Healthy Habits for Leaders and Their Families

Let’s face it, leadership comes with a great number of responsibilities. Not just in the boardroom strategizing and planning sessions, but also in their daily habits around health and wellness. While battling the pressures of driving their organization towards success and guiding their managers and teams to achieve their best, some make poor choices when it comes to their lifestyle. For example, some skip meals and opt for a coffee or tea instead. I was one of them and didn’t eat balanced meals for decades! Yet amidst our professional commitments, how often do we reflect on our habits, especially concerning a healthy lifestyle? What choices do leaders make around their dinner table and beyond for themselves and their families? 

As leaders, instilling healthy habits early on in life will contribute to our overall well-being in the long run. In this comprehensive guide, we will discuss the importance of the lifestyle choices of a leader and their overall practices in creating a strong supportive environment to pass on to their families. From nutrition and physical activity to mental health and sleep patterns, the lifestyle choices of leaders profoundly impact not just their well-being, but also the dynamics of their families, ensuring vitality and resilience both at work and home. 

Let’s get started with the most important aspect: nutrition. While I thought I knew a fair amount about it, delving deeper revealed many surprising insights.

Nutrition

As a leader with 25 years of experience in the office, I always believed that I maintained a fairly healthy diet. I would often pack my lunch, but sometimes skip meals, especially lunch, to keep up with my demanding work schedule. I thought that as long as I ate something healthy when I had the chance, I would be fine. I’ve maintained a normal weight for most of my life, so I considered myself relatively healthy. However, during a recent annual checkup, I received unexpected news; my bloodwork showed elevated cholesterol issues. This was a huge wake-up call for me. I realized that my diet, which included lots of dairy products and high protein that I thought were healthy, might have been contributing to my cholesterol issues. 

This brings me to emphasize the importance of a balanced diet and paying closer attention to our consumption, or lack thereof. What do we eat, and do we consume enough of the things we need?

A balanced diet offers the necessary nutrients our bodies need to function properly. It should include different foods in the right amounts. Ensure that breakfast, lunch and dinner consists of foods from the following groups daily:

Fruits and vegetables

Aim for at least 5 portions per day as they are rich in vitamins, minerals, and fiber. In addition, choose fruits and vegetables that are appropriate for your unique dietary needs. For example, people who are diabetic typically choose fruits with a lower glycemic index (GI) like berries, apples, and pears. Half a cup is appropriate for most fruits and vegetables, or about a medium-sized fruit. Eat a variety of colors to get a wide range of nutrients. Leafy greens, tomatoes, and cruciferous vegetables like broccoli and brussels sprouts are particularly beneficial. For snacking, pre-cut fruits and vegetables are available for easy healthy snacks. For meals, add vegetables to soups, stews and sauces, and fruits into salads or as desserts. For on the go options, blend fruits and vegetables into smoothies for liquid nutrition. 

Starchy foods

These are an essential part of a balanced diet. They provide energy and nutrients necessary for our bodies to function optimally. When planning your meals, base them on starchy foods like potatoes, bread, rice, or pasta. Choose whole grains when possible because they are less processed and retain more nutrients, like fiber, vitamins and minerals. Here are some examples of starchy foods you can include in your diet

• Ezekiel bread: This is sprouted whole-grain bread that is nutrient-dense and free from added sugars.
• Brown rice: a whole grain that is rich in fiber and minerals. It’s a healthier alternative to white rice and can be used in a variety of dishes.
• Quinoa: Although technically a seed, quinoa is often used as a starchy food. It is high in protein and contains all nine essential amino acids.
• Sweet potatoes: These are rich in fiber, vitamins, and minerals, and have a lower glycemic index than regular potatoes, making them a better choice for managing blood sugar levels.
• Whole-grain pasta: A healthier alternative to regular pasta, whole-grain pasta is higher in fiber and nutrients.
• Oats: Whole oats are an excellent choice for breakfast and can be used in various recipes. They are high in fiber and can help to maintain steady blood sugar levels. Oatmeal is my first choice of breakfast food and I eat it often.

Healthy Preparations Tip: Avoid frying starchy foods. Instead, bake, boil, or steam them to retain their nutrients.

Proteins

Include lean meats, fish, eggs, and pulses (beans, lentils, peas, chickpeas) into your diet. 

In my culture, white beans are commonly used in dishes, but I wasn’t familiar with lentils or chickpeas which contain similar health benefits. Now I buy organic lentils and chickpeas. I boil them and I use them in my salads often, and it adds a great taste. I may not be a fish person, but we need to consume two portions of fish per week, one of which should be oily (i.e. salmon or mackerel). While on the hunt for a good recipe, I realized that I love my salmon grilled, but not overcooked. Experts say that fish is an excellent source of protein and omega-3 fatty acids, making it beneficial for our heart health.

Dairy or dairy alternatives

Opt for lower-fat and lower-sugar options. These are important for calcium and protein. I make my own Greek yogurt and it’s a very easy way for me to get my calcium without the added sugars. I add fresh fruit and make it with 1% organic milk. 

Fats

Choose unsaturated oils and spreads and consume in small amounts. Cooking with extra virgin olive oil is a healthier option than saturated oils like palm and coconut oil. Choose olive oils that are of high quality. I use California Olive Ranch and Lucini Italia, two reputable brands known for their purity and freshness. 

Hydration

Drinking plenty of fluids is a no-brainer. Water is the best choice, but you can also include milk, tea, and coffee. Limit sugary drinks and alcohol. Stay away from energy drinks due to their excessive sugar, high caffeine content, and artificial ingredients that can lead to dependency and sleep disturbances.

Meal planning tips

Leaders have great planning skills, so put those skills to work in your kitchen. Effective meal planning can save time, reduce stress, and ensure you maintain a balanced diet throughout your week:

By consuming balanced meals that have ingredients from all the food groups discussed above, you will be able to maintain high energy levels and focus. 

Leaders also need to exercise, which brings me to the next part, how do we maintain physical activities in our busy schedules? How do we make time for it and why is physical activity so important for us to thrive?

Physical activity

Getting regular exercise can lead to higher energy levels, productivity, reduce stress, enhance mental clarity and focus, improve your mood and emotional well-being. I was never one who wanted to go to the gym before or after work but loved the outdoors. I swear to this day that exercise helped me to feel and look amazing. 

Here are some tips for incorporating physical activity into busy schedules:

• Find activities you enjoy: Whether that be swimming, running in the park or on the treadmill, yoga, tennis, and schedule them into your calendar. Treat workouts like anything else at work. Commit and stick to it!
• Find a buddy to exercise with: Working out with friends or a family member will keep you accountable, and it can also be more enjoyable.
• Start small and work your way up: You could even starting by exercising for just 15 minutes .
• Try to mix it up: I do different sports in the summer, mostly swimming, and in the winter I do indoor activities. I also work out with some friends, and at other times I watch my favorite Netflix show while on the treadmill.

Instill a belief that this is the way of a healthy lifestyle and calendar it. Good luck to a healthier you!

Mental health

Fostering good mental health is crucial for a calm attitude and resilience, making life more stress-free. Some strategies that I use and have adopted from great motivational leaders are: 

Meditation

Morning Meditation helps to start your day with a positive tone, reduce stress, increase focus and increase your emotional health. There are 2 types of meditation: self-guided meditation, where you are meditating on your own without external guidance, and guided meditation where you are listening to an app or online videos. For self-guided meditation, find a quiet place, set a timer and focus on your breath. Clear your mind of any thoughts and be consistent. I mostly do guided meditation, but if you practice both, then you can choose whichever works better for you. 

YouTube is a great place to find guided meditations. Some of my favorites are: “Priming Exercise” by Tony Robbins and “The 6 Phase Meditation” by Vishen Lakhiani. Additionally, Dr. Joe Dispenza and the late Louise Hay have many meditations that are free to listen to online and are only 15 to 20 minutes long. The best time to start your meditation is before you get out of bed or to do your meditation in the shower with a loud speaker. Visualize a great day ahead of you, bless the places you are going to visit and the people you will meet. This will bring you toward a more focused and successful day. 

Affirmations

Positive affirmations are statements you say to yourself to help you in an area in which you feel you have deficiencies and limiting beliefs. It will increase your self-esteem, self-worth, and self-love simply by repeating them often. Say positive affirmations as many times a day as you wish, or listen to guided affirmations on your way to work. Some great lines I repeat to myself constantly are by the great late motivational speaker, Louse Hay, “All is well in my world, only good will come out of this situation, or if you have any limiting beliefs about money and abundance.” Another of her famous affirmations you can say is “I am open to receive all life offers me”.

You can also make up your own personalized affirmations. They could be longer quotes like the examples I listed above or short and sweet like “I am successful” or “I will achieve my goals”.  Experts suggest that saying affirmations each day for 21 days works to change your thinking and form new habits for creating positive changes.

Prayer

 Prayer has been around forever. For those who are spiritual, prayer can provide a sense of peace and belonging to something greater than them. It’s a belief that transcends the imagination. I adopted a consistent prayer during a very difficult time when my younger brother was diagnosed with stage 4 cancer. I prayed many times a day and acquired the resilience and will to help him during the hardest point of his life. After 2 years of battling cancer and his passing, I continued to pray and felt that prayer helped me through my grief and brought me back to life with comfort and strength. It also helped to reduce my anxiety, and gave me the acceptance and clarity to move forward.

Visualization

Visualization is another great practice to adopt. Sit in a quiet place and visualize your life as it has already happened and what you hope will happen. Picture your success, your abundance, wealth, and your great health, and feel a state of joy. Keep visualizing and by imagining your success and desired outcomes, you can increase your confidence and reduce stress related to achieving those goals.

Sleep patterns

If you want to obtain more energy without a dependency on caffeine, you must be very mindful about the hours you sleep. Leaders often work late and get up very early and, at times, are worn out. Establishing a regular sleep schedule helps you to regulate your body’s internal clock, especially if you’re going to bed and waking up at the same time. Once I realized how important sleep is, I noticed that I have so much more energy than when I was younger. We need our sleep and work should be left at the office. Your life matters.

Family dynamics

If you want to have a healthy family, then it starts with you. What you feed yourself and your family is important to their health. Adopting healthy routines by providing and learning about nutrition and practicing a healthy lifestyle will encourage them to bring those same habits to their future families. Creating a supportive environment starts with us. If our children see us eating healthy balanced meals, exercising regularly, meditating, praying, saying affirmations, pinning something on the fridge, or visualizing success, you are on your way to creating a healthy family dynamic. 

Healthy habits in a household are important. You can have a great leadership position, but if you order fast food and eat out most of the time due to lack of time and preparation, then you have not done your job as a parent. Communicating effectively about healthy habits with your family will facilitate great outcomes and promote healthy choices. Involve your children with food shopping. Hunt for healthy snacks that are high in fiber, and more fruits, together. And experiencing different vegetables can be a great outing. 

Screen time management

Balancing time and managing screen time has been difficult even for adults, nevertheless for children. The world is in our hands and we keep scrolling on our phones. Limit your screen time, including unnecessary Netflix time or any other time wasters. Remember, time is very valuable and screens can be unhealthy for your children. Start with daily activities and outings and utilize screen time in moderation.

Healthcare and preventive measures

Ensure regular check-ups with your general practitioner and dentist, keep your vaccinations up-to-date, and take preventive healthcare measures for both you and your children. I know families that have not seen a doctor in years, even some without healthcare and that shouldn’t be. Keep on top of your appointments and visits and follow through with any specialist your general practitioner sends you to. Do the same for your family and communicate the importance of wellness. I have the highest regard for doctors and I am teaching my son that going to see the doctor is a positive experience and that doctors are here to help and keep us healthy.   

Community engagement

Community support is so important. Surround yourself and your family with an encouraging community by participating in local community activities and events. This will bring you and your family a sense of belonging, enhance your personal growth, and strengthen your social networks. Some fun things to do are to attend local festivals and farmer’s markets where you can support local farmers and enjoy fresh local produce. Helping the community matters and you can do charity runs, community clean up, and donate to food drives, showing your family that giving back is important for growth. I do many educational and learning activities with my son at my local library, attend workshops, seminars, guest lectures and volunteer my time at school events. 

Conclusion

I hope you took a tip or two about what leaders need beyond their boardrooms. This is what I have learned about the types of foods to eat and some of the healthy habits I adopted along the way. Please keep in mind that I am a leader and not a doctor, thus I can share only my knowledge with you that has benefited me and my family. 

When you do your yearly physical and get your blood work, ask your doctor to refer you to a nutritionist to give you a detailed plan of what types of foods are best for your dietary needs. We are leaders and our job is to lead with the right nutrition in our bodies. Educating yourself about what foods you can eat will make your shopping easier and your meal prep more efficient. In addition, adopting healthy routines is a win-win for you and the health of your family. Prioritizing your health in your daily life is the key to a happier and healthier life. Be a role model at home and a great leader at work, and keep your family healthy. Good luck in creating healthy habits for you and your family!