health coaching

Three Habits That Will Instantly Upgrade Your Health

greens for breakfast
Photo by: Monika Grabkowska

You know that feeling you get at a really good sale? Like, when you find two great tops for what you could have spent on just one?

You get that high…. And it kinda makes you want to shop more (shopping math, right?).

Now, what if you took that same bargain hunter mentality and applied to the things we do for our health? 

It’s the cheapest (even free) stuff that goes the furtherest when it comes to your health.

You can get some serious bang for your buck, not only in terms of price, but the amount of time, effort, energy and “do I have to?” factor.

I’m all about high efficiency healthy living. Cause if it’s not worth it, why do it, right?

This is the sale rack of health habits.

And, OK, I’ll admit my ulterior motive is to get you high and hooked so you want more…

As in, like my [RE]NEW program… have you heard about it?

It’s the one I keep talking about that so far has helped 35+ people reset their habits, lose weight, boost their energy, de-bloat, learn new cooking skills, and look/feel better than ever.

Registration for the next group closes Tuesday, June 5! You can find all the details here.

drink more water
Photo by: Monika Grabkowska

Three Bargain Healthy Habits

1.  Drink 20 oz. of water before anything else.

We’re all super dehydrated when we first wake up in the morning. Think about it, you just went all night, that’s seven, eight hours (hopefully!) with nothing to drink. Even if you may not feel it yet, you’re parched. This is when you need to guzzle down some H20 and replenish your system.

Overnight your body went into detox mode. It took the opportunity while you weren’t busy doing  other things (like eating, thinking, stressing…) and did a little clean up. Now you need some water to wash that debris away and flush it out of your system.

I recommend 20-30 oz. of water first thing in the morning. Before coffee! This will rehydrate you, get things moving (if you know what I mean) and help balance your hunger levels all day long.

It’s really common to mistake hunger for thirst. And when you go into the day dehydrated you can be setting yourself up for insatiable hunger. Nip it in the bud with some serious H20 and see if your hunger level gets taken down a notch.

Something else to keep in mind: Coffee is super dehydrating. If you’re a coffee drinker, up your H20 intake even more to stay hydrated and curb cravings. For each cup, add two cups of plain water to maintain proper hydration.

I love starting my day with hot lemon water. I squeeze a quarter of a lemon in a cup of hot water and sip while getting ready for the day. I find this wakes me up and once I’m hydrated I don’t feel like I need caffeine as much. And come to think of it, I probably take in less caffeine as a result. Give it a try.

2.  Have greens at breakfast.

This is gonna sound kinda weird, but greens are kinda like sugar. The more you eat, the more you want. I’m talking about the dark leafy greens that make you think salad. The kale, spinach, chard… that wall of green at the grocery store that maybe you’re not totally sure what’s what or what to do with any of it….

I say have greens at breakfast because it’s a funny thing… When you start eating greens on the reg, it’s kinda like taking a drink of water when you’re thirsty and your body goes, “YES! Give me more of that!” And it’s like you can’t stop.

When you start eating greens regularly, your body wants more and you ‘ll start to crave them.

It’s a phenomenon that I LOVE seeing happen over and over again in [RE]NEW.

The logic here is the earlier you get greens into your body, the more you’re going to eat all day long. Why do you need to be eating as many greens as you can? Because they’re nature’s multi-vitamin/multi-mineral. Energy in plant form. They are health changing…. LIFE changing.

You could do nothing else health-wise other than eat more greens and you would see a difference. They’re that important.

Try sneaking some spinach or kale into a smoothie. Or add some sprigs to your scrambled eggs. You could even get ultra efficient and add a scoop of greens powder (I like this one) to water and drink your greens and H20. Like a two-for! (Ha! If I had a nickel for every time I’ve heard that twin joke…).

night time ritual
Photo by: Carolyn V

3.  Start a night time ritual.

Sleep is sorta like a prereq for a healthy day. If you haven’t gotten enough of it, you’ll go into your day at a deficit and your body is going to crave energy (ie. sugar) to power through.

So how do we maximize our sleep and make sure not only that we’re getting enough, but that it’s quality, deep sleep our bodies need? It takes a little bit of prep.

This is where having a night time ritual makes all the difference. It’s a routine that tells your body it’s time to wind it down, relax and get ready for sleep.

At a minimum you want to turn off all screens and electronics – anything with a blue glow – at least one hour before you want to be going to sleep. The light our phones, computers and TVs emit to our bodies is like the sun and signals that it’s time to be awake.

Use that hour to relax and unwind. Do something that you enjoy and feels nice, and relaxes you like having your favorite herbal tea, reading a book, stretching, journaling, doing a face mask or taking a bath or shower.

When you get in the groove and your ritual becomes routine it’s a signal to your mind and body it’s time to get ready for sleep. It will take you less time to fall asleep and you’ll get more of that deep, restorative sleep your body needs to be able to get up and do it all again the next day.

Ultimately you’ll wake up feeling more rested, you’ll have more energy, get fewer cravings and get more out of your days. That little gift of time for yourself truly is the gift that keeps on giving. Nothing to lose here.

Let’s Do This.

OK, here’s the thing. You know what you gotta do, now it’s just a matter of doing it.

It’s putting these things into practice consistently that’s the hard part. When you do, it becomes habit and eventually you won’t even have to think, you’ll just do, and reap all the benefits.

It’s getting over that hump.

A little support and accountability goes a long way.

That’s why I created [RE]NEW.

[RE]NEW is a 4-week kick in the pants that’s going to hold you accountable to your goal and help make sure you do this stuff.

And we go through the motions together – with a fun, low-key group. Everyone’s in the same boat, working toward similar goals to get healthier, feel better and maybe drop a few lbs.

What I keep seeing happen is people come out the other side of [RE]NEW with a completely different view of diets and eating and they feel free of old habits and mindsets that held them back.

Now, instead they’re more balanced, intuitive and they know how to feed and fuel their bodies to feel their best.

I can’t tell you how incredible it’s been to watch this over and over again.

Registration closes Tuesday, June 5, for my next (and likely last for 2018!) group. Get all the details and sign up here.

Megan signature

P.S. Registration for my next (and likely last for 2018) [RE]NEW program closes Tuesday, June 5! This is my 4-week summer wellness program that’s so far helped 35+ people reset their habits, lose weight, boost their energy, de-bloat, learn new cooking skills, and look/feel better than ever. Get all the details and sign up here!

 

Note: Some of the links contained in this post are affiliate links through which I have the opportunity to receive a small commission of sales. All commissions are used to help fund this blog. Thank you for your support!

Megan Adams Brown, CHC, helps families find healthy routines that work, with no more “what’s for dinner?” stress, and a lot better food. Her family meal plans help moms take charge of their kitchen and their own health, leading to more vegetables and less junk all around. Megan also specializes in working with food allergies and sensitivities and shares allergy-friendly recipes on her blog. To learn more click here.

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