Simple Healthy Tips To Kick Start 2018

 It’s 2018 and it’s your year to look and feel your best!   These are very general tips I’m sharing with you, and if you haven’t yet invested in your health by speaking with a health expert in your community ie: Nutritionist, Naturopathic Doctor – I strongly encourage you to do so!  There is no “marketed to the masses diet”, or quick online fix that will be nearly as effective as getting your very own personalized Nutritional & Lifestyle Plan.  Nutrition should never be generalized to a ‘one size fits all’ approach.

 In the meantime, here are a few simple general tips to help you kick start 2018 to a healthier you!

 1. DRINK PURIFIED WATER

 Drink water with freshly squeezed lemon juice first thing in the morning on an empty stomach, it helps prepare your body to digest.  This is very detoxifying and alkalizing, and extremely cleansing – helps regulate weight, and helps with digestion.

 Sip your water throughout the day- don’t chug it down!  This will help keep you hydrated which is super important as this will keep you energized throughout the day and looking great!

 2. EAT GREEN LEAFY VEGETABLES

Spinach

Kale

Swiss Chard

Arugula

Dandelion …..and more!

 Leafy greens are filled with minerals and antioxidants – absolutely important to help balance blood sugars.

 Incorporate daily greens at lunch and dinner – have a large salad every day or throw greens in your smoothie, your pasta, and rice dishes. My favourite is loading them into stews and soups – you can even purée them in. If you have young kids at home they don’t even know the leafy greens are in the dish.

Leafy greens are an excellent source of vitamins and minerals. We need our greens in order to function efficiently at all levels- weight management, overall mood, energy, stamina, mental alertness, and clarity!

 3. EAT GOOD FAT

 Pumpkin Seeds

Almonds

Avocados

Nuts

 Good fat helps slow down digestion – the more work our body has to do to digest food the better it is for you!

 Healthy fat helps regulate our blood sugar levels by preventing insulin spikes and drops. We need to incorporate it into our diets to maintain a healthy skin glow and strong healthy hair. Fats also help to keep our heart healthy. Healthy fats improve our mood and may even help alleviate signs of depression.

4. EAT GOOD QUALITY PROTEIN

 Fermented Non-GMO Temp-eh

Quality Grain Fed/Organic Meat

Poultry- Chicken And Turkey

Salmon

White Sole Fish

Protein Shakes

Protein is needed for the healthy formation of muscles, collagen, and it contributes to weight loss. Protein may improve signs of depression.

Protein has a direct effect on brain chemistry.   It can be converted into tyrosine which is used to synthesize neurotransmitters that promote alertness: dopamine and nor-epinephrine. These also help elevate mood, decrease pain, and aid in memory and learning.

 5. EAT COMPLEX CARBS

Oatmeal

Quinoa

Brown Rice

Beans

Legumes

Nuts &Seeds

Eating healthy carbs significantly contribute to weight loss and prevention of weight gain.

Complex carbohydrates help with weight management because they contain fiber. Fiber aids digestion and regularity. We need to incorporate complex carbs because they provide us with energy- and we need this for a healthy functioning metabolism. Without healthy carbs, your metabolism will be affected.  Marketed “low carb” diets are the buzz right now for optimal weight loss, but this is actually false. While you may initially lose weight by eliminating carbs, your metabolism will actually slow down. You put your body under a tremendous amount of stress and this affects cortisol levels which can actually lead to weight gain down the road!

6. BODY SPIRIT CONNECTION

“Nutrition isn’t just about what you eat, but it’s about what you think and what you say.”

Spirituality & Mediation (prayer, gratitude, meditation):

Take time every day for yourself. Start by sitting in complete silence for 3 minutes a day. Light a candle, turn off all distractions around you.  Sometimes lighting a candle and focusing on the flame helps “turn off”.  Do this in the morning and/or evening or whenever you can. When you are comfortable with this, begin to incorporate prayer, start with gratitude.  What are your spiritual roots and truth?  Also, get involved with classes and groups- there are so many events in your community – check with local community centers, churches, schools, gyms etc.  Get involved!

It’s time to kick start 2018. You’ve got this!