“Behavior change is a learnable skill and you can learn it.” I downloaded a new app 4 days ago and that was in a letter to me this morning. I’m still playing around with the app so I’m not ready to reveal it quite yet, but I’m loving it so far.
One of the many things my fitness challenge moms hear me say often is, “Make small changes, gradually.” We all have things we need to tweak in our lives. Some of the changes are big and some are small. What we need to remember is to not try to overhaul everything at once. We will fail.
Studies show that it takes 21 days to change a habit. That’s totally doable. Set an alarm, invest in sticky notes, have someone email or text you if you need reminders. I’ve tried several apps and none have worked for me. I’m hoping this new one does!!
A big change most of us need to work on is breakfast. It’s so easy to skip it or grab something unhealthy. Eating breakfast can improve concentration, performance, endurance and strength. We need lean protein to give us a big boost first thing. Purdue University researcher, Wayne Campbell, PhD, says,”Protein blunts your hunger the most and is the most satiating.”
Great sources of protein include eggs, banana or apple slices with peanut butter, plain oatmeal, a handful of almonds or walnuts and low sugar yogurt. Avoid donuts, waffles, pancakes and sweet starches (everything I love to eat for breakfast). These will spike your sugar levels and in about 2 hours, crash your energy level.
If I can give up Cap’n Crunch and whole milk, anyone can give up sweets for breakfast! Protein- get some! Make that one of your small changes that you start today.
What small changes or habits have you made?