With the new year, our team has put together some cool new habits you can try for your wellness in 2018. Whether you’re trying to have a healthier diet, take in more nutrition, or even have a better daily routine, we have compiled some refreshing new ideas for you.
1. Meatless Mondays
As more and more documentaries emerge on your Netflix page about eating habits among Americans, there is always room to tweek how we eat. My fiance and I started incorporating meatless mondays into our dinner plans. Even if it is just one day of the week, you are really doing your body some good.
Taking a break from meat helps us incorporate more vegetables into our diet. Veggies don’t seem to be a favorite among most people, so changing the way we eat them can really help those non-veggie lovers like myself get the important nutrients and vitamins from these plants. A couple different variations that stand out are spaghetti squash, zucchini noodles or “zoodles” and cauliflower rice. They’re great to add to a meal with or without meat! If you don’t want to miss out on all the protein from meat, try making a vegetable chilli loaded with all types of beans for protein along with carrots, peppers, tomatoes, etc. Some great meatless recipes can be found under vegetarian pages in online cookbooks as well as the Meatless Mondays website
Giving yourself a break from meat is also going to help maintain a healthy heart and vascular system, deter some types of cancer, and aid in weight loss. You are also doing the environment a favor by ditching the meat. A high percentage of greenhouse gases such as methane are produced from beef livestock which are harmful to our planet. And, we save more energy as it takes more fossil fuels to make and produce meat than it does vegetables.
Now I love a good burger, and I could never say goodbye to meat forever. But giving yourself a designated day of the week to ditch the meat will only benefit you, your health, and the environment.
2. Join a Workout Community
It seems like every year, exercising more is on our list of resolutions. And not just exercising, but sticking with it. This is always the hardest part. Sure you can go running for 20 minutes once and tell yourself that you will do it again tomorrow. Then a week and a half goes by and exercising drops off your radar.
One way we have found to stay consistently active is to join a community of fellow workoutees that can help keep you reliable. And don’t worry! You can find a workout that isn’t doing sprints, or lifting macho weights. I started attending pure barre classes that incorporates small isometric movements that helps tones muscles. And I love it! You get cardio in each class but you won’t have to worry about the possibility of not making through an entire class. Between each body group there is designated time to stretch the muscles you just worked and get your heartrate back down before moving onto something different.
If Pure Barre isn’t for you, test out other types of classes such as kickboxing, Orange Theory, or spinning classes. If you prefer running, biking, etc.that does not require a gym or studio, join a running or cycling group! Do what you enjoy! But hold yourself and others accountable.
3. Incorporate vitamin D into your supplement regimen.
Vitamin D deficiency is prevalent worldwide, as there is a lack of vitamin D in a lot of foods. With our desk jobs, where we sit in front of a computer most of the day, a lot of us don’t get out in the sun long enough to absorb the needed amount of vitamin D. Therefore, it is important to add vitamin D to your supplement regimen. Vitamin D helps us absorb the calcium and phosphorous that we have which leads to healthy bones. We can add calcium and phosphorous supplements to our diet but without vitamin D, we will not be absorbing them and therefore not getting all the benefits of these other vitamins. Vitamin D has also been shown to help with regulating our mood and fighting off depression. Research is also pointing at the link between vitamin D and a healthy immune system, healthy heart and vascular system, and muscle function.
Because most of us do not get enough vitamin D naturally, adding this supplement to your diet is important. The recommended amount of daily vitamin D intake varies by age. It is important to talk with your doctor to customize how much vitamin D you should take.
4. Meditate for 10 minutes a day – there’s an app for that!
We live in a fast-paced crazy lifestyle. Sometimes we don’t allow ourselves and our minds a minute to just relax. Technology makes it even harder to catch a break with constant emails, texts, and social media that fills up a good chunk of our time. We can rely on our smartphones for just about anything, so why not rely on it for meditation as well.
For the new year, give yourself just 10 minutes to allow your brain to hit the reset button and unwind. If you have more time, by all means love your brain even more, it won’t hurt. We recommend using the Headspace app that is available to download in the app store. To get started, they’ll teach you the basics of meditation. After that, you can set your allotted time for meditation, select a meditation based on your interests be it careers, relationships, etc. and let the app do the rest. You can try out three types of meditations before you are required to subscribe. A monthly subscription is about $8.00/month. If you feel like you need more time to see if meditating is for you, try downloading Simple Habit. You can sign up for a full free month to explore all the types of meditations. Just as it is healthy to stretch muscles, it is important to “stretch” your brain with meditation.
5. Set yourself up for a goods night rest
Being that we are constantly on the go, when push comes to shove sleep gets put on the backburner of importance. From deadlines at work to papers and projects in school, most of us don’t get enough sleep. Then, you wake up in the morning rush out the door and don’t look back until you start to feel the drowsiness set in around 3:00pm. So, we grab a coffee or espresso and keep chugging along. What we forget about is that sleep is essential for a healthy lifestyle. The body needs its time to rest so that when it is time to start the day, we are refreshed and ready to go. There are some simple items and/or tasks that can help aid you in getting a good night’s sleep.
First, give yourself a cutoff time of about 30 minutes before bed to shut off the TV, put the laptops down, and switch your phone’s screen over to the “Night Shift” mode. This limits our eyes to the exposure of UVB rays. UVB rays are naturally emitted from the sun during the day, which is great to keep you going…during the day. At night, seeing these rays that are emitted from your phone, TV and laptop screens is like still seeing the sun, which tells our body it’s not time for bed. If you need to be on your computer before bed, we recommend downloading f.lux. It will also block out the unwanted UVB rays from your screen.
Second, purchase some essential bedroom items. Blackout curtains are a blessing for those who work the night shift. For everyone else, they are still important to have because they will block out street lights or car lights shining into the window. If you can sleep in, they will block out the morning sun so you can have a deeper, longer sleep. Another item that aids with a solid sleep is white noise fans. These fans are designed to provide a soothing noise that blocks out other unwanted disturbances. For light sleepers or for those with loud roommates, these are a must. They are available at most department stores such as Target, Bed Bath and Beyond, and Kohls.
While getting adequate amount of sleep is important for our overall health, the quality of sleep is also important. Add blackout curtains and white noise fans to allow for a deeper fuller sleep so you can feel rested in the morning. And give yourself adequate time for your body to prepare itself for sleep by shutting down the electronics or switching them over to a “night” mode to block out UVB rays.
6. Take hemp oil everyday
As you turn the page on a new year, we recommend adding hemp CBD oil to your daily regimen. We’ve worked with thousands of customers during the past year who have had great experiences by adding hemp oil to their lives. Read what the customers have to say here.
To make it easier for you to always have a fresh supply, we offer a monthly subscription program, where we make sure a new bottle gets delivered to your door each month. Shop now
7. Go one month caffeine free
While this is probably one of the most difficult resolutions to try, it can definitely have its benefits. Whether we stop at Starbucks, grab a Monster from the gas station or turn to a Big gulp pop, the effects of these drinks have their downfalls. Most of these drinks contains loads of added sugars which is part of why we feel a crash after drinking them. To avoid that late day lag and the headaches, we drink another cup of liquid full of caffeine, and the cycle continues.
Breaking this cycle can be beneficial to your heart and lowering your blood pressure, decreasing unwanted stress from your daily tasks, and allow you to sleep through the night. With that being said, we recommend going slow. Going cold turkey can cause the unwanted headaches. Try switching from the sugary drinks from Starbucks and the gas station, to making your own coffee or trying out tea. There are tons of different flavors available at the Tea Smith or any tea shop that have great flavor without the added sugar. If you get to this point, try going one step further and ditch the caffeine all together. If you are someone who loves the flavor and aromas associated with coffee, try dandelion root tea. This tea will give you the same feelings associated with smelling that fresh cup of coffee brewing.
8. Declutter your life!
When the new year comes around, it offers up a perfect opportunity to purge on some clothing that you probably forgot you even have. There is something about decluttering your home that will give you a sense of starting fresh, which is just what you might need going into 2018.
The hard part is, where do you start? It is so easy to accumulate stuff, and much more difficult to get rid of it. To help get yourself started, we recommend these Eight Lessons taken from the well-known author, Marie Kondo who specializes in tidying up around the home. She wrote a New York Times best-seller titled, The Life-changing Magic of Tidying Up: the Japanese art of decluttering and organizing. It’s a compact little book that is precisely aimed at helping people get rid of items that you don’t need, and organizing the items you still want to have around. Her main point that helps allow us to let go of “stuff” is asking ourselves, “Does this item or piece of clothing bring joy to my life?”. If not, it’s time to get rid of it. Reading this book will make you empowered to change the way you organize things at home.