1. Goals and Gratitude:
Goals: Take 10 minutes every morning and write down your goals for the day. Take 10 minutes at the start of your week to write down your goals for the week. Spend 10 minutes per month to write down your goals for the month.
Gratitude: Take 10 minutes every morning or evening and write down 1-3 things for which you are truly grateful. This can be as simple as the bird singing to you this morning. Take 1 minute every day and tell 1 person (or animal) how much you appreciate them. Do not take for granted all of those who have loved and supported you - thank them - even if you are thanking the same person every day. As much as some people like to claim it, we are actually NOT a 100% self-made success story. Someone along the way gave you encouragement, someone gave you the critique you needed to get better, someone said ‘yes’ to you. Embrace it and let them know you appreciate what they have done
2. 90-10 rule: This means eating 90% clean (healthy food choices) and 10% less clean. I strive for this every day but sometimes it is more like 80:20. Some people can go 100% clean, I have decided I don’t have much interest in being that strict but that may work better for you - if so, more power to you!
3. One half of your plate should be vegetables. Some fruit can count in this category while white potatoes should not count as a vegetable. Antioxidants, phytonutrients, fiber - what’s not to love? I am not always a stickler for this at breakfast but I make up for it at lunch and dinner. This is extremely easy to do once you get used to it.
4. 20 minutes of exercise per day. This does not mean you have to run 2 miles per day, or do 20 minutes of HIIT per day (unless that is what you want). The goals is simple to move your body, get your blood pumping a little extra, work your muscles, and boost your mood. Go for a walk or try one of these apps or online fitness programs:
Online exercise videos - many of your favorite fitness teachers are offering free fitness classes! Here is a list compiled by CBS: https://www.cbsnews.com/news/coronavirus-free-online-workout-gyms-live-stream-classes-during-outbreak/
Fitness apps: 8fit, My Fitness Pal. Here are a few additional reviews from CNBC: https://www.cnbc.com/2020/03/20/best-apps-for-workouts-at-home-if-you-cant-get-to-a-gym.html
5. You don’t have to be perfect. Beating yourself up because you slipped up on your diet or or didn’t get a run in, or yelled at your partner etc only makes things worse. Have love and patience for yourself. You will eat better tomorrow, you will do one more lap next time, and you will take a deep breath and apologize for lashing out. And honestly, you can only be perfect for yourself - you will never live up to everyone else’s expectations, so focus on living up to your own.
Consider writing up your own top 5. What does true health look like for you and are you able to acomplish it?
In health,
Carrie Wine, ND