The following is an excerpt from my interview with Transformation Through Travel Coach Katie Milton.
To read the full interview click here.
- Order exactly off the menu
Modify Modify Modify!!!! If you see chicken Parmesan and sautéed spinach on the menu, ask for gilled chicken and steamed spinach. If the restaurant has the ingredients they’ll be more than happy to accommodate your dietary request. If a meal comes with 2 sides make them both veggies (skip the potato!). Ask for balsamic vinegar for dressing or order dressings and sauces on the side and dip your fork into it before eating your food. This will give you the taste of the dressing or sauce with a lot less calories and fat.
- Miss more than 3 workouts in a row
Unless you have an injury or an illness, there is no reason to skip a workout. And by workout it doesn’t always mean an hour in the gym. Even if you can only fit in a 10-minute brisk walk and 5 minutes of stretching, you’re still keeping your body moving. Going too many days without a workout will zap your energy and can even lead to depression.
- Give up sleep
Quality sleep is essential to your health – mind, heart, weight and more. It’s just as important as eating right and exercising. Sleep improves memory, curbs inflammation and appetite, helps lower stress levels and improves athletic performance. Sleep is anti-aging, too. It improves the quality of many aspects of your life that helps you to live longer. You’ll do more harm than good by getting less sleep so you can fit more into the day.
- Eat fast food or processed food
With all of the options today, there is no reason to ever eat fast food or processed food. By always keeping “emergency” food on hand (almonds, Quest bars, apples) you don’t need to go through a drive-through or eat out of a box or a can.
- Keep anything “bad” in the house
If you don’t have it in the house you’re not going to eat it! If you have an absolute craving, go out and buy a small portion and eat a few bites then throw the rest away.
- Give up “me” time
Putting yourself first is not selfish. If you don’t take care of yourself how can you take care of others? Don’t be afraid to put yourself first! An early morning workout before everyone else gets up, 10 minutes of meditation, reading or journaling, getting a mani/pedi. Do something just for you every day!
- Skip taking vitamins and supplements
You can’t fulfill all of your nutritional requirements through food alone. A daily multi-vitamin is a must. Depending on your activity level and/or chemical makeup you may need additional supplementation.
- Not drink enough water
Minimum for women is 91 oz /day (about 11 cups) and men is 125 oz/day (about 15 cups). Water is needed to flush toxins, carry nutrients to cells and curb your appetite. Many times we confuse thirst for hunger. Drink a glass of water before you start eating. Dehydration will make you feel tired, too, so sip water throughout the day to help keep your energy consistent.
- Not eat something green every day
Not only are they loaded with nutrients but green veggies provide fiber that helps you feel full and flush toxins from your body. Kale, spinach, asparagus, romaine lettuce, Swiss chard, mustard greens, dandelions – add a serving to every meal.