PATH PLAN for Eating Better & Moving More

LEVEL: MODERATE

GOALS: Increased exercise, Pain Relief, Inflammation Reduction, Better Nutrition


Here's a great example of a weekly or monthly path to better wellness for people who want to eat better and move more. Commit to focusing on a "Well-ement" from each category, everyday for the next week, month or forever!


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BE WELL

Focus on "Meal Spacing."

Eat every 3 to 4 hours to maintain blood sugar levels, hungry or not!

WHY? When your mother told you "breakfast is the most important meal" she was on the right track. Do not under estimate the importance of breakfast and EVERY meal throughout the day to reach your body confidence goal. 

When we skip meals, the body thinks we are depriving it, thus going into "starvation mode" and sending the body into FAT STORAGE overdrive.

Read the Full Post for tips to put you back in the driver's seat on the road to your optimum weight. 


MOVE

Exercise for at least 30 minutes per day.

....if possible, at the same time everyday. For example, schedule your MOVE TIME at 7:30am - put it on your calendar, or in your reminders. Starting your day with movement can elevate your mood ALL DAY! Here are two great guided workouts to follow:


30 minute Yoga Flow

Gentle Yoga Flow


NOURISH

Replace breakfast or lunch with an immune-boosting smoothie!

We found a great recipe that only takes five minutes to make and includes one of the best natural immune building ingredients- TURMERIC! Check out what Dr. DeSilva has to say about some of the best benefits turmeric here.


Turmeric-Pineapple-Coconut Smoothie Recipe:

Ingredients

  • 1 cup fresh frozen pineapple

  • 3/4 cup coconut milk beverage

  • 1 teaspoon ground turmeric

  • 1/2 teaspoon coconut oil

Directions: Combine frozen pineapple, coconut milk, turmeric and coconut oil in a blender; blend until smooth.

Nutrition Facts Per Serving: 171 calories; 6.4 g fat; 29.3 g carbohydrates; 1.1 g protein; 0 mg cholesterol; 29 mg sodium




RELAX

Still the mind with meditation.

Take at least 10 minutes every day to meditate. These practices will help you to step beyond the habitual thought loops that are keeping you down. In doing so, they’ll provide you with a deeper sense of peace, calm, and contentment despite what’s going on in the world around you. Here is a great guided audio meditation that focuses on Relieving Anxiety. Read about the benefits of mindful meditation here.













RESTORE

Boost your mental energy.

The mind is one of the biggest contributors to energy levels. The benefits of having high levels of mental energy include happiness, confidence, focus, and increased willpower, motivation, and productivity. Pick one of these (or MORE!) each day:


Here Are 15 ways to Boost Your Mental Energy (Click here to read the full article)

  1. Be Grateful Remind yourself of the things you are grateful or thankful for in your life.

  2. Practice Negative Visualization: Periodically contemplate, but don’t worry about, “worst-case scenarios.” Spend this time thinking of all the things you have and reflecting on how much you would miss them if they were not yours.

  3. Surround Yourself With Great People: Spend time with people who think positively, and have a lot of energy, and talk in a positive tone. It will make think more positively and give you energy.

  4. Think Positively: Thinking positive thoughts will make you feel more positive. Feeling more positive and optimistic will boost mental energy.

  5. Declutter Your Mind: To avoid making mistakes, and to declutter your mind, keep as much as you can outside of your brain. For example, if you set a meeting with someone, put it in your calendar so you no longer have to remember it.

  6. Go Outside: Exposing your skin and eyes to sunlight will give you Vitamin D, which can boost energy.

  7. Have Fun! Don’t forget to allocate time to friends and family, hobbies, etc. These activities provide excitement and keep you motivated.

  8. Stimulate your Mind: Try learning a new skill, so you can experience some challenge throughout your daily life.

  9. Meditate: Many people find meditation to be a great way to boost mental energy.

  10. Change Your Routine: Try breaking your routine. Learn something new. Go on a spontaneous adventure to give yourself a fresh perspective. Try taking a different route to work. Go into a bookstore and pick out a random book from a genre you don’t normally read.

  11. Practice Minimalism: Learn to say “no” and eliminate excess in your life. Throw away what you don’t need. When you have fewer items in your life, there is more space for things you want.

  12. Focus on What’s in your Control: List what you’re currently worrying about or hoping for and differentiate what is in your control from what is not.

  13. Do What You’re Passion About: What do you love doing? How can you arrange your career or lifestyle so you can do more of it?

  14. Take Responsibility for Your Emotions If you are feeling sad or embarrassed, you will have less energy. If you are feeling proud or confident, you will have more energy.By taking responsibility for your emotions, you will become less dependent on external validation or circumstances to influence energy levels. When you are responsible for your own emotions, your energy levels will always be high.

  15. Be Present: Thinking negatively about the past can cause anxiety. Thinking about the future can give you anxiety. Be in the present moment. Accept the situation you’re in and take the best action you can.


ASCEND

Intentionally Cultivate and Practice Joy

Each day, intentionally bring awareness to something you do regularly and that you know you enjoy. It could be anything: a morning cup of tea or coffee, a walk, a favorite snack, an interaction with someone you appreciate or love, a person or a pet, or a spacious moment in your day while you travel. Commit to being wholeheartedly present, aware of your bodily sensations, feelings, and thoughts. Bring an innocent perception and sensitivity to the experience, to whatever is present in terms of sights, sounds, taste, and touch. Really sense how attention imbued with innocent perception affects the world of the moment. Allow your heart truly flutter in the midst of the experience, gladdened by the simplicity of the moment.

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