Starting your health journey is a great first step while keeping in mind that it is a journey and not a destination. Transformation does not happen overnight, so take some simple steps and make some small changes along the way. 

DRINK MORE WATER

If drinking sufficient water is a struggle, you are not alone. To support your goal to drink more water, carrying a water bottle wherever you go will make it accessible and a great reminder to hydrate. If you enjoy digital motivation, then you may want to use an app that helps you track your water intake

COOK AT HOME

Cooking at home can have a positive impact on your physical health. When you cook your own food, you can be intentional with the ingredients by using what is good and good for you. Meal planning and meal prepping creates accessibility and will more likely lead to success. I find cooking to be therapeutic, and a way to share my passion with others.

EAT LESS PROCESSED FOOD

Introducing whole and fresh foods to your diet and gradually crowding out highly processed food is a good start. For example, rice has been a constant staple in my diet, but I know it is not the healthiest option. In making a conscious effort towards positive change, I decided to introduce half quinoa to half rice. Now I consume quinoa 80% of the time and rarely eat rice. Vegetable oil and canola oil  would not be found in pantry. Instead, it is stocked with extra virgin olive oil, coconut oil or avocado oil.

Make your own healthy version of the processed foods that you eat on a regular basis. For example, I like to make my own salad dressings because it is so simple.

Check the food labels for whole food ingredients. The fewer recognizable ingredients, the better. I avoid those with too many ingredients that are difficult to pronounce. Now, prior to purchasing, I scan barcodes with my Yuka app which informs me if a product is excellent, good or poor based on the ingredients. This way, I can crowd out the bad foods in my kitchen and introduce less processed or whole foods.

MOVE YOUR BODY

Sometimes we are so engaged in what we are doing that we forget to move our body.  If you cannot walk around, then at least try to stand up every 30-60 minutes to get the blood flowing. I can count on My Fitbit to send me a reminder to move and walk at least 250 steps before the hour ends. It will then vibrate 10 minutes prior to the hour if I have not yet met my goal. 

Not everyone has a gym membership or scheduled workout routines, so do not miss those simple opportunities for physical activity. Maybe ditch the elevator for the stairs when possible and park farther away from your destination, but always consider safety first.

Try a new activity that you have thought of doing but not up to the challenge. If you like it, do it again and if you don’t,  then explore others. The goal is to engage in regular movement.

PRIORITZE SLEEP AND REST

Set a goal for sleeping (e.g., 8 hours) instead of just fitting it in when possible. Treasure your quiet time. Take deep breaths, pray or meditate. Spend time sitting outside to relax and enjoy nature.

Remember that you are on a health journey, so take it one step at a time. You will have twists and turns, ups and downs, but keep going.