As a result, many of us spend so much time studying all of the healthy living information being thrown at us that we don’t have time to actually act on any of it. When faced with too much data and myriad decisions, we often end up choosing not to make any decision at all until gathering all of the facts. However, science is constantly evolving; those who wait for definitive answers to all of life’s health questions begin to feel overwhelmed and unmotivated.
While health is often defined merely as the absence of disease or abnormality, it is actually much broader. Optimal health is the soundness of both the body and the mind. When the condition of good health is maintained by proper diet, exercise and habits, it is known as wellness. For those who desire to live lifestyles that promote wellness, learning to process the vast amount of information presented to us is vital.
Wellness information is sometimes passed along through friends and family, but more often than not, we get our ideas from other
Hopping around from guru to guru and being disappointed with the results, or lack thereof, has led savvy women to become empowered when it comes to their health. In the process, they have learned a very big lesson. Modest lifestyle changes can add up to major results. You don’t have to be a raw-egg-drinking-ultra-marathon-running-twenty-four-seven-workout fanatic to live a healthy lifestyle. In fact, you can be fantastic just by making a series of moderate changes and good decisions over time.
Learn to Recognize Quality Data. Whenever you encounter new information that may impact your wellness journey either negatively or positively, you should be asking yourself these questions. Does this person sound like they know what they’re talking about? Does what they’re saying sound reasonable based on everything else I know about healthy living? Do I have a reason to believe this individual? You can’t possibly absorb everything you hear, so you must filter all of the information and sources, and choose what you retain wisely.
Make the Commitment. Your mother was right when she said that practice makes perfect, and there’s no better time to start practicing than now. Knowing what you should want and actually wanting it are vastly different. You already know that you should strive for a healthy lifestyle that includes a strong balance of mind and body wellness. However, you must actually commit to taking the necessary steps towards achieving your goals lest they be made in vain.
Set Realistic Goals. In order to reach your wellness goals, you need to commit to eating no less than 6 meals a day consisting of exactly 200 calories each, and you are no longer allowed to ever have chocolate, fruit juice or anything with sugar. You should be waking up at 2am every night to drink an 8 ounce low-carb, low-calorie, low-fat protein shake in order to jump-start your metabolism (You can go back to sleep afterwards). In addition, you need to work out at least twice a day, every day - an hour of cardio in the morning before work and 45 minutes of weights in the evening before dinner. Is this a plan that you are willing to commit to for the rest of your life? Obviously not. So be careful not to make plans like this in the name of creating a healthy lifestyle. There is no way that the average person will be able to make all of these drastic changes, and planning to do so is a recipe for failure.
Follow The More or Less Philosophy(SM). If you integrate small changes into your life every day, they will add up over time and make a huge difference in the way you look and feel. Sometimes the small change is doing just a little bit less of something - like watching one less show on TV so that you’ll have time to workout, eating a few less chips at lunch time, or using less salt in your favorite recipe. Other times, the philosophy requires you to do a bit more of something beneficial. How about working in the garden more this year, parking in the last row of the parking lot more often, motivating yourself to achieve more than yesterday?
While these types of changes may seem miniscule, the More or Less Philosophy has been proven to be beneficial. For example, researchers at Pennsylvania State University found that those who ate a little more (salad with fat-free dressing) before their meal ended up eating about 100 fewer calories in the main course. If done regularly, this alone could lead to a ten pound weight loss in a single year.
Find Like-Minded Friends. Women often connect with friends that have similar interests. Take some time out to think about who you tend to spend your free time with and what you do during that time. If you want to live a truly healthy lifestyle, it helps to hang out with folks that are trying to do the same thing. This does not mean that you need to get rid of the pals you have now. Instead, just expand your horizons and include new and different individuals into your circle. Try to meet up with others who share your interest in healthy living so that you don't have to travel the journey alone.
Take Control of Your Health. According to recent research, there are 5 major drivers of our overall health, but a whopping 40% of our total health is affected by our own personal behavior. What you choose to eat, how active you choose to be and whether you choose to smoke or use drugs – all of these are completely in your control. Make good decisions and choose wisely.
Release Your Feelings of Guilt. So you missed an entire week of workouts, ordered delivery 4 nights in a row and finished off an entire pan of double-chocolate caramel supreme brownies by yourself, eh? While this definitely is not the type of week that you should consciously incorporate into your schedule, once it happens, just forgive yourself and move on. No one is perfect, and you have to accept that you will have setbacks. The most important thing is not what you did but what you’re going to do about it. According to the Mayo Clinic, after a splurge you should not punish yourself by avoiding your favorite food or skipping meals. These perceived "solutions" are more likely to fuel your craving and lead to more overeating. Learn from your experiences, and make better choices the next time around.
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While no one can be expected to revolutionize behavior overnight, you can make up your mind to begin your wellness evolution today. Starting on Monday morning or January 1st can be oh-so-tempting, but don’t let the calendar trick you into thinking that there’s any better time than right now. The first step to a healthy lifestyle starts in your mind – not in the gym. Your journey begins the moment that you make the conscious decision to change the way you think. So, what are you waiting for?
Amber O'Neal is a fitness & nutrition expert and owner of Cafe Physique. Her business specializes in nutrition & wellness coaching, personal training, and yoga/pilates training. Cafe Physique is headquartered in Atlanta and offers coaching services nationally via phone and email. Visit www.CafePhysique.com for more information.
