It’s hard to believe the first month or the year is over! I don’t know about you but I had a great Christmas and holiday break and also overindulged in all the festive goodies, and along with that all my usual routines and rituals went out the window.
So in January as I was getting focused and clarifying my goals for the year I noticed how sluggish I felt and my motivation was lagging a little.
I knew exactly what to do to get back on track and I am now feeling energised and motivated again.
Firstly I started my daily rituals – meditation, exercise, affirmations, gratitude and planning for a successful day. And next, time to let go of those indulgences and back into healthy eating.
Even though its now February, some clients are saying they are still trying to get motivated and energised. If you can relate to this holiday dilemma I thought you would enjoy and benefit from this article I found by Kristina Puga, here are her top tips to re-energise yourself…
10 tips for an emotionally healthy new year
It’s a brand new year, and you are anxious to start 2013 with vigor, but there’s a small problem – you’re feeling sluggish after about a month straight of holiday parties, drinking, and not eating right.
She says emotional health and energy are intrinsically tied to your overall, as well as what you eat.
“People are so overwhelmed with so many diets, they don’t realize processed food is making them ill,” says Puig, whose own doctor gave her antidepressants before she learned it was processed foods and sugar which were making her feel anxious and unwell.
Puig recommends doing one change a week to improve your physical and emotional health.
Here are her 10 tips to an emotionally healthy year:
1. The most important thing to do first is detox. — Cut out sugar, processed foods and alcohol from your diet for a good month, at least. They are depressants, physically and mentally; they suppress your immune system. Puig recommends Stevia if you need a sweetener, as it’s ‘s not going to harbour any sort of side effects like other sweeteners do. Certainly, if you can keep this up as a lifestyle, even better.
2. Start your day with a motivational quote. — Whether you stick them on your nightstand or your Facebook triggers something and changes your frame of mind. Puig says that’s one of the biggest things that have helped her, especially in becoming a motivator for others. You can subscribe to receive them daily in your email, or even download a free app for your smartphone.
3. Exercise — even if for as little as 10 minutes. — It releases endorphins, and they make you happy. Ideally, it is great to do first thing to kick start your day, but get it in whenever you can get it in. Even if you turn on your radio while making dinner, that’s better than not doing anything at all. If you enjoy running, swimming — whatever you enjoy doing, that’s what you should do in order to keep it up.
4. Eat breakfast within 30 minutes of waking up. — It can be something as simple as wheat toast with peanut butter. This will set your energy and pace for the day — not just physical, but emotional energy, too. If you start your day by skipping breakfast, all you are doing is slowing down your metabolism and your emotional energy as well. If you are not hungry, that’s a huge sign that your metabolism has shut down and not working properly. Puig says it took her four months to get her metabolism working properly like a well-oiled machine. She says if you skip breakfast for long enough, you’re going to start storing fat in places you used to not store fat — this is a red flag.
5. Increase your Omega-3 intake. — This can be found in walnuts, avocados, olive oil and fish oil. Omega-3 helps with the brain, metabolism and helps you lose weight. Puig highly suggests fish oils before bed, as they will help you sleep and feel better. They also help people with depression, as they improve emotional energy.
6. Say “yes” to good carbs. — Make sure you have complex carbohydrates at breakfast, lunch and dinner. This includes, sweet potatoes, brown rice, oatmeal, whole wheat bread – and then fit in your snacks with Omega-3s in between. You want to stagger it to keep your energy stable all day long. This is better than having a coffee and a doughnut for a midday snack, which will give you a sugar high and then crash. Puig maintains great energy the entire day by eating apple slices with natural almond butter, or avocado and sliced turkey roll-ups. As a national fitness competitor, she says she eats six to seven times a day — even Greek yoghurt and an ounce of crushed walnuts and honey before bed — which helps her sleep better and helps keep her metabolism up.
7. Drink a lot of water. — The key is drinking at least half of your body weight in ounces of water. If you weigh 150 pounds you consuming 75 ounces of water. And drink more, if you are trying to lose weight. When people are tired, they think, ‘Let me eat a candy bar,’ but sometimes all they need is water. For every ounce of caffeinated beverage, you are taking away an ounce of water. It’s also great for your skin and relieves headaches.
8. Get rid of the deadweight friends. — Negative people can drag you down emotionally and be very draining. Determine who is anchoring you down, and your real friends pushing you forward. You have to take care of you first. Puig says she has had a better life after doing this and feels she’s setting an example to her four children. She says to surround yourself with positive people, because in this day and age no one is looking out for you but you.
9. Sleep. — So many people aren’t getting enough sleep and that affects their emotional well-being. Not many people know how to turn off the light and roll over anymore, causing them to burn out. Start turning the television off and putting your phone away an hour before bed. Puig says she has noticed her children unwind much better after doing this. She says it’s just a habit that most people have lost in this error of technology. Find something else to do to unwind like reading, meditating, or chatting with your spouse. Have some sort of routine to re-learn how to turn off the light and go to sleep.
10. Set short-term goals. — These help with emotional well-being. Puig says she lost 40 pounds in 2004, by setting short-term goals. She says making one change a week, such as doing pushups on her toes instead of her knees, helped her keep pushing herself.
by Kristina Puga
Let me know what you are doing differently to increase your energy and emotional health. I certainly know that incorporating these tips into my everyday routine does make a massive difference.
Enjoy starting the year off in a healthy and inspiring way.