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Put on your oxygen mask first

Updated: Jun 16, 2021

How often do you find yourself at the end of the day exhausted, overwhelmed and just wanting to sit down and go to sleep? You have given your all to your family, friends, job and all other commitments. Your battery is super low.

Due to the pandemic it may have been a while since you have been on a plane. Do you remember what the flight attendant tells you to do? In case of an emergency, put on your oxygen mask first, so that you can take care of yourself before taking care of others.

According to SAMSHA (Substance Abuse and Mental Health Services Administration) there are 8 dimensions to wellness that you need to focus on for self care and overall wellness: Emotional, Spiritual, Intellectual, Physical, Environmental, Financial, Occupational and Social. Each one of these has sub-dimensions. Looks like a lot to take care of, right? Instead of trying to figure out doing a little bit in each area. Focus on one dimension first. Make a choice, for example, PHYSICAL.

Physical, is made up of: Nutrition, Physical Activity, Sleep, Alochol,Tobacco and other drugs, Medication Safety and Preventive Medicine. Choose one sub-dimension. Make a choice, for example, NUTRITION. We are what we eat. What would the micro-steps look like to improve your nutrition?

  1. Let's focus on added sugar content. While at the grocery store, check the labels and look at how much added sugar is contained.

  2. Check how much added sugar is in the food that you eat.

  3. Keep track of what you eat.

  4. Check against the recommended limits.

  5. Decide where you are able to make changes.

  6. Take action. It's important to move from awareness to action. What's the use of the knowledge if you don't do anything with it?

How much should added sugar per day is recommended? The American Heart Association’s recommendations for sugar intake.

  • Men should consume no more than 9 teaspoons (36 grams or 150 calories) of added sugar per day.

  • For women, the number is lower: 6 teaspoons (25 grams or 100 calories) per day. Consider that one 12-ounce can of soda contains 8 teaspoons (32 grams) of added sugar! There goes your whole day’s allotment in one slurp.

Want a guide to coach you along your nutirion journey? Complete the contact form on the home page.

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