Sustainable change in 2021
TWO TIPS FROM HEALTHY HABIT COACH LINDSEY BONADONNA
Another year gone by and another year laced with frustration, missed goals, good and bad excuses, and feeling like a failure - right? Well friends, that sounds like 2020 talk that needs to stay in 2020. What would it feel like to go from SURVIVE to THRIVE in a way that is sustainable, doesn’t involve guilt as a motivator and could even involve cake (like, real, honest-to-goodness cake)? How, you ask? It all starts with crowding out and celebration.
It’s common to come out of the holidays feeling lots of guilt around the food and beverage choices we made, which then propels us into making (often unrealistic) resolutions that end up causing us to fall into that sticky trap of feeling like a failure. Going into 2021 with the intention of never eating a cookie and eating a salad once a day for the next 90 days *probably* won’t be sustainable long term. If you’re like most humans, the instant we say we can’t have something, it’s all we think about. Then we “give in”, and guess what? There we are again in that sticky trap of feeling like a failure.
This all or nothing mindset needs to stay in 2020 because you aren’t a failure!
So, what exactly is crowding out? Let me make a dramatic example to illustrate the beauty and simplicity of this theory. Let’s say in December, we got into a solid 20 cookie per day habit. We realize this really isn’t making us feel so great. When we apply crowding out, we will not quit cold turkey, but instead, replace 1-2 of those cookies per day with something that makes your body feel great! (What makes each body feels great will differ, but fresh, unprocessed foods are always a great place to start.)
Next, we CELEBRATE that we made a fantastic choice. So go grab that party horn from NYE or if you want to be more low-key, do a little dance or simply say “good job self”! Yes, I am telling you to still eat the 18 cookies and just replace 2 with something that makes your body feel good and celebrate that fun-size win. Perhaps a week later, you experiment with 15 cookies and so on and so forth until you’ve found a balance that works better for your body.
Let’s say you want to watch less TV. Instead of quitting cold turkey, perhaps try replacing just one show per day with a walk or a book chapter. Once you feel comfy with that routine, go ahead and replace another.
We often get really caught up in wanting FAST CHANGE, but fast change does not always equal sustainable or healthy change. It is a journey that happens over a lifetime and involves figuring out what blesses your body and works best for you as an individual.
So get curious, be kinder to yourself and try crowding out!
Self-care is NOT selfish, but truly one of the most selfless things you can do for yourself and your loved ones. YOU ARE WORTH IT!
TRIVIA QUESTION: WHICH SPINAL LEVEL PROTECTS THE NERVES THAT SUPPLY THE STOMACH?
A. Atlas (C1)
B. L2 (Lower Back)
C. T6 (Mid Back)
D. Both A & C
Many people we serve, especially infants, struggle with reflux or other digestive problems. Subluxation (spinal misalignment) may lead to stomach maladies when they interfere with the nerves that supply the stomach. By adjusting (realigning) the spine, we can restore proper communication from the brain to the body and healing can begin! (Ask us for the correct answer!)
P.S. The #1 source of subluxation for kids is the birth process, which is why it’s important for every child to be checked!
Crowd Out Junk Food With No-Bake Energy Bites
If you’re eating 20 cookies a day and need to crowd them out with something better, try this recipe! These energy bites have fiber and protein to fill you up, healthy fats and honey for some sweetness. We’ve shared this recipe before, but we love it so much we wanted to bring it back for those that haven’t seen it yet!
Ingredients:
· Oats: 1 Cup
· Shredded Coconut: 2/3 Cup (Recommend toasted)
· Creamy Peanut Butter: 1/2 Cup
· Ground Flaxseed: 1/2 Cup
· Semisweet Chocolate Chips (minis preferably): 1/2 Cup
· Honey: 1/3 Cup
· Vanilla Extract: 1 tsp
· Chia Seeds (optional): 1 Tbsp max
Instructions:
1. Stir everything together.
2. Chill. Cover mix and chill in the refrigerator for 1-2 hours.
3. Roll into 1-inch balls.
4. Serve! Refrigerate for 1 week or freeze for up to 3 months.
Recipe From: www.gimmesomeoven.com
Don’t forget to check out Revelation Chiro on the web and Facebook to learn more about how regular chiropractic care helps support foundational change in your health (often in ways you may have never imagined)! If you’re ready to book a consult, you can do so here!
Lindsey is an encourager, optimist, health + life coach, and yoga teacher who helps caregivers live fuller, healthier, vibrant lives through exploring all aspects of their life and health while helping to cultivate simple, sustainable fun-size habits, so that they can continue to make a meaningful impact in themselves, their loved ones, and the world, for generations to come.
