Ten Thoughts For A Healthy Year

Welcome to a New Year!!!- What a wonderful opportunity to start with a clean slate and commit to several health goals that will allow you to thrive. Listed below are“10 thoughts on health”~ I hope these give you inspiration on ways to be your best self.

1. Our bodies don’t know what to do with artificial ingredients, chemicals and preservatives. Treat yourself to more whole, real food. Consider substituting one prepackaged food each day with a homemade option such as an apple and almonds, raw vegetables and hummus, or yogurt with fruit.

2. Avoid artificial sweeteners; if you prefer sweet foods, try a healthier substitute such as fresh fruit, Monk Fruit, or Whole Leaf Stevia (derived from a plant) which has been shown to reduce blood sugar and insulin after meals, thereby reducing the risk for diabetes.

3. Don’t forget protein. As we age we need even more protein to support our health and muscle mass. Make it a priority by eating protein first at each meal. Even if you prefer a vegetarian diet there are plenty of creative ways to fold protein into our meals.

4. Our bodies are designed to move. Find a form of activity you love and do it often to keep your body and mind healthy.

5. Stress is the number one cause of many illnesses. Take a few moments each day with no outside distractions, instead enjoy the quiet. Try a few minutes of slow, deep breathing to help your body relax and renew. It is free and easy to do.

6. We grow and thrive when we step outside of our comfort zone. Be bold and do something that scares you.

7. Gratitude is food for the soul. See if you can find gratitude every day; ideally put this in writing for a year of abundance.

8. Probiotics help boost our while blood cell count, which protects us against viruses. They also help our immune system by maintaining a healthy gut microbiome. Some of the best ways to add this to your diet: plain yogurt without added sugars (try Greek yogurt for an extra protein boost), Kimchi or fermented sauerkraut, Tempeh (fermented tofu), Kombucha (a fermented beverage, watch out for high sugar content and read labels carefully!) and Kefir.

9. Don’t underestimate the power of sleep for our health and well-being. Inadequate sleep can lead to many serious health risks including obesity, heart disease, diabetes, and depression to name a few. As a bonus, studies have shown that dieters lose more fat and less muscle if they get enough sleep.

10. Take high quality supplements every day for optimal health. To check the quality and purity of your vitamin, try the following trick, recommended in “9 Steps to keep the doctor away”. “Drop your vitamin in a cup of water. Some brands use cheap fillers that aren’t broken down in the body, which means you’re missing out on important nutrients. If yours doesn’t dissolve completely in an hour, pick up a new kind”.