We all have to start somewhere. If you are finally ready to start making small changes in your life in order to be the best version of you, these three action items may be able to help.

Have you ever felt selfish for wanting and needing to spend time on yourself? If so, let’s work on changing that thinking. When you and your family experience the happier, more energized you, everyone will be on board! If they are still not on board, don’t take it personally. Often, this negative feedback is a reflection of their own need for improvement or even guilt. Stay the course and you may just inspire them to change themselves! You can actually make more of a contribution to your loved ones if you also take care of yourself.

1. Reduce the amount of sodas and drinks consumed per day or week. The number you currently drink will help determine how much to reduce by. I’ve worked with many folks who drink three diet sodas per day. They are addictive and it can be very scary to consider stopping cold turkey. A more realistic way to make lasting changes would be to wean yourself off. Drink two a day for a week, then drink only one per day for however long it takes to mentally accept it and adjust physically. Then, drink one every other day and so on. Other drinks to reduce include premade fruit cocktails, typical sports drinks, and any other type of drink with lots of sugar or artificial flavors or artificial sweeteners.

   So, just what are you supposed to drink then? Replace with water, herbal teas, fresh veggie juices. There are even a couple brands of healthier “sodas” out there now that can be a helpful substitute while you’re making the adjustment and to keep on hand for treats. LIFEAID and Kill Cliff are popular in the CrossFit world and known as recovery drinks. They don’t just taste yummy, they replenish your body with B vitamins, electrolytes, and minerals. Another option to help make the switch is Zevia sodas. They don’t have the added benefits of the two other brands above but they are non-GMO, non-artificially sweetened versions of your favorite sodas.

2. Reduce the amount of bread, cereals, and pasta consumed. Using a similar method as the one described above, gradually reduce the amount of bread or grains you have with each meal. Over the years, society has shaped us to need rolls and toast and bread and biscuits with every meal. The wholesome grain of our ancestors is not the grain of today. The grain of today is riddled with pesticides, is grown in nutrient deficient soil, may have even been genetically modified, and often stored in moldy silos.  Many people have allergies to it and don’t even know it.

   Even if you are lucky and have a gut of steel and nothing bothers you as far as allergies go, the high sugar content and the inflammatory properties still make bread, cereal, and pasta a group of foods to limit or avoid altogether. Save yourself the blood sugar spike and the sleepiness you’ll feel afterward!

   The alternative? Number one is to get used to eating without it. You don’t need it, I promise! Just think of that roll as a pile of paste clogging your gut and filling you up so you can’t eat the actual meal: meat and veggies. Aside from that, there are some decent gluten free options available in a pinch or for treats. Look for brands without corn or soy, like Canyon Bakehouse. You can also make your own grain-free or gluten-free crackers and bread. There are many alternative flours and recipes out there (I’ll even be posting some here. Stay tuned!). Two popular types are coconut flour and almond flour, and some of the big names like King Arthur and Bob’s Red Mill have their own gluten free mixes that are easy to find in big chain stores nowadays.
   
3. Ditch the dessert habit. Along with being trained to need bread with every meal, it seems we’ve also been conditioned to want something sweet after every meal. Not good, folks. Again, depending on where you are on the Wellness Continuum (read more on that here), choose your starting point accordingly. Consider only having dessert on the weekends or only for special occasions.

   Revise your mental picture of what dessert is. Rather than it being a hot fudge brownie sundae, dessert could be a half-cup of fresh dark cherries, a slice of watermelon, a cup of peppermint tea. Again, there are “less-bad” versions of your childhood favorites. Experiment with recipes and see what you and your family enjoy. Check out these recipes and let me know if you like them! Just keep in mind that sugar is sugar. A “healthier” brownie can spike your blood sugar just like a standard brownie will.

There are many other lifestyle changes that could also be made, but it’s always good to start small in order to create and keep good habits. These three tips will go a long way to help you along your wellness journey!

Have you already made some lifestyle changes? If so, let me know what they are in the comments section!