The power to live a healthy life is inside you. That was the theme of the Phoebe Sumter Women’s Health Conference I spoke at this past weekend. Hundreds of women gathered at Georgia Southwestern College to learn how to take control of their health. There is no way I could turn down the opportunity to impact these women’s lives. My intention was to inspire and empower to change.
I spoke from the topic of “Your Health…Your Way.” I like to come from a place of practicality. It’s so easy to get caught up in trends and comparing ourselves to others. Whether it’s taking a spin class, crossfit, or hot yoga. Every fitness craze isn’t for everybody. So, you have to figure out what works for you. Most importantly, you have to find a strategy that is sustainable. If you choose something that is too difficult to maintain, you’re more likely to quit.
Since it’s about a lifestyle change and not about a “diet”, I want to offer some practical strategies for eating and working out. I call it my Eat SMART, Workout HARD plan.
Eating SMART is about “mindful” eating. It forces you to pay attention to what you’re eating. Eating SMART means to eat with the following guidelines:
Simple ingredients – read food labels to ensure you recognize the ingredients and can pronounce the names. If you don’t recognize it, don’t eat it. Also, look for words ending in “ose” (fructose, dextrose, sucralose, lactose, etc.). These are all synonyms for sugar.
Measure your portions – be mindful of portion sizes. Measure your food if possible, at least until you get a better understanding of appropriate portion sizes.
Accessible Snacks – keep healthy snacks handy. If you’re unprepared and end up hungry, it’s more likely that you will grab the first thing you can find. That’s usually not healthy. So, keep healthy snacks accessible at work, in the car, and at home.
Real foods – limit processed foods and replace them with whole, real foods. Add fresh fruit or veggies to every meal – fruit with breakfast and include leafy greens with lunch and dinner.
Tasty foods – add flavor to your food by using fresh herbs and spices. Experiment with different herbs like cilantro, parsley, thyme, dill, etc. They are good replacements for table salt. Also, use spices like cayenne, paprika, cumin, etc. These are great ways to add flavor without using heavy sauces or cheese.
These are great starts to get you on track to living a healthier lifestyle. In conjunction with eating SMART, you should avoid skipping meals, especially breakfast; stop eating at least two to three hours before you go to bed; make sure you include proteins, carbs, and fats at every meal, and drink plenty of water.
I know the typical recommendation is to drink two to three liters of water per day, but if you’re doing “Your Health…Your Way” I want you to make this work for you. Start where you are. If you’re not drinking any water at all, add a glass with each meal and build your way up.
In my next blog I will share with you what it means to “”Workout HARD.” In the meantime, you can get ready for summer with my new 21- Day Jumpstart Challenge. It begins June 1st. This will be a group coaching program with no more than 12 participants per session. So, REGISTER NOW!