Choosing to make changes takes courage. Whether in the realm of eating, fitness, or daily routine, change means a definitive shift in focus and effort. Natural Health and Personal Training Professional, Charlene Causey, shared in her October article, encouragement for families to choose foods that are non-GMO, or even organic, plus minimally those that are processed. This change entails less convenience, but more nutrition and good health.
Now Charlene expands on that initial step to venture even further on the journey to optimum health. Remember, parents are role models and set the pace. Baby steps may be necessary, and progress will depend on health concerns and family conformity. Steadily moving forward will yield great results.
- Increase dietary fiber to 25-35 grams a day from a variety of sources. Build up slowly. It is very important to begin gradually. Too much fiber is not advisable if anyone in your family has serious digestive disorders.
- Consume healthy fats such as extra virgin olive oil, coconut oil, flax seed oil and fatty fish, while avoiding saturated and trans fats. If choosing butter, select ghee or organic. In all cases, if you are trying to lose weight, minimize portions.
- Eat every 4–5 hours, developing a grazing approach to food, to keep blood sugar stable. This is really good for smaller youngsters who cannot consume large quantities at one sitting. Healthy snacking on fresh fruits and vegetables in optimum.
- Drink enough ounces of non-flavored water to equal about half your weight, preferably at a moderate temperature and in between meals.
- Eat less sugar and sodium and avoid artificially sweetened or genetically modified, highly processed foods. If it comes in a package and has a long shelf life, it’s processed. For more on reducing sodium, check out this article.
- Avoid eating while under stress. Rather than stress-eating, breathe deeply and rhythmically to calm down and oxygenate your body.
- Exercise daily if possible. Try a variety of exercises, both aerobic and strength training, to help stimulate metabolism. Before and after exercising, perform gentle stretches to increase flexibility.
The steps above are more ideal steps to vibrant wellness and, hopefully, a vision for shifting the winds of the future for our children. Begin today and adopt a new behavior each week. In just a short time, you family will be on their way to healthier lifestyle. Write down your experience making your journey worth remembering. Use your personal, written results as a source of encouragement, inspiration and motivation for others. You can make a difference!
