Very Simple Ways To Day By Day Quickly Improve Your Health
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In a fast-paced world, it's harder than ever to monitor our health and wellness. Time for self-care is difficult to come by. With obesity, diabetes, depression, and autoimmune diseases at an all-time high, the time to start paying attention to our body and mind is now.
I know what you're thinking. "Another health and wellness article to tell me how I should eat, exercise, and organize my life." While this is true, I want to make this a fun task, not a chore. I provide not only a daily checklist but also daily choices that are a breeze to follow.
Everyone's busy, and time is minimal. The kids keep you on the move, jobs are demanding, and relationships erratic. In my 52 years as a mother of four, nurse, runner, and queen of late-blooming, I've learned the importance of catering to one's mental and physical well-being. If we don't, we're on a chaotic path to poor health in the golden years.
Our to-do lists get longer, while our bucket lists grow shorter. Our waking hours are spent feeling overwhelmed, sick, and tired. These are the facts of how most Americans live today.
Americans are overworked, unrested, generally overweight, and eat terribly. When I started traveling abroad back in 2016, my eyes opened to how terrible we treat our bodies compared to other parts of the world. My husband and I spent three weeks in Eastern Europe, touring seven different countries. There are five things we noticed they all had in common:
Very little obesity
Movement; both on foot and bicycles
Less fast food sources, more fresh produce and meats, and smaller portions when dining
Social climate; gathering to eat and listen to music with friends is commonplace
Wine, coffee, and still or sparkling waters drank over soda with meals.
Based on these observations, I made a list of over 16 easy ways to change your life for the better.
Use a Simple Daily Log to Track Your Daily and Monthly Goals
One way to hold yourself accountable to all of your goals is by tracking your progress. When it comes to mental and emotional wellness, it can be especially helpful to record your thoughts and feelings too.
Here’s a handy log you can print out to track your progress.
If you would prefer a digital copy to use on your computer, please message me and I will be happy to send you the download. | Source
Coffee increases serotonin reuptake. | Source
1) Drink Coffee or Tea Daily (Without Refined Sugars or Artificial Sweeteners)
It's a no-brainer that starting your day with a sugar bolus sets you up for a mid-morning crash. If you cut out the sugar, your pancreas will thank you. You'll also learn to enjoy the authentic flavor of coffee that's amiss when masked with sugary calories or fake sweeteners. The healthiest way to drink coffee is black, but most folks do not enjoy the bitterness and turn to sugar and sugar-infused creamers. I prefer a splash of half and half, a touch of butter, and sprinkled cinnamon in my morning latte. Ditch the sugar bowl, artificial sweeteners, and those five pumps of your favorite syrup at Starbucks, for these healthy and straightforward substitutes instead:
Butter (grass-fed)
Almond or Coconut Milk (unsweetened)
Cinnamon Powder
Stevia
Monk Fruit
Vanilla Powder
Cocoa Powder
Raw Honey
Organic Half & Half
Click thumbnail to view full-size
Fresh fruits and vegetables can help you feel upbeat. | Source
In a fast-paced world, it's harder than ever to monitor our health and wellness. Time for self-care is difficult to come by. With obesity, diabetes, depression, and autoimmune diseases at an all-time high, the time to start paying attention to our body and mind is now.
I know what you're thinking. "Another health and wellness article to tell me how I should eat, exercise, and organize my life." While this is true, I want to make this a fun task, not a chore. I provide not only a daily checklist but also daily choices that are a breeze to follow.
Everyone's busy, and time is minimal. The kids keep you on the move, jobs are demanding, and relationships erratic. In my 52 years as a mother of four, nurse, runner, and queen of late-blooming, I've learned the importance of catering to one's mental and physical well-being. If we don't, we're on a chaotic path to poor health in the golden years.
Our to-do lists get longer, while our bucket lists grow shorter. Our waking hours are spent feeling overwhelmed, sick, and tired. These are the facts of how most Americans live today.
Americans are overworked, unrested, generally overweight, and eat terribly. When I started traveling abroad back in 2016, my eyes opened to how terrible we treat our bodies compared to other parts of the world. My husband and I spent three weeks in Eastern Europe, touring seven different countries. There are five things we noticed they all had in common:
Very little obesity
Movement; both on foot and bicycles
Less fast food sources, more fresh produce and meats, and smaller portions when dining
Social climate; gathering to eat and listen to music with friends is commonplace
Wine, coffee, and still or sparkling waters drank over soda with meals.
Based on these observations, I made a list of over 16 easy ways to change your life for the better.
Use a Simple Daily Log to Track Your Daily and Monthly Goals
One way to hold yourself accountable to all of your goals is by tracking your progress. When it comes to mental and emotional wellness, it can be especially helpful to record your thoughts and feelings too.
Here’s a handy log you can print out to track your progress.
If you would prefer a digital copy to use on your computer, please message me and I will be happy to send you the download. | Source
Coffee increases serotonin reuptake. | Source
1) Drink Coffee or Tea Daily (Without Refined Sugars or Artificial Sweeteners)
It's a no-brainer that starting your day with a sugar bolus sets you up for a mid-morning crash. If you cut out the sugar, your pancreas will thank you. You'll also learn to enjoy the authentic flavor of coffee that's amiss when masked with sugary calories or fake sweeteners. The healthiest way to drink coffee is black, but most folks do not enjoy the bitterness and turn to sugar and sugar-infused creamers. I prefer a splash of half and half, a touch of butter, and sprinkled cinnamon in my morning latte. Ditch the sugar bowl, artificial sweeteners, and those five pumps of your favorite syrup at Starbucks, for these healthy and straightforward substitutes instead:
Butter (grass-fed)
Almond or Coconut Milk (unsweetened)
Cinnamon Powder
Stevia
Monk Fruit
Vanilla Powder
Cocoa Powder
Raw Honey
Organic Half & Half
Click thumbnail to view full-size
Fresh fruits and vegetables can help you feel upbeat. | Source
2-3) Eat Organic Fruits, Vegetables, Dairy and Meat Whenever Possible
Organic means: Free of pesticides, antibiotics, hormones, cruelty-free, and humanely raised. My favorite motto is "you are what the animal or plant you just ate, ate". Do you really want that stuff inside your body? I hope not!
Eating healthy and organic isn't always easy when traveling or eating out. You can pack your organic snacks and meals when possible, on road trips or when flying, and be as selective as you can. It's nearly impossible to do anything at 100%, but your best efforts can make all the difference in how you look and feel in your body. Your skin and internal organs will thank you for the strong efforts, and so will your wallet with less medical bills!
Farmer's Markets Vs. Growing Your Own
Visit farmer's markets. The small farmer works hard to bring you the best and most wholesome produce and meats. Cut out the middle man and buy direct from them whenever possible. Grow your food when the season permits. Most of us don't have the luxury of land and growing space. You can improvise by building raised bed gardens or using multiple large containers with organic soil. Here's the 4x8 foot raised garden I have. It's easy to assemble (be sure NOT to use pressure-treated lumber due to the toxic chemicals infused into it. Cedar, cypress, or redwood work best for longevity, but expect to replace the boards every five years or so). I bought my organic garden soil in bags from Home Depot. I plant tomatoes, peppers, green beans, lettuce, eggplant, onions, carrots, radishes, celery, and an herb garden. I always have plenty to share and freeze what I can't use right away. I even got a free rain barrel from my city, so watering my garden is always easy and inexpensive.
Research suggests that organic foods may have higher nutritional value. This is due to the absence of pesticides and fertilizers that allow the plant to produce more vitamins and antioxidants. Some studies have linked pesticides in food to everything from headaches, cancer, and congenital disabilities. Even low-level pesticide exposure can be significantly more toxic for fetuses and children (due to their under-developed immune systems) and pregnant women.
Processed foods can drastically slow your metabolism. | Source
In a fast-paced world, it's harder than ever to monitor our health and wellness. Time for self-care is difficult to come by. With obesity, diabetes, depression, and autoimmune diseases at an all-time high, the time to start paying attention to our body and mind is now.
I know what you're thinking. "Another health and wellness article to tell me how I should eat, exercise, and organize my life." While this is true, I want to make this a fun task, not a chore. I provide not only a daily checklist but also daily choices that are a breeze to follow.
Everyone's busy, and time is minimal. The kids keep you on the move, jobs are demanding, and relationships erratic. In my 52 years as a mother of four, nurse, runner, and queen of late-blooming, I've learned the importance of catering to one's mental and physical well-being. If we don't, we're on a chaotic path to poor health in the golden years.
Our to-do lists get longer, while our bucket lists grow shorter. Our waking hours are spent feeling overwhelmed, sick, and tired. These are the facts of how most Americans live today.
Americans are overworked, unrested, generally overweight, and eat terribly. When I started traveling abroad back in 2016, my eyes opened to how terrible we treat our bodies compared to other parts of the world. My husband and I spent three weeks in Eastern Europe, touring seven different countries. There are five things we noticed they all had in common:
Very little obesity
Movement; both on foot and bicycles
Less fast food sources, more fresh produce and meats, and smaller portions when dining
Social climate; gathering to eat and listen to music with friends is commonplace
Wine, coffee, and still or sparkling waters drank over soda with meals.
Based on these observations, I made a list of over 16 easy ways to change your life for the better.
Use a Simple Daily Log to Track Your Daily and Monthly Goals
One way to hold yourself accountable to all of your goals is by tracking your progress. When it comes to mental and emotional wellness, it can be especially helpful to record your thoughts and feelings too.
Here’s a handy log you can print out to track your progress.
If you would prefer a digital copy to use on your computer, please message me and I will be happy to send you the download. | Source
Coffee increases serotonin reuptake. | Source
1) Drink Coffee or Tea Daily (Without Refined Sugars or Artificial Sweeteners)
It's a no-brainer that starting your day with a sugar bolus sets you up for a mid-morning crash. If you cut out the sugar, your pancreas will thank you. You'll also learn to enjoy the authentic flavor of coffee that's amiss when masked with sugary calories or fake sweeteners. The healthiest way to drink coffee is black, but most folks do not enjoy the bitterness and turn to sugar and sugar-infused creamers. I prefer a splash of half and half, a touch of butter, and sprinkled cinnamon in my morning latte. Ditch the sugar bowl, artificial sweeteners, and those five pumps of your favorite syrup at Starbucks, for these healthy and straightforward substitutes instead:
Butter (grass-fed)
Almond or Coconut Milk (unsweetened)
Cinnamon Powder
Stevia
Monk Fruit
Vanilla Powder
Cocoa Powder
Raw Honey
Organic Half & Half
Click thumbnail to view full-size
Fresh fruits and vegetables can help you feel upbeat. | Source
2-3) Eat Organic Fruits, Vegetables, Dairy and Meat Whenever Possible
Organic means: Free of pesticides, antibiotics, hormones, cruelty-free, and humanely raised. My favorite motto is "you are what the animal or plant you just ate, ate". Do you really want that stuff inside your body? I hope not!
Eating healthy and organic isn't always easy when traveling or eating out. You can pack your organic snacks and meals when possible, on road trips or when flying, and be as selective as you can. It's nearly impossible to do anything at 100%, but your best efforts can make all the difference in how you look and feel in your body. Your skin and internal organs will thank you for the strong efforts, and so will your wallet with less medical bills!
Farmer's Markets Vs. Growing Your Own
Visit farmer's markets. The small farmer works hard to bring you the best and most wholesome produce and meats. Cut out the middle man and buy direct from them whenever possible. Grow your food when the season permits. Most of us don't have the luxury of land and growing space. You can improvise by building raised bed gardens or using multiple large containers with organic soil. Here's the 4x8 foot raised garden I have. It's easy to assemble (be sure NOT to use pressure-treated lumber due to the toxic chemicals infused into it. Cedar, cypress, or redwood work best for longevity, but expect to replace the boards every five years or so). I bought my organic garden soil in bags from Home Depot. I plant tomatoes, peppers, green beans, lettuce, eggplant, onions, carrots, radishes, celery, and an herb garden. I always have plenty to share and freeze what I can't use right away. I even got a free rain barrel from my city, so watering my garden is always easy and inexpensive.
Research suggests that organic foods may have higher nutritional value. This is due to the absence of pesticides and fertilizers that allow the plant to produce more vitamins and antioxidants. Some studies have linked pesticides in food to everything from headaches, cancer, and congenital disabilities. Even low-level pesticide exposure can be significantly more toxic for fetuses and children (due to their under-developed immune systems) and pregnant women.
Processed foods can drastically slow your metabolism. | Source
4-5) Say No to Sugary, Salty, Processed, and Artificial Snacks
I have one word for this: poison. I can list 100 reasons why sugar is the devil in disguise, but I will spare the lecture and touch on the big ones.
Sugar affects the body's ability to regulate insulin. It's taxing on the body and can lead to Type 2 Diabetes, which is chronic, life-altering, and even life-threatening.
Sugar causes fat storage, which leads to obesity, which can lead to diabetes and other diseases, not to mention fatigue and depression. The recommended maximum daily intake of sugar, according to the American Heart Association (AHA), is six teaspoons/100 calories for women and nine teaspoons/150 calories for men.
Artificial sweeteners can mimic the action of sugar when metabolized by the body. They contain non-natural ingredients research shows to be harmful to our health.
Salt is another demon that contributes to increased blood pressure, thirst, water retention, and bloating. The Food and Drug Administration (FDA) recommends no more than 2300 mg of sodium intake per day.
Salt is in just about everything, including canned and bottled vegetables and sauces. Be sure to read labels carefully, even if you don't think an item contains salt, go easy on the shaker. Taste your food first before adding salt.
4x8 foot raised garden I have. It's easy to assemble (be sure NOT to use pressure-treated lumber due to the toxic chemicals infused into it. Cedar, cypress, or redwood work best for longevity, but expect to replace the boards every five years or so). I bought my organic garden soil in bags from Home Depot. I plant tomatoes, peppers, green beans, lettuce, eggplant, onions, carrots, radishes, celery, and an herb garden. I always have plenty to share and freeze what I can't use right away. I even got a free rain barrel from my city, so watering my garden is always easy and inexpensive.
