Summer truly flew by! It was great to see the activity on our beaches and waterways, and I hope you got out and enjoyed our beautiful Gulf Coast. Let’s face it — the struggle has been real, and as we enter a new season, I want to motivate and inspire you to fall into wellness. Why? Because all that we are dealing with these days takes a mental and physical toll.
It’s important to take care of your mind and body. It will pay off in many ways, including:
- Allowing you to take charge of your life and feel good about the choices you make.
- Gaining energy and feeling more fit
- Improving your physical health
- Gaining a positive outlook and finding more enjoyment in life
HERE ARE SOME TIPS TO IMPROVE YOUR WELLNESS IN SEVERAL KEY AREAS:
NUTRITION
- Make an effort to have more home-cooked meals. This can help encourage healthy eating. You also can do what I do: meal prep. Prepare the food, put it in containers and you’re ready for the week.
- Let your kids help plan what to eat. Kids love to help make meals and snacks.
- Keep healthy snacks on hand to help kids make good choices. Have more fresh fruits, vegetables and whole grains and fewer chips and sweets.
- Eat breakfast; it helps jump start the day. Breakfast provides fuel for an active lifestyle and gives you and your child the energy to think faster and more clearly.
- Play “put the fork down” at meals. Put your forks down between bites and take turns sharing your day.
- Balance. Balance what you eat to meet your need for nutrition and enjoyment.
- Variety. Enjoy all foods from important food groups (fruits, vegetables, lean sources of protein, low-fat dairy and whole grains).
- Moderation. Focus on feeling comfortable instead of being too full after you eat. Use moderation when choosing less nutritious foods.
PHYSICAL ACTIVITY
Being active is essential to a healthy lifestyle — and it’s important in preventing serious problems like heart disease and diabetes. Your weight is affected by the energy you take in (what you eat and drink) and the energy you use (physical activity). Studies have shown that every step you take helps you manage your weight and improve your overall health. You may want to track your steps with a step counter (pedometer) or an activity tracker. This can encourage you to increase your daily activity. The more steps you take per day, the better. One goal is to aim for at least 10,000 steps per day. Another target to aim for is getting at least 150 minutes of exercise per week.
Here’s how you get there:
- Limit screen time (TV, computer and video games). Suggest or consider other options like reading, board games and playing outside.
- Enjoy the outdoors. Go to the park, ride bikes, hike, swim, enjoy a walk around the neighborhood or garden
- Take the stairs.
- Use lunchtimes to take a walk or get up and move around your office.
- Take “active” vacations.
MENTAL ACTIVITY
Staying positive and motivated can help you live a healthy life. Also, it makes it easier to make healthy food decisions and to stay active.
- Tips for staying positive include:
- Choose to do something you enjoy. Many people prefer walking. You can walk outdoors, at home on a treadmill, alone or with friends and family.
- Make it fun. Listen to music or audio books while you walk or jog. Watch TV or a video while you exercise.
- Write it down. Schedule time to be active just as you would for any other important appointment.
- Spend time with friends. Limit your exposure to people who are negative.
- Read an inspirational book.
- Volunteer — helping others can improve your emotional outlook.
- Find ways to relieve stress, like physical activity and relaxation techniques
Join me on a path to improved health by caring for your health through proper nutrition and activity. Yes, you must do the work. Eat right, move and work that mental muscle. You will thank me, and yourself, later.
Karol Brandt is an executive host with Scarlet Pearl Casino Resort, as well as co-author of the Amazon best-seller “The Struggle is Real: Finally Break the Dieting Cycle, Transform Your Mind and Body, and Evolve into The Person You Have Always Wanted to Be” and the “30-Day Evolve Challenge Journal.” Contact Brandt by email at karol.brandt@scarletpearlcasino. com, Facebook/ The Struggle Is Real or Instagram at karolbrandtnola.
