Self-care is an essential practice for maintaining physical, mental, and emotional well-being. We’re here to guide you with practical tips on a balanced diet, daily physical activity, and mindfulness routines that fit into your schedule.
Let's start with the basics:
1.    Healthy Diet with adequate Protein & Water
2.    Getting Active
3.    Stress Reduction
4.    Get checked for common Vitamin Deficiencies or Hormone Imbalance
Balanced Diet Tips
A balanced diet is the foundation of good health. Here are some actionable tips to ensure your meals are both nutritious and satisfying:
Don’t Skip Breakfast! Starting your day with a high protein breakfast jumpstarts your metabolism and helps you stay full and energized throughout the day.
Incorporate All Food Groups: Include fruits, vegetables, whole grains, lean proteins, and healthy fats in your daily meals.
Example: A plate with grilled chicken, quinoa, steamed broccoli, and a drizzle of olive oil.
Protein! Protein! Protein! We can't stress enough the importance of protein and how it plays a vital role in your overall health. Aim for around 30 grams of protein 3 times a day (90-100gms daily) to support a healthy weight while preserving lean muscle mass.Â
Portion Control: Use smaller plates and measure portions to avoid overeating.
Tip: Half your plate should be vegetables, a quarter protein, and a quarter grains.
Stay Hydrated: Drink at least 8 glasses (64 ounces) of water daily.
Pro Tip: Infuse water with lemon, cucumber, or mint for added flavor.
Limit Processed Foods: Opt for whole, unprocessed foods whenever possible.
Swap chips for nuts or a piece of fruit.
Plan Ahead: Meal prep to avoid last-minute unhealthy choices.
Idea: Prepare overnight oats or salad jars for grab-and-go options.
Daily Physical Activity Recommendations
Staying active is vital for overall health. Here are simple ways to integrate movement into your day:
Set a Daily Goal: Aim for at least 15-30 minutes of physical activity 3-5 days out of the week.
Activities: Brisk walking, cycling, or even dancing (our favorite!).
Can’t reach these times? That’s ok! The important part is to just get started and increase over time.
Incorporate Strength Training: Do bodyweight exercises based on your fitness level like push-ups, squats, and planks twice a week. Modify to your comfort level and build your strength as you go.Â
Benefit: Improves muscle tone and bone health.
Stretch Regularly: Take 5-10 minutes to stretch in the morning or before bed.
Focus: Loosen tight muscles and improve flexibility.
Break Up Sedentary Time: Stand up and move for 5 minutes every hour.
Idea: Do a quick set of jumping jacks or a lap around your home.
Make It Fun: Choose activities you enjoy, like gardening, swimming, hiking, or playing a sport.
Daily Mindfulness Routine
Mindfulness can help reduce stress and increase mental clarity. Choose a routine that fits your available time:
5-Minute Routine
Deep Breathing: Sit comfortably, close your eyes, and inhale deeply through your nose for 4 seconds, hold for 4 seconds, and exhale through your mouth for 6 seconds. Repeat for 5 minutes.
10-Minute Routine
Body Scan: Lie down or sit comfortably. Close your eyes and focus on each part of your body, starting from your toes and moving up to your head. Notice any tension and consciously relax those areas.
15-Minute Routine
Guided Meditation: Use a mindfulness app or video to guide you through a meditation session. Focus on your breath and let go of intrusive thoughts.
You’re only one choice away from a healthier you!
Self-care is a journey, not a destination. Start small, be consistent, and celebrate your progress. Remember, taking care of yourself is the first step to being there for others. You’ve got this!
Are you struggling to get started? OR you're already doing these and still feeling off?
Contact us and schedule a visit to discuss your concerns. Maybe it’s time to take a deeper look into your health to rule out any medical condition that may be keeping you from reaching your goals. Treating underlying vitamin deficiencies or a hormone imbalance may be what you need to get back to feeling like yourself.
Our providers, Cammie and Stacy, are passionate about helping others! They enjoy taking the time to get to the source of any health concerns and provide you with the personalized care that you need, Schedule your visit today and begin your journey to optimizing your health and wellbeing!
Looking to jumpstart your weight loss journey?
Check our our weight managment programs and schedule your FREE Consult today!
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