5 Reasons Why Now is the Perfect Time to Get Healthy

If you've recently looked down at yourself and your body's almost fully incorporated into the fibers of your couch and you can't tell the difference between your fingers and the cheese curls you've been munching, it's okay. So maybe your PJs have worn thin and you've started to add some Bailey's to your morning coffee...everyday. If this quarantine isn't making you even a little crazy, you probably didn't start out so sane! The good news is, even if you're at your lowest low, it's still not too late to inch your way to better health. As a matter of fact, here are 5 reasons why RIGHT NOW might be an excellent time to make a few much needed changes to get your body working the way it should. 1.) There are fewer distractions and, frankly, you deserve better. Be an opportunist-- take advantage of some new-found free time. Now that you're not running your daughter's softball league or leading your church choir, you may have a little more time for (drum roll, please)...YOU. I know your kids still need you. You might have even become their new full-time teacher. But, rest assured, the changes you incorporate are essential lessons for your kids to learn as well. What's more important than understanding how you make your body healthy and strong or how to recognize when you need some self care to calm your mind and spirit? At the most basic level, this is about putting in as much good stuff as possible and, simultaneously, taking out the bad. One key concept to understand: Your body is always striving to operate at it's best. It uses what you give it to the best of it's ability to provide you with the energy to perform. A few factors play into how well it can do this. The fuel you provide it is critical. The GIGO principle applies here: garbage in, garbage out. If you are mostly giving your body crap-- processed junk foods, high calorie soda and juices, high-fat factory processed meats, refined oils and the like-- you will likely suffer from low energy as well as other ailments and irritations such as indigestion, acne, IBS, diabetes, heart disease, etc. On the flip side, fresh, colorful and nutrient-dense fruits and vegetables and high quality pasture-raised meats provide the vitamins, minerals, anti-oxidants, phytochemicals, and fatty acids needed to provide vibrant energy and enable proper digestion, healthy weight, stable mood and effective immune function. What you put in your body is one thing and what you are exposed to is another. Along with chemicals like pesticides and herbicides, there is radiation and heavy metal exposure, fluoride and prescription meds in the water and bacterial and viral infections that linger and flare without warning. For these, awareness is key. Begin to look at what you put in and on your body, what you use to clean your house, the quality of the air and water in your home and how you treat your lawn and garden. Are there opportunities to more naturally address these areas? Get curious. Read labels. As a general rule, shorter ingredient lists with items you can pronounce are a better choice.

As part of this clean-up, eliminate "non foods" like chemical additives, man-made components like trans fats and high-fructose corn syrup as well as known carcinogens like MSG. Also avoid artificial sweeteners, flavorings, and colorings. Remember, if "natural flavors" were so natural, they'd list them as individual ingredients. When it comes to food, simple is always best. As Michael Pollan says in In Defense of Food, "Eat food. Not too much. Mostly plants."

If you can do even a few of these things, congratulate yourself -- you are well on your way to healing!

2.) Shortages in stores are an opportunity to try new things. (I know, I know, sickeningly "glass half full" but an opportunity is an opportunity!)

You'd be surprised at how you can get more nutrients by making a few strategic changes. Here are four areas where simple swaps can lead you toward better health:

Flour. Wheat can be problematic for people, even if you don't realize it. For starters, it is usually highly refined. That means all of the nutritious fiber has been removed. These fibers feed the beneficial bacteria in your gut and help your digestive system function properly. There's also a direct link between the health of your gut microbiome- the environment of bacteria that live in your intestines-- and the function of your immune system, including the development of food sensitivities. If everyone's baking these days and the flour shelf at the grocery store is just a metal rack with white dust, take the time to venture away from wheat and gluten and explore cooking with different grains. In baking, try gluten-free oat flour, almond flour, coconut flour or buckwheat flour. There are tons of recipes online for baked goods using each of these. Here's a good one for Chocolate Buckwheat Waffles with Fresh Berries… Also, try ditching the baguette and experiment with using whole gluten-free grains like wild rices, quinoa and millet. They can make great porridges as well as bulk up soups and salads-- all while adding extra protein, fiber, vitamins and minerals to your meal.

Milk. Like wheat, dairy can be hard on your body. Many people are sensitive without realizing it. Fortunately, there are tons of milk alternatives available these days. In addition to almond and other nut milks, there are oat, rice, hemp, and coconut milks. These are made by soaking the nut, grain or fruit in purified water and then pulverizing it and straining out the solids. Each has its own distinct flavor, richness and nutrient profile. For the purest form, invest in a nut milk bag or a quality cheese cloth and use a high-powered blender to make your own. You can even add dates and vanilla for sweetness or spices like turmeric for an anti-inflammatory, spiced blend. If you want to get extra funky, dive into the world of non-dairy cheeses, too. My favorites are the creamier cashew cheeses, which can be quite tasty in their own right.

Meat. In recent weeks, the news has been warning of an impending meat shortage. When I hear this, I usually just try to think of more ways I can eat vegetables. My mother is from Japan, where meat is used more like a condiment than the centerpiece of a meal. Using this lens, all I really need is a small amount of high-quality meat that can complement a great veggie-centered dish. Many days, I make hearty vegetable curries, stir-fries and salads and provide the meat on the side to use as a topping, if you choose. Since I've been doing this, I find there are more and more days I opt to just skip the meat. The foods I prepare this way have international flavors, rich with spices and fresh, pungent herbs-- amazing tools to make any meal delicious and nutritious. Try some of these awesome veggie-based recipes at plantd.co.

Sugar. Okay, I know there will never be a sugar shortage, but as long as we're talking about swaps, I wanted to introduce a few white sugar alternatives. By now, most people know that sugar is highly inflammatory and causes all sorts of issues from acne to joint pain. When buying products like yogurt and even condiments like ketchup, read the labels and avoid anything with too much added sugar. When adding sugar to food or when baking, try alternatives like coconut sugar, maple syrup and honey. These require less quantity to create sweetness and also provide nutrients and enzymes that work in harmony with your body. If you are diabetic or cannot have even natural sugars, please don't opt for artificial sweeteners. Instead, try monk fruit, stevia or erythritol (a sugar alcohol)-- all zero calorie options that sweeten without raising your blood sugar or making you sick. Still, quantity matters here, so it is best to try to reduce your intake of all sweeteners. You will become much more sensitive to all sugars and require less in the long run.

If you are new to any of the alternatives I've just mentioned, you may be pretty skeptical that they can replace your old standbys. The truth is, they probably won't at first. I believe that you must replace something delicious with something else that's delicious for it to really work. The delicious is out there. Just experiment and find what works for you, remembering that the payoff may be a clearer head, happier gut, better mood and a body that's primed to protect you.

3.) Cooking at home gives you more control over what goes into your food. So, now that you're cooking more, make sure you put good things in your food!

Quality matters. When you think about how often you eat, what you choose to put in your body is the biggest opportunity you have to influence your own health. Get to know your local food growers because they are providing the fruits and veggies that grow best in your area, picked at the peak of ripeness and provided without the long-haul shipping that takes a toll on our environment. Win, win, win! Choosing produce that has the least amount of chemical residues is always best. For that, rely on the Environmental Working Group's Guide to Pesticides in Produce (a.k.a the annual Dirty Dozen and Clean Fifteen lists). When looking at food products, think about how many "hands" have touched a food and try to choose products that have been handled the least and are closest to their source. Remember that each party that has prepared your food has imparted their own energy it, so when choosing, buy from sources that treat people, planet and product with dignity and respect. When cooking, try not to just slap stuff together, but think about who you will be feeding and impart your own special love to your dish.

4.) Realize you have everything you need to get plenty of movement and exercise.

Yes, gyms are closed. I know. And, yes, the great outdoors is OPEN! Take this time to go play outside. I've seen people on walking paths be very respectful of staying 6 feet apart. But you don't even need a walking path. Veer left-- preferably into the woods somewhere. Gawk at massive trees while standing barefoot at their roots. Wonder at nature. Don't let the weather deter you. Don a hat or grab an umbrella, maybe even allow the rain to land on your beautiful, upturned face.

If you're looking to continue or start a strength routine at home, you can do this too. Gravity is your best friend, so you don't really need weights or benches. Use your own body weight to do basic functional movements: squat, lunge, push, and pull. Biomechanist, Katy Bowman has organized her home by putting dishes in her lower cabinets so she has to squat every time she eats and puts away dishes. (She also has only low/floor seating and a jungle gym in her house!) The key is to force movement in your every day life. You can also tell yourself that you will do a set of moves every time you reach the bottom of the stairs or pass a particular cabinet. Maybe it's 10 body weight squats, 5 push-ups and 10 standing crunches. This is what fitness nutrition experts, Precision Nutrition, calls Trigger Workouts. As a personal trainer, I like doing a 6-move functional circuit starting with a squat move, a push move and a core move, followed by a lunge move, a pull move and a core move. I do 10-12 reps of each for 1 set and aim for 3-5 sets, depending on how hard the moves are and how I’m feeling on a given day. This style of exercise is simple to make easier or harder, incorporate mobility and balance elements and get a full-body workout in 20-30 minutes. You have many options at your disposal no matter what you prefer, but the biggest move is just to START MOVING and make it a regular thing.

5.) There's finally time to create some pretty awesome self-care habits.

We are creatures of energy. We need food to fuel our bodies and food to feed our souls. If you know what refuels you, make time to do it on a regular basis so when this quarantine is over, you have an established habit that supports and strengthens your mind and spirit. If you're an extrovert, this time can be especially troubling. You have probably logged some serious Zoom-time already. Staying connected via phone, computer, drive-by or door-step visit can make all the difference in the world. Honor your need. If you are an introvert, you may be in heaven. Curling up with a good book, journaling, walking or meditation may restore you perfectly. Just knowing what works for you is hugely empowering. If you're unsure, take this time to reflect, try new things and see what makes you come away feeling energized. In these crazy, unprecedented times, we're not always sure what will happen next. But we can take some time to focus on ourselves and our loved ones. We can take one or two steps toward better health and see how we feel. Then, take one or two more, controlling what we can and making ourselves better able to handle anything that comes our way. So, go ahead, put down those cheese curls… Let's get started! If you'd like to chat about how working with a fitness and nutrition coach can help you feel your best, please request a free consultation. Both health coaching and personal training are available via video conferencing.