Transitioning into a healthy lifestyle can seem overwhelming. For many, it feels like a world full of unfamiliar routines and unattainable habits.
To break down that barrier, here are seven simple steps you can take to make your transition, starting today:
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Start your day with a mug of warm lemon water.
This simple habit is one of the kindest routines you can implement for your liver and colon. The lemon water helps your body to gently detoxify at the start of each day by supporting your liver and relaxing your bowels to promote elimination. In addition, the 200+ enzymes in an organic lemon help to promote proper digestion and support the liver, while its concentration of vitamin C and potassium boosts immunity.
How to include this: First thing upon waking, fill your favorite mug with hot water and squeeze in the juice of ½ lemon. You don’t want boiling water, as this will negatively impact the lemon’s valuable enzymes and vitamins. Drink it as you are getting ready for the day, about 15-30 minutes before breakfast for maximum benefit.
Bring in plenty of healthy fats.
Healthy fats play a variety of critical roles in our body. From managing inflammation and supporting our hormones to maintaining healthy cell structures and keeping us feeling full and satisfied, consuming the right kinds of fats is key for overall health. You can find healthy fats in foods like organic egg yolks, raw nuts and seeds, and fatty fish like salmon and sardines.
Here’s a recipe to get you started:
Packed with nutrient-dense leafy greens, antioxidant-rich berries, and beautifying fats, this delicious smoothie provides sustained energy and delivers a powerful plant-based punch.
Starting with a base of 1 cup unsweetened hemp milk, add 2+ cups spinach, romaine, or other leafy green into your blender with a small avocado and ¾ cup of frozen blueberries. Add in a few tablespoons of chia seeds or freshly ground flax to boost the fiber and healthy fats and create a thicker smoothie.
Put vegetables at the base of your food pyramid.
Vegetables, specifically leafy greens, are, calorie-for-calorie, among the most nutrient-dense foods on the planet. Packed with a huge array of enzymes, minerals, vitamins, and fiber, these powerhouses reign supreme in promoting optimum weight, vibrant energy, and glowing skin. Rather than limiting vegetables to a salad or side dish, try using them for the base of your meals, aiming for veggies to fill at least half of your plate. Two simple meal ideas: marinara sauce over a plate of roasted zucchini and roasted bell peppers topped with organic ground beef; or, half a head of shredded and steamed cabbage with a drizzle of toasted sesame oil and Bragg’s Liquid Aminos (a healthy soy sauce substitute) topped with organic chicken.
Drink more water.
It’s easy to forget the powerful effects water has on every system in your body. Proper hydration reduces inflammation, helps control weight, and boosts your mood and mental clarity. Even mild dehydration prevents your kidneys from effectively purifying the blood, leaving your body and skin with unwanted toxins. I suggest carrying a 1-liter reusable water bottle around with you throughout the day and refilling it at least twice. At your desk, keep it open and near to you as you work.
Eat food, not products.
Focus on eating food that is, well, real. I doubt if our great-grandmothers would recognize half of what passes today for food. A good rule of thumb is to avoid eating things you see advertised on television. This will drastically reduce the amount of preservatives, artificial coloring, and additives you are consuming, none of which are doing your body any favors. Ever see a head of broccoli on a billboard?
Create a self-care menu.
What we eat and how much we exercise aren’t the only factors that influence our health. Allowing ourselves to do the things we love doing helps to manage stress and creates a positive impact on our emotional as well as physical well-being. Create a list of things you thoroughly enjoy – whether it’s going for a hike, reading a good book, having an Epsom salt bath, getting a pedicure, taking a dance class, writing poetry, anything. Make your list as long as you would like and consider it your self-care menu, scheduling out time for this each week and making it just as much a priority as your veggies and hydration.
Find what lights you up and go do it.
When we are living a life of authenticity, actively following our purposes and passions, we are nourished on a level deeper than food can provide. This shows up in improved immunity, increased longevity, and an intangible radiance. So find what makes you glow and go do it!
Taking care of you can occasionally feel indulgent and egocentric. But truly, it is just the opposite. When you are the best possible iteration of yourself, you are able to more freely give of yourself to the world around you. Combine that with a workable approach to a healthy lifestyle, and you’ve created a foundation for your best life yet.
Vanessa Harris
Oncology Nutritionist
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