LOVE Your Healthy Self!
Did you resolve to “eat better”, “lose weight” or “be healthier” in the New Year? How are you working toward achieving those goals? Are you on a steady diet of broiled chicken breast, brown rice and steamed greens? Are you putting in long hours at the gym and miles on the treadmill?
Are you enjoying yourself?
If you are, that’s great! If, on the other hand, you can’t wait to reach your goal weight and get off this “diet”, watch out – you may be able to achieve your health goals, but maintaining your new lifestyle (and weight!) will be difficult if you don’t enjoy it. Here are some tips to help you LOVE being healthy and make those habits stick!
LOVE Being Imperfect
The new year always starts off ambitiously; people like to get a fresh start on their personal health, new projects are started, plans to reconnect with old friends are made… It’s easy to overbook yourself and to let those visits to the gym slide, or to grab a quick bite at the drive-thru instead of sitting down to a home-cooked meal.
The path to a healthier you is not a straight line – there are going to be many bumps along the way, and sometimes you might even feel like you’re going backwards. It’s OK – we’re only human! Remember the 80-20 Rule: As long as you’re making healthy choices at least 80% of the time, it’s fine if you slip up – or intentionally indulge! – the other 20%. Life happens, and you don’t want to be so focused on your goals and resolutions that you can't enjoy it!
LOVE Flavour
Healthy eating doesn’t have to mean endless salads and celery sticks. Food can be healthy and delicious, and there are ways to add flavour without adding fat, sugar and salt.
Vegetables and fruit have a lot of inherent flavours, like the earthy sweetness of roasted vegetables, the bright tartness of citrus or the sweet-tanginess of tomato.
Herbs and spices are a great way to add flavour, but may be intimidating if the only spices you know are salt and pepper! Try experimenting with common combinations, like lemon and dill on fish, or thyme with poultry. You can also draw inspiration from world cuisines; for example, garlic, basil, oregano and tomato are popular in Italian cuisine, while cumin, cayenne and lime are frequently added to Mexican dishes.
LOVE Being Active
Some people love going to the gym. They love sweating it out on the treadmill or the elliptical, then working through all their muscle groups with the weights.
Others dread going to the gym. They hate the monotony of the machinery and just can’t seem to push themselves through the workout.
Whether you love the gym or not, there are many ways you can stay active. If the gym is where you feel you can get the best workout, switch things up by trying out a class, working out with a friend or getting a personal trainer to introduce some new exercises into your routine. If the gym is not for you, try a new sport (make it extra fun by including your family or friends), take up dancing (pole-dancing?) or yoga, buy a few exercise DVDs (seriously! Or try them free on YouTube) or sign up for a bootcamp.
If just the thought of exercise is discouraging, don’t despair – you only need 30 minutes of exercise per day to stay healthy, and it doesn’t even have to be all at once! Add a little bit of activity to your day by parking a little further from your destination, taking the stairs, walking to your coworkers’ desk to tell them something instead of sending a message, getting off the bus a stop or two early, or going for a brisk walk at lunch to clear your head. Think outside the box… and gym!
LOVE Staying Hydrated
As dietitians, we love talking about food, so sometimes we forget about the other side of the equation – fluid. Staying well-hydrated helps you stay alert and keeps all your cells and systems functioning properly. It can also help control your cravings – thirst is often mistaken for hunger, next time you are itching for a snack, try having a glass of water first to see if it will satisfy you.
Water is the best choice for staying hydrated, as it contains no calories. Black coffee and unsweetened tea can also be good choices – contrary to popular belief, the amount of caffeine in these drinks does not dehydrate you. However, too much caffeine is not good for your health! Limit coffee consumption to up to 3 cups per day, or 9-12 cups of tea. Liquid calories, like those from pop, fancy coffee drinks, sports drinks, juice and alcohol do not fill you up the same way that solids do, making it easy to take in more calories than you need in a day!
Some people find that carrying a water bottle around (clear, so you can see how much you’ve been drinking!) helps improve intake, while others like having a glass at their desk to refill throughout the day. If you are not a fan of water by itself, perk it up with a few slices of citrus, frozen cranberries or cucumber slices.
LOVE Winding Down
While not directly related to nutrition, adequate sleep and good stress management are also important for a healthy you. High stress levels and lack of sleep can increase your levels of cortisol, a hormone released in response to stress that can promote fat storage and weaken your immune system. Not getting enough shut-eye can also contribute to overeating, as you are awake for more hours, giving you more opportunities to eat, and fatigue tends to make unhealthy choices a little more tempting.
This goal can be difficult to tackle with our busy schedules, but take some time to review all your commitments. Are they activities that you must do? If not, are they things that you enjoy doing? Are there any tasks you can delegate to others? Carefully evaluate any new commitments that come your way and don’t be afraid to say no!
Take some time for yourself at the end of the day, even if it’s only 5 or 10 minutes. Do something you enjoy, like listening to relaxing music, reading a book, light stretching, meditating, or reflecting in a journal. While it may seem selfish, taking good care of yourself will better prepare you to take care of all the other people and commitments in your life!
What are some of your tips for an enjoyable healthy lifestyle?
