Make a plan to create a new habit
It’s human nature that we like to be accountable – it is definitely a tool that will increase your success in making changes and the reason why ‘diet programs’ are so appealing to many.
So to start with, make a plan (either with the help of a healthcare practitioner) or make your own. Now this bit’s important – write it down, and be specific including every detail of why, what, how and for how long. For example; for the next two weeks, I will drink two litres of water each day. Really think about how you are going to achieve that goal and address any perceived barriers, like in the case of this example, how to keep track of the amount you are drinking. So you might decide to buy and fill a two-litre bottle each day and make sure by 5pm it is empty each and every day. This is actually one of my routines and my kids are set the task of filling the bottle each and every day. All I have to do is drink it!
If you are making changes that involve your family, discuss the changes you are planning to make; having them on board is so important. My kids motivate me every day to go the extra mile to ensure good health for all of us. The little things add up, so keep chipping away.
Don’t take on too much
Slow and steady wins the race when it comes to making lifestyle and dietary changes. Many people after reading an inspiring book or listening to an inspiring speaker come away fired-up and motivated to make changes to their own or their families diet. This often develops into a state of overwhelm (for everyone involved), failure and disappointment.
Try to choose one thing to focus on and as you succeed, move to the next. If something becomes a struggle, then choose another focus and go back to it later. Change should be only positive – if you are frustrated or fed up, then rather than abandoning all hopes of a healthy future altogether, just try something else.
Clean-up your pantry
If you don’t want to eat (or your kids to eat) something, then don’t buy it. Out of sight, out of mind is my motto.
So if you choose to clean-up your diet, then you’ll need to start with your pantry. I have a very detailed pantry guide here to get you started. Like I’ve said above, don’t go into overwhelm, just pick one food and each time you shop and choose a healthier product. Perhaps start with the oil you cook with or the type of sweetener you use.
Eat Breakfast
Breakfast is a meal that really sets your day up both nutritionally as well as mentally and emotionally. Studies have proven that adults and children who skip breakfast or have an inadequate breakfast are much more likely to make poor food choices throughout the day and in the long term generally.
Don’t go hungry
It is really important to keep your blood sugars stable to avert any cravings developing (especially if sugar and refine carbohydrate is your weakness). To do this you need to make sure you eat regularly and avoid becoming famished at all costs. Feeling hungry is when most people make poor food choices. Again this has little to do with willpower; rather your brain’s survival mode kicks in driving you to find a food that will engage the reward system of your brain.
Often that tends to be a processed or fast food (which does a much better job than any whole food would at satisfying your primal instinct – but at a cost of course). So it is also really important not to grocery shop before a meal, it’s best to always shop on a full tummy (and always with a list).
Drink Water
You will feel so much better mentally and physically if you are hydrated (and, therefore, more likely to succeed with change). So if you are not drinking enough water, this should be one of your starting points for creating a healthier you.
Many people confuse thirst with hunger, as hunger and thirst signals are both controlled by the same part of your brain. Have you ever eaten but don’t feel quite satisfied? Perhaps you’ve addressed the wrong signal!
Why do you need water?
We all know that water is essential for us to stay alive, but we often forget how important it is for us to stay well and thrive. Over 60% of our body weight is water. The role it plays in the proper functioning of every system of our body is critical, we simply cannot function efficiently without it.
If I were to list the functions of the human body that are dependent upon water (and the health complaints that improve with proper hydration), I would be posting on this humble fluid for the rest of this year. So instead I will put it simply and say that you require water:
to digest food,
for your brain and nervous system to function,
for your body to be able to eliminate toxins and waste,
to transport vital nutrients to the cells,
to lubricate the joints, organs and tissue of the body,
to control body temperature,
for immune responses,
for energy production,
for hormone balance and reproductive function,
for your metabolism and weight control,
to LIVE, LOOK and FEEL great and to be WELL.
I believe that the reason why many people look and feel older than they should is because they are in a state of chronic dehydration. Remember if you feel thirsty, you are already dehydrated. I love my plant analogy – when a plant is not watered regularly it becomes dry (wrinkled), then wilted (tired) and finally begins to die (becomes unwell). Are you tired, wrinkly and unwell?
How much?
So you need to work on being hydrated, to make it a HABIT. Don’t delay, your health and well-being depends upon it. Aim to drink around 2 litres of water every day, and more if you are exercising, consuming caffeine (tea, coffee, energy drinks) or alcohol. I always like to monitor how much I consume – it’s the control freak in me! For me I only drink Hydrogen Rich Water. If you are interested in knowing the benefits of this water opposed to tap or bottled water click on this link https://freedomeramembership.com/o/ebook/?a=KateSouthall
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