part 2: 4 habits that have changed my life
As a Certified Holistic Health Coach and entrepreneur, the habits in my daily life have evolved. Some larger than others, some more transformational than others too. Ultimately, habits are what make up our lives, they are who we are. I challenge clients to ask themselves: does this habit support or inhibit my health and wellness? It requires self-transparency and can be awfully thought provoking, but undoubtedly valuable to the change process.
Habits are essential to the foundation of our lives. Think about it.
Every single thing you do is a habit. Habits, then, make up routines.
How much of your life could be fully operated on autopilot? Wake up, eat breakfast (I hope!), drink your coffee, go to work, come home, feed the dog, brush your teeth, get to bed. Repeat.
In my opinion, habits fall into two categories: health-promoting and health-draining. You are able to then define the habits for yourself — falling into one of the two umbrellas — and then move forward
Feel free to reference PART ONE of my series “Habits That Have Changed My Life,” linked here!
Swapping out my second cup of coffee for a matcha instead! I have come a long way in my relationship with coffee over the last decade. But, I think I’ve reached my final destination. While I’ll never give up my morning cup of coffee, which I recently switched to decaf, acid free coffee over the last few months, I’ve become cognizant of the role it plays in my life, and the considerations I want to make in relevance to my health and sleep. I was a coffee fanatic, drinking coffee on coffee at all hours of the day, with no regard as to what it could potentially be doing to my anxiety, my energy, my sleep, and so on. Becoming more aware of the impact that caffeine can have on the body and the brain, and ‘using’ it in a way that is more intentional has really allowed me to appreciate it that much more. My relationship too, about when and how I incorporate coffee, has changed my health as well. I always work towards having my coffee after I’ve had something to eat. This has enormous benefit on my hormone health, my circadian rhythm (my sleep) and so on. I choose matcha now, as my second and final caffeinated drink of choice, usually around mid morning, and this has had profound impact on inhibiting any jitters that can take place with coffee, any anxiety that may arise as a result of too much caffeine, and my focus, mood, and energy remains stabilized throughout the day. While matcha contains caffeine, it also contains “L-theanine,” which has been referred to as “Nature’s Xanax.” With that said, it works alongside the caffeine to stabilize the stimulating effect that caffeine can have on its own. This helps to minimize any possibility of an afternoon slump that you might experience from the come-down of caffeine. Matcha is a powerhouse in nutritional value and I am so grateful to have added it as a staple in my routine! I use organic, ceremonial grade matcha by Pique. Click here to get 15% off and free shipping on Pique’s Radiant Skin Duo!
Meditation has become an integral part of my morning and sometimes night time routine. I’ll be the first to admit that at one point, I dismissed meditation as most people do. I had no interest in it, couldn’t really understand the benefit of it, and wrote it off before even trying. In my work as a therapist, I learned the value of meditation and how the cultivation of a consistent meditative practice could bring the mind and the body so much benefit, both in the short-term and long-term. Meditation is not simply for the immediate-term benefit of calm and relaxation, but it also brings significant, lasting benefit that will improve your health in all capacities. Meditation allows you to spend time introspectively, in reflection, and in the present moment. The goal is not to eliminate your thoughts or completely free your mind of whatever may be consuming it. I feel this is the issue, where those who try meditation, believe they are not “good at it” because they haven’t relinquished their thoughts. This is not the point — meditation is meant for you to be patient and nonjudgmental with thoughts that do come to mind, and release them gently as you return your focus to the here and now. I personally use the Peloton app for guided meditations and have loved it thus far. As you cultivate your meditation practice, I encourage you to start small and work towards building it consistently. The modern world inundates the mind and body with stressors and it is essential that we work towards building our resilience and supporting a healthy nervous system in order to navigate it best.
Reading, every single day! Reading has become one of my most cherish habits and I am so incredibly grateful for it. It’s been about 2 years now that I’ve consistently read and I wonder how I ever lived without it. Not only is reading a powerful way to nourish your mind, both in terms of cognition and self care, it also allows you to disconnect from technology and any responsibilities you may have that can be stressful. There is always something new to be learned — whether that be a life lesson, a new skill, or a fact about health and wellness — reading is a wonderful way to learn something new. My personal preference is reading self development and personal growth books as well as any books I can get my hands on that have to do with nutrition and wellness. I encourage you to find a genre that you enjoy — and start reading more. It will inevitably bring your life so much more enrichment and allow you to grow and expand in your health and as a person.
Eating something for my gut health, every single day. This one, this one is huge! Your gut is pivotal in both your physical and mental health. Unfortunately, dysfunction in the gut can manifest in a variety of different ways and can lead to a multitude of different health concerns. Practicing good gut hygiene and proper gut nourishment can be one of the best practices you invest in for the sake of your whole body. Linked my Good Gut Guide for anyone interested in learning more. Daily, I support my gut through eating a wide array of fruits and vegetables which contain prebiotic fiber to help promote a healthy gut microbiome, the population of bacteria that resides in the gut. Produce can also offer antioxidants, vitamins, and minerals that are essential for optimal gut function. I also choose fermented foods whenever possible — kimchi, sauerkraut, and kefir are staples in my refrigerator. Fermented foods help populate your microbiome with good bacteria — the greater the diversity, the better. I limit and avoid refined sugars, which feed the bad bacteria in the gut and can lead to inflammation. I work towards managing my stress daily, as stress can have a massive impact on your microbiome and gut lining. There are a plethora of ways you can live a gut-friendly lifestyle — start today. If you need support in cultivating good gut health hygiene, let’s chat!
If you would like to work on improving your health and wellness through habit development, let’s chat. Follow the link below and stay tuned for part three.
