I think a lot of us know what to do, generally speaking but forget, get distracted. Which is fine. We just need a jingle or mnemonic to remind us, occasionally.
We DONT need lists or Excel spreadsheets.
There is another expression for healthy living.
It’s called normal living.
You KNOW its not normal to lie on the couch all day or even to stare at your phone forever. Or even, for that matter, to just sit at a desk for hours on end.
So let’s be clear about one thing: overthinking is not necessary. In fact, being obsessive about stuff is a disorder in itself. The idea is to make it simple, doable, (re)memorable.
So, I have tried a mnemonic for you, but you have to rescramble the letters from the list below. Good luck!
I’M NO SLOUCH, MA’M!
Meditate and / or learn to be mindful
This is pretty foundational, we believe, and this is based on science, not tie-dyed star-gazing. Give it a go. And before you object, yes, you do have time to meditate for 5 minutes and to learn mindfulness.
Its not a 3 hour Ommmmmmmm session : )
Move around as much as possible
No, you don’t have to buy a standing desk, but you can; no you don’t have to row to China, but you can. Intuitive fitness keeps the choice yours, or if that’s too much strain, try . Hint: take the stairs every time!
Here’s the deal: 6-9 hours, depending on your biology / environment, etc. A very small percentage require less and more. I’m not going to look this up; I used to run a polysomnograph company😀
No, you don’t NEED to nap. If you are tired, sure, limit naps to 30 minutes. Being chronically overtired is extremely unhealthy, it’s like having a permanent hangover. We recommend you try this, and / or this.
Seriously. Lighten up. The world IS funny, your life IS funny. Of course it is. Seriously.
Herb Kelleher, late founder of Southwest Airlines, famously opined that you can’t find attitude on a resume; the company’s ‘approach is all about finding funny, outgoing people’. Look where that got them – 43 years the only consistently profitable airline in the U.S. Nobody else is even close. If you want to say well, it’s logistics, dollars to donuts Kelleher would say, no: it was the culture. Make ’em laugh. Goes hand in hand with treating people right – also part of the Southwest culture.
Note: He was NOT a model of fitness or healthy living in any other way! But he did live until 88 : )
Hold Your Head High
Be assertive No need for me to elaborate – definition, benefits and methods are outlined here.
Ginger, garlic, turmeric, chia, avocado, yogurt, almonds, spinach beets, raspberries, dark chocolate!
a) Put all that in a blender = breakfast!
b) saute, bake, through the day. Mix it up as you wish with bok choy, broccoli (yuk), oats, green tea.
And consider taking your Vitamin D because the body stores vitamin D from summer sun exposure, but it must last for many months. By late winter, many people in colder climes are deficient. See here for our choice (on balance, scientist suggest D3 is a better option than D2),
Ask Yourself Why you Don’t want to Eat Healthy
What is stopping you? Write it down. And then tap into your motivation. Make adjustments here and there. You won’t find a ‘perfect’ program, but slowly you will develop habits that become ingrained.
Maybe your motivation is better health, maybe it’s to fit into a coveted bikini. Whatever it is, science has your back. Who thought you could go on an effective diet that allowed you to eat steak once in a while or salmon more often?
Not manically, just create a system that you tend to. It obviously helps, just ask Marie Kondo fans. See, for example.
- Simply having a more efficient system to keep track of your papers and appointments can help minimize stress-influenced conditions.
- Likewise a cluttered environment is difficult to dust and clean.
- Your productivity will shoot up when you’re not always losing things and can free time by focusing on tasks at hand
Investigate & Identify
Investigate your food cupboard and identify what belongs, what doesn’t, what is old, what should be used, what not. Cleaning your cupboard and making a plan for it is weirdly satisfying.
See this Harvard Health Guide for the full list,
‘Look for: Salted or smoked nuts and seeds. These are high in sodium and may include additives for flavor.
Replace with: Unsalted, unflavored versions. Sprinkle them in salads, sauté them with vegetables, or eat as a snack.
Look for: Bread, rolls, pastas, crackers, cereals, pretzels, chips, and pancake mixes. Many of these products are made from refined grains, such as white flour and white rice, which are easily digested and can rapidly elevate your blood sugar.
Replace with: Whole-grain versions of the same foods, such as lentil pasta, whole-wheat crackers, or whole-grain tortilla chips. The first ingredient listed needs to start with the word “whole.”
Look for: Instant cereals, such as flavored oatmeal or Cream of Wheat, which may be high in sugar and refined carbohydrates.
Replace with: Whole-grain rolled or steel-cut oats, or so-called ancient grains (millet, quinoa, amaranth), which make a hearty breakfast when cooked and topped with fresh fruit.’
Unplug for an entire – gasp! – 24 hours
A digital detox (24 hours with no computer, phone, internet—anything) can:
- lower your stress
- aid your sleep
- boost your self-esteem by
- making you both more creative and more focused
- Cook your own food!
- So simple, so effective.
- Control your own ingredients
- Reduce calorie consumption
- Move! See earlier tip!
- Save money / eat better
- Have fun! Cooking should be fun!