This is the second, in a three part series on balance; in this post, we will focus on finding balance in our nutrition and exercise routines. To read the first post in this series, click here: Balancing Act: Finding Health and Wellness in the Day to Day, Part I . While some of the principles we are outlining in this post series require the expert hand of a professional; like acupuncture and Feng Shui, when it comes to our nutrition and exercise habits there are many things we can do for ourselves to find a balanced healthy life. 

Nutrition

Each individual has unique nutritional requirements based on their body and lifestyle. However, there are some basic themes which anyone can benefit.

Eat breakfast.  Many of us find our most challenging part of the day to be getting ourselves and our families out of the door first thing in the morning. When time is tight, it is easy to look for shortcuts.  First on the list?  Skipping our own breakfast.  

Your mother was right when she told you it is the most important meal of the day.  Think about this: you eat a healthy dinner between 5 to 7 o’clock, get a good night of sleep and are ready to start your day, leaving the house by 8 am.  You go through your demanding morning with nothing in your stomach to fuel your body and brain (coffee does not count!).  If you eat lunch around noon, that is roughly 18 hours without refueling. The energy in the stomach meridian is greatest between 7 am and 9 am according to Chinese medical theory. Our bodies are programmed to take in food energy and use it efficiently during this time. We work against our physiology when we skip breakfast. It is important to put fuel in your body when your body is likely to process it the best.  This in turn actually gives us energy not just in the morning but gives us an even energy level for the rest of the day.

While sitting down to a perfectly cooked breakfast every day is not realistic for most of us, we can take steps to help our bodies get us through the day better.  Try hard boiling some eggs while making dinner one night.  Portable, protein-packed breakfast, in it’s own container!  Grab a cup of plain Greek yogurt and sprinkle a bit of granola, nuts or seeds on top. Stash a few protein-rich and low-sugar granola bars or dried fruit and nuts in your bag or at the office for the mornings when you are running late. Your body will thank you for the fuel and you may even see your personal productivity rise as a side effect.

Drink more water.  Drinking eight, 8 ounce glasses of water a day can really help to keep your body in balance. Staying hydrated replaces the fluids you lose naturally during the day but can also improve mood, concentration and may contribute to a healthy body weight.

Another tip, drink room temperature water most of the time. As we age our digestive systems have to work harder to process the food and drinks we consume. To aid our systems, I often recommend limiting the amount of ice in your drinks. Cold beverages force your system to work harder to bring it up to a temperature that your body can best absorb it. During the warm summer months, my rule of thumb; if you are outside, add a bit of ice to your water, as it does feel refreshing and can help keep your body cool. If you happen to be in air-conditioned environments often, then stick with room temperature water.

To increase your water intake, try carrying a reusable water bottle and refill it through the day. Do you prefer a little taste to your water?  Try slicing some oranges or limes into your water. I also like to add cucumber slices and mint leaves to my water for a refreshing twist.

Slow down your eating.  So many of us are multi-tasking while we eat or perpetually late for the next meeting that we inhale our food on the move. Slow down your eating. Don’t eat in front of the TV, iPad or other screen.  Put your phone away and try not to work while you eat.  Don’t eat while driving. This will allow you to really taste the food you are eating and also helps to slow down and be present and “in the moment”.  How does your food really taste?  What is your favorite part of the meal? Clear your mind while you eat. Let your mind wander. Chew slowly and enjoy your food.  You may even find you eat less when you are a more mindful eater; a good practice for those interested in losing weight.

Taking even just a few minutes during your day to slow down to restore ourselves is the (yin) to the rushing around we do the rest of the day (yang). We become more conscience of what we are eating and how much we are eating. We are more aware of our surroundings and our mind is able to take a break  if even for a few minutes. This restful period can boost our spirits and improve our energy enough to tackle the rest of the day with more vigor. Who knows, that quieting of the mind while you refuel may actually lead to your next big idea!

Exercise

It’s an important part of our overall health, yet just maintaining a regular exercise schedule is a balancing act for many.  But have you given much thought to what TYPE of exercise is best for your overall health and balance?

Type of Exercise. Do you have a hectic career? Lots of stress or many deadlines to meet? You may benefit from exercise that slows you down and focuses on breathing and controlled movements, like Tai Chi, Qi Gong, Pilates, Yoga or Barre classes.

Do you have a slower pace to your professional day? Does your day involve a lot of sitting still?  Then you may benefit from activities like hiking, cycling or running. These activities offset the stillness of your day with high heart-rate activities and provide the needed balance to your daily activity.

Is just getting some daily exercise a challenge? There is hope. Studies show that even a short amount of physical activity can have a positive effect on our overall fitness.  A recent article in The New York Times says that interval training may offer as many benefits as more moderate exercise programs. Interval training offers strenuous exercise in short bursts to get your heart rate up. This workout method may benefit those who struggle to find enough time to exercise in their routine. To read the full article, click HERE. 

Staying Motivated. Just 30 minutes of exercise, 3 times a week can boost our mood, lower blood pressure and reduce heart disease risk and help to control your weight. If that’s not motivation enough, try to find an activity you really enjoy. Small shifts like taking the stairs instead of an elevator or finding a parking spot farther from the door, will also help. Feeling unmotivated? Use the buddy system. If you take on an activity with a buddy it is easier to stick with an exercise schedule. Plan a set time and day to walk with a friend to catch up. Or take a class with a friend or family member, having support will help you stick with your activity.

Making small adjustments to your nutrition and exercise plan can help you find the balance and wellness you are looking for.  Remember, it takes lots of repetition before something becomes a habit, so allow yourself the time to integrate these ideas slowly for best results. In our next post, we will look at how meditation and Feng Shui can help you find health and wellness in other parts of your life.