A couple of years ago Thom and I came up with the word “right-sizing: to help define our new lifestyle. By simplifying our home, managing our finances, focusing on what gives purpose and meaning to our daily experience, and eliminating the unnecessary, we have gradually right-sized almost every area of our life. It was only recently that I realized that in many ways we have also right-sized our diet, our approach to exercise, and our overall health. And while I don’t consider myself an expert, I do feel that as a student of SMART I’ve learned a few things along the way.
With that in mind, here is a quick list of 25 things we believe are beneficial broken down into three areas:
Diet:
- Eliminate the stress of “dieting” and instead adjust your eating to reflect the life you want.
- Eat only when hungry—stop when full.
- Savor and appreciate everything you put in your mouth—or else don’t!
- Moderation in all things is a key to a simple and balanced way of eating.
- Avoid eating anything that you consider “filler” or empty calories. If it isn’t really good for you or doesn’t taste awesome don’t bother with it.
- Attempt to think of eating as something you do to maintain good health rather than something you do to reward yourself for what you have to do.
- Realize that wherever you put your focus and appreciation on will grow in your life—so if you focus on healthy eating you will experience and become that!
- Eat for your body. If I’ve learned anything during my last 58 years it is that every single one of our bodies is unique. What might work for one doesn’t necessarily translate to another. Find what works best for you and then do it.
Exercise:
- Make movement a big part of every day.
- Find ways to move that you love doing and stop forcing yourself to move in ways you dislike.
- Pay attention and stay aware of your exercise (or lack thereof) and the habits you’ve formed. Create new movement habits that make you smile.
- Buy comfortable shoes and equipment, but do it for comfort and support and let go of how you look.
- Stop comparing your health and your body with anyone else. Strive to be the best you, you can be.
- Learn to listen to the messages and guidance from your body. While it can be good to stretch beyond your limitations—stop when it screams “No!”
- Adding a dog to your life that likes exercise will help in more ways than one! Not only do they keep you moving, their mere presence lowers your stress levels.
- Strive toward balance—physically, mentally, emotionally and spiritually.
General Health:
- Make good health a primary objective.
- Get the right amount of good sleep as much as possible.
- Forget trying to be younger than you are and instead celebrate and enjoy where and who you are right now.
- Spend as much time in nature as you can.
- Learn to meditate (quiet and focus your mind) in a way that fits you and your lifestyle. (It’s amazing what just 15 minutes a day has done for me!)
- While only going to the doctor on a regular basis won’t make you a healthy person, don’t ignore their help. Get checkups regularly and use their input to help keep you on track.
- Regular intimacy and a satisfying sex life can do wonders for you physically, mentally and emotionally.
- Surround yourself with supportive, happy and healthy people—they will mirror back to you the way to create a similar life.
- Find a way to give back to others—volunteer, share kindness, be compassionate. A life balanced with meaning and purpose tends to make healthier choices.
Bonus Tip: Take the time to laugh and smile as much as possible. Abraham-Hicks says, “Life is supposed to be fun for you!” Remember that children smile and laugh approximately 400 times a day while adults usually only manage 20 times. Ask yourself, do healthy people smile and laugh more, or does an abundance of smiling and laughing make you healthy?
I understand that most of these tips are open-ended and leave a lot to your discretion. Usually diet and exercise guides provide a list of things to do or not to do, and then if you don’t follow them exactly right you fail. Instead, by its nature, right-sizing is something that is unique to you alone. And because it is, the responsibility for its success lies on your shoulders. So, unless you are willing to think for yourself and then make choices out of your own awareness, rightsizing your diet and exercise might not be the answer you are looking for.
The good news is that once you take the time to get clear about your own right-sized diet and exercise, the stress and anxiety of trying to fit into someone else’s box will fall away. I tend to believe we all spend far too much time trying to live life based on other people’s terms and never take the time to create, enjoy and appreciate our own. By right-sizing your diet and exercise you are well on your way to living SMART 365.
Question: From your experience, what tip would you add or take away from this list?
This post is participating in a Blog Hop at Urban Naturale.com
You make such great point in this article. Thanks so much for the positive reinforcement!
Hi Kathy,
Great Article!! I loved your bonus tip and realized that lots of “health coaches” never encourage happiness/joy as an integral part of your “healthy you”
Thanks again and keep up the good work
P.s Are there any other posts in your blog that you recommend for newbies?
Heck Kathy, your article is high value and it’s just what I’d love to imagine lands in my new Health Forum. (My forum is actually a plugin for WordPress.. ) The ‘aware’ and ‘responsible’ categories are food for thought, Kathy. Enjoy the loyal little doggie. A wonderful companion. 🙂
Hello Kathy. I found this blog resourceful. Thinking of doing some on the lists. Doing yoga is my form of exercise.
I have been struggling with finding the right diet and exercises. I am very glad to have found your article. Very detailed and informative! Thank you for sharing your thoughts and ideas! Will definitely learn from this.
Diet and exercise are like a two sides of a coin. Both are equally important for a human being. As you said right sizing diet and exercise is essential for all.By keeping the list of your post in mind we should enhance our lifestyle.
Thanks Kathy for such a wonderful article.
Hi Kathy Gottberg ,
I always appreciate posts like this that motivate me to really think about what I’m putting into my body. You provide many ways to remain fit and fine. Thanks for sharing such an informative article. We should always take care of diets. Certain foods can help keep your heart healthy. Nuts, beans and fresh fruit and vegetables contain nutrients that give your heart a boost. I really enjoy exercise and how it makes my body feel. That makes it a lot easier to go on a hike, hop on a bike, or go for a run around a new place.
Keep Posting More
Regards:
Jerry
There are some great tips there, They are simple and straight to the point, but we all get a bit sidetracked sometimes, and it’s nice to be reminded how simple and easy many things that can benefit us are. Thank you for coming up with this.
I really enjoyed reading the post. But the thing I loved the most is that “bonus tip”. It a sad truth day now a days adults have forgot to smile. And the things that are responsible for this may the busy lifestyle and the ever advancing technology.
Indeed a great post buddy..!!!
Hey, great share……
You have shared some really good tips to stay healthy. A balanced diet is one that gives your body the nutrients it needs to function correctly. Now I am going to add more fresh fruits and
fresh vegetables in my diet.
Thanks for sharing these valuable tips. Keep sharing more…
Cheers!!
great tips, food and exercise to lose weight with health, was half lost in what exercises to which adequate food and your post just helping me bastente, thank you for sharing, I saved in my favorites;)
What a great article @ Kathy!! The things you covered through the post are really interesting. You have explained each and every thing together. Actually,Diet and exercise are the first things that usually come to mind when people think of losing weight. I have enjoyed reading all of it. 🙂
Absolutely, worth to share!! Thanks for sharing. I would like to share your article with my friends too. Keep sharing!!
Wow. This list is awesome. I have been struggling with Food for a while and it seems like i just can’t get enough. So, recently trying to follow diets and stuffs and i think this list is exactly what i was looking for. Thank you Kathy. 🙂
Apu
Hi Apu! You’re so welcome. I hope that my list inspires you and gives you a new way of thinking about food, health and diet. ~Kathy
That line “children smile and laugh approximately 400 times a day while adults usually only manage 20 times” , I know I forget to laugh because of daily life stress and problems and its harming my life age.. But thanks for sharing this article ..its really helpful 🙂 it changed my point of view ..I will take care of health and tell my family and friends about all above mentioned things .
Hi Aaryan! Welcome to SMART Living and thank you for your comment. YES! be sure to keep smiling and laughing no matter what and that will benefit your health AND make you enjoy your life more. ~Kathy
Thanks for the article.Really enjoyed reading the article.Great quick tips for me for maintain and keeping my body fit. I will definitely try to follow your explained diet and exercise methods.Thanks once again
Hi Ashwin! Welcome to SMART Living and thank you for your comment. I’m glad you found my ideas helpful. ~Kathy
Hi Ashwin! Welcome to SMART Living 365 and thank you for your comment. I’m also glad to hear that my ideas are helpful. ~Kathy
Thank you, for this great article and loved that bonus tip . Now, its must for me to get a pet.
Since my last post I have put into practice several of the lifestyle changes you talked about, controlling portions, eating more fruit and veges, drinking lots more water and no sodas, avoiding fast and processed foods and increasing my activity. I have lost 15 pounds in less than 3 months and that wasn’t even my goal. I just want to be as healthy as I can be.
Hi Lydia! Glad to hear you are making such great progress toward reaching your intentions. 15 pounds in less than 3 months is good. Not to fast but consistent. Have you gotten to the place where you actually enjoy your changed lifestyle? That’s when we know we’re really on to something good. What ever you are doing keep it up! ~Kathy
Great tips! Steps toward better health is best approached holistically and not just focusing on one factor like diet or exercise. I also especially like your bonus tip – laughter is indeed the best medicine. I’ve noticed that most of my friends who work with children (i.e. preschool teachers) never grow old! Must remember to smile and laugh more 🙂
One thing I have learnt from A/B testing is that, serving the meal in an already small dish will help you eat less.
It is psychologically proven that a small dish makes us eat less since we are very lazy to grab another portion of the mean after finishing the current one.
This is my 1 cent for quick tips and I hope it helps everyone out here 🙂
Thanks!
You are so right Kathy, KISS is the way to go for Diet Exercise and Lifestyle modifications, Keep It Simply Simple. No need to complicate things. Your body tells you what it needs if only you listen to it. The right diet produces energy, health and good bowel function. The right amount of movement will help you maintain or lose weight, keep moving (if you stop moving, eventually, you won’t be able to move) and helps you get quality rest. Keeping your life uncluttered also frees you up for life’s simple pleasures. Great article! Loved it.
Hi Lydia! Welcome to SMART Living and thank you for sharing your thoughts on this. And yes it is amazing that our bodies really do know how to keep us healthy as long as we feed them right and keep them moving. But the same thoughts on uncluttering work for our minds and our souls too. Keeping every part of us healthy and whole is so important. ~Kathy
Tip #2 to stop eating when full is standard advice but I have one big problem with it – I was brought up never to waste food and that is so ingrained into me that I find it very difficult to stop before I have cleaned my plate.
It’s not so bad when I’m doing to cooking as I can do smaller portions for myself but it’s definitely a tough one to stick to when eating out or at other people’s houses etc.
Hi Caroline! Welcome to SMART Living and thank you for sharing your thoughts on this. Yes I agree that it might sound easy to stop eating when your full but not easy to do. In fact, most of my suggestions sounds easy but are likewise not easy to accomplish. But I do think it’s important to remind ourselves over and over that it is possible and with mindful awareness much of it can be accomplished. I think a good help when eating out or at other people’s house is to take small portions (or order small plates) and then eat only that. While I agree waste is not good, it is worse to keep eating when we are full. ~Kathy
I like the bonus tip “Take the time to laugh and smile as much as possible.” I apply this in my daily life and it really helps a lot especially you want to free your mind with stress and surround yourself with people you love. And I like this article it motivates people to have a healthy life . c:
Hi Mich! Glad you like this post AND that you appreciate the laugh and smile idea. So many people I know are so very serious about their health that they suck the happiness out of it. Much better to do both if possible don’t you think? ~Kathy
“Surround yourself with supportive, happy and healthy people” is so true. It took me till my mid-20s before learning about this and it made all the difference in my life. Choosing those who are around you influences behavior, habits, way of thinking, and lifestyle. The healthier, more supportive and positive they are the more you will be too. Great tips!
Hi Claire! Welcome to SMART Living and thank you for sharing your thoughts on this. Doesn’t it just make sense that the people we hang out will influence our happiness and so much of what we choose to do? We constantly tell kids not to hang out with the “wrong crowd” and then often turn around and hang out with negative and critical people to our peril. And now with science sharing how much we are eating, exercising and health-wise effected by our friends, we should all be very picky! Thanks for your comment. ~Kathy
🙂 Respected Kathy Gottberg, 🙂
I am here with the help of Google. Because whenever I want to learn something regarding health tips or exercise tips, then I am using Google. Today I was searching quick tips for health and exercise. After reading this article I can say exercise and diet both are very useful in our life. Because without these two factors we can’t normalize our life.
As per these 25 tips I can say that a person can do everything after getting exercise. Because it is power, love, emotions and relations. I hope Kathy Gottberg you can understand my words and feelings.
Have a Nice Day!
Regards With
Monu Kumar
Hi Monu Kumar! Welcome to SMART Living. Thanks for coming by and sharing your thoughts on this post. Yes–I’m glad you agree that exercise is extremely important for a happy and balanced life. ~Kathy
This was a awesome blog!!! Took the words right out of my mouth. As a Personal Trainer from Saint Louis, MO I preach this to my clients all the time. You hit the nail head on with this post. My name is Lou Fitness by the way. Great work.
Hi Lou! Thank you for visiting my blog and affirming that these tips work from your background as a personal trainer. While I’m clearly no expert, I do think they are a practical and SMART approach to living in a healthy way. Thanks again for your comment. ~Kathy
Hi Muhammad! Thanks so much for stopping by SMART Living 365 and sharing your thoughts on this. You are so right that it applies to so much more than just how much food we eat right? I also agree with, “It isn’t healthy to ignore our inner cues because we’ve predetermined an end.” Thanks for sharing that and for leaving a comment. ~Kathy
Great advice not only about a healthy diet but also a healthy and enjoyable life. Your advice about eating only when hungry and stopping when full is of course how our bodies are supposed to work. But new research is finding that many of the common chemicals in our foods are actually disrupting our signals and hormones in our bodies. Aspartame and glutamate can actually make us continually hungry by disrupting the hormones that are supposed to tell our brains we are full. Staying away from processed foods full of chemicals is the best way to eat healthy.
Hi Sam! Thank you so much for stopping by SMART Living and sharing your knowledge on this topic. Why am I not surprised to hear that chemicals like Aspartame and glutamate (among others) are messing with our bodies natural abilities to detect hunger (and probably even more!) You are so very correct that staying away from processed foods (not to mention sugar) is an excellent way to eat healthy. ~Kathy
What a blog found some great tips on here! After suffering with a foot injury for the last 8 months I had to confine myself to my office which has certainly piled on a few too many pounds.
I find when I am bored I eat too much and I eat the wrong food, so from now on to protect my health im going to begin by actually want to eat because im hungry and not just for the sake of it, im also going to stop when I feel a bit full instead of feeling over loaded! And finally im going to tell my lovely wife to use a smaller plate this is another good way to reduce the amount I will eat.
Hi ealh! Thanks for stopping by SMART Living and sharing your thoughts. I agree that when we experience a physical injury it definitely can throw us off our usual good patterns and habits. And yes when you are bored it is also easy to tell yourself that food is the solution. I think you’ve targeted a couple of things that could help. Good luck and don’t give up! Remember, a key is staying balanced! ~Kathy
I think there’s a lot of great practical tips in here. I feel very strongly about portion control as well as establishing a habit of exercising by doing things you love to do like you say here. Thanks for the tips!
Hi Sam! Thanks for stopping by SMART Living and leaving a comment. I agree that both portion control as well as finding exercise and movement that you enjoy is VERY IMPORTANT! ~Kathy
Great list Kathy, It really doesn’t matter what your level of fitness is, you mentioned a lot of good points on this list that anybody can apply to improve the quality of their life. You’ be surprised how a lot of people just don’t know where to begin to improve their diet and health.
Hi Justin! Thanks for stopping by SMART Living and joining the conversation. I’m glad you appreciated that I think we can ALL improve our lives by taking steps and starting where ever we are on the path to better health and exercise. Baby steps right? Thanks again for coming by and leaving your comment. ~Kathy
This article has covered all the main points including diet, fitness and health. The best part was the bonus tip. Thanks a lot for that tip, healthy body always lies in healthy Mind.
Great article!
Hi Naveen! Thank you for stopping by SMART Living and leaving a comment. I’m glad you liked the bonus tip of remembering that life is SUPPOSED TO BE FUN FOR US! and that smiling is always a good choice. ~Kathy
Lists like these are the perfect illustration of the smart life. Happiness and health compliment each other and help us to live better. We are too busy with being part of the ‘system’ that we forget ourselves and the things that matter.
I would like to add that exercise and diet can greatly change someone’s outlook on life and appearance. Just like folding your arms indicates negative body language, positivity shines when the world sees our inner glow:)
Hi Elliot! Thanks for stopping by SMART Living and sharing your thoughts. And yes, health and happiness are VERY closely related. That point you make about how exercise and diet can change our outlook on ourselves and life is so very true. Having that “inner glow” is usually evident by others and is an awesome way to share our positivity with others. Thanks again for your comment. ~Kathy
Love your article, you have covered all main points diet, food, exercises, it’s like package with all important points in it.
Hi Pratik Ymekler! Thanks for stopping by SMART Living and leaving a comment. I’m glad you liked the post–and yes, rightsizing is always about putting all the elements together in a way that works best for each of us. ~Kathy
Walking is a great way to exercise and burn some extra calories, I tell my clients to avoid fad diets as they cannot be sustained for the long term. The best solution is to find a fitness program that you enjoy and to treat yourself every now and again.
Hi Ton! Thanks for stopping by SMART Living and confirming that each person needs to find their own best way to exercise and stay healthy–and then do that! Walking AND biking are both ways that I enjoy and do it frequently. ~Kathy
I knew right from tip number 1 that this was going to be a good post. I really think “dieting” is completely counter-productive when it comes to losing weight. Adjusting the eating habits is a much more prudent option!
Hi Dominic! Thanks for stopping by SMART Living and leaving a comment. I’m glad you enjoyed the post and yes, dieting can be so counter-productive for us all! ~Kathy
Kathy,
Thank you for this post! What a brilliant term of “right-sizing”. I used to fall into the trap of “dieting”, and it was always a miserable situation. I decided to finally get out of that mindset and focus on a lifestyle journey, much like the tips you provided in this post, and I lost 70 pounds and kept it off ever since 2010.
You make such great point in this article. Thanks so much for the positive reinforcement!
Bob
Hi Bob! Glad you liked the post and the word right-sizing. It just fits so much doesn’t it? And good for you for finding your own right-sized lifestyle and getting so healthy! Thanks again for stopping by. ~Kathy
Hey Kathy, I would like to follow the motto of ‘Right Sizing’ to live a perfect life. It’s mandatory to exercise everyday to stay healthy and fit. However, the limitation in food is also helped to maintain the right-sized body. Thanks for the useful post!
Hi Kevin! Glad you like my suggestions to “right-size” your life. Yes, exercise and nutrition are both critical. But don’t forget what you “think about all day long” either. ~Kathy
Hi Kathy,
What a wise and wonderful list of smart tips you have compiled! What I love best about them is the fact that they are real reflections of your own experiences, not simply theories! These are so helpful to clip and save or to tape to the family fridge or bulletin board as easy reminders! I am so glad you shared these valuable SMART tips with us at the Healthy, Happy, Green & Natural Blog Hop! I appreciate it!
Hi Deborah! Thanks for stopping by and sharing your thoughts on this. I’m glad you found my tips helpful although I know you have tons of great ideas on your own blog about healthy eating and living. But as you say, these are ones that have worked for me. Plus, if I’ve learned anything on my path it would be that while we share much in common, all of our bodies are unique and react uniquely in different situations. That’s why I think it is so important for us each to find what works best for each of us and then do that!
Thanks always for your comment! ~Kathy
Hi Kathy – I like your idea of “right-sizing” our lives/lifestyles. We live in a world so full (really, overly full) of everything that it becomes overwhelming to wade through all the superfluous stuff and determine what’s just right. That includes media, material possessions, people, vehicles… you name it. I am looking forward to a camping trip this month to a place with no electricity and no cell phone reception, just to experience the joy of simplicity again.
Hi Annette! Thank you so much for stopping by SMART Living and sharing your thoughts. Right-sizing isn’t original to me but ever since I read or heard the term years ago I have used it to describe and write about so much of my “changed” lifestyle. It just seems to fit just about every single area of my life and all the “superfluous stuff” as you say.
Best of all it serves us uniquely. I’ve never been much of a camper but I do enjoy the solitude and quiet of being in nature on a VERY regular basis. I think we all need to take breaks from all the busy-ness and technology so whatever works for each of us is perfectly “right-sized!”
Enjoy your camping trip. I am sure you will return refreshed in ever way. ~Kathy
Thanks Kathy,
Yes, he was a great inspiration. I was kind of in a state of depression and just sat around watching TV. When I got Whirly (a 9yr old Maltese that was rescued from a puppy mill and had been severely neglected and become quite ill) he immediately became my best friend. When I took him outside to go the bathroom or take short walks he would always be shivering and cold. I’m in Portland Oregon and it’s always cool and rainy here.
So to make him more comfortable I started making him little hoodies and jackets, going through patterns, looking at other dog clothes in stores, etc. All of the neighbors, my family, and my friends thought they looked so cute on him… one day a friend/neighbor suggested I sell them on Etsy, it turned out people liked them as well and I eventually opened my own Ecommerce Website and I sell there as well. I actually, don’t make any money at it (actually, have lost quite a bit of $$$) but that’s not really my goal. I love seeing pictures and hearing stories of other people’s experiences with their dogs. Plus it gives me something to do, rather then sitting around all of the time.
Lastly, it’s always a joy to head down to the Humane Society where he came from and donate. Every winter I give them a bunch of little jackets *(if you go to my twitter page and scroll way back to last year and the year before you can see their “shout out” to me thanking me for all the little jackets) – Now isn’t that what its all about? Knowing that you have done something to help out all these wonderful little animals that help us in so many ways.
In closing, with out my little dog, I would probably be in worse shape physically and mentally – exercising our bodies and minds and help us manage or beat our illnesses.
Ah….what a really really nice story. Thank you for sharing it with me. I will check out your twitter page and your website both. That’s so great that not only have you been helped tremendously by Whirly–but you help others little pups out there –and people too. And THAT is another one of the 25 tips to right-sizing a happy life. Keep it up and stay happy! ~Kathy
dogs do help in so many ways to help us attain more exercise, mentally and physically.
i became disabled and was homebound, my partner adopted a rescue dog as a companion to me, and the sweet little dog inspired me in so many ways.
the dog, whirly, gave me love and attention which i so desperately needed, he caused me to get up and go outside for walks, or even just to take him out to go potty, and he inspired me to become more creative and start my own business where i make and sell small dog clothes.
pets are so rewarding, and help us gain better mental and physical health. i am truly blessed to have my dog.
Thank you so much for coming by SMART Living and sharing your thoughts on this VERY IMPORTANT tip for a happy and healthy life. Have a dog (and especially a rescue!) can definitely transform all our lives in a good way. I’m glad you are so inspired! Did that help you start your business? I’d love to hear how that came about. Thanks again for stopping by. ~Kathy
Love your article, you have covered all main points diet, food, exercises, it’s like package with all important points in it.
Hy Marry John! Thanks for coming by SMART Living and leaving a comment.~Kathy
This is a wonderful mindset and way to live happily! My favorite is “Strive toward balance—physically, mentally, emotionally and spiritually.” I think balance is the key to just about everything!
Hi Vickie! Thank you for stopping by SMART Living 365 and sharing your thoughts. I’m glad you liked my idea about balance and yes, it is a HUGE key to so much.
You have an amazing blog yourself. Good luck as you continue to create a sustainable life. I look forward to reading more as your journey continues. ~Kathy
I might just print this out and frame it. Excellent advice for living a full and healthy life. Thanks, Kathy!
Hi Helene! Ha! I should probably do it too just to remind me in case I forget! Of course I am very happy to say that most of it all has become very routine for us. But there are still a few I strive for–like the “Eating only when hungry and stopping when full.” Still, doesn’t it make so much more sense than forcing ourselves to take on a diet that has no longer term chance to be part of our everyday lives? ~Kathy
Eating only when hungry….yes, me too!
I got results of blood tests yesterday (basically excellent) but there was one I had never seen before. After translating I realized it measures metabolism (can’t figure out how) and mine is the slowest boat….Explains why I can exercise every day and–well it helps my mood. Need. To.find. Metabolism. Busting. Exercises!
Hi Pia! Glad to hear that you had your blood checked and got a mostly good bill of health! 🙂 And yes, metabolism at our age is something to keep an eye on for sure. However, it is always good to move and get exercise just to keep our mood and emotions on a balanced level. My metabolism these days is just telling me to eat less 🙁
Thanks for stopping by! ~Kathy
2.Eat only when hungry—stop when full
OMGGGGGGGosh, what a concept.
Why don’t I do that? xx
Hi Kim! I KNOW that most people already know these things–but hey, I ALWAYS need to be reminded. 🙂 Now if I could just figure out how to write a 50,000 word manuscript saying that exact same thing I would make a fortune off the book sales!!! ~Kathy
Kathy,
Thank you for such a wonderful post! I have to admit that I agree with you whole heart on the “diet” mindset. I used to always treat January as a big month, only to get disappointed by my lack of results. Instead of dieting, I started focusing on a full lifestyle change with baby steps, which helped me out so much more than repeating my same new year resolution every year.
Thanks for the great info!
Bob
Hi Bob! Welcome to SMART Living and thank you for sharing your thoughts on this. I think most of us know deep down that the “diet” idea is only a temporary fix don’t you? I appreciate it when you said, “Instead of dieting, I started focusing on a full lifestyle change with baby steps, which helped me out so much more than repeating my same new year resolution every year.” So, so true! I’m guessing your idea of movement is a bit more focused than mine, but I’d love to hear your thoughts on it. Drop back by if you get a chance. ~Kathy
I’m going to add “drink lots of water!” It’s so vital to help flush things out, and also to re-hydrate after exercise. And while a dog is a big commitment, I agree that they make life better in a lot of ways. My pets are the best things I have to keep me in the present moment.
Hi Laura! You are SO right! I do think that drinking water is critical to a healthy body! In fact Thom and I stopped drinking sodas, energy drinks or even fruit juices because of all the high sugar content. Instead we drink water.
And yes, having a pet is one of the VERY best ways to stay in the present moment. That and meditating….Thom and I actually meditate with Kloe…or she meditates with us! In the beginning it was much harder for us than her but now we are all in sync! ~Kathy
So glad you added take time to smile and laugh. The bonus is so much of what we need. I love how you admit there is not one prescription for everyone. It will try to incorporate making exersize fun! Thanks!
Hi Jodi! I’ve watched enough of your videos to know that YOU TOO know how to laugh quite a bit. Isn’t it so very important? And if I’ve learned anything during my time here on planet Earth is that we humans only stick with stuff we enjoy on some level so it’s best to find what that is and keep repeating it. While exercise doesn’t have to be laugh-out-loud fun when we’re doing it, there definitely needs to be deep satisfaction and some level of reward that goes beyond just drudgery. Just like with work or relationships, if it’s too painful we won’t keep doing it…and doing it is VERY important. Thanks for you thoughts! ~Kathy
Hi Kathy
Love to read your articles. I like the concept of “Right Size” is something interesting and should be thought upon. I love to read your articles that motivate me to give importance to my body and fitness. Kudos
Hi Minling. Glad you liked the post. I find that the term, “right-size” applies to so many areas of my life that I use it quite often. Glad you found it helpful. Thanks for stopping by. ~Kathy
These are some fantastic – and might I add very timely – tips as I’m now in the process of losing weight and getting back in shape. One tip that really resonated with me was this one: “Spend as much time in nature as you can.” I’ve once heard from someone that ‘nature is therapy’ and I believe that time spent in nature is as good for your physical health as it is for your mental health.
Hi Samuel! Thank you so much for stopping by SMART Living and joining the conversation! I’m glad you found my tips helpful and the one suggestion about spending time in nature is very important for us all. As you say, I’ve also read that doing the same amount of exercise or movement in nature not only helps us metabolize better, but it is always MUCH, MUCH better for us mentally. And I agree with your statement, “nature is therapy”. When the weather is a little iffy it is tempting to stay indoors but whenever possible we all need to get outside and MOVE! Thanks for your thoughts on this! ~Kathy
Kathy, diet and exercise should always be fun. In the winter months I need to resort to actual “exercises” being limited in the activities I can do but I still try to make it fun by playing music while working out.
I have found an eating style that works for my health and am quite content with it, but recently I was offered a peanut butter cup. I used to love these and thought one can’t hurt. I have to tell you it was down right gross. To think I used to think these tasted good.
You are so right about how often children laugh. My grandchildren are constantly laughing and love to make others laugh. On the days I see any of them I feel so much younger and I believe it has to do with how much I laugh with them.
Hi Lois! I agree that if we make an effort we can find a way to keep moving AND have fun! And isn’t it true how we can adapt our taste to just about anything. I use to LOVE M & Ms and eat about a bag a week. Then I decided to cut back on my sugar and went with dark chocolate and now I’m like you, I can’t stand the taste of regular M & Ms!
And let’s both make a pack to learn from your grandchildren. Thank you for confirming that we all need that as much or more than we know.
Have a great weekend and keep right-sizing your health! ~Kathy
Excellent tips. I know I feel better if I get outside even for just a quick bike ride every day. I like to eat what is fresh and soups. I love my soups year round. I grave fish and need to eat it a couple of times a week. Unfortunately I have a sweet tooth. In the summer fruit curbs the hankering but ice cream is my favorite food in the world!
Hi Haralee! It sounds like you have found a way to “right-size” your diet and exercise too. Good for you. If anything, I would love to see that as the goal for us all. I lament that there is so much emphasis on diet and exercise extremes when most of us just need to find a way that works for our individual bodies, our lifestyles and our individual perspectives. So enjoy your ice cream now and then, keep moving keep right-sizing your life. ~Kathy
Such great suggestions Kathy, “Think” of eating as something you do to maintain good health, move, have intimacy and a satisfying sex life, Surround yourself with supportive, happy and healthy people, balance, healthier choices.
More and more new studies show that giving and helping others helps our brain grow and expand, plus it feels really good at the time as well as later.
Hey Gary! Glad you like my list! I know that you and Robert live all these too but as you know, I can use as many reminders as possible so I’m hoping others do too! And yes, Thom and I like hanging out with you both because you are supportive, happy and healthy people and that helps us make SMARTer choices too.
Have a wonderful and “right-sized” weekend and we’ll talk soon! ~Kathy
You know, I feel like “eat only when hungry and stop when full” is actually a great maxim to apply to many areas of life. It goes for work and play and house cleaning and so much more. If you want to find that elusive “balance” everyone’s always talking about, I’ve found it SO MUCH MORE productive to do what I can and then quit when I can’t anymore than to put a certain amount of tasks on my to-do list or a certain amount of food on my plate and say: “THAT’S the finish line, when that’s gone.” It isn’t healthy to ignore our inner cues because we’ve predetermined an end.
Hi Sarah! You are so right! That idea of eating only when hungry and stopping when full is a good “right-sizing” motto! So much of it is staying awake and aware of ourselves, our needs, our emotions, our bodies, etc. etc. And now that you mention it, #26 should be: Listen to your inner guidance all the time!!! Thanks for that!
Have a happy and right-sized weekend! ~Kathy
Hi Kathy,
Awesome list indeed 🙂
It is SO essential to live in the moment and you can only do that when you follow the things you mentioned here. Taking care of your health is essential as then alone can you do anything – something most of us tend to neglect in our daily to day life, and how we tend to get busy with things.
Taking out time for exercise, meditation, and just having a little ‘me’ time and doing what you like doing is important. Great reminder for me too 🙂
Thanks for sharing. Have a nice weekend 🙂
Hi Harleena! Thanks for jumping in the conversation here! I know that most of my “tips” aren’t new or earth shattering, but like so much that I write about here on SMART Living, I need to remind ME about these things and I can’t help but believe others like to be reminded of them too.
I love your suggestion of “me” time. That is also an excellent way to right-size your health. You have a great weekend too and stay happy, healthy and right-sized! ~Kathy
Meditation is a goal for me and I wish I could make it a regular habit as it is so important to living well.
Hi Carol! I STRONGLY recommend the meditation part. Thom and I had actually done it on and off for years and then finally about three years ago we decided to “try” doing it together every day for 15 minutes. We figured we would hold each other accountable and stick to it better if we did it together. We don’t always do it at the same time of day–just when the two of us can sit together. And sometimes we listen to a guided meditation, sometimes just soft music, and sometimes silence (all just to mix it up.) But it REALLY help us to have each other. We’ve only missed 2 times in the first year or so, and I can now say it is a FIRM habit so we never forget. If you can do it with a buddy it really helps! ~Kathy
Great post, Kathy. Subject matter that is near and dear to my heart, as you know. 🙂
I think you’ve covered a ton here, but I would add some tips on the diet side:
1. Considering sharing entrees when you eat out. The American serving sizes have doubled, and in some cases tripled, over the past 50 years. If you don’t like this idea, consider asking the server to package up half your entrée in a to-go container before you even start your meal. That removes the temptation of eating everything on your plate (which is just way too much, most of the time).
2. Drink loads of water. When you think you’re drinking enough, drink even more. It’s really, really good for you: flushing out toxins and also helping you to feel fuller, faster. Win-win.
On the exercise side, I love your list. I would only add the following:
1. Do what you love (for me it’s hiking!), but don’t forget to challenge yourself. Change doesn’t happen in your comfort zone. Push yourself. If hiking is your thing, opt for a longer or more technically challenging hike. Or one at a higher elevation.
Great job, Kathy!
Hi Nancy! You know I was thinking of you quite a bit when I was writing this because you are a fitness rockstar to me! 🙂 I so admire your commitment to being healthy, sticking with it through thick and thin, and always going the extra mile. And all your dedication helped me focus in on what works best for me. And that is certainly what I’d call right-sized AND SMART ! 🙂
And I so agree with you about your points above: Thom and I ALWAYS split our food when we go out. The few times we think we need more–and entree for ourselves we regret it. A very wise suggestion. And yes to #2 as well. A challenge is good…especially if it is in an sport that you love. I just can’t make myself ever stay with anything that I dislike too much so I believe it’s critical to pick movement that makes you happy in the long run so you stick with it. But we are all different so that’s why I think right-sizing is so great.
Thanks for your input AND your inspiration Nancy! Have an happy and right-sized weekend. ~Kathy
Lots of great tips here, Kathy. I like the way this adds up to a way of living instead of a rigid plan that could feel constricting and inspire failure after a while.
One exercise tip I’d like to share is to acknowledge that ANY exercise is good exercise. There are days when I go for a walk and sometimes don’t feel like doing my usual goal of at least 2 miles. Then I can really beat myself up about not doing that if I’m not careful! Sometimes my “best” is just taking a walk around the block. I’m learning to appreciate myself for getting out there at all on certain days!
Great list, I am going to steal the term “right-size”!
Hey Melinda! Good morning! You are so right about ANY exercise being good exercise. That’s why I encourage movement so much. I don’t think our bodies were meant to stay sitting behind the computer all day so Thom and I make a point of getting up and moving around–taking walks in the morning, doing stretches and movements throughout the day, and then walking again or biking in the evening on a regular basis. And you’re also right that once you form the habit you feel guilty if you don’t. 🙂 Still it sounds like you have something that works for you that you like and that is what is most important.
Have a wonderful, happy and right-sized day! ~Kathy
“Attempt to think of eating as something you do to maintain good heath rather than something you do to reward yourself for what you have to do.”
Or good health
🙂
Hi William! Thank you SO much for catching my typo. It’s funny how you can read something dozens of times and not catch one of those glaring mistakes. Now you know why my last post was about being good enough and done rather than perfect–ha! Feel free to ALWAYS let me know if you catch something like that. It’s nice to know people are paying attention. “-) Have a happy and right-sized day! ~Kahty
Diet and Exercise are the two important things that need to be taken care of ,for a healthy diet. Hei kathy it was an awesome thing how you summed up all these together. It is truly worth reading. Striking a balance between diet and exercise effect our health status.That special bonus tips is also sounds great. Kathy i love to see something regarding “How to overcome depression”. Hope you will do it for me…….. 🙂
Hi Surya! How are you today? Glad you found these worth reading and thinking about. And I also hope that you spend some of today smiling and laughing. That’s so very important. I actually do write quite a bit about overcoming depression so stay tuned and I’m sure there will be more in the future. Have a happy and “right-sized” day! ~Kathy
This is a great list to think about and apply. Thank you for sharing! Great read first thing in the morning 🙂
Hi Aly! Glad you like my list. And yes, I’d say anything like this that we can read about and be reminded of first thing in the morning is good–right? Hope you have a happy and “right-sized” day! ~Kathy