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Day 50: Integrating Environment and Habits for Holistic Wellness

A dynamic and artistic representation of the number 50, celebrating the 50 days of a precision nutrition program. The number '5' is stylized with various health and fitness elements, including workout gear, weights, and a tape measure, reflecting the program's emphasis on physical activity. The '0' incorporates elements of healthy eating, with images of fruits, vegetables, and a water droplet, symbolizing hydration. The background transitions from a cool blue to a warm sunset hue, symbolizing the journey from start to transformation. The scene is sprinkled with additional symbols such as a heart, a stopwatch, and books, indicating a comprehensive approach to wellness.



Celebrating 50 Days of my Precision Nutrition Journey

50 days already. I feel like I have learned so much and changed a lot in my daily activities and how I am looking at meals and foods in a new way. I can say, without any doubt in my mind, this has been the right decision for me to join this program, and I can't wait to see what else is coming. 

Morning Invigoration and Guided Walking Meditation

Today marks another milestone in my precision nutrition journey for women, beginning with an energizing workout and a continuation of my guided walking meditation of 50 days to support a better me! Opting for the treadmill allowed me to immerse fully in the meditation without external distractions. This mindful practice not only enhanced my focus but also kickstarted my day with positive energy.

Before diving into the rest of the day's tasks, my son, our faithful dog, and I ventured into the forest for a 45-minute hike. This morning ritual has become a cornerstone of my daily routine, offering a perfect blend of physical activity, connection with nature, and quality time with loved ones.

Nurturing Nutrition Through Environmental Cues

Today's lesson introduced a crucial aspect of our nutritional journey: modifying our environment to support the habit of consuming more protein and making healthier overall nutritional choices. Reflecting on my surroundings, I recognized how they influence my eating habits and physical activity levels like where I am eating, what food I am bringing home and prioritizing exercise time.

Creating Mindful Eating Spaces

I've realized the importance of sitting at the table during meals. This simple change from eating in the car or standing in the kitchen has helped me slow down, savor each bite, and be more present during my meals. I know that this isn't always going to be an option if we are out for longer drives but for the 90% of the time that I can do that, I am. This seems to be helping me find my am I still hungry moments a lot more while I'm eating which I really didn't ask myself before, I just finished whatever I put on my plate. 

Strategic Food Accessibility

Avoiding the purchase of large, Costco-sized snack bags has significantly reduced my impulse snacking. This doesn't mean that I am not snacking at all, it just means that it is more of a journey to get my previous go-to grabs. I seem to be snacking less during the days recently, sometimes at night if I am up later. Keeping healthy food options within easy reach and less nutritious ones out of sight encourages better food choices and it is really a simple thing to do. Interestingly, I didn't just put the snacks I want out of sight, I put everyone's snacks into a new cupboard and they are not being eaten as quickly as before.

Encouraging Physical Activity

Our excursions to the forest or lake for hikes, as opposed to short neighborhood walks, and using my treadmill for guided walks, have been instrumental in keeping me active. These choices make physical activity an enjoyable part of my day rather than a chore. I can't believe that I am even writing that, exercise enjoyable? But it is. I feel stronger and more energized lately and I'm sure that enjoying the treadmill sessions is part of it. I used to have to force myself to get on it, or skip it for weeks at a time.

Enhancing Daily Routines for Sustained Wellness

Prompted by today's insights, I've considered additional adjustments to further align my environment and routines with my wellness goals including drinking more fluids, allowing myself to enjoy meals, ordering food multiple times a week for grocery delivery.

Hydration Habits

Starting my day by filling a water bottle while my morning tea brews, and refilling it throughout the day, ensures I stay hydrated more effectively than relying on smaller cups of water that often don't get filled.

Enjoying Breakfast and Lunch

Allocating time to sit down and enjoy breakfast without rush sets a positive tone for the rest of the day and supports my nutritional goals as I don't seem to be hungry in the middle of the morning or the afternoon. I have carved out time of my availability for work for 30 minutes twice a day now and that has helped not feel rushed or that I was grabbing something in between consultations quickly.

Mindful Grocery Shopping

Committing to not buying oversized snack packs or boxes reduces the temptation at home, making it easier to choose healthier options. Having food delivered multiple times a week vs once or twice has made a difference too to keep the produce fresher and more appealing to eat.

Reflection: Making the Environment Work for You

Today's lesson and reflections underscore the power of our physical environment in shaping our habits and lifestyle choices. By making small, thoughtful adjustments to our surroundings and daily routines, we can create a supportive framework that simplifies things around us towards healthier decisions and habits. As I continue on this journey, I'm inspired to think creatively about how my environment can further support my wellness goals.

Question for Reflection

How can you tweak your environment or daily routines to better support your health and wellness goals?

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Location: Canada

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