Healthy [Whole] Tips for a Great 2014

Happy Monday friends and family!!

With the New Year fastly approaching, many are making/thinking of their New Year Resolutions. I have never been one to make New Year Resolutions. My husband was just asking me what mine were. And I couldn’t think of what I really needed or wanted to do more of in 2014.

For many of us we make resolutions every New Year, but rarely do we see them through the entire year. I believe this is because we make bigger resolutions than we can actually chew on. I decided to provide you with some smaller resolutions you can make as big as you want. Starting small is always easily more attainable. And small healthy steps can amount to big healthy rewards in the end.

These are some tips/ideas I want to implement back into my routine. I have to say that I have fell off the healthy band wagon the past year and I am ready to hop back on.

Healthy Tips for a Healthy Eating You: 

1. Eat a big salad at least 3x a week: You can start as small as 3x a week or as big as once a day. My goal is to have a salad at least once a day. Greens provide antioxidants and vitamins and minerals needed to protect against oxidant damage. Also great for neutralizing the body’s pH.
2. Make juicing a priority: When we juice we provide our bodies with a more absorbable form of nutrients and we can eat almost our entire days serving of fruits and veggies with just one juice. Great way to start the morning. Again can start with just one juice a week to one juice a day.
3. Go Meatless Monday: This allows for more veggies to be incorporated into our bodies, thus more antioxidant power. Better for you and better for the environment.
4. Eat only homemade sweets/treats: When you are forced to make your own healthy treats, you aren’t near as motivated to eat them. This used to be a big rule for me. I was rarely tempted to eat them, because it took time and effort to make them.
5. Ditch the latte’s twice a week: These drinks can add up to a lot of calories, fat and sugar. Skipping the latte a couple times a week, means less calories spent and money saved.
6. Drink up: Water helps hydrate the body from the inside out. It’s great for not only your whole digestive system but your skin. Aim for half your body weight in ounces.
7. Limit the Boozing: Only consume wine or beer a couple times a week. There are benefits to drinking wine, but too much can be detrimental to your health.
8. Pack snacks: Your less tempted to eat junk or be tempted to hit the snack bar at work, when you have your own healthy snacks to eat. Fill your lunch bag with carrots & hummus, celery & peanut butter, apples, crackers with hummus, almonds, greek yogurt, etc. 
9. Make time to plan your meals: Planning your meals for the week makes it easier to stay on track. If you have the food you need already on hand your less tempted to order take out or pizza.
10. Shop the outer perimeter of the grocery store: If you have ever noticed the healthy foods are on the outside of the grocery store. The middle aisles are filled with the chips and soda, so stay away. Your fresh fruits and veggies, dairy and meats are on the outside.
11. If you can’t pronounce it don’t eat it: Start reading ingredient labels. If you can’t pronounce an ingredient it isn’t healthy for you and needs to be avoided.
12. Cleanse the system regularly: Hot water with lemon helps to detox the body. Add it into your daily/weekly routine. Try milk thistle and dandelion root tea to help cleanse the liver. A big glass of water to start your day helps to rid the body of toxins.

Healthy Tips for a Healthy Physical You:

1. Workout at least 3x a week: This is more attainable for some than everyday. Try to aim for 30 minutes of cardio with some strength as well. You’ll be amazed at how much better you feel.
2. Get more Zzzz’s: 7-9 hours of sleep a night is optimal for great health. Sleep should be a priority, especially if in training. It allows the body more time to recover and restore, which is needed for anyone in any state.
3. Start a Plank Streak: The plank is a great strengthening exercise for the core. It will definitely improve your posture and your running. Start with 30 seconds and try to work up to 1 or 2 minutes. Try to end each workout with one.
4. Take the stairs: Start a new trend at work, and use the stairs instead of taking the elevator. You burn calories, while gaining great calves and a toned butt 😉
5. Do more walking breaks: Unless you have your dream job of running all the time or working out, we sit far too much in a day. After every 1-2 hours of sitting at the desk get up and walk for 5-10 minutes. This offers a mental break too.
6. Strengthen the arms with pushups: I used to do 50 pushups 4x a week, but again have been faltering. Try adding pushups to your workout routine whenever you workout.

Healthy Tips for a Healthy Emotional/Spiritual/ Mental You: 

Okay, so you might be wondering why this is important or relevant, but studies show how imperative it is to have a healthy mental, emotional and spiritual state. Toxic emotions are a real thing. The way we think and what we spend our time dwelling on is crucial to the health of our whole person!! I am all about a wholesome approach.

1. Read the Word More: I used to be great at diving into the Word every morning, but now it’s rare. I am starting small again with this. You can start with 15 minutes – 1 hour. When you make time for this, it honestly seems like there’s more time for everything else. This is a great way to mentally prepare yourself for the day. It always encourages and strengthens us.
2. Make time for yourself: This could easily be used for No. 1. Giving yourself 10-30 minutes of just you time everyday, or even 3x a week, is crucial to your all around health. Do whatever you love with this time.
3. Keep a Journal: Writing your thoughts is a great way to unwind and de-stress. It’s especially great before bed.
4. Leave the iPads, tablets, lap tops, iPhones out of the bedroom: Staying up late checking instagram, Twitter, or Facebook when you should be sleeping hurts your health. Making a rule that they can’t be in the bedroom past a certain hour or even at all, helps eliminate this temptation.
5. Make Prayer apart of your day or week: You really don’t have to make additional time for this. You can literally pray anywhere. Pray in the car on the way to work, pray in the shower, pray while you run, pray when you cook. I guarantee you’ll notice a difference in your whole mental, physical, spiritual, emotional being.
6. Make time for Friends & Family: Whether it’s a phone call or coffee date, make more time for your girl-friends, children, spouse or siblings.
7. Positive Self Talk: Start speaking with more positive words. Positive self talk is important to one’s mental health. Our words are powerful.

Here’s to a healthy, wholesome New Year!!

What are some ideas/tips for a healthier 2014 you have?