Start Small & Make it Happen
The Secret to Health & Vitality is to Start Small and Make it Happen! - Anne Peterson
“The man who moves a mountain begins by carrying away small stones.” - Confucius
Over the past few weeks we have heard from various Library of Minds Coaches on their advice regarding personal wellbeing at this time. This week’s blog comes to you from Integrated Health Coach, Anne Petersen, from her base in Germany during what, ordinarily, would have been the British Nutrition Foundation Healthy Eating Week. I, myself, am feeling like, after almost 3 months of Pandemic, I need re-energisation and a bit of healthy motivation! She shares her insights below, along with some excellent links to whet your appetite!
“Start Small and Make it Happen
This week last year was the British Nutrition Foundation Healthy Eating Week. This year however this great initiative has been scheduled for end of September which we can only assume is a result of COVID-19. However, why wait we ask? Why not introduce some changes now ? Why not do it as a family, or partner up with a friend or acquaintance (remotely obviously) that is struggling with some of the same challenges as you and go for the challenge provided?
As you probably know implementing one change leads to another and then another. So start small and make it happen. Make yourself accountable and use your network to help you. By the time September rolls around you will have these changes turned into habit !
At some point all of us, whether it is an urge to generally feel better or sadly faced with an acute or chronic disease, we will look at what we can do to introduce some healthier eating habits . Hippocrates "Father of Medecine" is often quoted with "Let food be your medicine, and medicine be your food" and "Walking is man's best medicine" which is exactly what BNF Health Eating Week refers to as well. Your health does not only rely on what you eat but the amount of water you drink, movement of your body, care for your mental health, your social interactions and quality sleep.
Now there might be many confusing messages about eating this way or that way, but really it all boils down to moderation and balanced variety. With the industrialisation it has become evident that the amount of animal protein generally eaten today is more then our bodies really require. There is enough scientific evidence now to show that filling our plate with more varied vegetables and fruit will provide our bodies with the right nutrients and fibres that it needs to function optimally. We also know that the less processed and the closer to wholefood the better. It takes time to shift our habits but with so many tasty vegetable based recipes available now, it will be easier to make that shift. Increasing vegetables and fruit through your day also means that you will 'crowd out' the cravings that you might have struggled with - it really works if you can overcome the tricks your mind plays and tune into your body. If you need some inspiration for easy tasty meals then look up our favourite Irish twins Happy Pear.
As you already know water is key for us to enable our body to flush out the toxins that it absorbs. The longer toxins sit in our body the more they build up and make us feel unwell. The key is to keep hydrated through the day and remember if you get thirsty you are already dehydrated. If you need a reminder than take care of this plant through Plant Nanny.
Regular movement goes with out saying and your challenge is to find something that you find is not a chore and work out when during your day you can commit to it. For many of us, doing something first thing in the day so nothing else has a chance to get in the way is the best. The key is to get the blood flowing so that again you can get the nutrients you eat flushed through your body and toxins out of your system.
Practicing something that cares for your brain is another essential element to your wellbeing. This could be a mindfulness practice which could include taking time to journal, drawing, washing the dishes by hand, playing suduko or crossword puzzles. But most importantly make sure this is off your screen!
Now more than ever, we understand the importance that social interaction plays. The key will be to make the time for quality social interactions in the future. As BNF suggests, eating together is one way of doing this.
Quality sleep still seems to be underrated but it should also be on your hit list for wellbeing. This is crucial time for your internal organs to rest and repair. Lack of sleep leads to a more sluggish metabolism. If you aren't getting your beauty sleep or getting to bed early, why not? Review what is holding you back. What changes can you make to encourage a good evening sleep pattern.
Many people today find themselves tired, overweight and often dealing with chronic or acute diseases. We hope by making some changes now that you will be able to prevent this and live with vitality. Remember what you eat becomes your blood, which creates and nourishes all the cells of your body, including your brain. Your choices directly effect every system in your body as well as your thoughts, attitude and overall state of mind. Change is not easy so remember if you fail one day don't stop keep going and start again the next day!”
Anne Petersen is an Integrated Health Coach with a focus on supporting people with migraines establish changes to help them manage their symptoms, feeling more energised and eventually live pain free. Follow @realmissanniep on Instagram and log onto her website www.missanniep-wellness.space