- Keep refrigerator, pantry, and freezer stocked with healthy convenience foods (dried fruit, frozen vegetables, frozen low fat/low sodium entrees like Trader Joes Chicken Fajitas, pre-washed mixed greens, packaged salmon) so you always have a meal choice when things get too busy.
- Balance your blood sugar throughout the day by eating whole grains, lean protein, and healthy fats with your meals.
- Start exercising 2-3 days a week at the same time each day to begin building a habit so it feels like part of your routine.
- Increase daily activity by taking the stairs, walking more, carrying groceries to the car, etc.
- Journal at night before bed to help decompress any thoughts that are racing in your head.
- Take small rejuvenation breaks during the day and be present instead of letting your mind race.
I also encouraged her to increase daily activity. Our metabolic rate increases during and after activity. So, if your life is sedentary, your metabolic rate will be sluggish. I challenged her to find a few areas where she could increase daily activity such as taking the stairs, parking further away, or carrying her groceries to the car instead of using a cart.Stress
Obstacle: Michelle has a two-year-old boy and a new career as a realtor. She is often stressed about her job and tackling the day to day life of balancing career with family. She often can't "turn off the racing thoughts" at night and has trouble getting to sleep.Solution: Michelle noticed that she falls asleep quickly on the nights that she goes to singing rehearsal in a group she is involved with. We discussed some other ways for her to incorporate some stress management tools on the other nights. This is exploration time to see what works for her. We discussed journaling as one option to get her thoughts down on paper instead of racing in her head.
Obstacle: Very little time between work and parenting, she does not have long periods of time to herself. We discussed things that make her feel great and help her to bounce back. For her driving, hot showers, and exercise help her to feel refreshed.Solution: To be present in the moment (avoid thinking about work, and her "to do list") and allow her mind to rest while driving, taking a shower, and during exercise to help her reconnect and become refreshed.
Breaking down the StepsDiet
Lifestyle MakeoverLook at the following health categories and come up with some small action steps you can commit to in each category even when life gets busy. You may have one or more. Make sure it is something that is easy to incorporate even during the busiest of times.
AREA ACTION STEPS EXAMPLES