Mindful Maintenence
Body & Soul

Why Taking Care of You is a MUST

Taking care of yourself can feel like a really big task, but it doesn’t have to be. Learning to take care of yourself, physically, mentally, emotionally & spiritually can not only bring you great benefits, but will benefit those around you as well. Making small steps toward your health will not only help you enjoy the day-to-day but can reduce your risk of many health problems down the road. Achievable steps that are free...like getting adequate sleep, increasing your hydration, and setting up healthy boundaries...can make a big difference! You’ll be pleasantly surprised by how quickly your quality of life will increase and how GOOD you will feel about it!

Small Steps to Improve your Health

While it is common to set high goals, like lose ___lbs., quit smoking, hit the gym everyday, cut out carbs, etc. Experts know that setting smaller goals usually more beneficial. “Small steps are achievable and are easier to fit into your daily routine”. “They are less overwhelming than a sudden, big change.” according to James O. Hill Ph.D. Director of the Center of Human Nutrition at the University of Colorado, Health Sciences Center. Choose one or two things to focus first.

Small Step Ideas:

DIET: Choose lean meats, eat one salad a day (low fat dressing), swap grains to whole grains, and/or track your eating - often just writing things down helps you eat less.
EXERCISE: Count those steps - set small goals & increase your steps, slow and steady.
WATER: Increase your water intake - staying hydrated helps flush your body of waste/toxins, keeps your temperature normal, cushions joints & protects sensitive tissue.
SLEEP: Get adequate rest - the average adult should have 7-9 hours of sleep. Sleep helps your energy levels, your function & focus skills.

Get More Antioxidants Into Your Diet

It’s no secret that antioxidants are incredibly beneficial to good health.Research shows they can help prevent cancer, reverse or slow aging, enhance your immune system, increase your energy and improve heart and other organ health. Given all we know about antioxidants and their beneficial properties, it’s amazing more people don’t eat enough fruits and vegetables,the primary sources of antioxidants. Ways to help increase your antioxidants by choosing wisely with your daily choices…

The Ole Swap-A-Roo: Replace your soda with tea or coffee, both of which boast antioxidant compounds. Have a glass of wine with dinner, or for a real change of pace, pour a glass of chai tea.
Start & Finish Strong: For your breakfast, snack or dessert options - try adding berries, yogurt & raisins for that “smart start” or something with a “bit of sweet” to fulfill that end-of-day craving.
Outside the Box: Try something new like a beet or bell pepper salad instead of your “usual greens”. Take a vacay from your go-to vegetables and try artichokes, red beans. or russet potatoes. Worried about the carbs? Here’s an awesome tip: cook your potatoes then refrigerate and rewarm them. The process of refrigerating many carbs, like potatoes and rice, then rewarming them changes their molecular structure and reduces their glycemic index by 30-40 according to the FASEB Journal of biology.
Plant a Garden / Learn to Cook: Research has found that when we take interest and invest in our food...we enjoy (literally) the fruit of our labor.