Blog | Pete and Rachael Herschelman

5 Positive Affirmations for Success

October 15, 2019 Connor Bearse Holistic Health

Declaring great things about yourself can seem weird and bizarre. However, you might find it surprising that there are genuine theories and neuroscience behind the practice. So, what are positive affirmations, what is the science behind them, and how can you implement them today on your journey towards success and positivity?

Positive affirmations have become increasingly popular as time and scientific research continues to prove their efficiency. However, the idea might still seem incredibly awkward and hard to embrace when people first hear about it.

What are positive affirmations?

Positive affirmations are positive phrases or statements used to challenge negative self-talk and unhelpful thoughts or habits. If you are constantly battling low self-esteem or harmful thinking, positive affirmations have the ability to combat these subconscious patterns. Thay can then replace them with a healthier narrative. Positive affirmations are also helpful for individuals lacking in motivation and determination regarding goals, projects, and dreams. Many use them as daily motivators to keep themselves under check and highly functioning.

The science behind positive affirmations.

The success of this practice is based on concrete and well-established psychological theory. There are a number of empirical studies based on the idea that we can influence our lives positively by telling ourselves these affirmations. The growing popularity of this method has led to neuroscientific research aimed at whether we can see any changes in the brain when we self-affirm.

These efforts resulted in MRI evidence suggesting that certain neural pathways are increased when people practice self-affirmation tasks (Cascio et al., 2016). More specifically, the ventromedial prefrontal cortex – which deals with positive valuation and self-related information processing – becomes more active.

5 Positive Affirmations to Get You Started

However much science backs it up, talking to yourself can feel silly at first. Therefore, we’ve compiled a list of daily affirmations to ease you into the habit of positively affirming yourself on a daily basis.

“I believe I can do anything”

Even the most cynical out there can benefit from this phrase. Even if you don’t believe it at first, you might find yourself motivated and encouraged to undertake any task that comes your way as this declaration comes into effect.

“Everything that is happening now is happening for my ultimate good”

More than anything, this affirmation functions as a reminder for yourself. Knowing that even the bad has its purpose in your life is empowering and can replace unhealthy defense mechanisms when you are confronted by a negative or otherwise, upsetting situation.

“I’m the architect of my life; I build its foundation and choose its contents”

By declaring this phrase, you are giving yourself control over your life that you might have lost in the past. Not only is it empowering but it holds you accountable for your decisions, ultimately creating greater confidence in yourself.

“I can achieve greatness”

One of the most powerful affirmations is to tell yourself you can achieve greatness in your life. It is common for people to let their skills and talents lay dormant inside of them. By voicing your ability to achieve greatness, you are tapping into those skills and talents on a daily basis. This affirmation not only works as a reminder of those abilities left unused but helps create new ones that you might have otherwise not discovered.

“Today, I’m brimming with energy and overflowing with joy”

You are not always in a good mood or at your best. However, affirming this can help you tap into positive feelings that are becoming overshadowed by negative thoughts. Learning how to tap into these positive feelings even when you are feeling down can help you battle detrimental feelings that can negatively affect you in the long run.

Positive affirmations can be a refreshing way to reverse negative internal messages. Whether you are seeking ways to battle low self-esteem, anxiety or simply need the motivation, know that although positive affirmation cannot completely fix your problems, they lead you towards a path of recovery and positivity. If these affirmations don’t hit home, try coming up with your own. That way they can be more personal and have greater impact on your life.

How to Stay Energized at Work

September 15, 2019 Pete and Rachael Herschelman Holistic Health

Are you constantly combating low energy during your day? Do you find it difficult to remain focused? Tiredness at work is a common ailment for most people. It can harm your work performance while also making your job less enjoyable. And in some professions, it can be a bigger problem than it seems. Whether you work from home, part-time, in a team, or independently, use these tips to keep yourself motivated and the most productive you can be:

Get moving

Research has shown a clear correlation between exercise and brain function time and time again. A short workout in between tasks can help improve your job performance, productivity, and might boost creativity. An article from the Huffington Post in 2013 emphasizes that there are 13 mental benefits to working out, a few of them being improved brainpower, better memory, and increased energy. If you can’t seem to find space between your schedule to fit in a workout, there are other alternatives that might be more realistic for your specific situation. For example, you can do leg lifts while reading emails. Others might prefer parking far away from their building’s entrance in order to jog their brain awake before starting their day. Any amount of movement will help you stay energized and on top of your game.

Use scents as brain food

A wildly underrated member of your five senses, your sense of smell, might be the puzzle piece you’re missing to solve your low energy problems. Essential oils have been proven to increase alertness, memory, accuracy, and mental clarity. Specifically, a peppermint scent. A study in 1990 proved that smelling peppermint essential oil enhanced alertness, focus, and concentration. Essential oils can be applied topically, inhaled, or even sometimes ingested; however, most studies out there have used the inhalation method, which might be easier to do in an office space.

Stare off into space

No, we are not advising you to daydream at work or to stare blankly into an abyss of nothingness for 30 minutes straight. Staring off into space purposefully, however, can have its benefits. Especially if your work is done while staring at a computer screen for hours on end. Your eyes strain themselves when staring at a screen. This worsens exhaustion when they do so for long periods of time. The 20-20-20 rule advises you to look at a point 20-feet away from you, for 20 seconds, every 20 minutes. This breaks the continuous screen fixation and allows your vision to refocus. This method enables your brain to gather the needed energy to continue your task without losing momentum.

Your workday is challenging enough with imminent deadlines, projects, and assignments to complete. Therefore, don’t let low energy throw you into a dangerous cycle of unproductiveness. Instead, actively fight it by applying these methods into your everyday work routine. By doing so, you will lead a productive work environment that fosters creativity and establishes a positive relationship with your job as a whole.

Productivity: 3 Psychological Practices To Boost It

August 15, 2019 Pete and Rachael Herschelman Uncategorized

We live in the digital era, where emails, texts, and other forms of communication have facilitated procrastination and “busy” work. However, there are only so many hours in a day, and working outside of work hours, although now a normalized practice, can create burnout. You have heard of time-management strategies such as scheduling and setting time blocks in order to complete your to-do list and reach peak productivity, but it doesn’t need to be this difficult for you to be able to boost your productivity. In fact, research proves that it’s all in our heads and a few mind tricks might do the trick for you. There are many ways to achieve real productivity by influencing your psychological state, but here are three you should try out for yourself.

The Two-Minute Rule

The two-minute rule originates from David Allen’s bestselling book, Getting Things Done. It’s a fairly simple rule – if the task takes less than two minutes to complete, start it now. From answering pesky emails to starting a month-long project, you can apply this rule to small and large tasks alike (For large projects, make sure to segment it into smaller goals and tasks to be able to apply this rule). Sometimes getting started is the most challenging factor when tackling a project or task. However, once you are in motion, much like Sir Isaac Newton taught us long ago, it is most probable you will stay in motion. Use this rule to dive into tasks you’ve put aside or are actively trying to ignore, and find yourself surprised when this simple rule reaps results.

Lighting and Temperature

Research backs it up, lighting and temperature play huge roles in your productivity. In fact, a study by Cornell proved that low temperatures (68 degrees or 20 degrees Celsius) enabled employees to make 44% more mistakes than at optimal room temperature (77 degrees or 25 degrees Celsius). Studies about lighting, although still in their infancy, have proven that more exposure to daylight boosts productivity. Therefore, it’s crucial to regulate temperature and lighting in your office space, whether that be your work-place or home office. Simply open the window, invest in a good desk lamp, and keep an eye on the thermometer to improve productivity.

Focus on Progress, not To-Do Lists

Did you know only half of to-do lists are completed every day? And that 41% of tasks are never truly completed? List-making is a reductive format that doesn’t supplement the work of leaders. People who undertake big projects with no deadlines will not benefit from list-making. Therefore, it is important to reflect and document progress rather than checking boxes out of your to-do list. The simple act of looking back on progress positively influences your sense of accomplishment. This also results in feeling competent and effective with your work, impacting your future undertakings and ultimately becoming more productive. Keep a journal and record at least three sentences a day about how much you have done. Pausing to reflect on your accomplishments helps you recognize the value of your hard work. And, in turn, boosts productivity in the long run.

Although these practices are not a permanent replacement for a good, productive system, they are functional strategies to turn to when you can’t seem to get things done. Productivity is hard to achieve, but with these simple strategies, you can create a work strategy that works. Moreover, these strategies can minimize burnout and help you best utilize your time. Try them out for yourself!

Why Therapy May Be A Good Thing (Even If You Think You Don’t Need It)

July 15, 2019 Pete and Rachael Herschelman Holistic Health

Holistic health is defined as the health of the entire being. Mental, physical, emotional and spiritual. One way to nourish your holistic health is to partake in therapy. You may hear the word “therapy” and immediately protest, thinking “Why should I talk to a stranger about my life?” You may even feel relatively content, lacking any notable problems you feel are worthy of discussion. But while therapy is excellent for problem solving, it isn’t only for those who feel overwhelmed by life’s issues. Therapy is self-care: consider it a mental and emotional check-up of sorts. And as we all know, routine maintenance is beneficial, even when we don’t notice any problems under the hood. Keep reading for three reasons why therapy may be a good thing, even if you think you don’t need it.

Mental Health

Mental health is vital. We invest in our physical fitness by eating the right things and exercising regularly, but how do we tend to our mental well-being? Because the answer to that question can sometimes feel unclear, many people place mental health on the backburner. Instead, let therapy be the solution. Psychologists are trained professionals who are there to listen. They are a neutral party to vent to, with an added safety net of privacy. Nothing you share with your therapist has to leave the room, providing a rare opportunity to be completely uninhibited. Therapists are also able to suggest solutions and coping techniques to help aid in your overall mental peace. Even if you don’t have negative things to share, you can still use a therapist as a sounding board for your good news, especially if you don’t have many conversationalists in your daily life.

Improved Interpersonal Relationships

Not only can therapy enrich your inner world, it can also help you interpersonally. Whether dealing with coworkers, our teenage children, or close friends, we all experience communication issues and hurt feelings from time to time. Because we don’t want to exacerbate the situation, we tend to leave negative conversations and experiences unfinished and unresolved. Therapy then provides an avenue to talk through those buried emotions without having to confront the other party. Therapists are there to suggest possible solutions, allowing you to get the closure you may need. They can also help us learn how to apologize, see things from a different perspective, and aim to do better in the future. Over time, you’ll develop more effective communication techniques, helping you prevent miscommunication before it has a chance to happen.

Personal Growth

Lastly, therapy can aid in your personal growth. Even if things are well, you have the opportunity to take your strengths and make them greater. Therapists are trained to guide you toward your next steps. Whether in your career, relationships, or self-care, there’s always room to improve. Use your time in therapy to set new goals and map out specific ways to achieve them. Devoting time to improving your future will also help you feel productive and proactive.

Because therapy treats several aspects of overall health, it is a holistic endeavour. Your body and mind are the most valuable things you own, and they are irreplaceable. Do yourself a favor and give therapy a try (even if you don’t think you need it).

Transform Your Life For The Better By Trying These 3 Challenges

May 15, 2019 Pete and Rachael Herschelman Uncategorized

Can you survive a day without browsing your Facebook or Instagram feed? How about giving up soda, sweets or junk food? Are you strong enough to ditch alcohol, cigarettes or other vices you may have for good? If you can boast of strong willpower and commendable self-control, you can probably say yes to the above challenges without flinching. This is because you have the resilience and discipline to give up (or limit) things you like or are accustomed to, especially if doing so will bring amazing benefits. You know all too well that these are the kinds of challenges that may test your limits and bring some discomfort. But nevertheless, they help you become the best version of yourself. If you are ready to challenge yourself and transform your life for the better, you may want to try the following challenges:

No social media challenge.

With all the things you can do on social media today, a day or two of not logging into your accounts is enough to make you feel like you are majorly missing out on something. But if you give yourself the time to ponder about your relationship with social media, being active online can also make you lose time over other more important or worthwhile activities in the offline world. Social media can indeed be very useful, but reducing the time spent on it can be more beneficial for your wellbeing. A research study proves a positive link between social media use and depression. So give yourself a mental break and try a social media detox. You will have more time on your hands and lead a more fulfilling life. In addition to social media, you may also want to take time-off from digital devices such as mobile phones and laptops. This is a good way to remind yourself that even without gadgets, you can still function fairly well.

No negative thoughts.

Despite the popularity of all the wonderful benefits of positive thinking, many people still choose to dwell on pessimism. This is likely because it is not easy to stay optimistic and happy when things don’t go according to plan. But if you wish to turn a bad situation around, dwelling on negative thoughts will not be beneficial. On the contrary, the decision to stay positive will motivate and inspire you to overcome anything. So if you want to do yourself a big favor, try to stick to a mindset that crushes all negative thoughts. According to the law of attraction theory, thinking positively and expecting good things helps us achieve the things we desire most in life. Moreover, positive thoughts have been proven by numerous studies to relieve stress and anxiety. It also increases a person’s likelihood to succeed. Along with thoughts, words also have the power to influence our mood and behavior. So you may want to make this challenge more interesting and beneficial by resolving not to utter any unkind or negative words to yourself or others.

No-meat challenge

People who want to maintain a healthy weight are often advised to go easy on meat and processed foods. So one thing you can do that your body will thank you for is to cut back on meat consumption. This is not a very easy task for those who enjoy meat products. You can, however, make it doable by gradually reducing your meat intake. One thing you can do is adopt a routine that is similar to the meatless Monday method. This simple challenge can go a long way in preventing diseases. A study done by Harvard University revealed that consumption of red meat increases one’s risk of developing diabetes. You may also be glad to know that aside from its health benefits, fasting on meat is also one way to save Mother Earth. Apparently, the livestock industry is one of the major causes of global warming.

It is probably tempting to daydream about a challenge-free life. A world where you can do anything you want or get everything you wish for without encountering any difficulties. However, living without risks or problems to solve would likely be pretty dull and boring. People may dread challenges, but no one can deny that overcoming trials paves the way for learning and improvement. So to keep on growing and improving, continually seek out ways to challenge yourself.

How to Stay Connected When You’re Busy

March 15, 2019 Pete and Rachael Herschelman Uncategorized

“You will never find time for anything. If you want time, you must make it.”
-Charles Buxton

Between thriving careers and active families, it’s common to feel that you’re too busy for weekly outings with your spouse. However, if we are honest with ourselves, we know that the level of personal importance (not a lack of time) is the only true differentiating factor between the tasks we pursue and the activities we skip. Once you come to the realization that you do have the time needed to focus on your spouse, you’ll no longer find “business” as a valid reason to neglect the quality time that marriages need to survive. If you’d like to know how to stay connected, even when you’re busy, check out these three steps.

Discuss the Meaning of “Connection”

The most important aspect of maintaining a strong connection with your spouse is communication. By initiating a discussion that covers the specific details of what it means to be “connected,” you can build from a shared understanding of each other’s needs. For some, remaining connected means feeling romantically involved with their partner. For others, a healthy connection only requires a few minutes of daily conversation. There is no right or wrong when it comes to your personal definition of connection, but you do need to know what your spouse desires from you. Many couples agree that holding on to a steady connection requires quality time spent together, but that too can be defined in various ways depending on each person’s perspective. Can time spent together doing household chores be defined as quality time? Or is it only quality time if it is planned, memorable and filled with undivided attention from your partner? Take your spouse’s answers to these questions, compare them with your own and work together to meet halfway.

Be Intentional

Once you’ve determined what staying connected looks like in your marriage, you can create a plan to work quality time into your busy schedule. Both of you should gather any work calendars, appointment schedules or agendas and start by finding an available time that you both consistently have open. Choose that day or time to focus on rekindling the fire. Refer back to the initial conversation you had with your spouse and schedule some time to talk, date or relax together. Remember, there is no incorrect way to go about investing quality time as long as your plan meets the needs of your spouse. Once you’ve chosen a day and time, put it in on your schedule as a long-standing appointment. After writing it in stone, stick to it! Treat your connection time with the same respect you’d give a work meeting. Prioritize your time together. Don’t shirk your responsibility just because your spouse is understanding and canceling doesn’t seem to hold much consequence. Be intentional about devoting time to your relationship and proving to your spouse that in spite of a full schedule, they matter most.

Take Advantage of Spontaneous Opportunities

Lastly, don’t pass on spontaneous fun. Every now and again you and your partner will have a break in your schedule that wasn’t planned but is available. Don’t let the opportunity slip away by filling the time with work or chores – use it to surprise your spouse with a last minute date. You’ve already covered your bases by keeping your scheduled marriage dates, but spontaneity is a vital part of any long term relationship, too. After some time, the expected can become monotonous and the novelty can wear off. Remedy that by using spontaneous opportunities to keep your spouse on their toes.

Investing time into your relationship is always worth the effort. Your spouse is one of the most important people in your life and should be treated as such. When things are well on the home front that positivity can influence other areas of your life. Take these three steps and make the choice to never be too busy to prioritize the success of your marriage.

3 Time Saving Ways to Stay Healthy in the New Year

January 15, 2019 Pete and Rachael Herschelman Holistic Health

A new year brings a fresh opportunity to take control of your health. A few weeks in and you may be faced with the harsh reality that you don’t have enough time in the day to accomplish all the well-intentioned resolutions you set for yourself. You have two choices: either allow your goals to fall by the wayside or adapt them to better fit your schedule. When it comes to resolutions that pertain to your health, it’s best to choose the latter. Fortunately, there are multiple techniques available to help you achieve your health goals while still being mindful of your busy schedule. Here are three time saving ways to stay healthy in the new year.

Quick Workouts

Staying physically fit is an important part of any health journey, but finding the time to fit a traditional workout into your day can be difficult. If you are struggling to get enough exercise in, change your approach by making your workouts shorter. Be intentional about pinpointing specific exercises that target multiple muscles (termed compound exercises). Because you’ll be working on several muscles at once, you won’t need to waste time on extra machines, consequently making your gym time more efficient. Try mixing a few combined exercises into one workout to maximize your time investment.

Quick Meals

In addition to genetics and regular exercise, your diet is one of the single most impactful factors that affect your health. Although many people know the foods they eat contribute to overall wellness, most still fail to prepare healthy meals consistently. If your reason for skipping out on healthy eating is lack of time, there are several solutions that can assist you in saving some time in the kitchen.

Try meal prepping. Meal prepping is a time saving method of cooking that focuses on preparing large quantities of simple foods, then dividing and packing repeated meals for the whole week. Because all the cooking is done in one day, you won’t need to worry about cooking throughout the week.
Consider a meal delivery service. If grocery trips for healthy foods are cutting into your schedule, a meal delivery service may be a perfect fit for your needs. A meal delivery subscription enables you to choose your meals. The ingredients and recipes will be delivered right to your door – all you have to do is prepare the meal and enjoy.
Research easy recipes that emphasize speed. Both instant pot and one pan/pot meals allow you to combine multiple ingredients to be cooked all at once, saving you time and frustration. Cold lunches and dinners (i.e. salads and sandwiches) skip the cooking aspect altogether and can be completed in as little as 15 minutes. Recipes that include the phrase “last minute” are also specifically curated to save time.

Quick Germ Eradicators

During the winter months, flu season is at its peak. Managing symptoms can be a tedious process that consumes time that you don’t have to begin with. Instead of wasting precious moments sitting in a doctor’s office or making multiple trips to the store for cold meds, make better use of your available time by being proactive instead of reactive.

Drink more water. Increased water intake helps the body remove toxins more efficiently, which may prevent illnesses from taking root before developing into a real issue.
Get more sleep. Your immune system needs the proper amount of rest to recoup its defenses to ward off sickness.
Get in the habit of using natural immune boosters to prevent colds. Daily consumption of ginger, garlic, nutrient dense foods and warm liquids (like tea or broth) can help your body fight off infection.

It’s easy to take your physical well-being for granted when you give a higher focus to everything else in your life. However, good health isn’t guaranteed. It’s easier to prevent a disease than to treat one, which means it is vital that you do your part to prioritize your health. While it may take a bit of extra planning and ingenuity, it is indeed possible to remain health-minded while managing a busy lifestyle. Use these three tips to make this the year that you make the most of your time and remain consistent about placing your health first.

3 Reminders To Build Strong Bonds With Your Children

November 15, 2018 Pete and Rachael Herschelman Uncategorized

With so many parenting tips and advice out there, it is so easy for parents to feel overwhelmed or confused. However, a close look at all the how to’s and must do’s may make you realize that everything just boils down to one essential factor. This is that parents who want to raise happy and successful kids should focus on forming a strong and positive connection with their children.

Just imagine the wonderful sense of fulfillment you would feel if your little ones trust you and freely share ideas with you? When you have a positive relationship with your children, you give them strong emotional security that they will carry with them for the rest of their lives. Parenting books give you endless lists of things to do so you can form a special bond with your child. As you work your way to become the best parent you can be, make sure that you do not forget the following crucial points as well:

Do not forget to shower them with affection

Everybody wants to raise a responsible child. To achieve this you would probably prioritize instilling discipline early in life. In setting rules and restrictions, some parents may hold off showing affection for fear that the child may not take them seriously. However, parents should remember that being overly affectionate will not spoil their child. In fact, physical gestures such as hugging and snuggling provide numerous benefits upon children. Among many other things, affection increases confidence, reduces anxieties, and prevents tantrums. Research published in the Journal of Epidemiology and Community Health showed that infants with affectionate mothers can easily cope with stress as adults. So of all the things you have to be scared of, do not be afraid to show your children how much you love and appreciate them through physical and verbal affection.

Do not forget to focus on the moment

Parenting is hard work. It is a 24/7 job filled with sleepless nights and stressful days. It is easy to get caught up in a routine and the tasks you have to accomplish. You may get to achieve great things this way. However, the downside is that you may forget to be in the moment. Do not forget that your children will never be this young or innocent ever again. Time passes by so fast and once it is gone, you can never take it back. So make it a priority to enjoy these precious years by giving them your undivided time and attention. This means that when you sit down to talk to them, you make them feel your presence. It may mean removing gadgets or other distractions that may ruin the moment. This way, you get to listen intently to the things they have to say and you get to know each other better.

Do not forget that they are not your possessions

A poem from the famous writer, Kahlil Gibran has an opening line that says, “Your children are not your children.” It is a gentle reminder that even if you are fully responsible for your children, you cannot fully control or manipulate them because they have their own minds and unique personalities. As a parent, your goal is not to show where they have to go but to help them discover the best path for themselves. When you accept and respect your child as an individual, you give them a chance to nurture their innate talents and achieve their full potential.

In the end, there is no exact formula or detailed steps to take on how you can form a special bond with your child. However, there is one thing that you must always remember as you raise your kids – that every effort you do out of love for your children matters. Your child will surely appreciate and cherish the special bond you have with them all their lives.

4 Things You Can Start Today To Reach Your Goals In No Time

September 15, 2018 Pete and Rachael Herschelman Uncategorized

The road to victory entails discipline, hard work, and commitment. For most people, success takes time and can even be an elusive idea. So it is common to receive many warnings as we attempt to take steps towards our dreams. Some would even caution you to prepare for the worst. It is true and sound advice to take caution, but there is no rule saying that you cannot fast-track your way to victory. With a few tips and tricks, it is possible to enjoy the fruits of your labor in the shortest possible time. You may want to try the suggestions below and may just be surprised to find that it actually works.

Identify Your Targets

Your list of dreams is probably a long one. However, in goal-setting, you may need to trim it down until you are down to the one goal you specifically want. Aiming for specificity will allow you to focus on your ultimate goal and will help you plan the best strategy to attain it. Just like in a shooting range, you have to stop and stare at your lone target before you can declare, “bull’s eye!”

Claim Your Victory

Many studies attest to the wonders that visualization, affirmation, and meditation can do in our lives. So once you identify your ultimate goal, you can start visualizing yourself achieving your dreams. Success and excellence come to those who believe. Therefore, claim your victory even before it happens. Manifest your dream by visualizing and vocalizing it, and it might just materialize.

Take Risks

If you want to live the life of your dreams, you have to be ready to get out of your comfort zone. Dare to take the road less traveled and be bold enough to take risks. By not following the usual route, you may just discover a more rewarding and faster road to success. Just make sure that you fully understand what you are getting yourself into and that you are ready to cope with whatever outcome your actions will bring.

Work Harder & Aim To Excel

Individuals who wish to achieve great things in life fully understand that mediocrity is not the way to go. So be prepared to walk the extra mile and aim to be better than the best. Likewise, you should not forget the value of hard work. Just because there is a faster way to success does not mean it will be an easier way. Be willing to toil hard and make sacrifices along the way. Be passionate about what you do and you may just soon find yourself reaping success after success.

They say good things are worth the wait but as long as it does not harm anyone, it is definitely not a sin to attempt to achieve positive results faster. The strategies listed above do not guarantee an exact formula for success. But adopting these mindsets and applying them to your everyday life will surely make you a better person and may ultimately improve your life.

Three Ways To Begin a Diet Transformation For Busy Lives

June 15, 2018 Pete and Rachael Herschelman Holistic Health

It takes roughly 21 days to make a habit. Though that in itself does not seem difficult, we can all agree that when you toss children, work, and quite frankly general life into that mix, it suddenly makes it darn tough to maintain a lifestyle makeover. When prioritizing family, career and a social life it’s hard to carve out time to sit down and reevaluate your entire dietary routine. While body types and metabolisms vary, here are three simple changes to implement in your day to day life to kickstart your journey to a better you.

Cut Down On Liquid Calories

Let’s be honest. A lot of beverages on the market are inherently good for us; coffee, tea, and smoothies have their nutritional benefits. Unfortunately, a handful of places that dish up these drinks on-the-go load them up with artificial sweeteners and additives. Yes, the surge of energy that the refined sugars in sodas, energy drinks, and our go-to coffee concoctions put into our bodies is satisfying. However, what I’m sure everyone has learned to loathe is the blood sugar crash that follows and has us ready to toss everything from our desks, hop into sweatpants, and take a nap. This sluggish afternoon drag can be avoided. It’s a tough habit to kick. Try amping up your water intake as you lower the liquid calories to avoid dehydration. By removing simple processed sugars from your diet, you’ll see an improvement in your mood as well as your waistline. Your body will feel refreshed and function better with increased hydration levels.

Tackle Your Biggest Monster First

Everyone is guilty of a habit that they’re aware is detrimental to their health. It may be swinging through the fast food drive-thru on your daily commute home. For some, it’s sweet treats during breaks. And for others, it’s half a dozen soft drinks to make it through the afternoon. Pick the one aspect of your diet that you think is making the heaviest impact on your health and decide on a game plan to change this. Focus on this single habit and make a conscious effort to improve this focus dietary change. Make a promise to yourself to cut down to half or a third of the amount of your regular routine and gradually phase it out as the month goes on. It’s a process that will be much easier if you are slowly finding substitutions you enjoy to replace your guilty pleasure versus depriving yourself. Remember, Rome wasn’t built in a day.

Be Prepared To Fight The Hunger Battle

We’ve all been victim to hunger striking at an unexpected hour of the day. As cliche as it may seem, if you’re needing an afternoon pick-me-up, try opting for fruit or a healthy fat. Though it still contains sugars, fruits are natural sugars which make them easier to digest in your body, and the carbohydrates in an easy to grab a snack like heart-healthy nuts will also give your body the fuel it needs to work through the afternoon. Choose two or three snacks over the weekend to bring to stash at your workspace. The variety will add excitement and make it tougher to fall into a rut.

Not only will all these simple swaps be beneficial to your health, but things that you can share with your kids. As busy parents sometimes we because guilty of a “do as I say, not as I do” and that’s no fun. Spending time tackling these bad habits now will lead to healthier times with your family in the future.