At our Healthy Habits event on 1/7 at Lole, we heard actionable tips, strategies, and ideas for how to live a healthier life from 2 industry experts, food & wellness coach Beth Lipton and fitness professional & motivational coach Troy Brooks (here). Our first talk was from Beth Lipton, the food director at Health Magazine and a private health coach with her own company: StriveNourishPlay.com. In case you missed it, we've compiled the information for you here:
The goal is to have more energy; to perform better. Energy is something you generate and every decision you make results in a certain energy output. Below are 3 lifestyle recommendations that will give you more energy and help you lead a happier and healthier life.
1) An oldie but a goodie: Eat more vegetables! You've heard this before, but vegetables are great for you, they're hydrating and nourishing. Aim to have at least 2/3 to 3/4 of your plate full of vegetables at meals -- definitely lunch and dinner, and bonus points if you can fit them in at breakfast too (if you follow Beth on Instagram at @cookiepie0402, you'll see some ideas for veg-filled breakfasts).
Having a plate with lots of veggies doesn't have to mean all broccoli, all the time. Food should be fun and enjoyable, so mix it up! You can have some salad, raw or roasted veggies, vegetable soups; fermented vegetables like kimchee, sauerkraut, and pickles are delicious and help with gut health, too. Find what you like and get creative. We want you to enjoy your food -- because otherwise, what's the point?
2) Don't fear the fat - Fat is good for you, fat is important, it's a macro nutrient (protein and carbs are the other 2 micronutrients). Your brain is 60% fat, we are all fatheads! You need fat to absorb nutrients, and also to help with satiety. Plus, it's delicious!
Some examples of good fats are avocado (and avocado oil), extra-virgin olive oil (better for drizzling on at the end than cooking, unless it's very, very low heat), coconut/coconut butter/coconut oil, nuts/nut butters, grass-fed butter and ghee. Avoid vegetable oils.
If you eat animal protein, other sources of good fats (and good proteins) are pastured eggs (look for "pastured" and/or the "Certified Humane" label on the carton and eat the yolks!!), organic and 100% grass-fed beef, wild-caught fish and pastured pork/bacon. If you like them, game meats like lamb, venison and bison are good, too.
3) Get a good night's sleep - This is so important. If you don't get adequate sleep (7-9 hours a night for adults), you have a greater risk for diabetes, heart disease, and obesity. If you drive, you're far more likely to get into an accident. You're 3x more likely to get a cold, you're at risk for sallow skin, diminished libido, the list goes on.
2 things to do to get more sleep:
A) Give yourself a regular bedtime that's 8.5 hours before you're set to wake up. This doesn't mean you're watching TV or checking emails, it means this is the time you're getting into bed -- teeth brushed, face washed, etc.
B) To make sure you're ready for sleep at your bedtime, give yourself a nighttime routine. Beth's suggestion is that the routine involves 3 steps that don't involve any screens. The idea is that you do the same three steps in the same order each time; this will help train your body and brain to wind down, so when bedtime happens you're ready to sleep. Think back to your childhood, or if you have kids, how you put your kids to bed with a nighttime routine! It works the same way.
You can choose what you want this routine to be, but it could include having a cup of (herbal) tea, taking a bath, cuddling with someone, putting on certain clothes (i.e. warm fuzzy sweatpants), listening to music, anything that's relaxing to you. The only exception to the non-screen rule is listening to a guided meditation; feel free to email Beth for suggestions on these.
Do the above three things and you will have more energy so you can feel better every day, accomplish your goals, and ENJOY your life more. That's what we want for you: More energy so you can have more fun!
Want more of Beth?
Check out her site: StriveNourishPlay.com and follow her on Instagram: @cookiepie0402