Change your habits, change your life… How do we create new habits?

Thank you for clicking on this article as its title is everything but original. But, that does not make it less true. Actually, it is a huge deal!

Our life is truly a reflection of our habits at every level of our existence. We become what we think about because what we think about is what we will focus on and that will influence what action we take, which, ultimately, leads to a particular outcome (or outcomes for different areas of our life). Results, in one word.

Einstein’s famous definition of insanity is repeating the same actions over and over again and expecting different result. And, yet, that is exactly what majority of us do. We have around 60 000 thoughts every single day, take or add a few, and research suggests that 98% of those thoughts are exactly the same thoughts we have every single day. So, anyone wanting to change their life – what we need to change are habits and behaviours, which will influence our actions and the end result – our life.

Sounds simple, but we all know it is easier said that done. But at least we know that we got to change something. Because…

Change nothing – nothing changes.
Change a little – little changes.
Change a lot – a lot changes.

Habits come to mind as a logical one thing that we need to focus on changing. When it comes to health – habits are absolutely everything.

It is being said that it takes 21 days to change habits. But, science shows that this is a myth. Psychologists may agree that while it perhaps takes 21 days of consistent and conscientious effort to create a new habit, it takes far longer to break an existing habit. More recently, study of 96 people was published in The European Journal of Social Philosophy and it states that it took an average 66 days to form a habit, such as eating a healthy snack or exercising regularly. That is to reach the point of Automaticity. When we develop a new behaviour that we do automatically, like brushing teeth is. The point of unconscious competence.

They found that creating a new habit depends on type of behaviour we are trying to change, the person and the circumstances. It can also take anywhere from 18 days to 254 days for people to form a new habit, which is an average of 66 days, but this highlights why it takes longer for some to adopt new habits.

I always talk to my client that after weight loss comes maintenance and research shows that maintenance is actually harder. Why? Because they have not yet reached the state of automaticity. They lost weight with my support, but those that take it for granted and have not fully committed to living a healthy, active lifestyle for life are the ones that will struggle to keep the weight off.

So, how do we create new habits?

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4 Pillars of True Health – Path to being Healthy AND Fit

I am sure you will agree with me that it is very possible to be very fit and yet to be very unhealthy. It is usually demonstrated in regular exercise and feeling strong and fit, however, having low energy levels, possibly suffering from an impaired digestion or skin problems or frequent colds or some other form of ailment or even disease, even having excess weight! You might be that person yourself or you might know someone who you even admire for being an example when it comes to their dedication to fitness, however, you can see they might not be eating great and are “getting away with a murder” when it comes to eating. Some people I know are exercising so they CAN “eat what they want”. Or can they, really? That is the question.

It is also a possibility to be very healthy with great energy levels and youthfulness because of an attention to a healthy diet, however, to struggle to run for three minutes or get up a few flights of stairs. I used to be this person after I had children and know the feeling very well. Exercise does burn extra calories, however, its role in weight management is actually minimal compared to its role in our overall health, ageing process and general strength and stamina.

So, I think many will agree with me when I say that our aim, ideally, might be to be both – healthy AND fit.

The question is – are You? And, if not, how do we achieve both?

I can tell you that there is a lot more to it than just diet and exercise, but they seem to be good places to start!

NUTRITION

First pillar is Nutrition, of course. It is because, 80% of our health IS nutrition – what you eat and drink throughout the day because it does not matter how hard you work in the gym if you do not control what you put on your plate.

Your level of nutrition body gets will impact your mood as well as how your body functions. Ideally, we need to start seeing food as medicine. Because food CAN have that effect.

We ourselves are powerful beyond measure and it is equally incredible what our bodies can do when we give them the right nourishment and fuel that helps our cells thrive. Your nutrition is the first key to your healthy lifestyle and all the exercise in the world can not help you if you are not fuelling your cells right, in the right balance and frequency.

The latest research confirms that only 1 in 4 people, that is 25% of the population, across 15 European countries, considers nutrition when making their health choices. Malnutrition (poor diet that results in micro-nutrient deficiencies that lead to disease) is estimated to cost £19.6 billion in the UK annually where malnourished adults account for about 30% of hospital admissions. No wonder we have such shocking figures if only a few consider nutrition in the first place.

I think there is a lot more to it and certainly education plays a huge part.

We are all different and different diets work for different people (where by diet I mean – a way of life, what works the best for you), however, at least 80% are absolute fundamentals that work for all of us because, simply put, we are all members of the human race and body is the engine that is pretty standard for everyone – same rules apply for majority of us:

To function optimally, body needs protein, fibre, healthy fats, micronutrients (vitamins, minerals, phytonutrients, etc) and water delivered each day in the right balance and frequency!

On top of all that, we need to eliminate foods that drain our cells, lower immunity, cause inflammation, make us age faster and, ultimately, cause the disease.

EXERCISE

Second pillar is EXERCISE. It might be only 20% of your weight management efforts, however, benefits of exercise far exceed its benefits just for managing weight.

We are wired to move our bodies and what exercise does is quite astonishing. Exercise gives us energy, it releases dopamine which makes us feel better, happier, stronger; it releases serotonin which helps us feel more relaxed and it relieves stress, it helps neurogenesis or body to grow more brain cells; it accelerates learning and processing of information, makes us more alert, have more will power, makes us more motivated…

We are wired to move, all we lack is a habit of doing so intentionally, so, building exercise into our DAILY routine is an absolute game changer.

Best time to do it is in the morning, very first thing! Why? Because of all of the above that I mentioned that happens almost instantly after exercise. Also, because if you don’t, you know it – the day takes over and you are less likely to find time for it later on. How difficult is it to make time for it by just getting up 30 minutes earlier. You are worth it!

If you can go out and exercise in the nature, in the fresh air, it is even more impactful as it can be almost as a form of meditation, but even if you exercise at home, you will be awake, feel strong and ready to face the day.

Also, when you build exercise into your routine and learn about nutrition and start making the right food choices – then you are setting yourself up for success.

Remember, you can be fit, but unhealthy… and you can be healthy, but unfit… The ultimate goal to a long-term overall health is being FIT & HEALTHY!

And we are not done, not yet.

REST

Third pillar is REST.

Rest probably should have been first because it is after rest that we exercise and then feed our bodies. Body that is not rested is body that is not ready for anything. Good rest during the night regenerates our cells, repairs our muscle tissue, deep sleep rejuvenates our whole body.

If you have ever woken up not feeling rested enough, you know the feeling and can appreciate the importance of great rest.

If you have ever woken up feeling rested – you know that feeling too and how phenomenally it feels.

Sleep is a whole different topic, but best advice is to try to get 8 hours of sleep, avoid technology and LED lights 1-2 hours before bed time, as well as caffeine. Sleep in a dark and cool room.

All of those, and many more, help us rest during the night, however, there is another form of rest – relaxation during the day.

Allowing yourself time, even if it is 10-20 minutes to switch off, meditate, have a walk in the nature, clear your mind or even have a power nap that many successful people build into their daily schedule in order to freshen up and it helps them refocus.

There is a huge amount of evidence on the benefits of daily meditation on our well-being as well as productivity.

So, make sure you are not in your head and in all frenzy and activity all day long.

MINDSET

Forth pillar you might think is an unusual one, but it impacts our health massively – working on our HEALTH MINDSET. I am sure you have heard “80% nutrition, 20% exercise, 100% mindset!” Because we are creatures of habit and building healthy habits is built in the mind first! Everything starts with a thought and healthy starts from making a CHOICE to be healthy, every single day. And this, in my opinion, is indeed the pillar worth mentioning because it is exactly with mindset itself that most struggle with before they can achieve health or reach their health, wellness, fitness goals.

Once we choose to be healthy, we need to start working on building habits that support our healthy, active lifestyle so we can continue taking action and feeding our bodies with the right nutrition, exercising our body daily and giving it rest and relaxation it needs.

To build those habits, we need to invest time in surrounding ourselves with people, influences, education, support that will help us achieve that.

We need to keep feeding our healthy mindset with healthy thoughts so our healthy active lifestyle continues to manifest itself.

So, how do YOU support your mindset?

Remember that if people around you are unhealthy, there is a nearly 50% chance you will be too. So, you must surround yourself also with positive examples. Find a coach, find a running buddy, enrol yourself on to a health programme that fits your lifestyle and gets you the support and education you need, etc.

So, think about this for a moment:

Who are the people around you?

What have they got you thinking? Reading? Doing?

Who are you following on social media? I am serious here. Who are your influencers?

What are you reading, listening to, watching?

Where is all that leading you?

If you want to be healthy, but are following, as an example – deep-fried pizza recipes on social media, or slogans how life is too short and should be enjoyed without limit so you can eat what you want and when you want it… you get the picture… Well, clearly none of that is really helpful.

If you have higher health goals, then you need to set clear goals, design a plan, surround yourself with the right support, positive affirmations and, ultimately, take action.

Most importantly, keep educating yourself what healthy is and what it is not because, life is a lot more fun when we are not sick and when we have energy to face the day. Investment in our health is arguably the best investment you can make because life IS too short and it is worth and much easier living it in a healthy and fit body. Not because fit & healthy defines you and so does not the lack of it. But, because we are all worth living our best versions of ourselves – physically, mentally, spiritually.

I hope my four pillars gave you an insight into areas where you need to focus into making your health more balanced and health goals achievable. If you liked it, please share, because – sharing is caring. 🙂

My name is Sanela, I am a Nutritional Therapist & Herbalife Nutrition Health Coach and if you would like help with your weight management, energy, nutrition in general, please do reach out, I would love to help. I design a balanced nutrition plan with your lifestyle and body composition in mind that is based on balanced nutrition, regular activity, hydration and rest.

I believe that health is our greatest wealth and state where happiness resides, so wishing you to be healthy and happy, always!


Our Gourmet Tomato Soup – taste and feel the difference

Winter is coming (and as a Game Of Thrones fan, it gives me a great pleasure to announce it)!

Our Gourmet tomato soup is a delicious way to enjoy a hot, balanced snack that offers 8 grams of protein and 4 grams of fibre. As you can see from below pictures, I can not help to add a few veggies to it as I love a bit of crunch too. This is probably my husband’s favourite product and he could have it every day. Unlike supermarket alternatives, apart from high protein and fibre (inulin) content, our soup is also low in sugar and salt too. Fabulous addition to your healthy snacking arsenal! Bon Apetit! 🙂


Chicken & Vegetables: Cooking does not need to be complicated

Cooking does not need to be complicated. What is important for any meal is for it to be balanced. I am not a cook book kind of girl, I have no interest in following long complicated recipes as life is too short and, while it seems that lot of my life revolves around food because I talk about it, help people with it, cook it, take pretty photographs of it (as photography is my second passion) and then talk more about it – I actually do not enjoy it when process is too lengthy. I cook completely the opposite way most people do. Most people might think what they will have or what meal they would like to cook after they see a recipe, get ingredients and then cook. I, instead, buy food making sure I have dairy, meat, meat free options, grains, fruit and vegetables (so, all major food groups)… I open up a fridge and it almost as if talks to me: “Have this!”, “Try this”, “Have that!”. I like my meals to be delicious, I strive for balance and high nutritional content, but also I aim for as little cooking time as possible. In my world – this is a true WIN WIN.

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Spinach and Feta Cheese Frittatas

These are lower fat frittatas, full of protein, calcium, Vitamin A & riboflavin. You will need 150gr of spinach steamed, drained and chopped, 1 garlic clove chopped up, 2 eggs, 2 egg whites, 60ml skimmed milk and 6-18 cubes of low-fat feta cheese, salt and pepper. Mix everything except feta, put it into 6 muffin holes, add 1 – 3 feta cubes on top. With 3 feta cubes – each frittata has 8 grams of protein and only 80 calories! Fantastic snack! Even 2 will not break a bank! Enjoy!


Turkey & Mushroom Mince Burger

For change, here is a burger with a difference… 500gr of turkey mince and 300gr or mushrooms finely chopped up with an onion and the whole clove of garlic and spices (salt, pepper, paprika, cumin, turmeric, steak spice). 10 burgers per mix with 32 grams of protein and 200 calories per 2 burgers. Kids adore them as they are soft, juicy and absolutely delicious! Add vegetables/ salad and enjoy this meal under 350 calories and enough protein and fibre for sustained energy, no fat storing!

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Quorn Egg Omelette

I have really enjoyed this lunch today. When I need something quick and delicious for lunch or dinner, if I am not planning to having a shake, I straight away turn to eggs and I love them in all kinds of ways. I have never used quorn until recently trying some sausages. I was dissapointed with how little protein they had compared to some other vegetarian options, however, I could see that Quorn mince has got quite a decent amount so decided to give mince quorn a try, in my seemingly never ending efforts to find more vegetarian options in my diet.

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