Special to the Sun
Let’s face it, it is counter-cultural to live a healthy lifestyle. Most Americans are physically inactive and consume the Standard American Diet (SAD), which is loaded with refined sugars, processed foods, and fake foods. These factors cause 70 to 75 percent of Americans to put themselves on a fast track to being overweight and at risk to the number one cause for heart disease, stroke, dementia, type 2 diabetes, and most cancers - obesity.
Not only that, several recent studies that rank the top 10 “fattest cities” in America note that all 10 are in the South. Very sadly, Jackson, Mississippi holds the number one spot. This is definitely not a category we want to win. Jackson is also the number one city in the nation for diabetes, and we rank in the top 10 for adults that have high blood pressure, obesity, physical inactivity, and high cholesterol.
As a proud southern woman, deeply rooted in our traditions, I long to be a part of the change to help reverse the current state of our nation and, more specifically, our area. The wonderful news is that a healthy lifestyle will radically change the statistics for the city.
In my experience of health coaching, I hear many people saying, “I know what to do to be healthier, I just need to do it.” I help people master the art of a healthy lifestyle by providing a plan to execute their actions and place structure in their efforts. I also provide accountability and support while progressing toward their goals.
We have one precious life to live, and the body we have is a beautiful gift. It is my goal to help people get that body on track and in the condition it should be, but this will take intention, consistency, and dedication.
Living a healthy lifestyle is a journey, not a destination. Consistency is key, and it is a process that will not happen overnight. You must have a consistent mindset of your bigger goal - to be the healthiest possible version of yourself. Cultivate a deep commitment to stay on this journey. Here are some ideas that can help you with your journey:
The Fit Soul Integrative approach for optimal health results:
Set your intention now. Buckle in your mindset. Make a choice. Tell yourself daily what your intentions are. Write them down, and review them frequently. Energy flows where intention goes. Set reasonable, attainable goals. If 40 pounds of weight loss is your goal, it will not happen in three weeks.
Small, healthy swaps in your nutrition, and adding a little bit of extra movement daily matter. You don’t have to take the all-or-nothing approach. These healthy swaps really add up.
Adopt the “I Can, I Will” mentality. You are much stronger than you think you are. You are capable of achieving far more than you think. Push and challenge yourself.
80/20 rule: I am a firm believer in the 80/20 rule, I apply to this nutrition and fitness. Eat clean, nutritious, whole foods 80 percent of the time, then really enjoy your 20 percent. This means you really can have cake if you want it, and a cocktail if you desire it, occasionally. Moderation is the key word here. A piece of cake and one cocktail will not blow your diet for the week, but a whole cake and a cocktail every night will. By following the 80/20 rule, you will not live in deprivation, and this will help you form healthy habits, not more rules and restrictions. These do not work.
Drink more water.
Research shows obese people who drank two cups of water before each meal over a three-month period lost five pounds more than those who didn’t. One year later, the water drinkers had kept more of that weight off.
Cut out sweetened beverages. These “foods” are the number one cause of obesity and type 2 diabetes. One can of soda a day increases a child’s risk of becoming obese by 60 percent. One can of soda a day increases a woman’s risk of type 2 diabetes by 80 percent. You are not off the hook with artificial sweeteners either. They have their own associated risk. Also, don’t be fooled by “diet” drinks. The artificial sweeteners in these only make your body and brain crave sugar more.
Eat empowered. “Crowd out” sugar, processed foods, fake foods, alcohol, and caffeine. These cause weight gain, inflammation in the body, digestive distress, poor focus, and lethargy. Eat whole foods and superfoods, they nourish the body. Really hone in on the 80/20 rule. Learn to listen to your “biofeedback system,” your body’s way of telling you how it is feeling. There is no “one size fits all” diet, you really have to be your own health advocate. For example, gluten is not my friend, it makes me feel very sluggish, causes my joints to hurt, and puts excess weight on me very quickly. I have learned to avoid it, but can actually tolerate it in very small doses.
So, I might enjoy one delicious hot roll for the week, not every day, because it does not serve me.
What does serve me (and most of us), though, is a balanced diet with a rainbow of vegetables and fruits, some high quality proteins, and really healthy fats.
In my programs, I teach how to make this an actual lifestyle for you and your hectic schedule. Another helpful tip is to practice COET - Cook Once. Eat Twice- maximize your time in the kitchen. This will make it easier to make healthy choices about what you put in your body.
Here are a few questions to help you on this journey of nutrition:
• Do I have nourishing foods on hand or do I plan to make nourishing food?
• What will I eat when things get busy this week?
OK, here’s the exercise component.
Exercise consistently. Establish and keep an exercise routine.
Schedule your workout and treat this time with integrity. Something/anything will always come up and try to take this exercise time away from you. Respect your commitment to yourself and eliminate all excuses.
Keep the two-day rule. Never go two days without exercising. Your body needs you to exercise. We are created to move our bodies and stay in motion.
Move your body, and keep moving your body. Stay active during the day. Again, our bodies are created to move. Aim for more standing than sitting during the day. Beef up your “NEAT” movement- Non-Exercise Activity Thermogenesis. This is the movement you do throughout the day that helps you to continue to burn calories even when you’re not working out. This really adds up in helping you burn a significant amount of calories.
Finally, get 10k steps a day. This is really hard to do, but the American Heart Association recommends we get 10,000 steps a day - I say this in addition to your workout.
Keep the 2-day rule; Apply the 80/20 rule to exercise as well; Add NEAT movement in.
De-stress.
Stress increases the hormone cortisol, which causes all sorts of health issues in the body. It makes our bodies crave carbohydrates and store belly fat. Even if you don’t eat more, you still can gain weight due to stress.
Learn to slow down your crazy life - don’t overcommit. Seek to create balance and margin as much as possible. Establish new, healthy habits to reduce stress and relax, such as going for a walk, meditating, praying, being mindful, spending time with friends, or deep breathing. Pencil this in on your calendar.
Here are a few good questions to ask yourself each week: Am I over-committed?
What can I say no to this week?
Have I scheduled in self-care?
Prioritize sleep. Proper sleep is crucial for overall health, stress, and weight management. Research shows that seven to eight hours of sleep per night is recommended. The risk of developing obesity rises 23 percent with just six hours of sleep per night, 50 percent with five hours per night, and 73 percent with four hours per night.
Establish a sleep routine. Work to eliminate devices and screens an hour before you go to sleep, and turn your phone on do-not-disturb mode.
Cultivate gratitude: Gratitude literally changes everything. Foster an abundantly grateful heart. People who regularly practice gratitude by taking time to notice the things they are thankful for experience more positive emotions, feel more alive, sleep better, express more compassion and kindness, and even have stronger immune systems.
Start every morning with dwelling on three things you are thankful for. Keep a gratitude journal of things you can be thankful for, whether that’s a beautiful sunset, a glass of refreshing cold water, that your children are doing well and moving forward with their lives, etc. University of California Davis psychologist Robert Emmons, author of “Thanks! How the New Science of Gratitude Can Make You Happier,” shows that regularly keeping a simple gratitude journal can significantly increase well-being and life satisfaction.
Community matters: Find an accountability partner and seek support from friends and family as you are making these healthy changes in your life.
Join The Fit Soul Fam Facebook community https://www.facebook.com/groups/thefitsoul/ to find encouragement and support. Ask a friend to do this with you.
Amy Ramsey is a Certified Integrative Nutrition Health Coach and a Certified Personal Trainer. Follow her at The Fit Soul By Amy Ramsey on Facebook and Instagram.
Amy Ramsey
