Maria’s Mom Squad : The Habits
I believe in moderation. I believe in balance. I like to eat healthy. But I also like wine and chocolate. And I really enjoy good food. Life is way too short to worry about counting calories and restricting certain foods.
There's so much information out there about what you should be eating, what's unhealthy, what omegas you're not getting, and so on and so on. It seems to be a constant evolution and it can be frustrating to keep up. If you're stressed about what to eat and what to feed your family, don't be. Do what you can to be healthy. Make one change. Choose an apple instead of chocolate covered granola bar. Go for a walk instead of turning on the tv. Make a meal instead of hitting the drive thru. Get your kids to eat a new vegetable. Become aware of the labels on your food. We don't have to all go gluten free, dairy free, KETO, or whatever the current trend may be. Do what works for you, and don't try to do it all today. I will help you develop sustainable foundational habits that are realistic, and not overwhelming. We will be working on ONE HABIT per month!
I was never much of a 'walker'. I'm a hiker and an on and off runner. But walking? not really.
Until a year and a half ago, when we got our dog. Now it's part of our daily routine. So many amazing health benefits from walking. It's good during pregnancy, postpartum. For young and old... and everyone in between. It's wonderful to get outside in the middle of the day for some fresh air, sunshine, blue sky. But it's also wonderful to get out after the kids are in bed to have some time to yourself. So good for your mental health too - even a 10 minute walk. A break from the routine, the chaos and the craziness that parenthood sometimes brings.
Just 30 minutes a day delivers multiple benefits, including reducing the risk of coronary heart disease, improving blood pressure and sugar levels, maintaining body weight and reducing the risk of obesity, and many more. Walking has the lowest dropout rate from any other exercises -- because it’s so easy to do, you can do it anywhere, and it requires no special equipment other than a good pair of walking shoes -- and a recent research study showed that walking for an hour or more a day has the greatest impact on increasing lifespan than any other activity.
But more than just being really great for your physical well-being, walking is one of the best things you can do to feel more energized, positive, and well, yes, even happier. A recent study found people who spent some time outside daily had a greater sense of vitality, which led to improved moods and increased resilience against physical illnesses. Other studies have shown that just 20 minutes of being outdoors can help boost how you feel and when combined with exercise, the benefits multiply.
My challenge to you is to walk 2-3 times a week over the next month.
It doesn't have to be for an hour. It can be 10 minutes. Anything. If you're not a walker, it will seem like a big chore. But I challenge you to give it a try.
Meet up with a friend. The accountability will help you get it done. PLUS it's a great way to catch up.
Take your kids out for 15 minutes.
Walk with the baby in the stroller.
Listen to something you really enjoy during your walks -- eventually you might decide to just listen to what’s around you, but it’s a good idea to have something that occupies your mind when you start.
Take some deep breaths. The feeling of the air filling your lungs is magical and will encourage you to keep going.
Sometimes that little break can make your day and your to-do list more manageable.
Or even better, GET OUT AFTER THE KIDS ARE IN BED!
30 minutes. A reset. A break. Will make for a calmer bedtime and a better sleep.
30 min. 20 min. Even 10 min.
Just a break from the fullness of family and kids and homework and dogs and dishes and whatever else.
Just 10 minutes.
You know you need to drink water. Quite a bit of it in fact. Strive for 2-3L every day! Everyone’s body is different and there a quite a few factors that determine how much water your body needs. For example, you’ll need more if you’re in a hot climate, or if you are very active. So how do you gage it?
Your pee. That’s right. Take a look at the toilet after you’re finished. What color is your pee? If it’s dark yellow, time to up the water. If it’s clear, you can back off on the water. If it’s pale yellow, you’re probably good.
Either way, let’s try to make drinking water a HABIT!
Here’s the reasons why:
Increases energy levels
Helps aid digestion
Clears your skin
Helps relieve headaches
So now you’re thinking, how the heck am I going to get all that water in?!!!
YOU CAN DO IT! Start with drinking more than what you are drinking now. If you are only drinking one glass, try for two. If you drink one bottle, try for two. Every week (not every DAY) increase your water intake.
YOU CAN DO IT!
Here’s some tips on how to get the water in:
I start with glass of warm lemon water first thing in the morning. It sets the stage for the day.
Try drinking a glass of water before every meal.
Try drinking a glass after each time you use the washroom.
Fill up your water bottles and keep them in the fridge.
Add lemon, cucumber, berries or mint.
Add a splash of cranberry juice.
At a party, DRINK A GLASS OF WATER BETWEEN ALCOHOLIC DRINKS.
Drink herbal tea after dinner. It's a great way to relax, keep your mind from wandering to the pantry and it gets some extra water in.
Drink sparkling water. I LOVE soda. And I drink a lot of it. That's tons of great options these days.
So drop what you're doing and drink a glass of water.
Ok... done? Good.
Now. Set a goal for the week and every time you achieve your water goal for the day. Write it down on your calendar. Give yourself a HABIT check!