“This process within our brains is a three-step loop. First, there is a cue, a trigger that tells your brain to go into automatic mode and which habit to use. Then there is the routine, which can be physical or mental or emotional. Finally, there is a reward, which helps your brain figure out if this particular loop is worth remembering for the future: THE HABIT LOOP”
― Charles Duhigg, The Power of Habit
Develop simple habits that will reward you with better health. It all starts with a cue, a trigger, and creating an automatic response. Drink water upon arising, increase your activity level daily, express gratitude, and focus on a positive attitude. Remember, “healthy is a choice.” Here’s a great start with a simple workout and some great ideas to develop into new habits. Learn and experience the power of habit 🙂
“The place and the food should be appropriate. What we eat is very important. Tell me what you eat and I will tell you who you are. Tell me where you eat, and I will tell you who you are.We are what we consume. If we look deeply into what and how much we consume every day, we’ll come to know our own nature very well. We have to eat, drink, and consume, but if we do it unmindfully, we may destroy our body and our consciousness.” ― Thich Nhat Hanh, How to Eat
Day #1: (SUNDAY) Plan your workouts for this week and get them on the calendar. Set your alarm to get up early if you’re short on time. No excuses – just get your workouts in each day.
Set a reminder on your phone to remind you to drink 8 glasses of water per day
Try to set aside an hour on the weekend to do some of your holiday shopping online to eliminate stress, save time, and money
Avoid the holiday food traps in the grocery stores- just say no to candy, cookies, and desserts. Keep them out of the house so that you’ll be less likely to be tempted to snack on high-calorie foods. Splurge only during family get-togethers and be mindful of your serving sizes. The holidays are not an excuse to sit around and gorge on junk food and empty calories.
Begin to take time each day to be mindful of the true meaning of the holiday season rather than presents and unhealthy food.
“Enjoy making decisions. You must know that in any moment a decision you make can change the course of your life forever: the very next person you stand behind in line or sit next to on an airplane, the very next phone call you make or receive, the very next movie you see or book you read or page you turn could be the one single thing that causes the floodgates to open, and all of the things that you’ve been waiting for to fall into place. If you really want your life to be passionate, you need to live with this attitude of expectancy.”
― Anthony Robbins
“Watch your thoughts, they become your words; watch your words, they become your actions; watch your actions, they become your habits; watch your habits, they become your character; watch your character, it becomes your destiny.”
― Lao Tzu
“In dwelling, live close to the ground. In thinking, keep to the simple. In conflict, be fair and generous. In governing, don’t try to control. In work, do what you enjoy. In family life, be completely present. When you are content to be simply yourself and don’t compare or compete, everybody will respect you.” ― Lao Tzu, Tao Te Ching
I found these Belvita breakfast biscuits on my most recent trip to the grocery store. They are absolutely delicious. They come four to a package and I couldn’t resist having two biscuits before work with my morning coffee and the other two biscuits after my workout today. Although they are not on the top of my list for healthy snacks, (Tis the season for gingerbread), I’m happy to report they do not include high fructose corn syrup or hydrogenated oils. I like to pair the biscuits with raw almonds and a banana to make this a healthier snack. They are heaven with hot, steaming coffee. If you are a coffee lover, consider trying the bulletproof coffee recipe above with the optional add-ins.
“How would your life be different if…You were conscious about the food you ate, the people you surround yourself with, and the media you watch, listen to, or read? Let today be the day…You pay attention to what you feed your mind, your body, and your life. Create a nourishing environment conducive to your growth and well-being today.”
― Steve Maraboli, The Power of One
FEED YOUR BODY:
Consider the power of being mindful throughout the day. Mindfulness can transform a mundane situation into a unique experience. Imagine sitting down at a nicely set table with a beautiful table cloth, candles, fresh flowers, and savoring each bite of your meal. Does this sound familiar? Or do you typically watch TV, scroll social media, and stuff food down your throat? If that’s the case, you are most likely oblivious to what you eat. There is no doubt as to which experience most people would find more enjoyable.
Simple changes in your daily routine can make a significant difference in how much enjoyment you get out of life. Make your meals a special occasion by taking the time to create a beautiful experience for you and your family. Set the table using your best china, cloth napkins, and fresh flowers. Why save the good stuff? Life is happening now, so make each day count. Experiment with new side dishes each week or choose a new bottle of wine you’ve been wanting to try. Plan and create meals with loved ones that you can all look forward to each week. Make the mundane something special; the possibilities are endless. It’s all about creating a wonderful experience for you and your family; something you can look forward to each day.
FEED YOUR LIFE:
In addition to feeding your body healthy food and enjoying mealtime, it’s important to work out on a regular basis. Your body needs to move and stay active throughout the day. Exercise is a natural anti-depressant, and best of all, there are no side effects. Take care of your body the same way you would care for a new car. Proper fuel and service are needed to keep it running efficiently. Consider ways to increase activity during your day. Take a walk on your lunch hour or after work. Walking outside can boost your mood by increasing serotonin levels and soaking up vitamin D on beautiful sunny days. Get in the habit of observing nature and appreciating the beauty in this world. If that’s not an option, consider home workout videos or joining a gym. Make a point to become more MINDFUL of how amazing your body is and how important it is to take care of your mental and physical health.
In addition to exercising your body, it’s important to feed the mind. Try to develop a positive mindset and learn to enjoy the simple things in life. Express gratitude daily and watch how your life changes. What you watch and listen to every day can affect your attitude and mood much more than you realize. Our subconscious is continually recording everything we see and hear. Consider the negative impact of various movies, video games, or BREAKING NEWS STORIES that run constantly throughout the day. If you want a positive outlook on life, it’s important to pay attention to the negativity your brain is exposed to daily from movies, TV, the internet, and also your social circle.
SURROUND YOURSELF WITH POSITIVE PEOPLE: Your family, friends, and co-workers can affect your mood in a positive or negative way. Some people are constantly negative and zap the energy out of you, while others motivate you and elevate your mood. So choose wisely! I love this quote:
“You are the average of the five people you spend the most time with.” Jim Rohn
FEED YOUR MIND:
You have the ability to change your outlook no matter what your circumstances. Fill your mind with positive affirmations on a daily basis and watch how your life changes. Take time to read books, learn how to play the piano or violin, or learn a new language. Our minds are like sponges and can expand when fueled with new information and experiences.
“You cannot manifest thin from thoughts of I hate being fat. You cannot manifest purity from I despise being an addict. You cannot manifest health from I abhor being sick. In each of the above assertions of what you dislike, you are giving of your thoughts to creating more and more of the same. Since you become what you think about all day long, once again, the solutions involve a different level of energy to any of these and similar circumstances.” ― Wayne W. Dyer,
“Your morning routine generates a 10x return for good or for bad. Make it good.” ― Todd Stocker
Do you jump out of bed in the morning with plenty of time for a workout and healthy breakfast? Or do you hit the snooze button, skip breakfast, and have a major panic attack trying to get to work on time?