The #MPOWERment Blog
5 Tools To Turn Health Goals Into A Reality
Making small, CONSISTENT (I can’t emphasize that consistent part enough), sustainable habit modifications in your lifestyle can result in big health improvements.
We can work together to personalize the tips below to fit your lifestyle if you contact me via email or use the contact form. If you are not yet ready to make a change, please find the following five tips helpful drivers to (hopefully) ignite a spark to a flame to have you at least take some kind of action to do something for your most valuable asset – your health:
1. Goal: Exercise one hour every day
Kick-start: Add effort-based movement every day in 10-minute increments every 1-2 hours. Take a short walk around the office, stroll outside during the lunch hour or after dinner, jump on that exercise bike in the basement for a spin each morning or dance to music while you’re getting dinner ready. Perform a quick bodyweight circuit at your desk, in the breakroom…whatever, wherever – just make it count. Sticking to a short period of movement a few times a day is a great way to boost energy and start building the exercise habit.
FACT- These little fitness snacks throughout the day are not only preventative and help solidify healthy habits, but they also boost value-based productivity at work too. While most of us find it hard to commit to big chunks of time dedicated to working out, whether you believe and see it yet, there are no excuses to not fitting in fitness every day in at least short bouts.
2. Goal: Drink plenty of water every day
Kick-start: Increase water consumption by one glass at a time – put a minimum 500mL glass of water on your bedside table and do nothing else until you drink it when you first wake up. Fill your ‘goal-bottle’ of water for the day and take it with you on your day. Keep it visible and handy. There are no excuses for this no matter your role, your duty. Think you have a valid excuse? ‘Bring it’. I will happily discredit it and logically help you attain better health. Drinking water before meals help you feel full, aids digestion, stops you from overeating, aids necessary metabolic processes to help you look and feel your best.
3. Goal: Cut out added sugar
Kick-start: You don’t need to deprive yourself. In a perfect world, people’s palates wouldn’t be as messed up as they re due to manufactured hyper-palatable foods and everyone would enjoy food for what it is, and see whole fruit as being enough of a sweet treat. I know this isn’t reality. In regards to the latter, options are in finding better alternatives to reduce your sugar cravings. Try Monk Fruit In the Raw, a zero-calorie sweetener made from the vine-ripened monk fruit. This certified vegan, naturally gluten-free product can be added to recipes, smoothies and more.
4. Goal: Cut out mindless snacking
Kick-start: Find healthy, easy-to-prep snacks to stave off cravings for junk food, and to prevent you from overeating. Small handfuls of nuts, raw veggies, fruits, and cheese strings are some viable choices. Pay attention to whether you need a snack or are just thirsty, stressed or bored. If you aren’t actually hungry, drink some water or tea with a natural sweetener like the Monk Fruit In the Raw or soaked fruit, or nothing added at all, and swap the food snack for a fitness snack.
5. Goal: Stick to your plan
Kick-start: Examine the nutritional habit you are focusing on changing (no fads and extremes!!!) and don’t go cold turkey. Let me help you un-fuck your mind with what and how you think fat/weight loss works, and what really works. There are alternatives and solutions for everything and most people’s problems are a lot more simple than they are made to believe.
Don’t give up on your goals. Adjusting your expectations will help you adapt more healthful habits you can stick with for a long, healthy life. To get you started on healthier habits, here is a swap for the typical ‘Continental Breakfast’ of pastries and junk that many people everywhere start their day with:
Nutty Granola and Yogurt Parfait
Prep time: 20 minutes
Cook time: 45 minutes
1 cup Brazil nuts, roughly chopped
1 cup walnuts
1 cup pumpkin seeds
1/2 cup almond meal
1/4 cup flax seeds
1/4 cup chia seeds
2 egg whites
1 tablespoon coconut oil, melted
6 packets Monk Fruit In The Raw
1 cup blackberries
1 and 1/2 cups unsweetened whole milk Greek yogurt
Preheat oven to 325 degrees. Line a baking sheet with parchment paper. In a large bowl combine Brazil nuts, walnuts, pumpkin seeds, almond meal, flax seeds, chia seeds, egg whites, coconut oil, and monk fruit. Mix until thoroughly combined. Spread mixture on the baking sheet. Bake 45 minutes, stirring every 15 minutes until lightly browned and fragrant. To serve, divide a few blackberries among 4 parfait glasses. Top with a spoonful of yogurt and 2 tablespoons of granola. Repeat layering once more, finishing with granola on top. Store leftover granola in an airtight container at room temperature for up to 1 month. (BPT)