Reprinted from LOHAS, the following information by Patty James includes small suggestions for big change… Fifty-two simple ways to be healthier… One a week? Sounds doable… Here’s to our health – salud, y’all!
According to an annual survey, over 100 million people at the beginning of each year vow to make improvements to their life, most dealing with various aspects of their health. Whether it is to lose those pesky ten pounds, cut out the junk food or quit a nasty habit, four out of every five people who try to make those changes fail to keep at them.
Big changes are often daunting & hard to fold into your everyday life; they are simply not sustainable. Try a new healthy habit a week. These are small changes that can make a big impact on not only your health but the environment’s health as well.
1. Drink 8 glasses of pure water a day.
2. Get rid of any junk food in your house. If it’s not there, don’t go get it.
3. Limit your caffeine intake: 1-2 cups of coffee a day.
4. Plan your weekly meals on your day off.
5. Spend 30 minutes twice a week cutting up fresh veggies to have them ready at all times.
6. Keep seasonal fruit at home & eat it when you’re hungry or when a sweet tooth strikes.
7. Substitute raw nuts & seeds for processed granola bars.
8. Don’t drink alcohol on an empty stomach; it’s hard on your stomach & burns up B vitamins.
9. Eat raw vegetables every day. Raw veggies contain important enzymes that can be lost when they’re cooked.
10. Purchase as much of your food organic as you can. Your body will appreciate it as will our planet.
11. Next time you make cookies or cake, substitute half of the butter with applesauce, pumpkin or prune puree. Less fat; more nutrients.
12. Get at least 8 hours of sleep a night.
13. Vary your food; if you eat it today, don’t eat it for 4 days.
14. Different colored food has different nutrients, so eat from the rainbow. Red peppers, orange carrots, green kale, etc.
15. Thicken soups with pureed beans. Delicious & added nutrition.
16. Don’t drink water from plastic bottles. Polycarbonate water bottles (labeled #7) contain bisphenol A (BPA), which leaches from the plastic & has been linked to chromosome damage & hormone disruption.
17. Start your day with a glass of fresh lemon water – 1/2 to 1 juiced lemon in water. Your liver loves it.
18. De-stress. Find out what works for you. Warm baths? Exercise? Reading? Yoga? Walks in the woods? Find out what calms & soothes you & practice daily.
19. Move daily. Find the movement that moves your body & eases your mind & make it a part of who you are. If you enjoy it, you will do it.
20. Eat at a table, cloth napkin on your lap & chew well. Be thankful.
21. Next time you want scrambled eggs (or tofu), sauté some veggies first, then add eggs. Try eating your veggies all day!
22. Dry brush your skin before you shower in the morning. It’s good for your lymphatic system & your skin will be so much softer & healthier.
23. Have at least one day a week without meat. Meatless Monday perhaps.
24. Eat more beans! They’re high in protein, dietary fiber & taste so good.
25. Use whole grain flour in your baking instead of white flour. Whole-wheat pastry flour is a fine grind & much healthier than the white stuff.
26. Remove white sugar from your diet or at least limit it. Use maple syrup, honey, agave or stevia instead.
27. Don’t eat fake food! No artificial anything!
28. Don’t eat out as much. Cook more.
29. Exercise your mind! Learn a new dance, read a good book. Learn a new language. Keep your mind moving as well as your body.
30. Learn to communicate better. Speak your mind, kindly & be done with it. Don’t hold grudges. Forgive yourself & others.
31. Make your own vinaigrette for your salads. Olive &/or flax oil, lemon juice or vinegar, a little Dijon mustard, a minced garlic clove & a little salt and pepper.
32. Use sea salt instead of the highly processed salt you find in many grocery stores.
33. Reduce salt intake. Use fresh herbs & lemon juice to boost flavor.
34. Try to stay off computers & away from anything electronic two hours before bed for a better night’s sleep.
35. Use plain yogurt instead of sour cream.
36. Switch to whole wheat, corn or quinoa pasta (there are many selections) instead of pasta that uses refined flour.
37. Don’t eat or drink any food with trans-fat. Watch those non-dairy creamers!
38. Add more leafy greens to your life-kale, chard, spinach, radicchio, etc. They are wonder foods! Steam the greens for a couple minutes, drain & set aside. In a pan sauté some onions, garlic & shitake mushrooms in olive oil for a few minutes. Add the kale back in, stir & serve. Yum.
39. Use less cheese in casseroles that call for cheese. Instead sprinkle grated cheese on top.
40. Begin each day with a good stretch & some deep breaths.
41. Try new ingredients. Buy a kohlrabi or something you’ve never tried before & go from there. Keep yourself inspired.
42. Don’t reward yourself or your family with food.
43. Try to eat whatever food is in season; it’s more nutritious & tastes better.
44. Don’t go hungry. Eat healthy snacks so you don’t overeat later.
45. Watch what you put on your skin. Many products are loaded with chemicals that you shouldn’t rub into your skin.
46. Bake instead of frying your meats & fish.
47. Increase Omega 3 fatty acids in your diet. Sources include walnuts, flax seeds & oil & cold water fish such as salmon. Healthy fats are important to good health.
48. Increase your intake of legumes: lentil, beans & peas. They are good sources of protein, dietary fiber & blood sugar regulators. Try split pea or lentil soup for breakfast! Think outside the box.
49. Take supplements. Begin with a good multivitamin & speak with your health practitioner about others that may be needed for your optimum health.
50. Watch your portion sizes as well as your plate & utensil sizes. Some forks & spoons look like garden utensils. Try chopsticks & eat slowly.
51. Shop in the outside aisles of the grocery store. Most of the more processed foods are located in the middle isles.
52. Play! Everyone needs to have fun!
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