Stepping Stones

By Ellen Brown

Do you believe you need to banish red meat from your diet forever and exercise for an hour everyday, in order to live a healthier life? In the beginning, some of my coaching clients definitely believe in those extremes. And when they do, the prospect of getting started can feel daunting.

But the good news is you can create a healthier lifestyle without making over your life and giving up everything you enjoy. You can begin by taking baby steps that will put you on the path to wellness.

As always, check with your doctor before you decide to change your diet or begin an exercise plan. Once you get the go-ahead, these are some small steps you can take to live a healthier lifestyle:

·      Be Clear about Your Motivation — Before you change anything, think about why you want to live a healthier life? What’s your motivation and expected payoff? Do you want to have more energy to channel into your personal and professional life? Do you want to be able to keep up with your children? When you’re clear about your motivation, and remind yourself of why you want to make these changes in your life, you’ll be more likely to follow through and succeed in reaching your goals.

·      Bulk Up on Fruits and Vegetables –- Stocking up on fruits and vegetables makes good sense for a couple reasons. For one thing, they are lower in calories than many other foods. For another, some fruits and vegetables have been proven to fend off heart disease and cancer. If you’re not a vegetable lover, choose the vegetables you DO enjoy first, then branch out. Sometimes, people learn to dislike vegetables as children because they were overcooked and mushy. But you can learn how to cook vegetables (or eat them raw) that you enjoy eating. Most cooked vegetables taste best when they are lightly cooked that they retain their texture, taste and nutrients.

·      Help Yourself to Smaller Portions – In our culture, we have become accustomed to gargantuan portions. The worst offenders are fast food restaurants that super size fatty burgers and mile high fries. But even fine restaurants pile our plates high in an effort to compete for customers. And at home, we often follow the same formula: stuffing ourselves until we are way too full. The problem is that our bodies can’t put all that food to good use. Thus our waists expand and our weight tips the scales, which, as you probably know, can lead to a variety of medical problems including heart disease and diabetes. Part of the solution is to eat smaller portions. At home, consider using smaller plates to help you scale back. That way you won’t be tempted to eat more than you need. When you go to a restaurant, ask your waiter to wrap half of your meal to go in a “doggy bag” or consider splitting an entrée with a friend.

·      Eat Slowly and Consciously – When was the last time you sat down to a meal and actually took your time, savoring each mouthful? If you’re like most people, it’s a rare event. But when you slow down and chew your food, setting down your fork between each bite, two things will happen. You’ll enjoy your food more and become aware of when you’re no longer hungry, so you can stop eating before you’re stuffed.

·      Move More – While it’s true that regular, sustained exercise has significant health benefits, when you’re trying to begin an exercise program, less is more. So set small goals in the beginning. Make a commitment to walking your dog around the block twice a day or park your car farther away from your destination so you will be moving more and integrating that movement into your day. Find other ways to walk more instead of driving everywhere. When you start out slowly and feel the benefits of moving more, you will probably want to increase the length and intensity of your exercise. But be sure to check with your physician first, before you do so.

·      Breathe Easy – If you notice yourself feeling stressed out during the day, remember to breathe. Sometimes, when we are overly stressed, we hold our breath or breathe shallowly. When you notice that happening, take a few deep, cleansing breaths. Breathe in through your nose and watch your breath as it travels up into your belly and chest and up to your throat. Hold it for a couple seconds and then watch your breath descend, moving down into your chest and belly. Breathing deeply and focusing on your breath can help you feel more relaxed and peaceful. If you’d like to take this idea a step further, consider starting a meditation practice. And if you do, start out slowly, committing to 5 or 10 minutes a day and increasing your time. While meditation isn’t a panacea, it HAS been proven to improve a variety of conditions, including high blood pressure and heart disease, when practiced in combination with other therapies. As always, seek advice from a qualified health care practitioner, and never stop a treatment your doctor has prescribed.

What are your strategies for living a healthier life?

Which of your strengths can you draw on to create a healthier lifestyle?

I’d love to hear what you have to say. Please join in the conversation by leaving a comment, here, on Stepping Stones.

Would you like to lead a happier, healthier life? If so, I’d love to help out! Visit my website at http://www.wellnessjourneys.com to sign up for a coaching package that’s right for you, or to schedule a complimentary session. Since coaching sessions are conducted by phone, I can work with clients anywhere in the world!

To learn more about living a fulfilling life, sign up for my e-newsletter, here, on Stepping Stones, at the top of the page.

Wellness Journeys: A Holistic Approach to Coaching

Ellen Brown is a certified life coach, based in Cleveland, Ohio.