One Simple Change

Most of us strive to live a healthier lifestyle. Finding the right place to start is a challenge. Eating right, exercising regularly, and still making time for family, friends and our own needs can seem like overwhelming goals. Instead of attempting to conquer our health all at once, what if you started by setting more manageable goals? Making small changes today can lead to great health benefits down the road. The ideal time to get started is when you are ready and committed.
I need to be honest at this point, it’s not easy, it will be a challenge replacing all those bad habits formed to date. But guess what lots of people have made the transition before you and that means it’s possible. Let’s share with you some example of a few simple changes you could make, remember we will only be embracing one at a time. Choose where you want to start.

Healthy Eating

Don’t tackle a healthy diet all at once. Start by replacing empty calories with whole food options. Whole foods include fruits, vegetables, and whole grains – foods that are as close to their natural form as possible. It won’t be long before you realize just how good “good food” feels. Before you know it, your cravings will change from greasy burgers and fries to healthful nutrition.

Here are some simple changes you can make for a healthier diet:

1. Have fruit for breakfast.
2. Clean your fridge and pantry. Get rid of processed food in the process.
3. Buy snacks from the produce section of the grocery store.
4. Say no to an unhealthy food temptation.
5. Consume smaller portions, more frequently.
6. Eat a food with no nutrition facts label – whole food.
7. Choose to have a meatless day.

Food Is Fuel


We don’t function at full capacity when we’re dehydrated. The Institute of Medicine recommends roughly 13 cups (3 liters) of water per day for adult men and 9 cups (2.2 liters) per day for women. There are many simple ways to make sure you and your family are drinking plenty of fluids each day. Remember, food provides about 20 percent of water intake as well and many fruits and vegetables are more than 90 percent water by weight. Make an effort to monitor your fluid intake and you’ll be functioning better in no time.

Try these simple changes to maintain hydration:

1. Drink a full glass of water as soon as you wake-up.
2. Replace soda with flavored water for a healthier treat.
3. Keep a water bottle with you during the day and make a point to refill it at least three times.
4. Drink water with breakfast, lunch and dinner.
5. Add more high-water-content fruits and vegetables to your diet.

Water is life

Physical Activity

Most people look at exercise as a means to burn energy and lose weight. Instead, think of exercise as a great way to gain energy and stimulate your body and mind. With so many demands fighting for your attention every day, it may be a challenge to find time for an hour trip to the gym. Start with simple activities you can incorporate into your daily routine. One simple change can make a big difference in how you look and feel.

Ready to get moving? Here’s some simple changes you can make to be more active:

1. Count your steps and see how many you can reach in a day.Replace your office chair with a yoga ball.
2. Break a sweat once a day.
3. Play with your kids for 20 minutes daily.
4. Walk over to a colleague’s desk to talk rather than send an e-mail.
5. Make it to the gym once a week.
6. Spend more time standing than sitting during the day.
7. Park on the other end of the parking lot from your final destination.

Keep on Moving

More Sleep - Less Stress

When was the last time you felt you had great, quality sleep on a regular basis? Getting a good night’s sleep can greatly impact your outlook on life and, in turn, your health and wellness. Simple changes, such as getting a good night’s sleep or taking time for a relaxing hobby, are easy ways to help manage stress and improve your well-being in the long-term.

Here’s some other simple changes you can try to help manage stress:

1. Laugh out loud once a day.
2. Start a DIY project.
3. Add 5 minutes of quiet meditation to your daily routine.
4. Eat lunch away from your desk.
5. Turn off your phone before dinner.
6. Spend 20 minutes outside each day.
7. Go to sleep an hour earlier.
8. Wake up an hour later on Sunday.
9. Take time to focus on yourself and no-one else at least once a week.

Sleep More – Stress Less