With so many myths and misconceptions about nutrition floating around, who do you believe? I receive so many questions about nutrition and health in general. I wanted to create a way for me to answer the most common ones that I hear. Thus, Dirty Dishing was born. If you’re interested in learning the truth about today’s popular trends and issues, check back from week to week. If you have questions of your own, leave them in the comments below. I’m excited to start cleaning up your knowledge of health and wellness one dish at a time!
Good morning everyone! This week’s burning question is: What does it mean to be healthy? Where do you start? Raw? Vegan? Vegetarian? Paleo? Diet plans? Macros?
What about the girl in the office that is a vegetarian? She brings Pop-Tarts and Bojangles biscuits into work but refuses to eat a banana because it is not “organic” at the Monday morning meeting. There is so much confusion around what to eat and what to avoid. There is a cleanse at every turn and a supplement for everything.
Let’s take a second to think about what being healthy really means. Contrary to what you may have heard, it’s NOT all about diet and exercise. Keep reading if you want to reach…
THE WHOLEY GRAIL.
The concept of health and wellness is not anything new. Merriam-Webster actually defines it as: enjoying health and vigor of mind, body, and spirit = WELLNESS.
I want to take a minute to talk about a topic that this blog is based upon. I often hear about restrictive diets and see crazy fitness plans on social media teaching the way to “be healthy.”
What does it mean to be healthy?
Let’s take a minute to ponder that question. Take a minute to think about what being healthy truly means to you. I want to challenge you to take your health into your own hands because this is the only way to reach the Wholey Grail we are in search of. Only you can be your own advocate and block out all the dogma on social media and online.
In this post, I will share my own 10 tips that you can learn to incorporate into your life every single day that will help you reach the ultimate Wholey Grail.
How to reach the Wholey Grail : 10 Steps to Healthy !
— Pantry Doctor (@PantryDoctor) October 20, 2015
10 Steps to Healthy
These steps are small. These steps are practical. They are a place to start when you find yourself asking: What does it mean to be healthy?
So, I am sitting here writing and watching Sex and the City and Miranda bought new bedding to practice feng shui. Remember that episode? Well, even if you don’t, she was pretty on par. Yesterday I put on new sheets, turned my mattress, fluffed all my pillows, and had the best sleep I have had in a long time. This is one simple, easy and, might I add, free thing that you can do to optimize your health and balance your hormones. On the other hand, if you want to gain weight, get wrinkles, shorten your life, or stress your organs, set your alarms!
TIP: Shoot for 8 hours of sleep a night. If you have to get up early, cut yourself off and get to bed at a decent time.
BREATHE. AND REBOOT.
Whether it is yoga or meditation or writing down some thoughts in a journal, take a few minutes to breathe and reboot. It is so vitally important to slow down and learn to relax and de-stress. Mindfulness is a buzz word lately, and this is what it means to be mindful. Put everything out of your mind for just a few minutes. Maybe you need to write it down. Maybe you just need to breathe and close your eyes. For me, it is stretching and yoga. Even if I don’t have time to do it in a studio, I take a few minutes to get out my mat at home and stretch. Nothing feels better after a long day at the computer or on the road.
I’ve been talking a lot lately about minimalism. I am becoming quite efficient at this concept: with my closet, with my grocery shopping, and now I am focusing on my home. Some of you know me and know that I am a list freak. To the point that I have to purge my list sometimes to keep myself sane. However, there are some organizational apps and tools that I couldn’t live without. My planner, Google calendar, Dropbox, and Evernote are some of my favorites. My top favorite continues to be the good ole’ paper planner. The Design Love Co. planners are the prettiest and make me want to write down my to-do’s every morning. For the past few months, I let my lists take over my life and became “frantic Wendie.” I have since put that Wendie to bed and have a mini-team to help me with some of the tasks that drove me crazy. Having a business comes with knowing what you are good at and what you need help with to stay organized, stress-free, and most of all HEALTHY.
TIP: Start off your day with a to-do list and prioritize with most important tasks coming first. I break mine out into morning, afternoon, and evening so I won’t stress myself out. There is nothing like checking off a list to make you feel productive and less frantic.
DAILY DOSE OF GREENS. EVERY MORNING.
This one is so simple and super easy to incorporate. I often find myself telling clients to ADD to their diet, not take away. It is much easier to add a daily dose of greens and watch your energy soar than to restrict and feel that afternoon slump. Plus, it is kind of like the “crowding-out” theory. Meaning, when you incorporate your daily dose of greens, you will be amazed that those cravings for candy in the afternoon will be less and less. The greens will give you vitamins and minerals you lack.
TIP: Incorporate greens into each meal or just follow the simple steps I give to each one of my clients.
BALANCE YOUR MACROS.
I’ve heard this word thrown around a lot in in the diet and fitness world. To put it as simply as can be, it means:
Protein. Fat. and Carbs. Our body needs all of these IN BALANCE to function. If you have these vital components properly balanced in every meal, you will have enough energy to get you through the day and stabilize your hormones. I just heard someone tell me last week that the doctor told them to count their calories. While this is partially true, it is not all about calories anymore. If it were that simple it would not be hard. I see so many women restricting their calories and battling sugar and carb cravings because they are simply not balancing their macros appropriately.
TIP: It is all about balancing Protein, Fats, and Carbohydrates. I have a non-diet approach to nutrition. To learn more about my nutrition services, click here.
This one will stand the test of time. It is important to drink at least 8-10 glasses of water every day to keep your body functioning, but also to prevent bloating. I have so many women ask me how to beat the bloat. So much so, I wrote an article on it. Hydration is so important.
TIP: If you hate water, here are some ideas to make it taste better naturally.
I was meeting with my latest local Pantry Partner this weekend and they asked me if I incorporated fitness into my plans with clients. To put it bluntly, YES. I absolutely recommend whoever you are, whatever your size, whatever your circumstance, you get out and JUST MOVE for 30 minutes. EVERY. SINGLE. DAY. Our bodies are like clockwork. They love consistency, not only with our intake, but also with exercise. If you begin to exercise every single day for 30 minutes, your metabolism and hormones will begin to respond to this. They will begin to regulate. You will begin to feel better afterwards. Movement doesn’t have to be exhausting, but it has to be fun or you won’t stick with it. For some people, exercise has a negative meaning. Think of moving as something positive for yourself and your health. For me, it is taking long walks with my dog, riding the Swamp Rabbit Trail on my bike, running with my group on Monday nights and socializing after, Pure Barre, or just doing a little yoga in my home.
TIP: If you are sitting all day at your desk, take a break to walk and get out and enjoy the sunshine.
Take time to be with friends and family. Put yourself in the presence of people that love and support you. It might be a night in with your favorite people cooking and laughing, going out downtown with friends, socializing with your exercise groups, or having Sunday dinner with the fam.
TIP: Make time for important people in your life.
Find ways to make time to give back in your life. It doesn’t have to be volunteering every week. Although, if you have time for that, wonderful! It can be as simple as returning your parent’s phone calls or opening the door for a stranger. Making someone else’s day always makes you more happy. Maybe it is as simple as letting that angry woman cut in the Starbucks line on the way to work. Simply smile and breathe. Cursing people never lowers blood pressure.
Without goals, you won’t be able to create a life that you love. No goals = no growth. Figure out what is important to you, and set steps to make that happen.
I promise you, the Wholey Grail is pretty attainable — with these 10 Steps to Healthy.