10 Tips to be Healthier at Home Today

Raise your hand if you’ve had a hard time staying healthy at home during COVID…..OK, everyone?! We’re all in this together! I’m going to dive into some tangible tips you can implement TODAY to show up as your best self, and most importantly – feel GOOD. Let’s dive in..

Healthier at Home Tips

1. One Habit Rule:
   • I SWEAR by this one. I know that we’re all over achievers and want to make all of the changes today,  but quick changes usually don’t equate to LASTING change. I want you to focus on ONE change at a time, and once that change becomes a habit and like second nature to you (you don’t even have to think about it), then you can add on and make your next change.
   • Trust me, this method will set you up for SUCCESS and create lasting lifestyle changes. As an example, you could implement my food formula (more on that below) for breakfast. That’s it. After about 3 weeks (or 21 days), you can add on from there.
2. Set up a dedicated work space, away from the kitchen.
   • We’ve been WFH for a while now, so INVEST in making a workspace within your home, no matter how little space you have. Get a desk, a chair, etc. and setup a separate space (that’s not your kitchen table) to work. Not only will this help you be more productive with your work, but it will also allow you to mindfully enjoy your meals and separate eating vs. working time. 
3. Get protein, fat and fiber rich carbohydrates in at each meal.
   • Protein: This is one of the most satiating macronutrients, which means it’s going to keep you full! It’s also great for cell and muscle tissue regrowth and promotes overall body composition. For women, it’s recommended to get 20-30g per meal and for men 30-40g. Go with whatever protein feels good to you, whether that’s plant based, meat or fish!
   • Fat: This is also a very satiating macronutrient. Get a variety of fats throughout the day (same examples are extra virgin olive oil, olives, nuts, nut butters, ghee, vegan butter, butter, coconut oil, etc.) Fat not only helps you absorb the nutrients from your food better, but it’s also amazing for your hair, skin and nails. Aim to get anywhere from 1-3tbsp per meal.
   • Fiber Rich Carbohydrates: My favorite! These are going to be your non-starchy veggies such as cauliflower, broccoli, spinach, kale, arugula, zucchini, etc. These are packed with vitamins, nutrients and – FIBER. Fiber is important for keeping us full, keeping things moving and maintaining a healthy gut. Aim to get 2-3 cups per meal. 
   • Add from there!: After getting in those three, I always recommend to ADD in whatever else you need to make you feel both full and satisfied – whether that’s fruit, starchy veggies (potatoes, squash, etc.), grains (quinoa, rice, barley, buckwheat), or even packaged foods. Those three are your base, then ADD!
   • Disclaimer: We’re all bio-individual. Each person has different needs and they can vary depending on your height, weight, sex, age, activity level, etc. – the above advice is not meant to treat, prevent or prescribe medical advice. Consult a medical doctor prior to making any serious changes to your diet or lifestyle.
4. Focus on addition vs. elimination mindset around food.

   

   • Going off of the above note, I always strive for my clients to ask the question: “what do I need to ADD to my plate?” Diets, diet culture, the media, etc. are obsessed with us having a list of what we CAN’T have, but I’m telling you you CAN have anything. This addition mindset is key.
   • Eliminate food rules and trust your body. Focus on what you can add to your plate to feel both full and satisfied, and feel good both physically and emotionally.
5. Prep healthy snacks in the beginning of each week. 
   • Snacks tend to be a pain point for A LOT of my clients. We hit that 3pm slump and all of a sudden we’re in the kitchen searching for a snack, and the whole bag of chips is gone. Been there! Set yourself up for success by prepping healthy snacks in the beginning of the week.
   • Ideas:
     • Veggie & Hummus Packs – pre-chop carrots, bell peppers or cucumbers to go with hummus.
     • Apple & Nut Butter – pre-slice apples and pair with almond, cashew or peanut butter.
     • DIY Trail Mix
     • Vanilla Collagen Protein Bites
     • Grain Free Granola
       
     • Freezer Fudge – paired with some apples, strawberries or any fresh fruit you have on hand
     • Superfood Banana Muffins (have with some nut butter), you could throw in some Lily’s chocolate chips too!
     • Homemade Bars – Sweet and Salty Cashew Bars – you could add a chocolate drizzle with Lilys’ too!
   • For snacks, aim to get at least ONE of the 3 things we talked about including in your meals (protein, fat, fiber rich carbs!)
6. Set yourself up for success, utilize your calendar for meals, breaks, movement, etc.
   • Ever worked until 3pm and realize you’re starving because you haven’t had lunch?? Well, this is to PREVENT that. We want to keep our blood sugar stable throughout the day, and skipping meals doesn’t promote balanced blood sugar.
   • Add times to your calendar and treat these appointments as you would an appointment or meeting with your colleague or your boss. You wouldn’t cancel on them last minute, so why would you cancel on yourself? The relationship you have with yourself sets the tone for EVERY relationship you have.
   • Things to add into your calendar: Meal Times, Snack Times, Walks, Movement/Exercise Time, etc.
7. Hydrate, hydrate, hydrate!
   • Get in your water! I recommend aiming to get anywhere from 1-3L per day, depending on your age, size, activity level, etc.
   • A great way to track water is by investing in a 1L water bottle or utilizing a water tracking app. Hydration is SO KEY to our healthy, satiety, digestion, skin – EVERYTHING!
8. Prioritize mental health.
   • I will always argue that our mindset and mental health is by far the most important pillar of our overall health. Make this a priority for you! Learn ways to minimize and manage your stress levels and ensure you’re doing things each day for YOU, making yourself your number one priority. If you’re not taking care of yourself, you’re showing up as a second rate version of yourself in all areas of life. If you want to be the best mother, father, co-worker, spouse, partner, roommate, employee, etc. that you can be, then making time for yourself is the LEAST selfish thing you can do.
   • Some practices that can help improve mental health are meditation, a gratitude journal (more on both of those here), movement/exercise, reading, playing with your pet, listening to a podcast, FaceTiming family/friends, cooking, learning, etc.
9. Get in some form of movement every day.
   • Movement is MEDICINE, and it’s also an instant mood booster. You truly never REGRET a sweat, right?! Something to remember with movement is that it doesn’t need to be a certain duration, look a certain way or feel a certain way – it just has to feel good to YOU.
   • Find something that you look forward to doing each and every day, and do that. Whether you have 5 minutes or 20 or 60, make it a consistent habit to move in some way every day. That consistency is key, no matter how long you have to move. It can be something as simple as a walk, stretch, pilates, yoga, etc.!
10. Move SLOWER & be present in the moment.
    • I like to refer to this as “implementing the pause.” These days, we’re programmed to move on autopilot. We never stop to think before acting, speaking, doing any longer, we’re just going through the motions. That approach to life = mindless. We want to approach it in a MINDFUL way. We want to be present and think about our intentions behind each and every thing that we do to live a meaningful and healthy life.
    • To put this into practice, before acting start to ask yourself – “am I hungry” (or am I avoiding other emotions) or “is this useful” or “how do I want to show up in this situation”? That slight pause will make ALL of the difference in your health and in your life.

I hope you enjoyed all of my tips on how you can be healthier at home, and please let me know what tip was the most useful for you down below! If you feel like you need extra support, I would love to chat with you! Click here to schedule a health coaching consultation. Talk soon! XO Alysia