Ten Tips for Better Time Management

One of the biggest misconceptions about living a healthy lifestyle is that it takes too much time. Instead, I would argue that it takes time management. You set aside time for your job if you want a successful career, and you set aside time for your family if you want to show them you care. Why wouldn’t you prioritize yourself and your health in the same way? Here are ten tips for better time management.

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1. Prioritize
Write down a list of the things that matter most to you. One the same sheet of paper, write down where and what you send your time doing each week. Are you spending the most time on the things that matter the most to you? If not, what can you change?

2. Plan
Planning looks different for everyone. If you work a traditional work week, set aside time on the weekend to plan your workouts for the following week. Set aside time to write a grocery list and shop. Batch cook and store your meals for the week. It may sound like a lot at first, but once you find what works for you, you can really run with it!

3. Focus
Planning will go a long way in helping you harness your energy for specific activities. If you know that you’re working from 6-7 am and you will be having a healthy dinner you already planned around 7 pm, you can focus on other things (work, volunteering, family activities) throughout the day without a buzzing brain. Healthy living should enhance your life, not take over. Give 100% of your focus to whatever you do and you’re guaranteed to succeed.

4. Get rid of perfection
Things are going to come up. If you have to deviate from plan A, don’t give up. Move on to plan B and make time somewhere else. Don’t let disappointment and negative thoughts slow you down.

5. Say no
Sometimes you have to put yourself first. Look back at your priority list- notice I said YOUR priority list- not your best friend’s, your child’s, not what you think your priority list should be. It is okay to let go of some things to make room for others. In the end, taking care of yourself will make you a better person for everyone around you.

6. First things first
Not everyone has the option to work out first thing in the morning, but if you have the ability, it will help you manage the rest of your day. When your workout is over, you know that you’ve checked one big important task off your list and you can continue your day without wondering if it will get done or not. If it’s the first thing you do in the morning, traffic, work and your favorite TV show are much less likely to get in the way.

7. Create limits
If you’ve done your planning and prioritizing, you may have noticed that TV or internet took up way more time than you thought. Create time limits for yourself so you’re spending your time effectively. There’s nothing wrong with a lazy weekend on the couch sometimes, but if you want to see changes, you have to make changes.

8. Get some rest
If your’e not well rested, it’s easy to roll right through an entire week without accomplishing much. Sleep is an important part of health. If you’re well rested, you’ll be more focused, driven and motivated to meet your goals.

9. Work within your circle
It’s easy to waste time and energy on things that actually have little to no effect on us. Do you waste time gossiping or browsing Facebook comparing what everyone else is doing? Do you let family drama drag you down? Keep in mind that there are certain things in your circle of concern and certain things in your circle of influence. You can be concerned about things without having any chance at all of changing or influencing them. Don’t waste time on things you can’t change. Give that time to yourself instead. What a gift!

10. Make lists
Last but not least, keep a notepad by your bedside. Each night before you go to bed, when you’re likely thinking about everything you need to do, write those things down. Alternatively, you can write a list for each day before you leave the house. It will feel good to check things off and help you manage what you have left.

Do you have any time management tips to share?

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Benefits of Intermittent Fasting

Most weight loss advice strictly suggests restricting calories and increasing exercise. However, new research is suggesting that intermittent fasting may help fight everything from obesity and cancer to heart disease and diabetes. So, what is intermittent fasting and what are the possible benefits?

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Intermittent fasting means that you are not eating three square meals per day. Instead, your caloric intake is a bit more sporadic, similar to the way hunter-gatherers would have eaten when they had the opportunity. You may only eat dinner every other day, or you may significantly limit the amount of calories you eat every second or third day. Many people fast for up to 12 hours at a time.
What are the potential benefits of intermittent fasting?Repair and rejuvenation
Some studies suggest that fasting can reduce inflammation and help the body get rid of damaged molecules. Because digestion requires a lot of work from the body, fasting gives it a significant break.
Better response to food
Prior to artificial light, we woke with the sun and rested with the darkness. Therefore, we may still have a better response to food at certain times. We were more likely to eat only during light, so there were no large late night dinners or bedtime snacks. Instead, our bodies received roughly a 12-hour break from digestion.
Normalizing insulin and leptin sensitivity
Intermittent fasting enables your body to use fats rather than sugar. This might help you maintain a leaner physique while reducing your risk of cardiovascular disease and diabetes due to insulin resistance.
Increasing human growth hormone (HGH)
Some studies have shown that fasting can increase HGH production by quite a bit. HGH is a fat-burning hormone that can positively impact you as you age. It also plays an important role in maintaining a healthy fitness level.
Have you ever tried intermittent fasting? Do you only eat when hungry, or do you find yourself eating just because it’s meal time?

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Slow Cooker Beef Bone Broth

If you want to make bone broth but you’re a little overwhelmed with the process, a slow cooker is always an easy way to get started. Here’s a simple recipe that you can make overnight or on a long day.

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Ingredients
100% grass-fed organic beef bones are recommended for this recipe. Remember that you will be consuming the nutrients from the bones of an animal, so you want that animal to be healthy.

1 lb of beef stock bones- more if you have a large enough slow cooker
1 lb beef marrow bones (optional)- marrow will provide extra flavor and nutrients, but is not necessary for a good stock
2 carrots cut in half
2 celery stalks cut in half
1 onion cut in half
1 Tbsp apple cider vinegar
1 tsp sea salt
Filtered water- spring water is great, but do not use distilled

**Note- Ideally, you want your slow cooker 3/4 full, so adjust the amount of bones based on the size of your slow cooker.

Directions
1. Roast all bones at 350 for 15 minutes on each side (optional)- roasting enhances the flavor but if you don’t have the time, you can skip this step
2. Place your bones and vegetables in slow cooker and pour water in so it meets just at the top of the bones. You don’t want much extra over them or you’ll lose flavor.
3. Pour in apple cider vinegar and let sit for 30 minutes
4. Turn your slow cooker on low and let it cook for 18 to 24 hours- 12 hours is the shortest amount of time recommended, but there is a chance it won’t gel in that short amount of time.
5. Let the broth cool for 30 minutes and remove the bones. You can actually eat the bone marrow, as it is full of nutrients! In many places it’s served on toast or apple slices, but you can also add it to soups.
6. Strain the broth. You will not be eating any of the vegetables in there, so they can go in the trash with the bones.
7. Evenly distribute the broth in glass mason jars, which hold up well to hot broth. Other class jars may break, so I recommend Kerr brand. Leave about 1″ of space at the top of the jar.
8. Once the broth has cooled enough, store in the refrigerator for up to one week. Extra can be stored in freezer.

You can use broth in soups, and it is also delicious when braising. For health benefits, try incorporating one cup a day into your diet.

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