Where To Start
If you have been struggling to feel well, there are a few things you can do while waiting to work with me or another health coach. So often we overlook the basics and that is really where you need to start. Once you are consistent with the basics we can begin to incorporate more, and your body will be stronger and able to handle it. So, what are the basics?
1. Water – It is so important to be well hydrated. You need water for every function in your body, especially for energy and detox. At a minimum you should be drinking half your body weight in ounces every day. For example, if you weigh 150 lbs. you should drink at least 75 oz of water each day. I find it easier to keep track of by using the same water cup/jug each day. If you had a 30 oz water bottle and you needed the 75 oz a day, you know that 2-1/2 full water bottles each day would get you your desired intake.
2. Diet – Diet is usually the hardest area for people to remain consistent. With all the “food-like products” available, it is easy to be tempted or to just grab something not so good, quickly. The more you can plan, the easier it will be to eat well. You plate should be 50% veggies, 25% protein and 25% whole food starches + 2 TBSP of healthy fat. Depending on weight loss or weight gain goals, you can adjust your starches. You really want to shoot for 7-9 cups of veggies in a day and quality matters. Find farmers/growers in your area that use organic practices to grow their veggies and buy from them. You will get high quality veggies grown in local soil and picked when ripe versus many weeks before, like you find in the grocery store. This is also a great way to eat what is in season, in your area. If you cannot find a local grower, then be sure to buy organic in the store. Our food supply is overloaded with pesticides and our soil is so depleted, that conventionally grown produce just really lacks nutritional value and the chemicals are detrimental to your health. It can feel like you have to work really hard to find good quality food and that can be a barrier for many people. Another great option is finding a CSA group (Community Supported Agriculture) in your area. You typically pay a certain amount into the program, maybe help harvest or sort the produce and then you receive produce. This is a fantastic way to get produce you would not normally gravitate to and try it.
3. Steps – Before you join a gym or signup for the next “boot camp”, be sure you are getting a minimum of 10,000 steps a day. If you have a sedentary job, it can be a challenge. Ideas for getting your steps in would be a walk in the morning before work, a short walk over your lunch break, a walk in the evening after dinner. Be sure to get up every hour at work to walk around at least for a couple of minutes. Once you have consistently hit 10,000 steps a day and are able to keep it up, start incorporating those other workouts that you enjoy. You will be amazed at how good it feels to get 10,000 steps if you have not been.
4. Prayer or meditation – I may have listed this last, but it is arguably one of the most important things you can do. Mindset is one thing that can help or hinder your healing journey the most. I personally start my morning with a devotion, prayer, and journaling. It helps me get my mind right and allows me to focus on gratitude. When you are in the depths of a healing journey, it is important to always find where you can be grateful and to have faith that healing with come. There are many studies and books about the body holding on to past traumas and preventing you from truly healing and getting well. This is an area that your coach can dive into with you but be sure to incorporate prayer or meditation into your daily routine. Just 10 minutes each morning will do wonders for you mentally. It is amazing how you will begin to recognize the blessings being sent your way.
While many things are out of our control, there are many things we can control and making sure you are doing the basics is within your control. If they feel overwhelming, start with one and once you are consistent, add the next. This does not have to be a race. One step at a time is all that is needed.