My How-To to Self-Care: 5 Easy Steps You Can Take Today

BY Amy Leever

One of the biggest excuses I had about not taking care of myself was, “I don’t have time.” On so many occasions I chose my Facebook update or watching some senseless tv show or the my kids were young and needed my attention

I created as much distraction as possible because I didn't want to deal with my issues … there was too much of it! Honestly, I didn't know where to start. I tried so many different things, but my ADD & OCD & self proclaimed 'Perfectionism' kept reminding me I wasn't able to do anything right. Eventually, I would end up on the couch surrendering my sorrows in a bowl of ice cream or a package of Oreos. Or I'd find myself complaining in a Facebook status about how my life sucked. It seemed the more I tried to make myself do something the more excuses I came up with.

My life had spiraled out of control so far that I wanted to just end it. Thoughts of suicide raced through my mind. My epiphany came in a grocery store parking lot, while talking to a friend I hadn't seen in years. Feeling so disgusting, lethargic, sick and embarrassed -- I finally understood what I needed to do:

1. Take some 'me' time every morning. 

I am NOT a morning person. If you know me well, you know not to speak to me until I've had some quiet time & my cup of coffee. BUT, I find it's best to take personal time in the morning. I get up almost an hour before everyone else so I can take time to reflect, breathe, make peace with my day ahead. I read a few versus out of my bible. I say a prayer. I go over my daily 'to do' list & schedule. I scroll through Facebook or read a few emails. Just time to wake up and connect with myself.

2. Fix your attitude. 

Your attitude is a very important aspect of your life. The excuses you make create a negative attitude. Walking around with a chip on your shoulder isn't the right way to create joy in your life. Blaming other people or the economy for your circumstances doesn't create peace and happiness either. Get over your ego! What we feel, we manifest. Therefore, allowing your emotions control your attitude is a definite no-no! Take a deep breath and let it go. Take responsibility for your own choices that lead you to the circumstances you are in. If you want something to change, YOU MUST BE the change. Get rid of the sob story and go after what you want. You are the only thing stopping you.

3. Food matters. 

Taking care of yourself means watching the food you eat. We live in a microwave, drive-thru world that demands we eat on the go. Fast foods, junk food and sugary drinks, eventually add pounds and increase burnout. It really is the truth - when you eat crap, you will feel like crap! Remember, you are what you eat. Do your well-being a favor and select the food you eat with a clear sense of what exactly you're putting in your body. It is not expensive to eat a clean, organic, whole food diet. It's a misconception because people just don't want to take the time to know & understand the difference. 

4. Get rid of the bad apples. 

Sometimes the company we keep become our worst enemies (literally). If a person or a relationship is not positive and nourishing to the soul, get rid of them. Distance yourself from the negative, sulking, whiners in your life. Instead, surround yourself with positive, supportive and energetic people who will lift you up and push you to move forward. There's a little cliche that happens to be true: You are a combination of the 5 people closest to you. Who are you allowing in your circle?

5. Disconnect. 

Email. Cell phones. Social Media. Video Games. Even television are constantly THERE! Give your mind-body-soul a break and develop an 'Unplug Time' of day. For me, having the family & myself unplug by 7pm every night is our rule of thumb. There is absolutely NOTHING so important that you can't unplug for a few hours every night. 

Developing the keys to wellness that work within your lifestyle is easy and cost free. All you need is a little time and determination to be your best self. With persistence I've developed healthy habits that suit my life, you can too.

It's National Nutrition Month!

It's National Nutrition Month! If you've given up on your New Year's Resolution to be healthier and eat right, it's never too late to give it another try. Don't know what to do? We've got you covered.

1. Figure out what energy your body needs. Use this tool, Free Dieting, where you can get recommendations designed specifically for you. This tool calculates your personalized daily calorie needs, recommended range for total fats, and provides you with your body mass index (BMI). Write down or print the info, and keep it handy so you remember. 
   
2. Manage your limits. Now that you know your personal limits for calories, fats and cholesterol, you have a better idea of how to use the numbers on the Nutrition Facts panel. For example, if you only need 1800 calories, then the Baby Back Ribs with 734 calories per serving (a big chunk of what you should have) don't look so tempting because that is 40% of your daily calorie allowance. Remember to watch the serving size, too.
   
   Think of it like your checking account--don't spend more than you earn, and don't eat more than you burn in one day. It's a good rule of thumb for both. 
   
3. Shake the sodium habit. The AHA recommends that everyone consume less than 1500 mg of sodium per day. Low-sodium foods have 140 mg or less per serving. Keep that in mind to guide your choices.
   
4. Fill up on fruits and vegetables. The AHA recommends 4.5 servings per day of each based on a 2000 calorie diet. A serving is 1 cup of leafy greens or 1/2 cup of frozen, raw or cut up vegetables, or 1 medium fruit. If you have a serving at breakfast, lunch and dinner, then at your morning and afternoon snacks, you'll have exceeded the recommendation. You'll be on the road to getting the nutrients you need to fight disease, feel good, and improve your health. 
   
5. Balance calories by increasing your activity level. You don't have to go to the gym. Do something you enjoy, and you'll be more likely to stick with it. Take a brisk walk with your favorite music or podcast, play tag with your kids, or grab a pal and try walking together.

Do You Think Eating Clean is Expensive?

Eating healthy can be expensive if you are not catching sales or buying in bulk. Shopping at specialty stores is even more expensive because prices are typically much higher than a regular supermarket. Even if you do tend to spend a little more for your healthy food, isn't it worth it because it is for your health? I say yes! 

There are ways to save money on your clean eating foods as long as you avoid the pitfalls that can occur with switching to a healthy diet.

Clip Coupons: 
Time consuming maybe, but well worth it to save you money on the foods you eat all the time. Try to stay away from the processed foods in the isles, but you can find money saving coupons for healthier options. You just need to know where to look and what to look for.

Shop Your Cupboards:
Make a list of the supplies and ingredients you already have in your fridge, freezer and cupboards. Make a menu plan around those items and then buy only what you need fresh.

Buy Foods in Bulk:
Eating clean usually involves eating the same types of food on a regular basis. Lean meats, vegetables, fruit, whole grains and more are usually the types of foods that you will find yourself eating over and over. Since this may be the case for you, you can save more money buy shopping at bulk food stores like Costco.

Don't Buy Organic:
Unless you prefer organic foods, you don't necessarily have to purchase them. Foods which are labeled organic tend to cost a little more than their regular versions. If you're on a budget, cutting out organic foods may save you some cash.

Better yet; Grow your own organic foods! Healthy & Cheap.

Eat The Same Meals Regularly:
Most clean eating meals tend to be simple but you can keep it even simpler by rotating the same meals week after week. This can be boring for some but if you don't mind eating the same meals several times a week, then you can save money because you are not having to buy extra ingredients for more complex recipes.

Those are just a few tips to save money on your clean eating shopping list.

Paving the Path to Personal Growth

Action is the only way anything ever gets done. Sitting around and waiting for life to happen to you will only guarantee one thing: that you're not going to end up with a life you love. By waiting, you can react to what's tossed your way and nothing more. It's easy to take a passive approach to life without taking chances. It's easy to fall into a rut and do the same things the same way all the time. Change is sometimes hard, but it's change that will reveal all the wonders that life has to offer. You can break out of your set ways by taking action. Try doing the same thing a different way. Jump in with both feet and learn something new. Ask a friend to teach you a skill they're good at. Grow as a person and your world grows with you. 

Quote:
"When you stand still, you reject the struggle, and you refuse to change and grow. Ultimately, you reject fulfillment, happiness, the dance for joy and everything else that is eternally good."

- Matthew Kelly, classical actor and game show host


Side Note from Me:

I'm slowly paving my own path to a life I want. I started with taking control of my health and weight. With each pound I loose, I feel more confident about other things in my life; Step #1. 

I'm slowly paving my way to a successful business. Something I've dreamt about. The dream is taking shape and I'm smoothing the edges; Step #2.

Insightful Inspiration

No one is in control of your happiness but you; therefore, you have the power to change anything about yourself or your life that you want to change.
- Barbara De Angelis

Self-disciplined begins with the mastery of your thoughts. If you don't control what you think, you can't control what you do. Simply, self-discipline enables you to think first and act afterward.
- Napoleon Hill

If we want to direct our lives, we must take control of our consistent actions. It's not what we do once in a while that shapes our lives, but what we do consistently.
- Anthony Robbins

Regrets are the tears of choices not made and of good deeds left undone.
- Jonathan Lockwood Huie

I read those quotes and thank the good Lord I made the choices I've made in the last 2-3 years. Rock bottom was a nasty place to be and if I hadn't have taken control of my own happiness, only He knows where I'd be.

I truly wish I could express enough how important it is to take a step outside the comfort zone and just take a leap of Faith. I come across so many who want a quick fix. Who can't just say: 'Why the heck not, it's only money!' They let fear hold them back from experiencing something that would change their life immensely.

I understand, I did it too. Until I had nothing left. Until I was so broken and lost, it was either death or do something different. So I leaped into the great unknown - then my Wings of Faith took over. Three years later, I'm slimmer, happier, healthier and the things I've always wanted are falling into place. No it's not easy. No it's not happening over night. It's consistency and self-discipline. It's making tiny, insignificant choices, daily that compound over time into something bigger and more meaningful. It's doing the things that many people won't do. The things that won't hurt if I don't do them, but if I do them, those things will get me one step closer to my goals. I go against the norm. I find ways to step outside the comfort zone. I'm not always perfect. I'm not always sure. But I keep doing them anyway.

I am the master of my own happiness. I am the only one who can control my actions and reactions. I don't say 'I can't' anymore, I say 'I will find a way'. I won't let a lack of money control my choices; it is just money - it comes, it goes. Why let it control you? Find a way around it. Get creative. Think outside the comfort zone. YOU have the power. YOU have the control.

That's my secret. That's how I do it. That's how I lost 50 pounds and have kept it off. That's how I've re-built my life from rock bottom - up. That's how I've become my own boss. That's how I'm creating my own destiny. I have the Will. I have the Faith. I have the Power. I have the Control - One choice, one step, one goal, one day at a time.

Will you take the leap of Faith and join me?