When you think about nutrition, do you think about it as, “Oh no, I have to give up something?” What if I told you, it’s more important to add something in?
Think about what can you add in for nourishment – of your body, mind, and spirit. Don’t think you have to remove something. None of us like sacrificing, do we? What can you add into your diet and your life each day? Things that will increase your energy, your joy, your fun, and your potential of who God created you to be.
Here are some ideas:
Vegetables or fruits – We all know veggies and fruits are full of vitamins, minerals, antioxidants, and fiber. These are the healthy complex carbohydrates we should be eating because they keep us full, improve digestion, help with mood and brain power. Plus, research shows they can help reduce the risk of heart disease, diabetes, obesity, high blood pressure, and age-related eye diseases.
More water – The majority of people are dehydrated. Once you actually are thirsty, research shows you’re probably dehydrated. So try to drink ½ your body weight in ounces of water. How can you do this? What can you add to water to boost nutrients and flavors? Vegetables such as cucumber slices, herbs like mint or basil, and fruit such as berries, lemon or orange slices.
More movement – The healthiest people exercise five times a week for 30 minutes. But if you haven’t been doing anything and have pain or chronic health issues, just start slow. A gentle walk for five to fifteen minutes around the block is a great beginning. Gradually increase how many times and how long you can go. And gradually add strength exercises for muscle and bone growth and endurance.
More time in prayer and Bible reading – Our spiritual health actually is interrelated with our physical, mental, and emotional health. So focus on growing in your relationship with the Lord by taking small steps like reading a devotion or Bible passage for just five minutes a day. Add in praying which you can do anytime and anywhere – while driving in the car, waiting in line at the store or a doctor’s office, or at work.
More time with family or loved ones – We live in such a busy hurried world that our time with family or loved ones seems limited. But no one ever said at the end of their life they wished they’d spent more time at work, right? We regret time we didn’t spend with loved ones. So make time today – just talk for five minutes or during dinner, play a board game, or set up a time to do something fun this weekend. Doesn’t have to be expensive. Go on a picnic or a walk in a park.
More time to do something you love that brings you joy – Do something you love that brings a smile to your face. This is self-care, not selfishness. I’m not saying neglect your responsibilities and spend every day at a spa. Simply find ten minutes a day to maybe read a few pages in a book, sit outside, watch the sunset or sunrise, or take a brief walk outside.
So this week, instead of thinking about what you need to give up, think about what can you add!
When you take one small step this week and another next week and another the week after that, you’ll be amazed in a year how much change happened for the better. Small consistent chunks of time do matter. You won’t become overwhelmed and instead, you’ll create life-long. life-changing habits.
I am a National Board Certified Health and Wellness Coach and help Christian women over 40 who have fatigue, brain fog, bloating, weight issues, as well as hormonal issues including thyroid and autoimmune problems. We focus on nutrition and lifestyle factors to help you have more energy, think clearer, and fit into those favorite jeans again. You can do this! You just might need some help from someone who’s been there herself and worked with clients. I love to help guide, support, and encourage you each step of the way. Contact me here to set up a free strategy session to see how we can work together. — Leah Cheshire, NBC-HWC
