By Rossana Kistler and Shelby Everhart
E
ach new year, committing to a healthy body is on the minds of many. With heart disease and obesity rates steadily rising throughout the country, it is important to focus on various aspects of health and wellness for all ages. Living in a world with unprecedented challenges, it is more important than ever that we focus on not only our bodies, but our minds and spirits as well. With many families working from home in virtual settings, and kids attending schools in person now, setting up guidelines for a healthier lifestyle is needed. Self-care doesn’t have to be a chore – check out these tips for ways that the whole family can have fun while building a healthy spirit, mind and body.
Eat a rainbow, breathe a rainbow.
Try putting together meals and snacks with as many colors of the rainbow as possible. The more ingredients that come from the earth the better – whole grains, high-fiber carbohydrates, fresh fruits and colorful veggies are a must! While grownups prepare a meal, children can make an edible rainbow craft as a snack or dessert. A simple game played while preparing meals as a family can be as easy as counting the various colors of food on the plate. The most colorful plate wins the game.
Speaking of plates, take a look inside your cabinets at the size plates you are using to serve meals. There is such a thing as portion distortion, especially in America. When a larger plate is used, you tend to fill it up more than the necessary serving size. For example, a portion of meat should be no larger than a deck of cards. Visualize that the next time you are serving up the meal and ask yourself if you can add more colorful vegetables instead. When you eat out, ask for a box as soon as you order the meal. Upon arrival of the meal, place half of it in the box to take home and eat the next day.
With the holidays in full swing, ensure you are staying hydrated with water every day. Dehydration leads to a decrease in mental and physical performance. All liquid calories count so be mindful of what liquids you are ingesting. An easy way to remember your water is to make it a practice to drink a glass of water before going to bed and when waking up each morning. Encourage children to drink water by modeling this practice for them!
After dinner, try taking three deep cleansing “rainbow breaths.” Start by sitting or standing with your arms stretched straight to the sides. As you inhale, lift your arms above your head with your hands meeting in the middle. Exhale slowly, lowering your arms to their starting position. You just make a rainbow with your arms! Tip: It may help to visualize the rainbow coming from your hands.
As a final note on nutrition, remember the 80/20 rule. Each meal and snack is a chance to make responsible decisions about what you are fueling your body with. Choose foods that are best for you 80% of the time and incorporate those that are not so good for you (but you really like) 20% of the time.
Get moving outside or inside, and take a walking break.
There are so many ways to make outdoor time something to look forward to. The key is intentionality! Go outside with the intention of finding rocks or leaves of five different colors. Find a nature scavenger hunt online and bring along a friend or family member. Take a quiet walk, noting all the different sounds that you hear along the way if you need a moment of clarity.
If you sit at a desk all day, set a timer to go off every 45 minutes so you get up and take a quick lap around your house or office building. If the weather is not cooperating, find a set of stairs to walk up and down once the timer goes off, for added benefits. Sitting is known as the new smoking, so start trying to move more throughout the day and work your way up to 10,000 steps. You can also have a contest with a friend or your family to see who gets the most steps each day. It is a great way to come together and achieve goals as a team.
All of these are examples of movement that lead to mindfulness. What a simple way to care for your brain.
Take a class with a friend.
Have you been wanting to try out a new group fitness class with a friend? Going with a friend provides the opportunity for emotional support and creates memories to last a lifetime. It also gives you a chance to meet like-minded individuals that are probably looking for similar results. Creating habits takes a bit of time, so give yourself a chance to attend several classes to see what fits best with your goals. Be adventurous and try something new on the schedule each week. While it can be hard to step outside your comfort zone, meeting a friend can make it worthwhile.
Set your very own personal attendance goal and reward yourself for attending a certain number of classes each week by treating yourself to a new workout outfit. Attending classes at least twice a week will make a difference. Remember, it takes anywhere from six to eight weeks to see results starting to happen within your body. You must be patient and kind to yourself. Be sure to get clearance from your doctor prior to starting any new program.
Rossana and Shelby are with the YMCA. Certified fitness instructors lead various class formats in all of their locations. No matter the age, they ensure opportunities to strengthen spirit, mind, and body for all.
