How Small Steps Can Lead to Big Change

 

 

When you set out to create change in your life it can be tempting to want to do a complete overhaul. However, these complete overhaul attempts are often met with an inability to sustain for the long-term. The attempts to completely overhaul your life are often too overwhelming, too time-consuming or just completely unrealistic and perpetuate an “all-or-nothing” notion to change. This is why small steps, when taken consistently, can lead to BIG-time change. 

When you set out to create change, there will inevitably be some type of internal resistance. This is why it is so valuable and imperative to arm yourself with a specific goal, action steps and a PLAN to take action. When you create a plan, you set a specific and useful path to move through your resistance. Taking action consistently will help to alleviate fear, resistance and ultimately create the change you desire. 

Begin by considering what it is you want (if you are not sure, you can work through these five questions here) and write it down. Now identify the specifics of what you want and why you want it (you can learn more about determining your WHY here.) What is one thing you can do to move yourself in the direction of the change you desire? If your goal is health and wellness related, such as to “get healthy,” it will be helpful to break it down. What does “get healthy” mean to you? Does this only carry the image of working out for hours and hours and eating only salad and apples? Does it look like scary, like deprivation and struggle? I can tell you, that will not work and definitely will not last.

If your desire is to “get healthy” then why? Is your overriding vision longevity, vitality and the absence of illness throughout your life. If so, what one area of health you can identify that will set your course to create that possibility? What is one goal that will support your vision? An example of a goal that encourages starting small is to eat one leafy green vegetable every day. An example of an action step that supports this goal is to identify leafy green veggies that you actually like. A second example of an action step is to purchase the veggie. A third example of an action step that supports this goal would be to find a recipe to use this green. One last example of an action step that supports this goal is to evaluate how you feel after adding in a leafy green veggie every day.

The way to remain consistent (even if you don’t feel like eating that leafy green vegetable today) is to have a plan. Your plan to ensure that you will take action could be writing down what meal you will eat the leafy green vegetable and how it will be prepared. The plan can also include preparing the leafy greens ahead of meal time so they are ready to go into the recipe. If you are tired and have to wash a bunch of veggies, or even cook them, you may not follow through. This is where your plan holds your power.

This simple, yet wonderfully healthy and powerful change of adding in one leafy green vegetable per day will begin to transform your health by adding in nutrients without having to do a complete overhaul. Once you have met this goal—you are adding in a leafy green every day without having to think about it—then you can consider the next small step you will take. Such as, do you want to incorporate more movement into your day, do you want to decrease the amount of sugar in your daily diet, do you want to add in a mindfulness practice?

Imagine if you took whatever your initial goal may have been and cut it in half, (and then maybe cut it in half again!) you began there at this more doable half of your goal and allowed it to fully integrate into your daily routine? What impact would that one small step have on your life today? What impact will it have in six months from now when you’ve been able to integrate two or three new small steps? What impact will it have on your life it you don’t integrate any change at all?

Often the message we receive from media and otherwise is that we can have it all, do it all, be it all…and yet the reality of your life, schedule and demands are not taken into consideration. When you take charge of the change you desire and move forward one small step at a time you create progress. When you make progress, it feels really good, it is rewarding in and of itself and creates a desire to move forward with another small step.

The all-or-nothing mentality is not healthy and not realistic. Begin by knowing and then breaking down what you want. Identify the areas of your life that will need to adjust and make room for this small change. Ask yourself, what would my life look like in six months if I don’t create this change, am I ok with that? Then begin with your ONE small step, break it down and make it doable to assure that it fits into the structure of your life. Create your plan of action to ensure that you move forward and make the progress you desire.

Re-evaluate your goals and action steps regularly and know that change is most sustainable when created over time with a sense of ease and balance. What is one small change you can add today? Start there and ease into health and wellness over time. If you make a decision about the one small change you can make today to create the life you want, let me know! I’d love to hear how your one small change impacts your life in a BIG way!

Why Diets Don't Work: Creating a Personalized Approach to Wellness

 

 

There is no one-size-fits-all diet, lifestyle, medical treatment, article of clothing…because there is no one-size-fits-all anything! We are all dynamically unique and have different needs in all areas of our lives as individuals. Imagine that there was a survey taken of bike helmet, shoe or other article of clothing sizes. Once an average was determined, helmet, shoe and clothing makers began only making the average size and sold that ONE size to everyone.

While the helmets, shoes or clothes may fit some people just fine, for many others it may be potentially harmful and most definitely uncomfortable! There just is no one-size-fits-all! The same is true with how you care for yourself. If you try to stuff yourself into a theory, exercise routine, meditation practice or even sleep schedule that does not suit you, you will be uncomfortable and it could even be potentially harmful for you.

This same concept is true for nearly everything. However, we are bombarded with messages from media, the medical community and other sources that there is only ONE best way to eat, to live, to love and to be. Not to mention that the headlines surrounding that ONE best way to eat, lose weight, live, love and be etc… changes all the time creating constant confusion about health and wellness.

This is precisely why diets don’t work for long term weight loss and living a healthy lifestyle. Studies show that long-term and yo-yo dieting actually cause weight gain. With a diet there is always an end point, so what happens when it’s over? First there is a sense of relief that you don’t have to starve yourself any longer and your metabolic functions may be out of whack after imposing excessive restriction sending you into an overeating frenzy.

Dietary theories, which are less about being on a diet and more about eating within a specific dietary plan also don’t work long term as they tend to have a higher level of restriction. These theories also often have a dogmatic view of food—such as this food is good, this food is bad—which instills a sense of fear around certain foods and creates extremes and confusion. Living in fear is never a good thing. 

A personalized approach to nutrition and wellness may include choosing to stay away from certain foods, however, you want that decision to be because that is your choice based on how that food makes you feel rather than being fearful of that particular food. When you are free and able to make a choice based on your health and how you want to feel, you create a mindset of empowerment. The more empowered you feel, the more you will begin to develop a healthy relationship with your intuition and your choices will be guided by your ability to truly listen to your body.

So you might be wondering, how do I create a personalized wellness plan? It can be extremely useful to do this in conjunction with a (w)holistic health and wellness coach, especially if you feel confused and overwhelmed by all the conflicting information out there. I recommend finding someone who works from a mindful and intuitive eating approach and encourages YOU to be the expert on YOUR body and a uses a highly individualized perspective.

But really, the thing is, YOU are the expert on YOUR body! You can become your own coach and can learn to tune in, listen and determine for yourself what your body needs, how to feed it, how to move it and how to best care for it. You are the only one who can determine what combination of foods makes you feel your best, what portions, combination of nutrients and timing of eating allows you to feel full, satisfied as well as the ability to maintain energy and overall wellness. Only you can determine what exercise—and really what anything—is best for you because YOU are the expert on YOU!

Becoming intuitively connected to your body by understanding its needs. You will recognize intuitively how food, supplements, medications, exercise plans, meditations and so on make you feel and this will give you valuable feedback that will inform your choices. If it is recommended that you go on a high protein diet and you feel disgusted by having yet another protein whatever, that is valuable information from your body. If it is recommended that you go on a plant-based diet and you are constantly starving and have low energy, that is valuable information from your body as well.

The thing is, some people will feel amazing on a plant-based foods only lifestyle—while others will feel miserable. The same is true that some will feel amazing on a higher protein, lower carbohydrate diet and others will feel horrible. We are all dynamically unique and have needs that are very specific to our own individual make up—mentally, physically, emotionally, spiritually and energetically.

The process of becoming more in tune with your body is all about mindfulness, self-awareness, emotional awareness and learning to pay close attention. The process is about truly listening to your body which often speaks in soft whispers and subtle messages. Adapting a mindful approach encourages that when you eat, eat—when you drink, drink. Notice the impact of what you are eating and drinking on your body. While you do not want to be restrictive in your dietary choices due to the tendency to over-eat after a period of restricting, understanding the difference between emotional and general food cravings allows you to intuitively check in with how your choices make you feel.

When you are truly intuitive and mindful you will be diligent and practical with your choices. Having your health become your focus will allow you to make empowered decisions. This helps take away the fear of food as well as the feeling of being deprived or restricted. The middle road is really the most sustainable, the most effective and the most realistic. The moderate path, mindful eating and tuning into your intuitive wisdom surrounding your food and lifestyle choices will help you heal your relationship with food as well as with yourself.

If you are interested in immersing yourself in a journey to heal your relationship with food using these practices and principles, Finding Freedom From Emotional Eating is designed just for you. You can read more on my courses page!

3 Nutritional Ways to Aid Your Body's Natural Detox Process

 

 

Earlier this week I posted about how this time of year is synonymous with a desire to create change, cleanse, detox and just overall feel more balanced and healthy. In case you missed it, you can catch it here! I wanted to follow up with a post about how you can address the concept of cleansing and detoxing from a nutritional perspective as well!

When your body is well nourished you create a solid foundation to find and create balance in body, mind and spirit. When you feel healthy and vital physically, you have an opportunity to focus your energy in many other fulfilling areas of your life. However, when you are feeling unwell and as is if your body is “toxic”, it can be challenging to live in balance or focus on wellness beyond the physical.

When your body is in a state of wellness and balance, there is no need for any major or extreme measures of cleansing or detoxing. As I previously stated (and will probably mention countless times in the future), your body is amazing. Your body is designed to find and remain in balance. When you create an environment of wellness, your body will work hard to heal itself!

If you started some of the cleansing practices I discussed in the previous post, I hope you are finding them to be useful. Below are three nutrition-based elements to incorporate into your wellness routine. These nutritional additions will assist your body in the process of maintaining balance by keeping its natural detox channels working efficiently and effectively. Here are three super simple and quite delicious additions you can add today!

1.    Chia Seeds

Many parts of our body are lined with a mucous membrane that secrete mucus, which is a thick protective fluid (I know—kinda gross to think about). The mucus helps to rid your body of toxins, microbes and pathogens. I remember learning in my anatomy training to become a yoga teacher that we swallow some disgusting amount of mucus daily. This mucosal lining helps assist these foreign invaders to the exit routes of elimination! The exits again are elimination through your bowels, urinary tract, your breath on the exhale and through your skin.

Here is where chia seeds come in! Many of us may have a slightly challenged digestive tract, so if you are like me, I’m sure yours can use all the help it can get! Chia seeds, when soaked in liquid, become viscous or gelatinous. The membrane that surrounds the chia seed—once eaten and as it swells—helps assist your body in the process of absorbing microbes, pathogens and toxins from the digestive tract and move them into the proper elimination channels: the bowels. Chia seeds also contain antioxidants, fiber, omega 3’s and protein. Try adding chia seeds to salads and smoothies and make chia pudding (there is a recipe on my resources page) as a super tasty and super nutritious treat! 

2.    Fresh Herbs: Spotlight on Cilantro and Parsley

While all fresh herbs offer a ton of nutritional benefits, cilantro and parsley offer some special super powers! Not only are these herbs rich in phytonutrients, antioxidants and delicious flavor (although there is a small slice of the population to whom cilantro tastes like soap—so sorry—it may not be so delicious to everyone!) they are also shown to bind to toxic metals, loosen them from your tissues and assist with eliminating them from your body! That’s pretty amazing.

Heavy metal toxicity is becoming more common with the amount of heavy toxic metals we are exposed to through our food containers, binders in vaccinations and otherwise. Heavy metal toxicity has been shown to decrease mental wellness and memory while increasing headaches, anxiety, depression—and it can cause disruption in the elimination systems and immune system. This is not good! Adding in cilantro and parsley regularly will help keep your body healthy in ways you may never have imagined. 

Try adding fresh organic cilantro to stir fry’s, salads, guacamole, dressings and other dishes. Add parsley to salads, sauces, dressings, and marinades to receive all of the powerful benefits.

3.    Turmeric-Ginger-Lemon-Honey-Super-Shot

The health benefits of fresh turmeric and ginger are many—add in some lemon and local raw honey—and you have a power shot to keep your body functioning in top notch form! I prefer to blend all of the ingredients together (recipe below!) and drink it as a shot. You can juice the turmeric, ginger and lemon and add in honey as well. 

Turmeric is known to be a helpful aid to your body’s natural detox processes as it helps your liver to efficiently process metabolic wastes and toxins. Turmeric heals your liver by rejuvenating liver cells and protects your bile ducts. It also soothes the digestive tract with its anti-inflammatory properties, helping to ease digestion. That’s pretty awesome—and this is only how turmeric benefits your body’s natural detox channels, it really does much, much more!

Ginger also has anti-inflammatory properties and is used in typical “cleanses” because it stimulates digestion and circulation. Due to the warming qualities of ginger it induces sweating—another of the body’s natural channels for detoxing—elimination of toxins through your skin! The increased digestive power helps to cleanse any built-up waste and toxins in your digestive tract and colon. Healthy elimination equals a healthy body, and a healthy body helps to create the opportunity for a healthy mind, spirit and life!

Lemon is another powerful natural cleanser. It adds so much more than delicious flavor to this cleansing super-shot! Lemon helps to flush toxins and potentially harmful bacteria out of your body by giving your liver a boost with its high vitamin C content and increased hydration. Lemon juice also strengthens your digestive fires and encourages the production of bile. That’s some good cleansing that’s safe to do every day. 

Raw, local honey has many health benefits as well. When you focus on its ability to assist with ridding your body of harmful toxins, it is right up there with the other three ingredients in this super-shot. In addition, honey adds sweetness and allows the flavors to all come together. Raw honey offers many healing enzymes and bacteria eliminating properties that aid your body in finding balance and overall wellness. Adding honey to this natural cleansing power shot assists in healing your digestive tract and releasing toxins from your system through elimination.

Recipe:

2 inches fresh turmeric, peeled and chopped

2 inches fresh ginger, peeled and chopped

Juice of ½ a lemon

½ teaspoon raw, (local if possible) honey

¼ cup filtered water

Blend all ingredients in a blender and enjoy!

While there are certainly MANY other beneficial nutrient dense foods that aid in your body’s natural cleansing and detoxing processes, these three options are a simple and great place to begin. If you begin to incorporate any of these into your daily wellness routine, I’d love to hear how they work for you!