Your 2016 revolution begins with the way you nourish your mind and body. Here are six steps and how to implement them.
Step 1: It Starts With Food
• Focus on fruits, veggies, whole grains, low-fat or nonfat dairy and lean protein.
• Limit packaged and processed foods. Eat more foods in their natural state.
• Limit and reduce added sugar.
• Limit alcohol intake to one drink per day for women and no more than two drinks per day for men. If alcohol is not making you the best you can be, consider eliminating it.
• Avoid trans-fatty acids and partially hydrogenated oils.
• Plan for success by preparing meals and snacks in advance. Cook double portions on the weekend so you have leftovers during the week.
Step 2: Drink More Water
• Drink 8 – 16 ounces first thing in the morning and 8 – 10 oz after meals.
• Add fresh fruit slices such as lemon or oranges or fresh herbs to water for variety.
• Find a reusable water bottle that inspires you to drink more.
Step 3: Move More
• Aim for 30 minutes a day of physical activity.
• Wear a pedometer and set a goal of 10,000 steps a day. Regular physical activity is not only good for your body, but also for emotional and mental health.
• Move for fun. Participate in cardiovascular activities you enjoy and look forward to.
• Build and maintain muscle mass. Participate in weight-bearing activities at least three times a week.
• Stretch and recover. Every successful workout plan also includes time to stretch and recover.
Step 4: Make Sleep Happen
• Have a regular bedtime and routine.
• Turn off electronics an hour before bedtime, including checking e-mail.
• If you read a book before bed, read the actual book and not an electronic device.
• Drink hot tea such as chamomile to help unwind and relax.
Step 5: Practice Gratitude
• Share the strength of your body with another. Find someone in need of help and use the strength of your arms and legs to help them do what they cannot do for themselves.
• Laugh more. Find humor in your day. Humor and laughter will help shift your perspective. It gives you the understanding there is good in the world. Whatever made you laugh and smile is probably something to be grateful for.
• Grow your own food. Practice gratitude for the earth you live on and the body you live in by planting a garden and nurturing your body with the food from it.
• Move with gratitude. Move with thoughts of gratitude rather than obsessing over burning off every bite of last night’s meal. Be grateful for the food you enjoyed and the company you were with.
• Rest when you are tired. Show gratitude to your body by taking a break and resting when you are tired or burned out.
Step 6: Repeat Daily