Wow! What a month this has been! Are you ready to get back to your routines? As we come down from this whirlwind of Yom Tovim and head into the winter months, many of you may be considering ways to take control of your health. Here are five health tips you can implement into your day. It is my hope that these tips will help you reset after the holidays or create new, healthful habits to implement for life. (Please note that these suggestions are not meant to be your individualized plan. Please discuss your individual needs with your physician and registered dietitian.)
I.
Deep Belly Breathing
·
We know that stress is
a contributor to many health issues and may also impede your ability to make
healthy lifestyle choices. Finding small ways to manage your stress can make a
big impact on your overall health and wellbeing.
·
Close your eyes, find a
comfortable seated or lying down position, relax your shoulders, inhale and
push your belly out counting to four. Exhale and bring your belly inward and
count to four. Repeat 10 times.
·
You can do this at any
point during your day as many times as you would like.
II.
Hydrate
·
According to the
Academy of Nutrition and Dietetics, women need an average of nine cups of water
daily (72 ounces), and men need an average of 12.5 cups (100 ounces). An
increase in physical activity or environmental temperature will require
additional water intake.
·
Use a refillable water
bottle or designate a large cup to be refilled throughout the day.
III.
Increase Fiber and Eat at Regular Intervals
·
Increasing fiber intake
can help improve digestion and relieve constipation.
·
Slowly add fiber into
your diet.
·
Increased fiber intake
should also be combined with increased fluid intake to avoid constipation.
·
How to include more
fiber: Make half your plate vegetables at lunch and dinner. Include one cup or
one whole fruit at breakfast. Choose fruit and or vegetables for snacks.
·
Eating at regular
intervals will help balance your blood sugar throughout the day. This can help
minimize cravings of less nutritious foods, avoid overeating, and stabilize
mood.
Here is a sample 1 day
meal plan. (No portion sizes are given here since your portions may differ from
another reader’s.)
Here is a sample
menu:
Breakfast: yogurt bowl with plain Greek yogurt,
fresh or frozen fruit (sweeter fruits, like bananas or mangos add natural
sweetness to the yogurt), and cinnamon. (If you choose a nonfat or low-fat
yogurt, add one tablespoon of nuts for fat and flavor.)
Snack: Sliced
peppers and hummus.
Lunch:
Canned salmon salad sandwich on whole wheat bread (647 brand found at most
local grocery stores, is a good option) with lettuce or spinach, tomato, and
cucumber. Add a handful of baby carrots and a small piece of dark
chocolate.
Snack: Apple
and a cheese stick or a handful of almonds.
Dinner: Chicken
with spice rub, sweet potatoes, broccoli, and fresh fruit.
IV:
Increase your Movement
·
This does not have to
be a formal exercise routine, although that is encouraged when possible.
·
Plan a 30- to 60-minute
brisk walk five days per week. (Shabbos is your easy one!)
·
Put a timer on your
phone, computer, or Smartwatch as a reminder to get up and move every 30
minutes or so. A few suggestions for this time are to stretch your legs and back
and walk up and down the stairs a few times, do 50 jumping jacks, or march in
place or around your space for two minutes.
V:
Adequate Sleep
·
Sleep is sometimes
underestimated. However, it is important for our bodies to have adequate time
to rest. It also helps improve stress as well as curb sweet cravings.
·
Turn off all devices at
least one hour before bedtime.
·
Limit alcohol
consumption to no more than one drink per day for women and two drinks per day
for men.
·
Aim to get around eight
hours of sleep.
After
eating so many delicious meals and maybe falling off your routine, you may
notice a change in the way your clothing fits or the number on the scale. This
is normal, temporary, and okay! Take one tip, set a goal to reach, be specific
with your goal, and reassess. Our holidays come and go every year. Their
predictability can be used as a tool to help plan and implement healthy habits
for success. I hope these tips are helpful for you and motivate you to improve
your health.
If you
have any further questions or would like to learn more, feel free to contact
Tzipora Hastings at Hastingsnutrition@gmail.com, or
visit our website to schedule your free 15 minute discovery call to see how we
can best help you (www.hastingsnutrition.com).
