Tag: Wellness

Keep it Simple

The food we eat,
The air we breathe,
The stress we feel,
Causes us to age faster.

The common denominator in these three items listed above is me. I am blessed to be in control of the food I eat. I have limited control over the air I breathe, but I can ensure I get outside in nature everyday, rather than sitting indoors. Lastly, I can control my stress and how much I allow it to take over. I know life is not always easy, having experienced the ups and downs of it, but I know now that the choices I make are what gives me control over my health.

This is a picture of me at my unhealthiest, as a result of poor food choices, lack of movement and an incredible amount of stress. I was literally stressed out of my mind, unable to sleep and experiencing brain fog.

This is a picture of me two months into my journey to reclaim my health. I had been making better food choices and walking for two months time. I remember I felt somewhat better, but still felt stressed, struggled with sleep and some brain fog. I felt like someone who was detoxing and wasn’t sure I could succeed.

This is a picture of me eight months into my journey. I have been consistently making better food choices and moving every day – walking, doing yoga and playing pickleball. I am sleeping better and not experiencing any brain fog.

The book Primetime Health, discusses the importance many of us place on planning for our future. Dr. Sears asks, How many of you have invested in retirement savings plans and IRAs? Like me, I’m betting many of us have planned in some way for our future finances. He then asks, how many of us have planned for our future health? Do you have an IRHA? Do you know what an IRHA is?

An IRHA, is an Individual Retirement Health Account. It is a plan for our longevity and wellness. I can tell you I never thought about making deposits into an IRHA account. I lived my life as I pleased and addressed any issue as it arose. The shift here is to live more proactively, ensuring that issues are less likely to arise. This shift brings us back to the food we eat, the air we breathe and the stress we feel. If we eat less processed foods, move daily and reduce stress, we can see success on our journey. That doesn’t come in a bottle, it comes from our choices and determination to make deposits into our health accounts.

What I have been doing is hard work for sure, but it doesn’t feel hard. I have kept things very simple. I love to cook and we eat most meals at home, though we do eat out at least once a week. I keep my meals simple, protein, complex carbs and vegetables. I move everyday and enjoy what I do. As I said last week, walking daily is my meditation time. It really helps me clear my mind and process any feelings that come up. Yoga is so good for the mind and body and I take classes three times a week. Pickleball feels like playing outside when you were a young child. We laugh, we play hard and we have so much fun. Enjoying the exercise you do is important to make it happen. Find something you love!

When I first heard about the IRHA account, I began to worry. I knew I made so many bad choices through the years. I also knew it is never too late to start again, one day at a time. My days are not perfect, but my choices are far better. Knowing that I am the one who controls my outcomes gives me pause to make better choices. There are many days I feel like just staying home and not doing anything, especially now that it’s colder. I push through that and remember I must make my daily deposit into my wellness account. There is absolutely nothing more important than that.

Please share what you are doing on your health journey. I’d love to deposit those ideas into my IRHA account. Comment below, send me an email or comment on my Instagram page. Together we are stronger.

Systems Approach to Wellness

Most of you know I come from an education background. As a former Elementary School Principal, I spent a considerable amount of time learning about and creating conditions in which children could thrive. My focus was rooted in practices that were effective in building individual insight and well-being, while extending them to include the strengthening of interpersonal relationships. This helped deepen our collective understanding of how the whole system contributes to our outcomes. In simplistic terms, it helps those in the system realize THEY are the system, not some unseen entity.

In thinking about my wellness journey, I’ve sought to incorporate these principles into my approach. This has offered me a more holistic view of my health and forced me to move away from the narrow focus on one goal, ex., weight loss. The possible dangers of focusing on a narrow goal like weight loss, is that once you achieve it you think you are done. I met my goal, so now I can go on and live my life. Further, it will can feel impossible to achieve, or unreachable. This approach can potentially lack plans for lasting change and can be why so many of us end up back at the starting line time and again.

In the above example of a one dimensional goal, the diet industry can be seen as the “system”. The diet industry is a multimillion dollar industry that benefits from our failure as it keeps us engaged and coming back for more. Using a systemic approach, you can realize YOU are the system. You are seeking lasting change and looking for ways to engage in the industry in a healthier manner. Perhaps, you will engage in ways that can build your insight and well-being and strengthen our interpersonal relationships. Sharing the journey and then contributing to the system itself as we create healthier options for all.

One of the ways I have broadened my approach to wellness has been the focus on my lifestyle, not weight loss. If I continued to focus on weight loss, I would make choices that addressed that aspect only, like buying into yet another plan. I would seek quick fixes and the endless stream of ads I see on social media would draw me in every time. Been there, done that!

Focusing on lifestyle has led me down different paths, which I believe have led to healthier attitudes and expectations. For example, I have taken classes on healthy cooking with Chef Cynthia Louise and Divya Alter. These have led me to expanding my cooking repertoire, while increasing the number of healthier meals I consume. I have tried foods I never thought I would like and those who know me know I was a very picky eater. I no longer am asking for someone to “just tell me what to eat and I’ll do it.”

Recently, I have started a year long course with the Dr. Sears Wellness Institute. The coursework is crafted from a systems approach and seeks to build wellness knowledge in individuals, leading to possible change in wellness options for others. I have learned so much in just three short weeks and am excited to expand my understanding of what it means to live a healthy lifestyle. I plan to share this knowledge with my family and anyone who wants to engage, including through this blog.

As I said last week, I’ve been focusing a lot of energy on my attitude. One of the recent changes I’ve made, that is truly helping, is celebrating milestones along the way. My road was long and I had a lot to overcome and work on. As I’ve said, it felt overwhelming and possibly unreachable. It took a lot to start again as the target felt so very far away. As I write this blog, I have 20 pounds to lose to reach my target weight and be at a healthy BMI. Funny how that seems so doable now, eight months into this journey.

I have celebrated losing 40 pounds and a 35 point decrease in my LDL cholesterol. I have celebrated getting more deep and REM sleep and a decrease in anxiety attacks when sleeping. This weekend, I celebrated winning a bronze medal at my second pickleball tournament. The first tournament, I made it to the bronze medal round and lost. This time, we took the bronze medal!

In the past, I’d be happy about all of the above, but always say things like, I still have a long way to go. Or, yes I lost some weight, but I’m still heavy and have a long way to go. I never truly celebrated these small steps along the way. I have learned that attitude matters and keeps you motivated. It is important to take the time to feel and celebrate your successes.

What milestones have you set and how have you celebrated yourself along the way? Feel free to share in the comments below. I’d love to hear your thoughts.