It’s impossible to escape reminders to prioritize your health and the reality that a balanced diet and exercise routine is the only way to do it. The older I get the more I learn about healthy lifestyle practices and make updates to my routine as research reveals new ways to prolong our life. From dairy consumption to the number of hours of sleep needed to the benefits of completing 10K steps a day, health is another area we can never stop learning and growing. Although I am not a doctor or physician, the eight practices below have been helpful for me and can be adopted by anyone at any stage of their health journey.
1. Minimize meat, dairy and sugar consumption.
Although I was a bit skeptical of plant-based meat and other meals, once I tried it I was hooked. Although I haven’t eliminated meat from my diet, I’m a big fan of substitutions and Beyond Beef, specifically the crumbles, sausage patties and burger patties. Dairy is the most challenging of the three because I love cheese and add it to just about every meal. As I learn more about the negative effects of dairy to my skin and body, I’m working to limit it. Last year I replaced cow milk with oat milk and haven’t missed it yet. Finally I have no self-control when it comes to junk food. There was a time when I ate chips, cookies, candy or pastries every day. Over the last four years since I moved to SoCal I’ve participated in a thirty-day fast to kick off the year. In the first one I decided to give up sweets. It was the hardest fast I’ve done so far, but it was the gateway to my realization that I could say no to it. Now I enjoy it in moderation and only indulge when it’s gifted, during a celebration or on the weekends. I’m sure you’ve heard “everything in moderation,” before, and that’s my strategy.
2. Maximize vegetables.
This is another challenging practice because I don’t like most vegetables. Potatoes, broccoli, corn and lettuce are my favorites. While the vegetables I enjoy are limited, I don’t force myself to eat foods I don’t enjoy but stick to the ones I do. During the average week I eat salads for lunch and dinner, adding protein to differentiate meal periods.
3. Supplement with multivitamins.
Anser vitamins came to my rescue this year as I sought methods to increase the nutrients I added to my body. I began taking the multivitamins daily in January and the most notable results have been in my nails and energy. There are many vitamins to choose from a variety of ways to consume them from pills to gummies to powder. I started with the pill option. Because I hate taking medicine, I decided to switch to gummies, but because of the sugar tease and the texture on my teeth, I decided to revert back to the pill.
4. Replace cheat days with cheat meals.
I heard this advice from a health influencer on Instagram and it resonated with me instantly. It’s easy to give yourself permission to indulge in food that provide little to zero nutrients to your body as a reward for eating healthy and responsibly, but she reminded me that two-three days of junk food is not moderate. Since then I’ve tried to allow myself one cheat meal on the weekends vs. a free-for-all beginning with my Chick-Fil-A order on Friday evenings.
5. Stay hydrated.
Water is essential to the health of our skin and bodies and the amount of water we drink every day shows from the inside out through benefits such as
flushing out waste from your body
regulating body temperature
boosting energy and more.
Although a general recommendation is two to three liters daily, the amount you should consume is unique to your weight, lifestyle and environment. Consult your doctor for more information.
Beyond fueling it with a balanced diet and ample hydration, the best thing you can do for your body is move it. I’ve shared how challenging it is for me to move during the work day, as an employee whose work is primarily done at a computer, I’ve tried several methods that are effective some days and others don’t seem to work. Beyond office hours I prioritize movement to enhance my strength, flexibility and heart health.
6. Use your body to build your strength.
Through exercises that work your muscles using your body weight you will grow stronger. Start small with five pushups or a 15-second plank. You’ll feel it in the process, but the more you practice the stronger you’ll be.
7. Commit to 30 minutes of cardio three times per week.
Know that it doesn’t have to be strenuous exercise. I’ve completed cardio unintentionally through dance parties in my living room and even fast-paced walks while listening to music. The more you enjoy your workouts the more likely you’ll be to keep doing them.
8. Stretch every day.
Although the benefits of yoga are plentiful, a simple stretch routine in the mornings, after work and/or before bed without the controlled breathing are also beneficial. I am a big fan of Yoga (with Adriene). It helps me to relieve stress and tension, in addition to back pain.
We all have one life and one body. It’s our responsibility to take care of it as best as we can. How do you prioritize a healthy, balanced diet and exercise routine? Share below in the comments or connect with me on social media @JASMINECTATE.
Hugs & Handshakes,
Jasmine C. Tate