By Katie G.
The summer is such a
beautiful time of the year for many of us. We laugh, we play, we tan, we
relax, and we vacation. And, even though it seems counter-intuitive, many
of us become more lax with our diet and workout regimens (hello, Italy). Who
can say no to that ice cream or that extra glass of rosé?
So, as we close in upon the
last holiday of the summer season, I can't help but think that it's time
to get back on track. It's time to prepare our bodies for a
reboot by making some simple tweaks to our everyday habits.
I know I’m ready. Are you?
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| Photo courtesy of @tallulahalexandra |
START WITH A SUPERFOOD
More often
than not, I hear people say that they skip breakfast. Don’t underestimate
this meal; it’s actually one of the most important since it sets the tone
for what you consume for the rest of the day. I like to call it the “gateway”
meal if I start the day with a bagel, muffin, or croissant, I find
myself making excuses for bad food decisions the rest of the day. How many
times can you really tell yourself “I’ll just eat better tomorrow?”
Instead,
start your morning with something that’s actually good for you. Like a superfood. I recently
discovered chia seeds and never looked back. According to the FDA, a one-ounce
serving of chia contains 9 grams of fat, 5 milligrams of sodium, 11 grams of
dietary fiber, 4 grams of protein, 18% of the RDA of calcium, and tons of antioxidants.
It’s also been proven to slow down
how our bodies convert carbs to simple sugar. Ah-maze-ing.
One of my
absolute favorite ways to eat chia is in a pudding form. And, it’s
incredibly simple to make:
Combine
1/4 cup of black chia seeds with 2 cups of coconut or almond milk; add
1tsp of vanilla extract and 1tsp of honey. Mix well and refrigerate
overnight. When you¹re ready to serve it the next morning, top it with nuts,
fresh berries, or dried fruits.
Healthy
start? Done.
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| Photo courtesy of @hannahbronfman |
WALK IT OUT
It's very
easy for me to make excuses not to go to the gym, or to a yoga class, or
go to SoulCycle. But, we can’t make excuses for not walking, since we do it all
day, everyday. Walking, without a doubt, is my quiet time; my zen time.
It¹s a time when I pop in earphones, drown out the day, and let it all go.
Or, if I’m lucky enough, getting a little dose of nature does wonders.
One of the
best tools to track your steps and your mileage is right in the palm of
your hand with the iPhone Health app. Trust me. It’s one of the handiest apps
out there, you can’t delete it, and it will change your life.
Although
you can set your own goal, 10,000 steps per day is by far the most common
(and recommended).
Think about
what walking 10,000 steps would do for your day. To give you context, that's
just about 5 miles. Maybe it inspires you to walk a couple more blocks to the
next subway stop. Or, maybe it motivates you to go out for lunch, rather than
eat at your desk.
But, no
matter how you slice it, increasing the amount you walk per day is incredibly
important, not only for your physical health, but your mood as well
(endorphins, anyone?)
Best of
all? All you need is a good pair of shoes and a great playlist.
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| Photo courtesy of @spotadrink |
SET A DESIGNATED DRINKING DAY
If you're
like me, summer fun often involves a drink in hand: poolside, beachside, on a
rooftop, you name it. If you're also like me, it can involve a not-so-pretty
headache the next day. This is by far one of the most challenging habits
to master, especially when your social life or career involves going out. But,
it's essential for your well-being.
Here’s the
deal: your liver goes into overdrive when you drink. Your body focuses so much
on detoxing that it actually causes your blood sugar to go down and your blood
fats to go up. Because, your body metabolizes alcohol first, it actually delays
the absorption of other nutrients, all while dehydrating you. In other words: it’s
diet kryptonite.
So cut
back. Way back. Make a conscious effort to choose one day to make your
“designated drinking day” (DDD) for the week. If it’s a Friday night with the girls,
own it. If it’s a Sunday Funday with the guys, own it.
If you
simply can’t help imbibing another day, (hey, it happens) stick to drinks with lower alcohol
content. For example, switch from an IPA with 9% alcohol to a wheat
beer with 4.6%. And, make sure you drink water in between.
Remember:
it’s not about binge drinking on your DDD and recovering the next. This habit
takes discipline; but, you will feel oh-so-good, I promise.
DON’T FORGET TO BREATHE
End of
summer blues. Readjusting. Deadlines. Events. Projects. The start of Fall marks
the pickup of activity at a heightened pace. It’s overwhelming, to say the
least.
One of the
biggest takeaways from my yoga practice is mastery of breath. It’s something we
rarely think too much about, yet it’s truly one of the most powerful tools we
have.
Think of
the breath in the same context of rebooting a computer. When there are too many
applications running, it gets hot and then it freezes – unable to accomplish
anything else. So what do you do (aside from calling IT or throwing it out the
window)? You restart it. You give it a
moment, let it regroup, and then turn it back on. And guess what? It runs
better and more efficiently. Success!
The same
principle applies to you. When you find yourself getting frazzled – work is
piling up, your boss needs something completed in 30 minutes, you’re trying to
plan a night out with your friends, and you’re balancing a relationship –
breathe.
Instead of
playing up that panicky feeling in your chest, make a habit of
“rebooting.” Take five deep breaths in and
out in your desk. Clear your mind by focusing on the sounds of your breath. Then, with a
sense of calm, make a list of everything you need to get done for the day.
Not the week or the month – just the day. Then, check, check, check. Now how good does it feel to be calm and organized?
There you have it. Four not-so-drastic habits to adopt to make you your best self this Fall. What are you waiting for?
