Celebrate World Health Day with The Comfort Sock
No matter how long you’ve been in a relationship, dates are essential for reconnecting and touching base with your partner. While Valentine’s Day is the biggest date night of the year, there is a ton of pressure to make perfect plans. Avoid the stress and get creative on February 14th by making a DIY date night crate for a memorable night! Before choosing which date to plan, get a reusable box or crate big enough to hold everything you’ll need for your night.
5 Steps to Mindful Eating
We tend to eat with our eyes over our stomachs, but mindful eating is a turn from that norm. Even though mindful eating is a skill we were born with and have lost along the way, it can be relearned. Consider these simple steps to become a smarter eater.
1. Start by Accepting the Now
If you find that you cannot accept yourself as you are right now, make this the first place to start on your mindful eating journey. The confidence that you find from within will keep you grounded and able to trust your body enough to be a mindful eater. Consider weight loss and improved body composition as the side effect of eating mindfully, instead of the end goal. And be patient with yourself as you begin this process. You might not feel good at it at first, but like with anything, practice is key.
2. Know Your Hunger Number
Mindful eating requires trusting the body to know “how much” food is needed and when to stop. When you sit down to a meal ask yourself, “How hungry am I?” Give it a number from one to ten with one being starving and ten being stuffed. Instead of eating on autopilot and cleaning your plate out of habit, challenge yourself to put the fork down when you are satiated (a six or seven on the scale) rather than stuffed (an eight or nine).
3. Eat with Balance
Eating a variety of foods at each meal not only provides balanced nutrition, it can also help with meal satisfaction. Make sure that your plate has three types of foods: Fiber, Fat, and Protein. These three ingredients take the longest to break down, causing a slower release of energy and keeping you fuller for longer. Find fibers through fruit, vegetables, whole grains, nuts, and seeds. Opt for healthy fats like avocado, nuts, nut butters, seeds, and olive oils. Get protein from a variety of sources including meat, fish, poultry, tofu, tempeh, beans, and nuts.
4. Time Your Meals
If you’ve been dieting or eating sporadically for some time, it’s time to re-calibrate your hunger and fullness meter. Many people say that when they begin mindful eating, they don’t really feel hungry or full. Begin to get back on track by eating food in regular intervals, about every four hours or so – paying close attention to portion size. This is enough time for your body to recognize the swings in energy levels without getting overly hungry.
5. Be Present
To become a mindful eater, the mind and body must be present with the plate. Eat with intention, turn off the TV, and shut down the computer while eating. Distracted eating is a major contributor to unintentional overeating. Focusing on your meal or snack will not only lead to greater enjoyment of whatever you’re eating, but a greater awareness of your hunger and satiety cues.
5 Steps to Get You Moving More
Now that you are on the path to mindful eating it’s time to get you moving. Follow these five tips to make exercise (be it simple movement or a rigorous routine) part of your daily life.
1. Don’t Skip the Warm-Up
Warming up is a crucial part of having a safe and efficient workout. Do some simple stretches to warm up your entire body or start out by doing your planned activity at a slower pace or with lighter weights. Give your body a few minutes of prep time to increase flexibility and prevent injury, but the more intense your activity, the longer your warm-up should be.
2. Make Time for Activity
Getting fit is as easy as adding at least 22 minutes of activity each day. Making the time for this isn’t always easy, but is worth it. Find time that is convenient for you. Take a walk on your lunch hour. Skip the elevator in favor of the stairs. Or you can even break it into 10- to 15-minute increments throughout the day.
3. Try ‘Deskercises’
Avoid becoming the dreaded work potato that stems from a sedentary, 9-to-5 lifestyle. Get moving, no matter how briefly with “deskercises” such as chair squats (stand about 6 inches in front of your chair and lower yourself down until your butt hits the edge, then pop back up), book presses (grab the heaviest book you can find around the office and hold behind your head, slowly lowering the book down by your neck and then extending your arms up), or engaging in a walking meeting (grab your colleagues and walk on a pre-mapped route outside).
4. Get the Whole Family Moving
Adding exercise to your daily routine is much easier when it becomes a shared activity. Bring your family with you on the path to whole body health by coordinating gym “dates” with a significant other, designating screen free time to put away electronics and take a walk, or unleashing your inner-child for fun games like chase or tag or a dance party.
5. Just Start Walking
Notice a trend in all our tips? Walking is an easy way to add activity to your day. It’s easy, effective, and can be done pretty much anywhere. Start with just a few minutes each day and add more from there as you get used to your strolls. And find ways to make it fun – whether it is changing your route, inviting friends, or adding your favorite music or podcast on your venture – anything to get you on the move!
5 Steps to Being Well
Along with eating right and being active, real health includes wellness – getting enough sleep, practicing mindfulness, managing stress, etc. Get on the path to wellness with these simple steps.
1. Make Self-Care a Priority
Too often we put our own needs aside to get things done for family, work, and other responsibilities. But to be your best you, it’s important to make time for self-care. Add calming activities to your day like a lunchtime walk, to rejuvenate.
2. Rest and Relaxation for the Win
Believe it or not, relaxation is a skill that can be developed through taking up new techniques or classes. Practice deep-breathing techniques throughout the day and find a meditative hobby you enjoy like walking, painting, or gardening.
3. Add Balance with Mindful Meditation
You don’t have to be a meditation guru to reap the benefits of mindfulness. Start by just taking a few minutes each day to clear your mind. Make it comfortable and personalized (as relaxation is custom to everybody) by sitting in a comfortable position, adding music if you wish, and adjusting lighting to your liking. Finally, neutralize your racing mind by acknowledging thoughts as they come, letting them pass freely.
4. Kick Stress to the Curb
It’s not only how much stress you have in your life that determines your mindfulness, but also how you react to it. Focus on healthy outlets for your stress, like taking a walk, journaling, volunteering, or simply participating in a hobby you love. And when you feel under pressure, find a breathing or meditation exercise or treat yourself to a massage to keep your stress at bay.
5. Sleep Your Way to Whole Body Health
Catching ZZZ’s could be the key to unlocking a healthier you. Proper rest – adults should average seven to nine hours a night – can influence eating habits, mood, memory, internal organs and more. Be more active, limit your caffeine (especially before bed), and establish a bedtime routine to get on track to better sleep.
Keep Moving Towards Health and Wellness with The Comfort Sock
Now that you’re on the path toward total health and wellness, ensure you’re well covered in comfort with the The Comfort Sock.
Get Involved with World Health Day
The theme of 2017 World Health Day campaign is Depression, which affects people of all ages, from all walks of life, in all countries. Yet, depression can be prevented and treated. A better understanding of what depression is, and how it can be managed, will help reduce the stigma associated with the condition, and lead to more people seeking help. Click here to find out how you can take part in activities, campaigns, and discussions about depression for World Health Day.
Sources include HealthyForGood.Heart.org, MyFitnessPal.com, Today.com, World Health Organization