- Swap out your morning beverage for one of the following choices:
- Green tea with a lemon wedge
- A mug of hot water with the juice of one lemon
- Your choice of tea with fresh grated ginger
- A cup of coffee with a tablespoon of coconut oil
- These options help flush your system, rev your metabolism, and wake you up! Plus, hot beverages help to satiate one's hunger, which will help prevent overeating.
2. Meditate at least 5-10 minutes per day:
- Choose a location that is quiet and free of distracting stimuli-- leave your phone and other electronics in another room.
- Spend a few minutes clearing your mind and calming your thoughts.
- Choose a mantra to reflect on, or simply sit quietly.
- If the weather is appropriate, consider meditating outdoors.
- Meditation offers a plethora of health benefits. It can help with stress management and reduction. It can also reduce pain perception, improve resilience, reduce mental trauma susceptibility, increase focus, and improve mental capabilities in aging individuals.
3. Eat a salad every day:
- As a side dish to a main entree, salads should consist of a mix of dark leafy greens and your choice of veggies. Eat it fresh or add a healthy vinaigrette to get some healthy fats.
- As a main dish, salads should also incorporate a lean protein source, such as grilled chicken or fish. My favorite mix is warm grilled chicken, dark leafy greens, sliced strawberries, mushrooms, and red onions with a balsamic vinaigrette.
- Adding a salad to your daily intake will help you acquire your recommended amounts of vitamins, fiber, and minerals. It will also help fill you up!
4. Practice good workout nutrition:
- Pre-workout meals should consist of a lean protein source and a complex carbohydrate source, such as brown rice and chicken breast. Have your pre-workout meal about an hour before your workout.
- Post-workout meals should also have a carb and protein, but choose something faster digesting so the protein is absorbed by your muscles quickly. Within a half hour of finishing your work out, munch on some fruit with a protein shake.
- Fats such as cheese, fatty fish, nuts, oils, and nut butters should not be considered for post-workout protein sources, as the fat greatly slows down the digestion and absorption process.
- Some other complex carb choices include oats, yams, Ezekiel bread, and quinoa. Bananas are great for post-workout snacks with protein, as they have a high glycemic level, which speeds the digestion process and helps proteins quickly replenish tired muscles!
- One of my favorite post-workout meals is plain Greek yogurt mixed with protein powder and fresh fruit. Sometimes I top it with about a tablespoon of Grape Nuts cereal for a little extra crunch.
- Workout nutrition is very important for optimizing your time in the gym. Pre-workout meals fuel your physical activity, and can make or break your workout. Post-workout meals help finish the job, by replenishing tired muscles and depleted glycogen stores. Together, pre- and post-workout meals will help you reach fitness goals faster.
These are just a few tips that I thought I would suggest to get your goals started. Make a list of the changes you wish to see in yourself by 2014. Every time you incorporate a new healthy habit, or rid yourself of an undesirable one, you can keep track of it. This will help with your accountability. The goals I provided today were focused on health and wellness. However, every individual has his or her own personal journey and can incorporate their own goals, whether they be related to health, finance, academics, career, or anything else! Use the momentum of this brand new year to create a brand new you! Just a few small changes will bring about positive changes-- I guarantee it!!
here's to living,
T.
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