Today's Daily Victory is for you to plan and prepare today/tonight, what you will eat tomorrow. It doesn’t need to be difficult.
For example: breakfast can be nonfat (and no added sugar) yogurt with 1/2 blueberries mixed in, turkey sandwich for lunch with a side salad or baby carrots or handful cherry tomatoes, afternoon snack is a handful of almonds and/or a small apple, dinner is grilled fish (or chicken), salad and 3/4 cup whole grain brown rice, quinoa, barley or farro tossed with 1 tsp. olive oil and a little salt and pepper to taste. Planning and preparing meals is a major component of healthy eating. That may sound like a lot of food, and you are right! The good news is, this example, when prepared healthily, is under 1400 calories and it has everything you need to make it through the day. Planning makes all the difference in your health. Health Inspires.
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Today’s Daily Victory is for you to drink 8 oz. of water 30 minutes before each meal. Thirty minutes is not too close to your meal that it interferes with digestion, and close enough to help you determine just how hungry you really are. In addition and most importantly; water is what you are made of. You are about 60%-70% water, depending on your lean muscle mass. Water helps every system in your body. It keeps fatigue and headaches at bay, and it rids your organs of toxins and facilitates every cell process in your body. Health Inspires.
Today's Daily Victory is for you to know what you are wearing each day this week. Take time to choose your clothes for Monday-Friday. That’s a time saver and a stress diffuser when you are racing out the door each morning for work. While you are at it, have a “Goodwill” bag handy; you may find some clothes in your closet you haven’t worn in a season or 2 or 3! Health Inspires. January 17th Today's Daily Victory is for you to practice gratitude. Take time today to write a list of everything you are grateful for. Beside each entry, write why you are grateful for it. When you focus on what is working in your life and what you are grateful for, other great things start to happen as well. Your mind opens and you will see opportunities that you may not have seen before. Gratitude cultivates a feeling of happiness and peacefulness that extends beyond the present moment. Health Inspires.
Today's Daily Victory...Push ups! There is nothing like starting your day with some time efficient strength training. This will immediately change your physiology and make you feel good and strong. No gym or equipment necessary; all you need is your body, the floor and the desire to use both! Roll out of bed and drop to the floor and do some push ups. Try for 20, yet take what you can do and build from there. Don’t stop there...how about those squats and crunches while you are at it? 20 push ups, 20 squats, 50 crunches, and repeat if you can and do what you can. This is a good habit. Daily Victories by Health Inspires Take time today to make 1 marinade and two salad dressings for the week. Take out extra chicken to defrost and marinade. Use those dressings all week to dip veggies in, toss on your salad, or on whole grain pasta, brown rice or quinoa. January 2016 Daily Victories by Health Inspires New Years Resolutions sometimes fall by the wayside sooner than we’d like. We tend to make outcome goals instead of including behavioral goals intact with strategies to overcome obstacles that accompany them. We say, “I am going to lose 10 pounds”, and then exercise and diet for a while and then go back to our same routines. I have many blogs on how to achieve these desires as well as seminars with the next one on January 23rd and 27th In Austin, Texas. For more information, go to: http://www.healthinspires.com/weight-loss-for-life1.html In the meantime, focus on small achievements that work for you and fit into your schedule. Your will see that you will want to fit some of these things into your schedule. It becomes important to you. Focus on things you are willing to do and stick with to create new healthy habits for life. Try each of these, one each day in January, to see which ones you want enroll in your daily life for better health. We have some Daily Victories videos to share and mostly written ones. We started this year on January 4th and here is what we have covered so far. Enjoy the challenge! January 4th: Stop Defeating Yourself https://www.youtube.com/watch?v=w0xJwIrMfh0 January 5th: Stop Sugar Cravings https://www.youtube.com/watch?v=H1k30BV2Idc January 6th: Gratitude https://www.youtube.com/watch?v=hQ7SEAnGRD0 January 7th: 10 Minutes a Day for You to Make it Happen https://www.youtube.com/watch?v=exb4wezmUE8 January 8th: Start Your Weight Loss Today https://www.youtube.com/watch?v=DYFc42Udk48 January 9th: Go for a walk: Mood boosting, energizing, changes your physiology, and brings blood flow to the brain and your muscles. Walking has the lowest drop out rate of any form of exercise. Just start! January 10th: Go for a walk…again… January 11th: Coming tomorrow. We will post each one for the remainder of January each day on Facebook https://www.facebook.com/healthinspires and Twitter @healthinspires and every work week day on LinkedIn. Happy New Year! Health Inspires. |
Kathryn ScoblickMy passion and purpose is helping people reach their full potential and master their wellbeing. Categories
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Disclosure: Always consult with your physician or other qualified health care provider before beginning any diet or exercise program and ask whether you are healthy enough to engage in a diet and exercise program. Never disregard, avoid or delay in obtaining medical advice from your doctor or other qualified health care provider concerning your overall health and wellness, including your physical, mental and emotional wellbeing. If you have or suspect that you have a medical problem or condition, please contact a qualified health care professional immediately. It is your choice to follow the suggestions, opinions and advice given by a Health Inspires wellness coach.
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