Habits I want to Build

Habits I Want to Build

• Do things to decrease my cortisol levels:

• Cleveland Clinic Reducing Cortisol Levels article.
• Eat more of these foods that help to decrease cortisol levels:

• Dark chocolate. Dark chocolate contains a high amount of flavonoids, which have been shown to buffer stress reactivity in the adrenal glands, resulting in lower cortisol release.
• Whole grains. Unlike refined grains, whole grains are rich in plant-based polyphenols and fiber, which may support stress levels and gut health.
• Legumes and lentils. They’re high in fiber, which supports a healthy gut while also managing blood sugar levels.

• Make more black bean and cheese quesadillas in my waffle maker and have salsa to dip it in (Like I used to eat a lot in earlier days of WW)

• Whole fruits and vegetables. Whole fruits and vegetables contain an abundance of antioxidants and polyphenolic compounds that fight cell-damaging free radicals.

• Make pineapple pudding to have around.
• Make Air-fried Turnip Fries. 
   (healthier than french fries)

• These are low-carb and similar to a french fry

• More colors throughout the week:

• For a while until I can get used to just adding the color easily bc right now I’m so one-track-minded about colors n foods. I get one food and I obsess over that food and don’t do variety:

• Buy a mixed fruit tray from Costco every week
• Buy a mixed vegetable tray from Costco every week

• Green tea. Green tea contains a calming compound known as L-theanine, which has been linked to reduced stress and increased mental alertness.

• Batch make green tea with the green tea packets I have and keep in my frige in a pitcher with some other kind of flavoring to help it not just taste like green tea:

• ✅Probiotics and prebiotics. Probiotics are friendly, symbiotic bacteria in foods such as yogurt, sauerkraut, and kimchi. Prebiotics, such as soluble fiber, provide food for these bacteria. Both probiotics and prebiotics are linked to better gut and mental health.
• Healthy fats. A diet high in unsaturated fat and low in saturated fat is associated with better overall health and mental well-being. In particular, omega-3 fatty acids are best linked with brain health and reduced stress. Good sources include fatty fish, nuts, and seeds.

• Eat more fresh avocado & learn how to pick out a ripe one or understand when to eat it so it’s not going to go bad as quickly as past ones i’ve got.
• Eat more MCT oil
• Eat more olive oil
• Take my Fish Oil liquid supplement, and when that’s done get a pill form because I forget the liquids too much and I need to add the fish pill into my supplement pill-taking routine I already have.
• Eat more coconut oil (coconut in particular for some reason helps me with feeling refreshed and happy. Seems to go straight to my brain for better mental health)

• Coconut oil chocolate chip cookie recipe:

• Use Almond Flour instead
• Use stevia sweetened dark chips instead.
• Use stevia sweetened brown sugar instead.
• Add collagen peptides powder to increase protein in them.

• Eat more coconut milk and cream

• Make my own homemade frozen fruit pops using fresh fruit, honey, maple syrup, or stevia/monkfruit, yogurt?, and coconut cream or milk.

• ✅Water. Dehydration has been linked to a temporary increase in cortisol levels, making it even more important to drink water throughout the day.

• Include more high intensity workouts:

• WHY?: It’s not for physical activity exactly, it’s for emotional and mental fitness improvement. I have a huge amount of cortisol stuck in my body from trauma according to my therapist and shown by the bodily reactions from EMDR. Intense cardio helps to relieve cortisol levels. This will also hopefully in-turn help with losing weight through modifying my body’s stress levels and often lead me into eating worse than I would without the added stress. Also, this goal helps me to get to my vision of being more connected with nature and my higher-self. By adding more running that I’ll do outdoors, I am working towards a more authentic version of myself.
• Run at least 2x a week.

• Sign up for a 5k near me that’s end of August or September ‘23

• Jump rope for at least two 5 minute intervals daily during breaks

• Prioritize sleep:

• Take magnesium before bed to relax and get to sleep better.
• Get to bed by 10:30 everyday.
• Get up by 6:30 everyday to my alarm

• Stay more updated on national and world events and news: 

• Read Google news headlines daily in the morning.
• Find the NPR radio station on my car radio and turn it any time I get in the car for a few minutes at least.

• Increase my dental hygiene (It currently absolutely sucks ass, and that’s got to change pronto):

• Gargle with mouthwash upon waking up everyday after I check my weight.
• Brush my teeth after breakfast
• Keep crayola teeth-flossers in my car, on my desk, beside my couch, beside my bed, in the bathroom, and in the kitchen.
• Keep a toothbrush by my desk, by my bed, and by my couch as image reminder to up and go brush easily.

• Keep up on my dishes more:

• Turn my white coffee table into a dish drying space with wheels to keep in my kitchen. I’m having space issues with doing dishes if i do them even once a week.
• After I use a dish, put it immediately in the sink after I’m done with it.

• Store and prep healthy food better and avoid food waste:

• Get larger glass storage containers to keep large amounts of prepared mixed salad greens, mixed fruit, and cut-up mixed raw vegetables in my refrigerator.
• Get refrigerator space dividers so I can organize better and have things visible.

• Create a personal, motivational space for creating things in my apartment:

• Do more personal journaling in this space
• Start writing on my blog again in this space
• Put up motivational pictures above the space like Nike posters encouraging action.
• Work on my life and business coaching business in this space:

• Social Media Marketing posts
• Get more specific about how I can help people and lay out a guided plan so they can see a better picture of what I can offer. Problem → Solution focus.

• Make a youtube motivational music list to play to uplift mood to get into a creativity mode.