I finally realized I was not following the emergency instructions you are given on a plane, when they tell you to put YOUR OWN mask on first. If you are not taking care of yourself, you really cannot take proper care of those around you. Running on an empty tank or a tank filled with junk does not serve you well. Taking the seemingly selfless path of not putting yourself first is actually counterproductive, because you simply won’t have the energy to take care of everyone around you if you yourself are struggling.
At the Institute I studied over 100 dietary theories and had the opportunity to learn from amazing teachers and leaders, including Andrew Weil, Mark Hyman, Geneen Roth, and Deepak Chopra. During this time, my life changed. As I pursued my education I discovered my Health Blueprint. This took some time, but I am finding my path to healing my digestive system from leaky gut, toxicity and inflammation. I also began to understand that the journey to wellness was not just about the food on your plate but also discovering what nourishes you in all areas of your life.
Trust me, I know change is hard, but here I will share with you what I have learned and show you how to make changes step by step.
Step #1 ~ Setting the intention –
Every day before you leave for work, I want you to take one minute out of your life to check in with yourself and say simple affirmations out loud such as:
“I can take care of myself despite my busy life” or
“I am grateful for my family, my friends and the life I have.”
By saying affirmations or journaling early in the morning, you set yourself up for success. I have found that by taking at least 1-5 minutes in the morning to get clear on my day and let go of any fears about how much I have to get done, I reduce my stress levels, and I operate more efficiently.
A miracle is a shift in perception from fear to love. – Marianne Williamson
Step #2 ~ Getting prepped
My clients, who are all busy and on the go, find they need a plan of action for success.
I RECOMMEND THE FOLLOWING:
*Make sure you create a plan on Sunday evening for your week.
*Consider your self-care, whatever that involves for you, as a planned meeting and put it in your agenda. You would never be late or miss a meeting with someone else, and this is how you should start viewing appointments with yourself.
*Plan ahead – make smoothies the night before, prep healthy salads for work, pre-cook meals that you can cook once and eat three times (such as roasted vegetables with a protein, a stew with brown rice, crockpot meals, or eggs with spinach).
*Make a shopping list for your meals.
*Put aside time for prepping and cooking – make this fun – put on your favorite music, dance around the kitchen, cook with a buddy…whatever makes cooking not feel like burden.
*Plan your healthy snacks.
*My favorite snack is a rice cake with almond butter and cinnamon or hard-boiled eggs with grapefruit.
You can also try protein balls. Check out Chocolate Cherry Midnight super food balls
Step #3 ~ Get pumped up
The only way we get pumped up is to recharge, and that only happens when we stop.
So, each morning you should be taking 1-5 minutes to center, and I suggest taking
10 minutes in the middle of the day to recharge as well. You can even do this at work by walking outside, around the office (avoiding the vending machine!), taking some deep breaths at your desk, or listening to your favorite music. Sipping on lemon water can be a great way to cleanse your liver and recharge your body. Add a teaspoon of honey, if you like.
IF YOU ARE NOT AT AN OFFICE, YOU CAN:
* Have a cup of tea and write in your journal.
* Take 10 minutes and sit quietly with a hot water bottle on your belly
* Close your eyes and dream about what you love and desire
Step #4 ~Hydration for a flowing mood
Staying hydrated is essential for our mood, our digestion, and our metabolism. You should be aiming to drink at least 50 - 60 ounces of water a day.
*Every morning (or the evening before), prepare one or two large 32-ounce water bottle with lemon, 1 teaspoon of honey and a sprinkle of sea salt to drink throughout the day. Two 32-ounce waters with lemon, honey and sea salt will fulfill the 60-ounce daily liquid intake.
*Set an alarm on your phone to remind you periodically to hydrate if you tend to forget.
*Take your water with you everywhere – yes, you may be excusing yourself to go to the bathroom more than usual, but your skin with never be dry and you will feel amazing.
Have you tried 4 ounces of coconut water in the afternoon to beat the afternoon slump?
Step #5 ~ Real food = Real Happiness
Consuming processed, sugary foods slows the body down and makes it difficult for you to thrive in your life. Make sure you are choosing healthy foods every day. I know it can seem really hard to find healthy foods when you are on the go, but with a little awareness and some preparation, it is totally doable.
MY FAVORITE EASY HEALTHY MEALS:
*Greek yogurt or coconut milk yogurt with berries and cinnamon
*1 slice of Ezekiel or gluten-free bread with 2 tablespoons of almond butter
*Chia seed pudding
*Eggs and your favorite green with salsa for an extra kick
*A hard boiled egg with a few slices of avocado and cucumber
Even if you are not hungry in the morning, have a green apple or a healthy vegetable-based juice (fruit juices contain too much sugar). Having a juice takes the pressure off your digestion, and gives you tons of energy since the live enzymes, minerals, and vitamins are delivered directly into your blood stream.
Step #6 ~ The Mindset
When we are busy, the natural tendency is to focus on getting from A to Z and checking off the ongoing to-do lists, Post-it notes, and planners – all the stuff we need to accomplish in our day.
NEWS FLASH: We are going to ditch this mentality and get into a different mindset called “positive action”. By implementing positive action, we eliminate the chatter in our heads that leads us to fear, worry, and doubt.
Think about your life right now. You always get your work done or you always take care of your family, but what if you were able to do it more efficiently and without feeling exhausted?
Exhaustion often results from overcommitting and from the energy taken up by the chatter in our minds. By implementing positive action we are shifting our perception of life to experience this moment, this second, this day. And when we do plan for the future, we can do this with a positive mindset and focus on what’s truly important to us.
Step #7 ~ Get Green
Greens are powerful energy boosters and are loaded with vitamins and antioxidants.
GREENS ARE GREAT BECAUSE THEY:
*Purify your blood
*Detox your liver
*Boost your immune system
*Contain fiber that’s important for elimination
SOME EASY WAYS TO ADD GREENS TO YOUR DIET:
*Add greens to a smoothie, a salad, or a gluten-free wrap
*Snack on celery, cucumber, or raw red peppers, dipping them into hummus
*Have celery sticks with almond or peanut butter
*Wrap your lunch in collards or kale (this is my favorite paleo type, before trying it I stuck my nose up too.)
Step #8 ~ Get Moving
Exercise is important not only for heart health, good circulation, and weight-loss, but it releases endorphins that give us that happy feeling. I have found that setting aside at least 20-40 minutes a day for exercise is important for my own happiness, and countless of my clients have reported the same.
You can go for a light jog or a brisk walk, bicycle, zumba, salsa dance, swim or do karate. If you prefer to work out at home, there are tons of videos you can buy, including Insanity, Tracy Anderson, or videos of at-home Pilates or yoga. You can also buy an urban rebounder, which comes with a workout video and folds up, making it perfect for a small apartment or home. Rebounding is terrific for your lymphatic system. No matter what your age, some form of exercise is vital for physical and emotional health.
Step #9 ~ YOUR TIME
You have gone through your busy day. Often, we feel charged up from the day and it can be hard to unwind, but if you can incorporate these simple practices into your life, you will sleep like a baby:
*Take an Epsom salt bath
*Do self massage
*Journal about your dreams and aspirations
*Create a vision board by sticking pictures that inspire you onto a board
*Light a candle and have a cup of tea
*Watch a movie that makes you laugh – laughing is one of the most
*Enjoy a baked apple with cinnamon and honey if you are craving something sweet – I know its not cake with frosting, but it is very good and satisfying. Try it!
*Just do nothing! :)
The idea at night is to treat yourself with some self love and relax.
If you are having a problem following the emergency instruction, needing to create a healthier relationship with food, your body, and the scale. I will be co-hosting the Peaceful Body Project with Kara Silva and Julie Rytelewski Stubblefield, Come find peace with us!
You can see the details here