Template to a Healthy Day

Modeling behaviors to support your health and wellness can be challenging on a daily basis, especially while on a busy work schedule, taking care of children, preparing for the holidays and all the other things that fill up your free time.  What if you could take a few moments out of your day, along with a bit of planning and preparation, this day could be used as an example of what a healthy lifestyle looks like.  While everyone's lives are different, try to use this template to assist in improving your day-to-day towards a healthier you.  Feel free to pick and choose those areas where you feel needs improvement.  However, if this feels overwhelming, start with a couple of days of the week and make it your own.  If you'd like assistance with a customized plan, contact Sheri for an appointment.

• Waking— Start the day well rested.  Getting a good night of sleep will dictate how the rest your day will progress.  Take a moment to think about your sleep, did you have any interesting dreams, did you come up with a solution to a problem?  Sleep has an amazing way of focusing the brain and preparing you for the day, as well as managing hormones that affect hunger and satiety (feeling full after eating).


• Eat in the Morning— Fuel yourself first, don't start the day on an empty tank.  You've fasted all night and your body is ready to take in some energy.  Think of it as stoking fire of your metabolism.  If you're short on time, grab a quick cooking hot cereal, or prepare overnight oats that have some protein like nuts to take to the office to eat.  Additionally, this is the time to start hydrating.  You body is dehydrated from the night's sleep.  Drink at least one cup of water before having coffee and breakfast.


• Mid-Morning—Do you need a snack?  Feeling sluggish or hungry?  If so, have one of the healthy snacks that you packed from the night before (see below for packed snacks).  Otherwise skip the snack, take a lap around the office or around the block to clear your head and burn a some calories.


• Lunch Time— Don't skip lunch, especially if you didn't have a mid-morning snack.  Have your packed lunch or select a healthy meal of lean protein, vegetables and a small amount of whole grains.  In case you've picked up a large meal, portion out leftovers to have for another meal.  If you're going to eat at your desk, I know a lot of you do, please take a moment to walk around so you aren't sitting at your desk for over 8+ hours straight!  This is also a great time to connect with coworkers.


• Mid-Afternoon— This is the time of day is when the afternoon slump usually hits, are you feeling tired and sleepy?  What this means is you need a snack, to hydrate or need to get up and move, or all three.  Try not to reach for the caffeine or it may affect the quality of sleep for this evening.  Take a moment to have a healthy snack, drink some fluids and take another walk around the block or office.  This is an opportunity for some sun exposure so your body can make some vitamin D.


• Exercise Break— Take 30 minutes some time during the day to get your heart rate up.  If 30 minutes is too long, take three, 10 minute intervals or two, 15-minute intervals during the day to raise your heart rate.  A brisk walk, quick run or calisthenics can count too.


• Dinner Time— Do you have a plan for dinner?  It could be lunch leftovers.  If you don't have time to cook, healthy meals can be picked up at your grocery store deli department.  Examples are roasted chicken, vegetables from the salad bar or a low-fat soup with vegetables.  This is an opportunity to purchase extra for tomorrow's lunch.  While you're at it, grab some healthy snacks such as fresh fruit, cut-up veggies, whole grain crackers and some nuts or nut butter.  Dinner is also a time to relax and reconnect with family members.  After dinner, pack your lunch and snacks in advance for the next day.


• Before Bedtime— Prior to bedtime, take a moment to turn off all electronics, dim the lights, relax and de-stress.  Consider the good parts of the day and the things that make you feel grateful.  Count backwards from the time you need to get up in the morning in order to get 8-9 hours of sleep.  Then set an alarm for when you need to go to bed, while considering the time it takes to fall asleep.


• Sleep— One of the most important aspects of your life is obtaining good quality sleep.  It clears the mind, helps you retain memories and performs problem solving.  Sleep is not a waste of time, you are quite productive during sleep which in turn improves mood and productivity during the day.


• Through-out the Day— Work in activity wherever you can, take stairs, park farther, have walking meetings and move your body.  Sitting all day is one of the worst habits for your health.  In addition, don't skimp on hydration, drink through-out the day, carry water bottles if necessary.  Dehydration can lead to fatigue, poor focus and death if taken to the extreme.  Moreover, make face-to-face human contact, especially with those who are positive and supportive.  We are social creatures and need this interaction for our overall health and well being.

Here are few reasons to see a nutritionist/personal trainer/health coach: relieve tension & stress in the body, properly train or progress in an activity, improve your microbiome, assess nutrient intake, disease prevention through evidence-based diets, and exercise, maximize exercise performance, improve sleep quality, enhance mental clarity, optimize digestion and nutrient absorption, establish long-term healthy habits, meal planning for a whole foods diet and eat in a way to sustain the planet.  Please consider Sheri for nutrition counseling and/or fitness appointments to help you develop a healthier lifestyle for you and the planet. 

Free introductory 15-minute appointments are also available.