Ok, so the title is a little dramatic. But it got your attention, and I’m not actually kidding or exaggerating. Gasp! I know, you guys aren’t use to serious Nikki. But this is something I am super serious about!
You must give yourself 1 hour a day to plan your healthy eating and get in a little exercise. Actually schedule in the time in your planner or calendar. If you are a busy person and you do not schedule your ME time, you won’t have any ME time. And ME time is the key to so many things, including your health! Let me explain.
If you want to change your eating habits, you must plan and prepare food. There is no prepackaged food that is healthy. Period! Unless you can afford a personal meal prep program, you must decide what you’re going to eat, go buy the food, and prepare the food.
This is exactly why nobody eats healthy anymore. Most of us don’t have an adult in the household all day. Everyone works outside of the home! But, there are so many ways to make the preparing easier. I actually have many resources for you, just ask! But you still MUST plan out what to eat.
Poor nutrition and a sedentary life style are the biggest preventable killers in this country. I’m sure you’re aware that as a nation we’re a little over fed. But, did you know that many of us are actually malnourished? How can that be? Well, we’re eating foods that are calorie dense but devoid of nutrients.
The following article breaks down the percentage of people NOT consuming enough of each of the following nutrients.
Vitamin D ~ 70%
Vitamin E ~ 60%
Vitamin C ~ 37%
Magnesium ~ 45%
Vitamin A ~ 45%
Healthy eating is actually really simple. If God made it, eat it. If man made it, don’t. It doesn’t get any easier than that. Prepare real whole foods and don’t worry about the rest! No fad diets, no calorie counting. And while you’re at it, take a whole food multivitamin that is certified! Give your body what it needs and you’ll be amazed how infrequent your food cravings are.
You also need time to exercise. I know, I know. You don’t have time. Well, you’ll have all the time in the world after you have a stroke and can’t get out of bed. Ok, that was harsh. But here’s the reality folks…
When you don’t make time for you, you are doing yourself a major disservice! If you think that because you’re busy you’re not sedentary, think again. What are you busy doing? Sitting at a computer? Driving kids around all day? Talking on the phone for business? None of these things require much physical activity. Unless you’re still a farmer or a fitness instructor, you’re probably not moving around much for your job. You must schedule physical activity!
You’re also doing a great disservice to others by not taking time for self care. How many of us DON’T do things for ourselves because we’re so busy pouring into our kids, our job, and our spouse. Some of us actually feel guilty for taking our ME time right? Well, if you are eating right and working out, you will have more energy. The healthier you are, the more stamina you have for chasing kids around. Exercise also improves mood. (Exercise: Nature’s Mood Enhancer) Would you rather be a tired, chubby, crabby mom, co – worker, wife? Or a slender, energetic, happy one? If you’re sick and run down, you’re no good to anyone. You must take care of yourself before you can take care of others. So get over your guilt and schedule that darn ME time already!
How do we do this In The Real World?
If you spend a little time on Sunday planning out your weekly meals and doing the shopping, the rest of the week will be a breeze. If you have time to cut up your veggies, cook your quinoa ahead of time, or whatever other time savers you can think of, you will probably not need the full hour a day for the rest of the week. Maybe you can use that extra time to read scripture, a funny book, or follow your favorite blogger 😉 Find what works for you and your schedule.
- Plan your meals at the beginning of the week.
- Meal prep whatever you can.
- Each morning when you start your day, look at your food schedule. Have all meals that you will be consuming away from home prepared and packed up. If anything needs to go in the crock pot or marinate for dinner, take care of that as well. This step may only take 5 minutes. Or it may take up to 30 minutes.
- Get in some form of exercise for 30 minutes. If you don’t have time to run to the gym, DON’T! Do some push ups and sit ups. Do jumping jacks! Man those get the heart rate up. Just do something. Anything is better than nothing. Getting in the routine of daily activity at the beginning of your day is often the most challenging part to getting fit, but it’s also one of the most important things you can do for yourself. If you’re really out of shape, stretch and walk in place. Whatever moves your heart rate WILL impact your health. You can increase the level of activity as you go.
- Get plenty of rest.
I’ll sleep when I’m dead right? Right! And it will be a lot sooner if you’re skipping sleep all of the time. If you need to wake up earlier to get your hour of ME time, do it. But you also need to go to bed an hour earlier. Skipping out on sleep is not the way to sneak an extra hour into the day. Whether you’re trying to losing weight or build muscle, your body needs recovery time or it will not function properly. I promise you will LOSE WEIGHT FASTER if you sleep enough. For most adults, that’s about 7 – 8 hours.
Real World Resources
~ Pinterest ~
Meal Planning is easy on Pinterest. Just don’t scroll through your news feed. It will be full of cakes and pies because your friends are jerks 🙂 Create your own board of healthy meal ideas. I have a couple of boards to get you started.
Healthy Cheats (These are NOT the best choices, but if you’re going to cheat, try one of these. It’s still better than a bag of dorritos)
~ Fat Funeral Detox ~
If you want some serious food education, check out Dr. Gingers Fat Funeral Detox Program. This sends you little videos to your email each day about various health topics. You will learn what to eat, what not to eat, how to shop, etc. She has some recipes on here and will be expanding it soon. It’s also a really great way to stay motivated each day! When Dr. G is in your face first thing in the morning taking about sugar addiction, snickers won’t look so good later! So I recommend watching your daily video first thing in the morning!
~ Move That Body ~
I have numerous simple exercise plans saved on this board. Pick one out and entice a friend or two to do it with you. You can set up a group text or even a group Facebook message. Everyone just types “done” when they have completed it for the day. (Or type “feel like I’m dying”, whatever works) This will encourage you all to stick with it and provide accountability.
Or you can try this awesome 5 day HIIT training program I just found. Man, I just completed the workout and I feel like I’m going to die. I did it right in my living room in 30 minutes. Boom! What I love about HIIT training is that you never have to schedule separate “cardio” time. You’re doing your strength training and your cardio all at once. Now that’s time efficient!
You can even do some yoga at home. Yoga is a wonderful workout. Depending on the style of yoga you are doing it can be great cardio, stretching, strength training (so much upper body strength) and meditative. The only time my busy brain is quiet is in a really intense yoga session! I have not tried this online program since I usually go to a studio. But it looks pretty awesome. So if anyone checks it out, please let me know what you think!
If you get nothing else from this post, I pray it get’s your mind moving in the right direction. That you start implementing some simple changes to your routine and taking time out each and everyday for you. You deserve it!