Living a healthier life can sound like a boring or overwhelming to-do. But these 3 small healthy changes for your mind, body, and life can eventually add up to big results. I love to share ways to make changes that don’t feel overwhelming, that allow you to go at your own pace. (Sometimes that will be a huge leap, more often it will be baby steps.) So try a little meditation, make your own easy salad dressing, and write a quick note to someone you love…you’ll be on your way.
3 ways to do something good for your health in 10 minutes or less
(no exercise or kale required)
1. Get a meditation app.
There are a bunch out there. I love Insight Timer and Headspace, using the free versions of both. Beachbody On Demand also launched a 21-day meditation program, free if you have BOD or you can try it with a free trial. YouTube has lots of meditations, too, and you can search by “5-minute meditation” (or longer) to ensure you get one that’s the right amount of time for you.
Basically, I’m encouraging you to sit in stillness for at least 5 minutes a day. It doesn’t have to be perfect. You don’t have to be in a dimly lit room with candles and incense listening to gentle gongs or trickling water. It’s ok if your mind still has thoughts swirling or racing around.
Meditation still has benefits; we need it now more than ever. It can change your freaking brain, it’s that powerful.
According to an article on health.ucdavis.edu, meditation has the following benefits: reduced stress, improved memory, increased attention, enhanced willpower (chocolate? what chocolate?), better sleep, less pain, lower blood pressure, less anxiety, less depression, greater compassion. What the world needs now is more compassion and less anxiety for sure!
2. Make homemade salad dressing using a healthy oil.
I use one of those bottles you buy (with a packet of seasoning and assorted other crap) from a well-know salad dressing brand, but you could use a mason jar or Tupperware container. You can adjust the recipe based on what you have in the house and/or what seasonings you like, but stick to a healthy oil like avocado (I get it at BJs) or olive oil.
I use about 1 cup of oil, a few tablespoons of lemon juice, salt, pepper, and Italian Seasoning. I don’t really measure much, just taste as I go and add more if it needs it. 1/4-1/2 teaspoon of salt and pepper and 1 teaspoon of Italian Seasoning is probably a good starting point.
I guess this is a 2-part one because you should use the dressing on some salad. Make it easy on yourself- buy dark or mixed greens (Iceberg lettuce doesn’t have much nutritional value) and add in whatever veggies you like. Or don’t! If you have time add some cut up apples or grapes for sweetness, some nuts or seeds for more vitamins and minerals.
Even if you just shovel it in, you’re doing something so good for you. All those greens, the healthy fats from the oil. Don’t overthink the salad; look at it like taking your medicine. Or if you have the time and the inclination jazz it up and make it really appealing…
3. Write someone a just-because note or a letter.
In one of the schools I worked at I had a friend who would randomly leave me little notes- words of kindness and encouragement, quotes. Sometimes she would leave a few cookies or candy. At first, I didn’t know who it was; she did it anonymously. It was incredibly thoughtful and kind and we would go on to be great friends.
Why did she do this for me when we barely knew each other in the beginning? She is so thoughtful and kind and loves doing nice things for people. Why me? I don’t know.
But it was a lesson for me…you never know when a small act of kindness like that is going to change somebody’s life. So do something small today.
Write a note saying something you love about someone and surprise someone. Or send a letter telling someone you miss them or you appreciate them or you are grateful for having them in your life. It will feel good for them and for you.
Small healthy changes can lead up to big results. We’re so often pressured into thinking we have to go all-in or have a dramatic overhaul to change.
We often (especially when it’s related to losing weight) want quick, easy results. Well, chances are, if you’re like me and most of the people I know, real results don’t come quick and easy. And if they do they don’t last. So look at losing weight, getting healthy, feeling happier with a holistic mindset. Think about making small changes in all different aspects of your life.
Which of these are you most likely to try? Have you found huge results through small changes? I’d love to hear from you! Comment here, email me mary@stayathomefit.com, or find me on Facebook or Instagram.
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