If you follow me on Instagram, you will see that I’ve been posting almost daily tips. These are incredibly simple steps that you can take to improve your overall health and well-being, and you will likely find that by implementing these SIMPLE STEPS, you’re going to start losing weight and feeling better.
Here are the first 10 tips:
- Eat Veggies at Breakfast – So… eating veg at breakfast? Yes! Throw a handful of spinach in your smoothie. Cook kale in bacon fat, add peppers or greens to your omelette. Or simply reheat that broccoli from last night and put an egg on it. On Insta, I shared a few of my favorite breakfast/veggie recipes.
- 10-50 Squats – Squats are one of the most functional movements you can do. Do them while you brush your teeth, during commercials, or while you wait for your coffee to brew. Squat to a chair if you’re new to this movement and don’t have the mobility to get your rear end below your knees. Push your butt back, knees out, and squat! Check out a quick demo here.
- Take 10 Deep Breaths – Deep breathing has been shown to reduce stress and cortisol levels in your body. A deep breathing practice is easy and comes without the expectations that often accompany meditation. Breathe, focus on the breath, and relax. Find a few minutes during your day to take care of yourself.
- Stop Eating 3 Hours Before You Go to Sleep – Your hormones, including metabolic and hunger hormones, are regulated while you sleep. Stop eating 3 or more hours before you go to sleep to balance these hormones. You’ll sleep better too. If you’re a person that munches at night, gradually work to get to this point. Chip away at it in 30 minute increments. If you normally go to bed at 10, stop eating at 9:30, for a few days, then 9:00, then 8:30 and so on. If sleep is an issue for you, check out my 28 Day Beat Fatigue Challenge. It takes you through a step-by-step process to get a good night’s sleep and banish your daily fatigue.
- Spend Less Time on Electronic Devices – Track the amount of time you spend on your phone and computer. The average American spends 3 hours a day just on their phone. Try cutting back, even just 30 minutes less a day, and fill that time with reading a book or conversation. The best time to cut back is in the evening when the light from electronics can interfere with sleep
- Eat Something Purple – Purple foods like cabbage, purple carrots, blueberries, purple potatoes, eggplant and even purple cauliflower have unique nutrients in them, anthocyanins. They promote cellular regeneration, eye health, heart health, and decrease cancer cell proliferation. Just to name a few benefits! Your supermarket likely has several purple vegetables to choose from. Try one today and add them to your weekly grocery list.
- Drink Water With Each Meal – Water is essential for health and we just don’t drink enough of it. Dehydration makes you tired. It also can make you feel like you’re hungry. Drinking a glass of water with each meal is an easy habit to create. And if tap water doesn’t do it for you, mineral water or sparkling water, aka “fizzy water” in my house, can be a treat.
- Touch Your Toes – Can you touch your toes? Spend a few minutes every day working on your flexibility and mobility, it matters! Being more flexible helps you age better and prevents injuries. Start by touching your toes a few times each day, hang and stretch or walk it out into downward dog 🐶 and get a better stretch
- Eat Dark Leafy Greens – Dark leafy greens like kale, spinach, and collard greens are some of the most nutrient rich foods you can eat. They’re “superfoods” and they’re easy to add to your day. Have a salad, sautee them in bacon fat and eat at breakfast or even add them to soups, stews, and stir fry.
- Go to Bed 15 Minutes Earlier – Hunger and weight control hormones are regulated while you sleep. Leptin is a hormone that is produced in your fat cells, and the less leptin you produce, the more your stomach feels empty and the less satiating a meal is. Ghrelin stimulates hunger and slows your metabolic rate while increasing fat storage. Research in the Journal of Clinical Endocrinology and Metabolism has shown that sleeping fewer than six hours each night reduces leptin and stimulates ghrelin: causing you to feel more hungry and less satiated! Start going to bed a little earlier this week and gradually increase until you’re getting 7+ hours a night
There’s tremendous power in small steps. Choose one to focus on this week and slowly add more to your lifestyle. To stay up to date on the simple steps you can take to improve your health, follow me on Instagram. And if you’re ready to take steps today to take charge of your health, check out the Renegade Nurse Challenges.
To your amazing health and well-being.