It’s a new year, so you’re probably expecting to get some tips on weight loss and healthy eating, right? I could write about the latest and greatest diets or trendy exercise fads, but let’s dive deeper. I want to discuss tips on self-care and how to make lifestyle transformations stick.
What is your mindset as you read this?
Hopeful and confident?
Down and discouraged?
Somewhere in the middle?
Or just sick and tired of being sick and tired?!
Did you know that the way you perceive yourself is influenced by your feelings and behaviors? Many of us don’t realize how key our cognition is to our health outcomes and goals. Your actions determine your future. Answer the statements below.
True or False
I meditate, pray, or take time for a quiet moment at least 1x a day for myself.
I am a confident person. I have healthy self-worth.
I sit down to eat at least 1 warm meal a day without tv or phone.
I exercise at least 3x a week.
I am overall happy with my life.
I engage in positive self-talk and do not criticize myself.
I engage in one pleasurable activity every day.
If you found yourself with more than one “false”, don’t worry. You fall within the normal range of most Americans. We run a fast paced, fast food, tech savvy, on the run kind of lifestyle. I didn’t realize this until my first trip to Europe. I started wondering how everyone there could vacation for months at a time, “siesta” or nap in a park at lunch, then eat a 4-hour meal every evening with their family. They enjoy a slow-paced life and they walk everywhere. I didn’t understand how they ate pasta and drank wine, while keeping such good health?! If you ask me, we should learn something from our “siesta” loving friends. They have mastered the art of self-care. Europeans view cooking and eating as a delicacy. Every meal is prepared with love and fresh ingredients, and enjoyed slowly. Laughter and family is the best remedy. Nothing is boxed or packaged, and food is usually grown locally. Organic is the rule, not the exception. This is the opposite of our drive through (“your way, right away”) mentality.
So, how do you start to make a change?
Baby steps. Start small.
If you need help getting started, make a list with two columns:
- Things I will do more of this year
- Things I will do less of this year
Instead of telling you to exercise more or start a new food elimination diet, I’m going to tell you to do one thing that you enjoy every day. Yoga, meditation, quiet time, and guided imagery are helpful tactics to train your mind. Start by getting your mind right and your body will follow. Mandy Hale says, “It’s not selfish to love yourself, care for yourself, or make yourself a priority. It’s necessary.”
So, remember, it’s okay to make yourself a priority. You’re allowed to love yourself!
PS: If you are still looking for a quick, healthy snack on the go, try this recipe for Spiced Nuts. This recipe is full of GOOD FATS!
Spiced Nuts
Yields 2 cups (Optional to presoak nuts to aid in digestion.)
- 2 cups Whole Raw Nuts (Pecans, Almonds, Walnuts)
- 2 Tbs (Melted) Grass-fed Butter
- 1 1/2 Tbs Coconut Aminos or Worcestershire sauce
- 1 Tbs (Melted) Coconut Oil
- 2 tsp Chili Powder
- 1/4 tsp Garlic Powder
- 1/4 tsp Finely Ground Sea Salt
- 1/8 tsp Cayenne Pepper
- 1/2 tsp Cinnamon
- 1/2 tsp Ground Pepper
- Preheat oven to 300 degrees.
- Line a baking sheet with parchment paper.
- Place all nuts in a large mixing bowl. Mix in all the ingredients. Add more or less seasoning to taste.
- Pour nuts out onto the lined baking sheet and spread evenly.
- Bake for 10-12 minutes, then let cool. Store in an airtight container or in the fridge.
