10 Mindful Ways to healthier living without going to extremes
This holiday season, I maintained my weight by following these mindful habits. I think it’s unrealistic to expect to lose weight during the holidays but enjoying the occasional treat shouldn’t break the calorie bank. After all, Christmas and New Years are just one day and not all of December. So, I let go of the guilt, and focused on these 10 actions that helped me maintain my weight during the holidays. I’m not a fan of extreme diets either, I’ve found that being mindful of what I’m eating, how the food makes me feel, and moving more is a sustainable model to weight management.
- Strive for 8 hours of sleep. I know, it’s hard, especially at my age but when I do get 8 hours, I feel amazing. Maybe naps count?
- Drink 100 ounces of water a day. I drink 2 glasses upon waking and I strive to drink a full glass before each meal. When I get my 100 ounces in, I’m not as hungry and I feel better. After all, our bodies are made up of over 50% water.
- Move more, take an extra walk or workout. Do a short workout video on YouTube, there are thousands of them. I personally like the stability ball workouts, very versatile and support my back.
- Focus on Protein and healthy fats. A turkey or chicken roll with avocado and tomato, yum!
- Eat more fruit and vegetables with a focus on vegetables. Add riced cauliflower to soups or stir fry. Make vegetable soups in the winter. Add celery and spinach to a protein shake.
- Eat when hungry and stop when you’re no longer hungry or hear the natural sigh. I learned about the natural sigh in weight watchers. Our bodies signal us by a deeper inhale and exhale when we are satiated before our brain registers that we are no longer hungry and have eaten enough.
- Chew food 30 times before swallowing. This one is really hard for me as I’m used to eating fast and before I realize, I’m half-way through my meal and I didn’t even taste it. I’m still practicing.
- Put down the fork between bites. Ah, the art of slow food I am still striving for.
- Take smaller portions allowing more if hunger persists.
- Meditation and relaxation. I can’t say enough about this. With the holiday season and the busier we get, the more we need to meditate and relax. I am lucky enough to live near four wonderful hot springs in the Colorado Arkansas and San Luis Valley, stay tuned for an upcoming blog about them soon.
