Creating a healthier, happier you.
HEALTHY HABITS: 11 SMALL CHANGES THAT GET BIG RESULTS
The number one problem I see women making when it comes to their health and wellness is thinking that making huge changes is the only way to see results. Nope! In fact, sometimes the smallest tweaks can create the biggest impacts.
Check out my list of 11 healthy habits that only require a small commitment on your part, but
will pay off big time.
Ready to get started? Great, let's go!
HEALTHY HABIT 1: DON'T FOLLOW A RESTRICTIVE DIET.
Restrictive diets are rarely successful in the long run. If you're not eating enough calories, then you will feel low on energy, you will struggle to stay consistent, and your overall health will actually suffer.
Likewise, if you're cutting out entire food groups or depriving yourself of foods you enjoy, it's only a matter of time before you give in to temptation.
Find a balance between healthy eating and indulging in the occasional treat. When you include a variety of foods from all the different food groups, you'll be more likely to stick with your plan to nourish your body.
Related: Focus on the Process
HEALTHY HABIT 2: EAT SPECIFICALLY FOR YOUR BODY.
When it comes to eating healthy or losing weight, a one-size-fits-all approach will not work. You need to know exactly how to eat for your body with carbs, fat, and protein according to your height, age, weight, body type, previous dieting history, activity level and goals!
First, you should know that:
- Carbs are not the enemy! You need to fuel your muscles so you can build and sculpt your body.
- Fats are essential for your health.They are great for your skin, they fill you up, and they can actually help you lose weight.
- Getting enough protein helps you lose weight and build muscle.
The key is to eat the right balance of carbs, fats and protein for your body, and the easy way to do this is by calculating your macros. Once you know your macros, it’s really simple to tailor your diet to make sure you're getting the right mix of nutrients for your body. And that's when you'll start seeing results!
HEALTHY HABIT 3: IMPROVE YOUR GUT HEALTH.
Your gut is home to trillions of bacteria, both good and bad, that play a role in everything from your immune system to your mood. Taking care of your gut health is one of the most important things that you can do for your overall health.
There are two supplements that you can take to vastly improve your gut health: digestive enzymes and quality probiotics. Digestive enzymes help the body to break down food and absorb nutrients. Probiotics are live microorganisms that help to maintain the balance of gut bacteria. My BodyByBree Gut Health Bundle includes your digestive enzyme and probiotic- made of only the best ingredients.
Benefits of BodyByBree Digestive Enzymes Supplement:
- Relief from gas and bloating.
- Alleviation of mild food allergies.
- Relief from stomach ulcers.
- Decreased indigestion and heartburn caused by too much acid in the stomach.
- Increased energy levels from your body's reduced effort of digestion.
Benefits of the BodyByBree Probiotic Supplement:
- Nano-encapsulated to ensure safe delivery and absorption in your gut. (If it can't survive room temperature, it can't survive your digestive tract.)
- Uses the three foundational strains of probiotics. This facilitates growth of all probiotics strains.
- The perfect blend of herbs to create an environment that nurtures probiotic growth.
- Decreases indigestion and heartburn caused by too much acid in the stomach.
- Supports gut biome, immune system and brain health. Not all probiotics are created equal!
Start taking quality probiotics and digestive enzymes as part of your daily routine as a simple way to help to improve gut health and promote overall wellness.
Related: Listen to Your Gut
HEALTHY HABIT 4: CONSUME MORE FIBER AND VEGETABLES.
Adding more fiber and veggies to your diet is one of the most important ways to improve your overall health. These foods also tend to be more filling than those that are low in fiber, so you're less likely to overeat.
Fiber provides a number of health benefits such as promoting regularity, aiding in weight loss, and reducing the risk of heart disease. Veggies are an excellent source of fiber, vitamins and minerals.
6 Easy Ways to Add More Veggies to Your Diet
1. Make veggie-based soups
2. Swap your pasta out for veggie noodles
3. Add veggies to sauces
4. Add veggies to a casserole
5. Make a cauliflower pizza crust
6. Blend veggies into your smoothies
Eating a diet rich in fiber and veggies can help you maintain a healthy weight, reduce your risk of chronic diseases, and promote overall good health.
Related: My Favorite Way to Prep Veggies
HEALTHY HABIT 5: LIMIT YOUR CONSUMPTION OF REFINED SUGARS AND WHITE FLOUR.
Processed foods full of refined sugar and white flour can contribute to inflammation in the gut which then leads to a variety of health problems.These ingredients can also disrupt the balance of good and bad bacteria in your gut, which can lead to digestive issues.
By making some simple changes to your diet and eliminating or reducing your consumption of refined sugar and white flour, you can help improve your gut health and establish healthy habits for life.
Here are a few great alternatives to get you through the switch!
All-Purpose Flour Alternatives
1. Oat Flour
2. Rice Flour
3. Almond Flour
4. Buckwheat Flour
Refined Sugar Alternatives
1. Maple syrup
2. Date paste
4. Coconut sugar
5. Agave nectar
HEALTHY HABIT 6: STAY HYDRATED.
Most of us know that we should be drinking more water. But why is water so important, and how can you make sure you're drinking enough?
Water is essential for your body to function properly. It helps carry nutrients to your cells, helps with digestion, and regulates your body temperature. In short, you need water to survive!
There's no hard and fast rule for how much water you should be drinking each day. However, a good rule of thumb is to drink eight 8-ounce glasses of water per day. You may need to drink more or less water depending on your activity level, the climate you live in, and other factors.
We all know that we should drink more water, but sometimes it's hard to remember to do it.
Here are 5 tricks to increase your water intake:
1. Drink a glass of water before every meal.
2. Keep a water bottle with you at all times and take sips regularly. Try a measured water bottle so that you can keep track!
3. Add some flavor to your water by infusing it with fruits or herbs. I love the TrueLemon drink mixes because they don't have artificial colors, sweeteners, or preservatives in them.
4. Drink water first thing in the morning to jumpstart your hydration for the day.
5. Make sure you're also eating foods that contain a lot of water, like watermelons, cucumbers, and tomatoes.
HEALTHY HABIT 7: DECREASE STRESS.
Stress can drastically affect your overall well being. It impacts everything from your mood and your behavior to actual physical manifestations and health concerns. One of the best ways to decrease stress is to develop healthy habits that promote relaxation and positive thinking.
If you’re looking for ways to decrease stress, consider incorporating meditation and positive affirmations into your daily routine. Meditation and positive affirmations help to quiet your mind, and foster a sense of calm and peace. You may be surprised at how much these simple activities can help.
If you have a favorite affirmation to keep you centered, use it today! If not, feel free to try one of these:
- I am in control of my feelings and my responses to circumstances around me.
- I am choosing to create calm spaces in my life and for those around me.
- I am my best self when I am peace.
HEALTHY HABIT 8: MOVE YOUR BODY.
Getting up and moving your body is one of the best things you can do to love your body. It is so good for your health. Not only does it help to keep your weight in check, but it also helps to reduce your risk of heart disease, diabetes, and other chronic conditions.
Even if you're already in good shape, regular exercise can help to improve your mental health, increase your energy levels, and prevent age-related declines in brain function. So what are you waiting for? Get up and start moving! You'll be glad you did.
HEALTHY HABIT 9: GET BETTER SLEEP.
Most people know that getting a good night's sleep is important for overall health, but many don't realize just how crucial it is. Not only does sleep help your body recover from the day's activities, but it also gives the brain a chance to rest and reset.
Without enough sleep, you might start to feel irritable and sluggish, and your mood and concentration will suffer. Fortunately, there are a few simple tricks that can help you get better sleep.
- Establish a regular sleep schedule. Try to go to bed and wake up at the same time each day, even on weekends.
- Create a relaxing bedtime routine. This might include taking a warm bath, reading a book, or stretching.
- Avoid caffeine and alcohol before bed to help you fall asleep more easily and stay asleep through the night.
- Make sure your bedroom is dark, quiet, and comfortable.
HEALTHY HABIT 10: LOVE YOUR BODY.
When you have a healthy relationship with your body, you're more likely to take care of it and make healthy choices. Surround yourself with messages that affirm your love and gratitude for your body.
Whether it's a mantra you repeat to yourself every day, or spending some time looking at yourself and affirming yourself in the mirror, make sure you have reminders that help you see yourself in a positive light.
It might seem like a small thing, but it can really help you develop Healthy Habits!
HEALTHY HABIT 11: EXPAND YOUR SUPPORT CIRCLE.
The best way to increase your chances of success with any new habit is to expand your support circle. Friends, family, and even co-workers can be a great source of motivation and encouragement. When you're feeling overwhelmed or tempted to give up, these people can help you stay on track.
Of course, it's also important to choose your support wisely. If someone is constantly negative or unhelpful, it may be best to limit your interactions with them.
The bottom line is that developing healthy habits is easier when you have a strong support system behind you. So take some time to build up your circle of friends and allies—it'll make a world of difference.
You may also want to consider professional support! Having solid information on nutrition and fitness is a great start, but it’s not enough to make lasting change. Find a program that helps you take daily steps that lead to lifelong healthy habits!
Try 2 weeks of my 8 week customized training program FREE to help you transform from the inside out.
The BodyByBree 8 Week Training Includes:
● Daily Workouts
● Customized Meal Plan
● Guided Meditations
● 1:1 Communication with me and my team
Never underestimate your power to change! Pick one small thing and start making progress today.
I'm a mom of 3 (+ 1 on the way) and have been a certified personal trainer with specialties in pre- and postnatal fitness for 13 years. I'm also a certified nutrition specialist and certified meditation and mindfulness coach.
I am passionate about helping women change their lifestyles to be the healthiest, happiest versions of themselves and I've seen it happen for thousands of women.
I'm glad you're here!
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Movement. We know that moving your body makes your feel good and function better! Let use help you gain confidence and strength in your body.
Nutrition. Health starts from the inside out. We believe that balance and sustainability are best practices for achieving success in a healthy relationship with food.
Mindset. In focusing on your holistic health, we know the powerful effect mindset has your health and wellness. Learn techniques and practices to that ground you in habits for overall well-being.
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