At Bliss on Broadway, we strive to provide your whole self with the best in full service treatments for your skin, body and mind. This spring, more than ever, we need to channel the rejuvenation the season inspires and improve one of the most important aspects of our overall health: diet. Following a smart nutrition plan makes healthy eating easier, helps improve complexion and energy, decreases emotional eating, facilitates weight loss and boosts your health and immune system. Here are fifteen things to remember as you get started:
1) Don’t try to combat a bad diet with exercise. Some statistics show fat-loss success is 80% about your diet and 20% about your workouts. These numbers may seem a bit random and certainly vary, but they are not far off. If you work out about four hours a week, that’s 28 out of 168 hours in that week. That’s a small percentage of your days, weeks and months. And while workouts greatly impact your mood, strength, balance, fitness, muscle tone, etc., the most significant health factor happens during your time outside of the gym. It's what and how much you put into your body.
2) Set goals and celebrate small wins. Goals must be specific, measurable, written down and include a timeline. And then – acknowledge your successes! You replaced that soda with water or had a salad with your meal instead of fries. You added a workout to your week. When you have a small win, you have another one, and then another. You see that change is possible and start to build some serious momentum.
3) Have a support system. Have a group or individual on board to support and hold you accountable. This may seem optional but is a critical factor for most.
4) Make more meals at home and plan for the week. Making your own meals is the only way to control exactly what goes into the foods you are eating. Many packaged foods and foods from restaurants are full of high-calorie additives such as butter, preservatives, oils, and sugars. You may also want to set aside an hour or so to plan and prepare meals for the week in portioned containers for healthy, grab n' go options. It’s also super handy to chop fruits and vegetables ahead for salads, smoothies, etc. throughout the week.
5) Don’t keep junk food in your home. Seems simple, doesn’t it? Just make it easier on yourself to eat properly by creating an environment set up for success. Replace unhealthy foods with nutritious and satisfying options. Nuts, seeds, Greek yogurt, vegetables and hummus all make great snacks.
6) Eat before grocery shopping. Grocery shopping hungry makes you rush and make poor choices (see Tip #5).
7) Eat mostly foods without a label. The majority of your diet should be foods that come from the earth. These are non-processed, whole foods packed with nutrients great for boosting energy, shredding fat, and reducing your risk of disease. This year, we’ve thought more about our immunity than usual. Studies show 80% of Covid-19 patients are vitamin D deficient (as are about half of the general population) which is a key factor in our immune system. Egg yolks, some fish and sunshine (depending on your age and skin type) are good sources of vitamin D. Vitamin C and Zinc are also important factors in our immunity health.
8) Add healthy fats to meals. There is a popular belief that eating fat makes you fat. But eating too much of anything can make us overweight. Fat just happens to be the macronutrient that took the hit. Healthy fats (poly/monounsaturated), like avocados, nuts, seeds, coconut, grass-fed butter and salmon are full of heart-healthy fats that are crucial for things like immune and cognitive function and nutrient absorption. They also help you feel full longer and improve body composition and hormone regulation.
9) Eat protein at every meal/snack. Eating a protein source at every meal is a great way to help you build muscle, regulate blood sugar levels and keep you feeling full longer. Stick to non-processed protein sources like eggs, chicken, turkey, fish and Greek yogurt. You can also add protein powder into a smoothie or yogurt.
10) Drink protein smoothies. Protein smoothies are one of the best and quickest ways to include ton of good nutrients. Combining the right ingredients will give you a great amount of vitamins, minerals, protein and energy creating a balanced meal. Protein smoothies make great breakfasts and post-workout snacks.
11) Decrease caffeine intake after 12pm. Sleep is incredibly important for overall health, fat loss, strength, and recovery. Caffeine intake in the evening delays or disrupts sleep, elevates stress hormones and hinders weight loss and even encourages your body to store fat. Instead of coffee after noon, increase your water intake or try decaffeinated green tea.
12) Drink more water. We’ve all heard that our bodies are 60% water. It’s crucial for keeping bodily functions working properly. It’s also the key to improving energy, performance and cognitive and immune function. Drinking more water also helps us feel full and not overeat. It also means we are less likely to drink other, high-sugar, high-calorie drinks. The average American consumes 400 calories in beverages every day! Aim for 8-10 cups of water daily – try adding lemon, cucumber, mint, or ginger.
13) Eat slowly and stop when 80% full. Eating too fast or while distracted leads to overeating. It takes about 20 minutes for our stomach to tell our brain that we’re full. So, eating too fast doesn't allow enough time to sense being full. Instead of eating until the plate is clean, stop eating when you feel about 80% full.
14) Don’t sabotage your hard work on the weekends. Every weekend cannot be treated as a vacation from healthy eating. The weekend comprises two out of seven days, that's 30% of your week! Ignoring healthy nutrition on the weekends makes you lose momentum. By creating balance throughout the entire week, you can prevent the weekend derailment often triggered by an overly restrictive or unrealistic plan.
15) Understand it’s not selfish. Many people think it's selfish or optional to dedicate time to health and fitness, taking time away from their families and friends. But as they start to feel better, the opposite is true. A happier, healthier and more energetic person has even more to give to those around them.
Bliss is open for all services during our regular business hours. We are proud to use and feature brands we love and believe in: ONLY YOURx skin care, OPI polish, Sissy B. children’s polish, Purpose Jewelry, Gehwol foot care products, Hank & Jean Jewelry and our own homemade candles, bath salts and scrubs!
Bliss on Broadway offers full service treatments for your skin, body and mind. Call us at 562-439-4333 or visit www.blissonbroadway.com.