After taking a little time off I am getting back into the swing of things. The holidays were nice. We spent the holidays with family and, unfortunately, the boys spent most of winter break battling sickness. We didn’t follow a routine which was very refreshing, but it is hard to get back on track and back into our normal routine.
Along with not following a routine, we were more lenient with our nutrition. To be honest, I did enjoy a few extra drinks and my fair share of Christmas cookies. I also have not been to the YMCA the entire break, which if you know me, is part of my daily routine. I did manage to incorporate movement into most days, by following at home workouts. So here we are, and it is already more than half way through the first week of January and I still find myself struggling to get back on track. Is anyone else with me, are you struggling to get back on track after the holidays despite setting New Year’s Resolutions? It is not too late!
Here is my best advice. Do not beat yourself up over what you did or did not do over the holidays. That won’t help. Focus on what you can do going forward and start doing what is necessary to find your optimal wellness in 2018! Below are my suggestions to getting back to reality and back on track to starting 2018 off strong, even if it is a few days later than anticipated.
Prioritize Sleep. Getting adequate sleep is an important part of finding optimal wellness. Your body needs sleep to restore, rejuvenate, and repair. Adequate sleep can improve memory, decrease inflammation, decrease stress, and so much more.
Be mindful with your nutrition. I find that I make better choices and eat less, or at least snack less, when I eat three balanced meals per day. Start the day off with a nutrient dense breakfast. I have found that if I stock my refrigerator with plenty of options for a healthy lunch I tend to not skip lunch and snack less. Plan your dinners out for the week, this makes it easier to stick to your nutrition plan. I like to keep meals easy and simple when trying to get back on track, so I don’t create any unneeded stress. Remember, it is important to find a nutrition plan that fits your needs, there is no one size fits all approach.
Drink plenty of water. A good rule to follow is to drink half your body weight in ounces of water, for example if you weigh 100 pounds you should drink 50 ounces of water. You will want to add more water if you are active or drink diuretic beverages such as coffee or tea. There are many health benefits of being properly hydrated, including detoxifying your body, increased energy, promoting weight loss and so much more.
Get moving! As I mentioned above, I was able to incorporate movement into many of the days over break. I know for myself that keeping active helps me feel my best. Exercise has been shown to improve mood, increase energy, assist in weight loss, lower your risk of certain disease along with many other benefits. It is important that you find a form of exercise that you enjoy and will stick with. It might be walking or running outside, yoga, Crossfit, home workouts or something else. Find something that challenges you, is fun for you, and keeps your interest.
One last thing. Get outside if possible, soak up some Vitamin D, also known as sunshine. When the sun has been out here in Wisconsin, the temperature has been either below zero or in the single digits. We did finally brave the cold and go to the zoo on the last day of break. We took in as much sunshine as we could as we walked from building to building. I have to say I truly think it helped. 5 to 10 minutes of sun exposure on bare skin 2 to 3 times per week allows most people to produce sufficient vitamin D. Vitamin D helps support immune function, brain function and the nervous system. It is also helpful in maintaining healthy bones and teeth, reducing depression, supporting weight loss, along with many other health benefits. Consider taking supplements if you live an area of the country where you don’t get much sunshine for an extended period.
I hope this helps you get back on track to finding your optimal wellness in 2018! As always if you would like additional support, I am here for you and would love to help you reach your 2018 goals. I am currently taking 1 on 1 clients and have openings for my February 21 Day Sugar Detox Group.
Jamey Floreck, NTP, CPT