A New Year, New You To Keep A Clean Bill of Health in 2020
So, you survived 2019 including holidays with your relatives. Now with a new year and a new decade comes a fresh start, so… Don’t overcomplicate your new year’s resolutions. There are simple things you can do that won’t change your daily routine but will keep you fit, healthy, and full of nutrients!
Step 1: Are You Getting Enough Essential Vitamins?
If you aren’t already taking a daily multi-vitamin or single supplements, get on it! Pick a multi-vitamin you know will be easy to take and that will support your body. Or get blood work done to see what your body is depleted of. Some of the most depleted vitamins are Magnesium, Vitamin D, K and B12, and Iron, especially for women. Do the research to buy quality supplements. I hate taking pills, so I have found gummy and liquid options. Pick one that works for you!
Step 2: Water, Water, Everywhere and PLENTY to Drink!
Get two birds with one stone – replace some of your daily sugary drinks with a big glass of thirst and body quenching water instead. This cuts down on the amount of sugars and caffeine you may usually take in each day and increases your water intake. And with recent studies of just how bad sodas are for you, this should be a no brainer. Brilliant, right? You can even add some fruit or vitamin C powder to your water for an extra boost in nutrients (and a little extra flavor)! And if you are craving the carbonation of soda, there are several options available to add your own. I recently bought a Soda Stream and when I’m craving those bubbles, I just create my own club soda. It’s amazing and stops the soda craving.
Step 3: Gluten Free, Whole Grains, Non-GMO and Organic
This one is easy – next time you go to the grocery store to get bread, get Non-GMO and/or organic whole grain bread instead of white bread. There are also some great gluten free breads too! Next time you get a sandwich from Subway, opt for the whole grain option. Got a hankering for some pasta? Try Non-GMO and/or organic whole wheat pasta or even better veggie pasta made from lentils, cauliflower, chickpeas and more – you’ll barely notice the difference and you’ll be eating healthier with just a tweak to your meals.
Step 4: Don’t Supersize it!
Fast food on occasion is not terrible, but if your ‘on occasion’ includes a gallon of soda, a burger the size of your head, and 5 potatoes worth of French fries covered in salt, then you’re asking for trouble. Next time, get a small meal, not the meal that’s big enough for an entire family (unless you intend to share it with your entire family).
Step 5: Avoid Stuffed, Breaded or Covered in Sauce
What do the words ‘creamy,’ ‘stuffed,’ ‘sauced,’ and ‘breaded’ all have in common? Generally, dishes with those descriptions are loaded with fats. Pass on the margaritas and pina coladas as well because most mixed drinks are loaded with sugar. When eating out it’s best to stick with steamed or grilled fish, a side of veggies, and a glass of wine or simple cocktail instead. Or, go the extra mile and get… *gasp* water! And if you absolutely have to have the sauce... get it on the side and just dip your fork full for a taste of flavor.
Step 6: Keep Allergies, Colds, and Other Ailments at Bay
Learn these simple habits that can keep you healthy:
- Wash your hands frequently
- Carry hand sanitizer (and use it!)
- Eat plenty of fiber – this will keep your digestive tract clean and illness free!
- Get a good night’s rest!
- Drink lots of water to keep your body hydrated and flushed of toxins
- Implement Allicin (derived from Garlic) into your diet. Health benefits of garlic have been studied for a long time. It is abundant in antioxidant nutrients. It also kills off streptococcus, a cofactor of EBV. There is a cascade of viruses and symptoms just waiting to manifest when not stopped, including UTIs (Urinary Tract Infections), sinus infections, SIBO (Small Intestinal Bacterial Overgrowth), acne, and many more. The magic of garlic is that it’s a fantastic way of getting deep into your body to fight off bugs in the lymph system. Allicin (garlic) gives other antioxidants a boost because it’s rich in selenium. It therefore helps to boost the effectiveness of the network antioxidants — vitamin C, vitamin E, glutathione, lipoic acid and coenzyme Q-10. fights bacterial infections. Allicin (garlic) also helps with the following:
- boosts immune system
- balances blood sugar
- prevents the oxidation of cholesterol
- lowers blood cholesterol levels
- assists in fat metabolism – it increases breakdowns of lipids and enhances
- elimination of fat from the body.
- reduces high blood pressure
- useful in treating digestive conditions
- exhibits powerful anti-cancer properties
- provides relief from rheumatism
- Multiple scientific studies have demonstrated powerful garlic health benefits that can prevent heart disease. Garlic reduces free radicals that cause the oxidation of cholesterol and cell membrane damage, the real cause of arteriosclerosis and heart disease. Studies suggest that allicin (garlic) prevents buildup of plaque in arteries, and may even reduce it. In Germany, garlic supplements are licensed as drugs for the treatment of arteriosclerosis.
Step 7: Get Moving!
It doesn’t really matter what you do to be active as long as you’re active. When you go shopping, park in the back of the parking lot or take the stairs instead of the escalator. Household chores are a great way to get exercise, such as doing lunges while vacuuming or squats while you wash the car. When you’re at work, walk to lunch instead of driving or walk a lap around your building after you eat. Take your dog for a longer walk. Play kickball with your kids. The possibilities are endless – get creative and get moving!
Step 8: Make Time for Yourself
In a society that is constantly on the go and stressed out, it’s important to make time to just RELAX. Find a hobby that is relaxing for you or take an afternoon to just sit and do nothing, maybe even start practicing meditation. Whatever it is, make sure you make plenty of time for yourself and don’t let anyone try to make you feel guilty for doing so. And remember, if you don’t take time and care for yourself, how can you take care of anyone else. YOU deserve a break each day!