I have a feeling I might not get on here as much as I'd like the next few days. So I will outline this week's Habit Stacking items.
Day 8: Metabolism Magic. Metabolism boosting foods. Non-spicy foods: green tea(which is in my Truvy drinks I have daily). beans, ginger, salmon, yogurt, chicken, cinnamon. (yogurt and chicken are almost daily items for me. Certain spicy foods are considered metabolism boosting: hot sauce, chili peppers, turmeric, cayenne. I'm not a big fan of spicy foods.
Day 9: Caffeine check. Caffeine does act as a stimulant and help with boosting metabolism, increase fat burning, and reducing appetite, but in excess amounts it acts as a stressor. In general, the only caffeine I consume is what is in my Truvy drink supplement.
Day 10: 3-minute mobility. We need to address mobility work daily, even if it's only 3-5 minutes a day! Foam rolling, Stretching, and activation exercises. You can focus on a different body part/area each day. This is something I need to work on! On my non-workout days, I tend to not do anything. But as I'm getting older and more aches and joint pains, especially with a physical job, I need to really add this to my daily routine. It needs to become a daily habit.
Day 11: Probiotics and Prebiotics. Probiotics help bring down inflammation in our bodies. Probiotic rich foods include, yogurt, kefir, sauerkraut, kimchi, kombucha. prebiotic rich foods include, oats, garlic, onion, asparagus, bananas, apples, mushrooms. I regularly eat yogurt daily, onion bananas, apples and some mushrooms.
Day 12: Eat the Rainbow. The goal is to eat as many different varieties and colors of veggies and fruits and berries. red, yellow/orange, white/tan, green, blue/purple. Foods I eat most often with color are, broccoli, bell peppers, butternut squash, mushrooms, bananas, onion, blueberries and strawberries. I am starting to add more spinach and sweet potato.
Day 13: Sleep! This one I might struggle with. Being in peri-menopause, I feel my sleep is very disrupted as a result of hot flashes, dry mouth, etc. I wake up then can't get back to sleep right away. Usually waking up 3 or more times a night! It is suggested to have a nightly sleep routine. 1. Set a bedtime(this can be difficult on some nights as I may have to work overtime at work which really alters my sleep schedule.) 2. About 30 minutes to an hour it is suggested to do a "brain dump". Write down anything stressful from the day or concerns or deadlines for the next day. Get out all of the thoughts swirling around in my head. Then write out 3 Positive things from the day. 3. Then, Breathe and relax. Do the breathing technique from Day 7. I have a journal book I can possibly start doing that in. I used to write in a journal years ago.
Day 14: Portion Distortion. If we're not weighing or measuring out our foods, we may not be staying within our caloric needs. It is suggested to use our hands as a guide to "measuring" our foods. Protein=palm(4.5 palms per day), carbohydrates=fist(3 per day for starch, 6 per day for non-starch), fats=tip of thumb(3 per day).
I feel like for someone who may be struggling with any of the Habit Stacking items, focus on mastering one before going on to the next habit. Or at least, work on the 2 easiest ones so you can build up some confidence in your ability to stick with each habit.
In actuality, these are habits we need to master in order to reach any fitness goal. You can't possibly stick to any of these habits if your mindset isn't right. Work on believing in yourself and telling yourself that this IS worth it and that you CAN do this! Some of this is hard if you haven't mastered it yet. If you keep falling backwards and these things haven't become a HABIT then you will eventually go backwards...like I have so many times. This can't be an "all or nothing" journey. Because then you will fail and go backwards every time you "give up"(the 'nothing' part). I have to find ways of sticking with the things I don't like or find ways to make it work.(tracking vs portion size guide).
