Healthy Tips for 2019


Now when the holiday season is over, it's the perfect time to review our resolutions. If you haven't made any resolutions yet, below are many suggestions to begin your year on a path of energy, health, and vitality. 

1.    Stretch your body:

A few stretching exercises when you wake up will boost blood circulation, ease back pain, and give you a greater range of motion.

2.    Eat Less Factory Farmed Meat:

If you eat meat, make sure it's from humanely treated grass-fed livestock and not factory farms.

3.    Eat Healthy Food:

Healthy eating is a way to feel great, increase energy levels, and stabilize moods. To set yourself for success, start out by making small changes to your diet, adding new items and eliminating processed food one at a time.

Eat foods in their natural state. Organic vegetables and fruits are filled with antioxidants, phytonutrients, vitamins, and minerals basically everything we need to support a healthy body. When you look at your plate make sure 80% is fresh or lightly cooked vegetables. The other 20% should be organic grains like brown rice, millet, quinoa, nuts and seeds, organic free range/grass fed proteins and healthy fats.

4.    Minimize Processed Food:

Foods that are processed usually come in a box or bag and have a long shelf life. These include things like crackers, chips, cookies, cereals, and cake mixes, and they have little to no water content.

5.    Taste the Rainbow:

Bright colored fruits and vegetables are high in anti-oxidants that give a boost to your health by removing free radicals that damage your cells. These nutrition rich superfoods are packed with vitamins, minerals, and fiber while being low in calories. Make a habit to eat a veggie or fruit at every meal.

6.    Drink Water:

Our body is about 60% water; drinking enough water maintains fluid balance, which transports nutrients, regulates body temperature and digests food. Dehydration lowers energy levels and brain function. Drinking 8 glasses a day will give you a boost in energy and keep your brain functioning. Proper hydration also promotes healthy bowel movements, keeps our skin clear and flushes toxins. You can infuse your water with fresh herbs, fruit, or a dash of stevia for sweetness.

7.    Eat Healthy Fats:

Healthy fats are important for providing energy, healthy cell membranes, and hormone balance. Includes all organic: avocado, coconut oil, olives, nuts, seeds, unheated olive and flax oil, clean salmon, nuts and seeds. Stay away from margarine, vegetable shortening, fried foods, and anything with “partially hydrogenated” oil listed in the ingredients. Stay away from processed oils such as soybean oil, sunflower oil, corn oil, canola oil, cottonseed oil, and safflower oil. These oils are industrially manufactured, usually from GMO crops in the US, using high heat and toxic solvents to extract the oil from the seeds.

8.    Eat with the Seasons:

Buying produce from farmers markets is a great way to see what’s fresh and seasonal in your area. In the cooler months, eat more warming foods like soups, hot teas, and warming spices like cinnamon, pepper, and garlic. In the warmer months, eat more cooling foods like fresh green juices, salads, and ingredients like lettuce, cucumbers, watermelon and cooling spices like peppermint, fennel, and cilantro.

9.    Do Not Overeat:

Overeating stresses the spleen, which is responsible for the proper functioning of the digestive system and transforming food into energy. Disharmony of the spleen will result in symptoms such as fatigue, slow metabolism, water retention, loose stool and a feeling of heaviness. Try not to overload your plate with large portions. Make sure vegetables take up the largest percentage when possible.

10.    Protect Yourself from The Sun:

Choose a UVA/UVB protection, water-resistant sunscreen with an SPF of 30 or greater. Apply a thick coat at least 15-30 minutes before heading out in the sun.

11.    Make Social Connections:

Surround yourself with good company who support and enrich your life, as doing so may very well make you a happier person.

12.    Breathe Through Stressful Situations:

As you feel stress coming on, step away from the situation for just a minute or so to take a couple of deep breathes. Doing so will help expel stress from your body and can be the most detoxifying thing you can do to work through the situation.

13.    Choose Your Snacks Wisely:

Good choices include raw nuts, fresh fruits, carrot sticks, and whole-wheat pretzels. As an added benefit, not being ravenous at the next meal might make it easier to eat slowly and not overeat.

14.    Laugh More:

Studies show that a big belly laugh can have positive effects on your health. These include easing stress, strengthening your immune system, and lowering your blood pressure.

15.    Build Downtime into Your Schedule:

When planning your week, make it a priority to schedule in time for doing your favorite activities and spending time with friends and family. Adding quality time activities with the people who care most about will help you recharge.

16.    Get Moving:

Daily exercise brings tremendous benefits to your health including lowering the risk of several diseases, helping with weight loss, and adding to your lifespan. Choose exercises you enjoy, but change up the routine to keep it interesting. The more active you are, the better you will feel and the healthier you will be. 

17.    Get Adequate Sleep:

 Sleeping at least seven hours a night is what you need to regenerate your body and stabilize energy, it helps you live longer, lowers stress, and sharpens memory.

18.    Make Your Meals with Love:

Turn off all technology, smartphones, television, tablets, etc,  and take time to connect offline, with those you love. Create community and connection with your family and friends by getting creative with healthy recipes that inspire conversation and nourish those you care about.

No matter your age or the season, it’s never too late to add healthy habits to your daily routine.

You can’t change the past and worry about the future is futile. The present moment is all you have. Embrace it, and enjoy it. The here and now is the only place to be, in fact, it’s the only place you can be.

Best of luck this New Year as you transform into a new, healthier YOU!

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