands, shoulders, jaw and face. -
Add a variety of vegetables to your diet for optimal health. Here’s a small list of some you may like to try: -
1.) Beets - good source of nitrates that are good for your blood pressure and a great source of fiber. Roast them or eat them raw if you prefer.
2.) Watercress - rich in antioxidants and vitamins A, C, and K. They go well with a healthy sandwich, any salad, or for those more handy in the kitchen blended into soups.
3.) Swiss Chard - another great source of antioxidants and low calories to boot. They can be used with some light vinaigrette with a salad or steamed to go with your protein.
4.) Collard Greens - packed with vitamins K and C, and folate, which is a B-vitamin needed to make red and white blood cells in the bone marrow and convert carbs into energy - food science! Boil the leaves in water, chop them up and add them to your choice of meal.
5.) Asparagus - loaded with folate. Also great for blood pressure. Raw or roasted, eat up!
6.) Spinach - more vitamins - C, A, and K as well as manganese. Manganese is great for preventing osteoporosis, blood clots and it’s necessary for normal brain and nerve function. You can add it to your breakfast with eggs, salad for lunch and some people enjoy it in their salads. Take your pick.
7.) Peas - with about 7 grams of fiber, which helps keep you full and also good for digestion and cholesterol. All in a 1 cup serving. Add them to any meal, they’re easy!
8.) Bell Peppers - oranges are touted for their vitamin c but did you know that peppers have twice your daily need for vitamin C? And that’s just with ONE bell pepper! Also packed with vitamin B and beat carotene - good for our immune system, healthy skin and eyesight. I like my bell peppers roasted.
9.) Broccoli - helpful in reducing the risk of some cancers, with vitamins C and K. Steam them, roast them, pair them with fruits in your smoothies, so much versatility with broccoli.
10.) Sweet Potatoes - with an abundance of vitamins A, potassium, and pantothenic acid good for blood pressure heart health, the list goes on! #strengthinhealth#healthcoach#optavia#optaviacoachjorge#wellness#eatwell#vegetables#healthylifestyle
Going to the gym can be intimidating but remember that everyone starts somewhere and as a frequent gym lover I can tell you this - WE ARE ROOTING FOR YOU! Don’t ever let anyone have that power of making you feel inadequate or self conscious about where you are in your health and fitness journey. Be there for you, to improve you, and not to impress someone else. -
Here are some tips for working out at home if you are not ready for the gym just yet 😁 -
1.) Start small - Give yourself a staring point. Don’t lift with your ego, meaning lift enough to challenge yourself. If you can’t control the amount of weight in a slow motion, then you can’t lift it. -
2.) Try resistance bands - you can buy some at low, medium, or high resistance that way you learn the proper motion without hurting yourself and can alternate resistance intensity. -
3.) Use your body weight - pushups, planks, modified if you’re unable to do them normally. Use the wall and do standing pushups. Check out @ddpyoga for a cool new way to strengthen your muscles in a low impact way. Check out YouTube for a ton of exercise videos for beginners that can be done at home.
4.) Do a combination of exercises - Chest press, arm raises, bench dip, bicep curl, plank row, shoulder press, pushups. Adding a variety of exercises will get you comfortable working on multiple muscle groups in isolation or all together for both endurance and strength. -
5.) Do these workouts 2-3 times a week - Be consistent - For adequate improvements in strength, target upper body frequently with enough rest in the week. For example 3 times a week 2-3 sets with 10-12 or 12-15 reps each. -
If you would like a more detailed routine of exercises to do for the week feel free to DM me. -
Remember: everyone starts somewhere. -
Nutrition can be complicated but that’s the case because we were never educated on food science in school, unless you went on to college to major in nutrition. To some extent everyone knows about protein, fat and the dreaded carbs. These in a nutshell provide energy and of course nutrients necessary to sustain life. But what about vitamins, minerals or the all encompassing micronutrients? -
Micronutrients: a chemical or substance required in trace amounts for normal growth and development of living organisms. -
Here is a general list of vitamins and minerals: -
Vitamins - biotin, Folate/folic acid, Niacin, pantothetic Acid, Riboflavin, Thiamin, Vitamin A, B6, B12, C, D, E, and K. -
Minerals: calcium, chloride, chromium, Copper, Iodine, Iron, magnesium, Molybdenum, phosphorus, potassium, selenium, sodium and zinc. -
And guess what? You can get all these essential vitamins and minerals from all kinds of foods such as fruits, vegetables, grains, dairy, and protein. Food is literally what heals you or kills you. The trick is knowing what foods you may need to have more of to get a good balance of macro and micronutrients. Stay tuned for an upcoming post of a list of vitamins and minerals along with what they do and in what foods they can be found! 📝 -
Healthy Mind = Healthy Body = Healthy life -
Invest time in feeding your brain to improve memory, mindset, intelligence and overall health. -
1.) Be curious: question everything and force your brain to innovate and create new ideas. -
2.) Try new activity: when you do it stimulates your brain. Creates new problem solving skills to increase intelligence. Take a new route to work, new recipe, or a new exercise routine. -
3.) Read - expands knowledge, triggers imagination to further fuel creativity. Even helps to expand your vocabulary. -
4.) Train memory: remember your brain is a muscle that needs training. Try memorizing 5 phone numbers or visual representation of your neighborhood and streets. -
5.) Think positive: stress damages your memory and capacity to learn. Controlling your negative thoughts helps reduce stress and therefore your ability to think critical and solve problems. -
6.) Eat Healthy: the brain consumes roughly 20% of all nutrients and oxygen. Feed it the good stuff. Fresh fruits and veggies, don’t forget your health fats such as omega 3s found in fish. -
7.) Exercise: proven to increase brain function and neurogenesis - creation of new brain cells - when your body works your brain breathes and grows! -
8.) Sleep: this is when your brain reboots and stores information. Better sleep=better brain function. Get between 7-8 hours of sleep for optimal brain health.
This is not meant to be pessimist, rather it’s realistic to those who struggle with motivation... - “I am not successful because I am not motivated...” - “I’m just not motivated right now.” - “ I don’t know how to motivate myself.” -
These are some of the things I’ve heard in the last several weeks and there is no magical answer that will solve lack of motivation because motivation can be a wavering feeling of excitement about the possibility of accomplishing something. We feel less motivated when we feel we can’t accomplish something, therefore we fall into the trap of losing motivation and only taking action when motivated. -
Instead of tying to keep yourself in a constant state of motivation be honest with yourself and make a COMMITMENT. If you can’t commit to something long term you’ll never get what you desire. Even if you are motivated, because motivation is a feeling of wanting to do something, commitment is the consistency of your actions meeting your thoughts and desires. -
Bottom line: When you’re motivated commit. When you commit you’ll be motivated. -
Accomplishments are waiting along the way. Commitment... #strengthinhealth#wellness#optavia#healthylifestyle#healthcoach#optimalhealth#optaviacoachjorge#health#mindfulness#mindset#motivation#inspiration#commitment#behonestwithyourself#personalgrowth#weightlossjourney#fitnessjourney#quotes