Get Back to Basics
It's super easy to fall into the January trap of getting a "restart" or doing a "detox" to "reset" after the holidays.
It's the same trap used by diet programs that draw you in with promises of quick results but keep you stuck in an endless cycle of restriction and weight gain because...their sh*t doesn't actually work.
So what is a person who wants to feel better and be healthier supposed to do, then? 🤔
Keep reading... ⬇️
#1 -- Drink Enough Water
Water doesn't have to mean plain, boring water if you hate it. Flavored beverages also count. Caffeinated beverages count. Foods with high water content like soups or certain fruits and veggies count.
"Enough" varies by person. People who exercise need to take in more water. If you're thirsty, you need more to drink. Other symptoms of mild dehydration include: fatigue, headache, cramps, dry skin/eyes/mouth, weakness, and dark-colored urine.
If you're not thirsty and your urine is light-yellow or clear, you're probably good.
#2 -- Eat More Veggies
Are you getting 2-4 cups per day?
If not, start there, not with restrictive diet programs or weight-loss shakes.
All vegetables count. Fresh, frozen, canned, raw, cooked, conventional, organic. If you're not getting 2-4 cups, worrying about which type is "healthier" or "better" for you is missing the point.
Step 1 is just getting enough of them, because most Americans don't, and that's a problem because vegetables (and fruits) are packed with antioxidants, vitamins, water, fiber, and other key nutrients.
#3 -- Prioritize Protein
How much depends on your goals, but 0.8-1.2 grams per pound of bodyweight per day is a good starting point. Or just shoot for 1 palm-sized serving per meal and go from there.
Examples of protein include: meat, fish, eggs, dairy products, soy products, tempeh, legumes, and certain grains. You CAN be vegetarian or vegan and get enough protein; it just takes more effort and attention because most plant foods are not complete sources of protein and animal products are.
Protein powders can be helpful if you're not eating enough across your meals. If you're not consuming optimal amounts of protein, it can negatively impact your ability to build and maintain muscle, control your appetite, maintain bone density, fight off illnesses, and recover from injuries.
#4 -- Move Throughout the Day
In my years as a personal trainer, I've had some clients complain about not making enough progress. The majority of those clients had sedentary jobs, barely got 5,000 steps a day, and came to the gym one time a week for our 30-minute session.
Whether or not you are engaging in organized exercise at the gym, you need to move your body. In addition to boosting your metabolism and improving your digestion, movement is key for maintaining joint health and muscular function.
If you want to remain healthy with basic mobility as you age, you need to keep moving now. Sitting in your car en route to sit at your desk all day before returning home to sit on the couch ain't it.
Move more. Move daily if you can. It can be a workout. It can be stretching. It can be walking the dog. It can be a few 5-minute movement breaks throughout the work day. Just move. Because if you don't move now, while you can, at some point you'll start to lose that ability.
#5 -- Sleep
People pay a lot of money for popular diet programs because they want a quick and easy solution. Ask just about any fitness professional, and they'll tell you sleep is the magic bullet you've been looking for. Bonus, it's free.
Adults need 7-9 hours per night. If you're not even close, you don't need a diet, you need a nap.
Chronic sleep deprivation can impact recovery, immune function, heart health, hormones, memory, and cognitive function.
Many people have life situations (new baby, night shift) that screw up their sleep schedules. In those cases, there are some things you can do to help you get the most sleep possible during challenging times.
For others with chronic problems falling asleep or staying asleep, consult a doctor or sleep specialist as it may be the result of an underlying condition.
The bottom line: If you can't check off each of these five items most of the time, save your money, skip the restrictive or trendy diet programs, and start doing the basics.
Think of it like this. No one in their right mind would spend a ton of money on fancy furniture and fixtures for their home if the foundation wasn't structurally sound. If you're not covering your basics, your foundation is not structurally sound, and all the expensive supplements and meal replacements in the world will not change that.
The good news is it's never too late to start fixing it, it doesn't have to take a ton of time or effort, and you don't have to do it alone. If you need help figuring out where and how to start, email me. I'm here to help.
