We're just a few weeks into the new year and many of us are still trying to get our feet on the ground after all the twists and turns of the holiday season.
It's easy to set new goals at the start of the year because we feel the momentum of new beginnings but it's not so easy to keep that momentum going. In the my e-book, THE WHOLE SKIN APPROACH, I discuss 5 pillars for living your most vibrant self:
Pillar 1: Sleep
Pillar 2: Stress Management
Pillar 3: Nutrition
Pillar 4: Movement
Pillar 5: Lifestyle
In the guide, I go deep into explaining each pillar with expert insights on how to optimize each one. It's a great resource if you're looking for a little guidance on taking a few steps to improving your overall health. Plus, I include resources, books, apps, recipes and more.
Today, however, I want to share with you 3 small things I do everyday to increase my health and life span. Think of these as quick wins if you just want to start somewhere. Ready?
Number 1: Daily Meditation
I really can't stress enough how much this step has helped me. If you're thinking....I can't meditate or I tried and can't focus long enough or I'm not doing it right.....I get it. I thought the same thing at first. I learned that there is no wrong way to meditate. Just start. Begin with 3 or 5 minutes or more if you have time. I use the CALM App because for me, a guided meditation works better. My favorite is the Daily Jay with Jay Shetty. Remember, science tells us that mediation reduces stress, anxiety, depression, improves focus, emotional awareness and overall happiness. Why wouldn't you meditate?
Number 2: Eat More Plants
At my school, The Institute of Integrative Nutrition, they would say, "eat the rainbow". These days I try to incorporate every color in the rainbow everyday. It's an easy way to make sure you're getting all the vital nutrients you need. Don't take your food for granted. Food is the fastest-acting and most powerful medicine you have available to change your life. Food changes your genes. One of my teachers, Dr. Mark Hyman, would say, "think of your genes as the software that runs everything in your body". This was a real lightbulb moment for me. Shifting to a more nutrient rich diet that is abundant in colorful fruits and vegetables improves the expression of all of your genes (not to mention all the good skin benefits too). So, the next time you're at the grocery store, see if you can pick as many foods as you can that cover the rainbow. And, a good shopping tip: Always shop the outside isles in the grocery store and stay clear of the center isles as much as possible. If cooking feels like a dreaded chore, try a meal subscription. Green Chef is good one for families on a budget. I'm currently using Sakara Life and LOVE it.
Number 3: Movement
Movement is key. You want to try and get at least 10,000 steps per day. Here's the thing, don't focus on the number. Moving a little is better than not moving at all, so just do your best. Personally, I like to walk for 30 minutes a day. I also know that I should get my heart rate up at least 3 times per week so I'm currently exploring the best ways to do that. Last year I bought myself a rebounder and have enjoyed using it a few times a week. Even slow, mindful practices like yoga and tai chi are beneficial to our bodies through decreased in blood pressure. Bottom line, find what works for you and try to set yourself a routine.
Btw, I am not an affiliate of any of the links above. These are just some of my favorite tools/resources that I wanted to share with you. =)
I hope this post was helpful. You don't have to wait to start implementing any of these practices-- you can start now. Close your eyes, exhale, breathe, put on your sneakers and add some color to your next meal. I promise these little changes will make a big difference. I'm here if you need a pep talk, just send me an email and let me know how I can support you on your 2023 wellness journey: firstname.lastname@example.org