Updated: Sep 1, 2020
Viruses, flu's and colds are just a few illnesses that have been on everyone's mind lately. People want to know what to do to avoid getting sick. Unfortunately, American society is not the best example of healthy living. The Standard American Diet (SAD) is full of processed foods, take-out and very little fiber and nutrients. Eating this way leads to illness and disease that is totally preventable.
In 2019, the NY Times reported:
Half the adult population has pre-diabetes or diabetes
Cardiovascular disease causes 2,300 deaths per day
Three in four adults is overweight or obese
Instead of asking, what can be done differently to save lives, Americans debate how medical costs should be paid. Living in a pandemic has not helped. NPR reported studies show people who have underlying health conditions, such as diabetes and cardiovascular disease, makes Covid-19 exposure more dangerous.
Most people think healthier lifestyles are a New Year's resolution that typically doesn't work. But you can create health habits any time of the year. All it takes is the right attitude and maybe a little help.
If you think getting healthy is about restrictions, think again. It is about deciding to make a change in your lifestyle that promotes good health. You've made a ton of decisions in your life.
You decided to go to college or not. You decided to get married or not. You decided to pursue a particular career. You decide how you live your life every single day. Do you have to make tough decisions? Absolutely! Are they impossible decisions? Usually not.
Living a healthy lifestyle does not have to be difficult. Nor does it mean having to invest in learning a lot of information. In fact, the healthiest lifestyles do not live by strict rules! The healthiest lifestyles are just that, a lifestyle. A healthy lifestyle is a routine that promotes good health habits and fits within your day to day activities.
Here is an example:
For most of my life, I was constipated. Being constipated is pretty common but I didn't know it. About 42 Million Americans are constantly constipated. (Source: US News) I didn't realize I was constipated because I had been told by my mother that everyone's schedule is different.
I didn't learn until later in life that suffering from constipation doesn't have to happen. I also learned that not pooping everyday is actually bad for our bodies! One way our body naturally detoxes is through bowel movements. If poop is allowed to stay in our bodies for an extended period of time, it can started to ferment and allow bad bacteria to penetrate into our bodies.
While the source of constipation can be different for each of us, my source was exposure to chemicals and pesticides. Once I started migrating to organic food, I had a bowel movement everyday. I didn't strain anymore and definitely felt better.
Each of our bodies are unique which means when we suffer with various symptoms, getting to the root cause is the key to gaining better health. Does any of this sound like you?
👉Diarrhea and/or constipation
👉Bloating and gas
👉Congestion, coughing, wheezing
👉Brain fog, difficulty recalling words, short term memory issues
👉Headaches and migraines
👉Acne, dry and itchy skin
👉Tired all the time
👉Sensitivity to fragrances and chemicals
If you answered Yes to just one of the above, something is not right with your gut health. Following some of the quick tips below to create health habits can help. But to get to the root cause, working with someone like me can change your life.
I am a Certified Holistic Nutritionist teaching people just like you how to stop suffering from the embarrassing symptoms that prevent you from living. I offer a FREE 30 minute strategy session where we will talk about your specific symptoms and how the Simply Great Health program can help.
Simply Great Health is a customized 5 Step plan that heals your body and fits your busy lifestyle.
How would eliminating your symptoms improve your life? You could:
✅Be more active with your children
✅Focus on building your career
✅Have more energy
✅Stop running to the bathroom
✅Workout without fear of an accident or farting
✅Restore your confidence
✅Take an active vacation
✅Reclaim your life
It’s very simple. No jumping through hoops and NO PRESSURE.
If we determine it’s not a fit, we’ll go our separate ways for now.
If it is a fit, we can take the next step and get you started on the path to healing your gut.
Starting a healthy routine will take time. After all, the symptoms you are feeling right now took many years to surface. Instead of trying to change everything at once, it is better to take small steps. Over time, the new activities you incorporate into your life will simply just become your new routine.
Now, I get it. We live in a society of instant gratification. If we don't see the scale move and we don't have immediate relief from our symptoms, frustration and disappointment set in. We feel like giving up. But I promise you, if you stick with it, results will occur.
5 Quick Tips About How To Live A Healthy Life:
I know you've heard it before but drinking water is one of the best things you can do for your body. Not just any water. It should be purified water.
Why? Our tap water contains chemicals that mess with our bodily processes. For example, fluoride which is found in many city water treatments, binds with the magnesium in your body. Magnesium is necessary for energy production within your cells. When your cells are energized, they help your body fight pathogens that are in your body, which may make you sick.
When your body is healthy, it contains 65-72% water. Interestingly enough, when you gain fat in the body, water content reduces. This means you are dehydrated. The old adage is true, if you feel thirsty, it is already too late. You need to drink to avoid thirst. So what counts as water? Plain bottled water, water with electrolytes and herbal teas. Coffee does not count. If you drink coffee, you need to drink more water.
How much to drink? WebMD states we should strive for half an ounce to a full ounce of water per every pound of body weight. If you weigh 150 pounds, you should be drinking 75-150 ounces of water per day. This will also depend on where you live and how active you are. If you live in a hot climate or are physically active most days of the week, you should be drinking more water.
I know, I know, exercise is something we have to do and you've heard it all before. It helps manage your weight, lower blood pressure, sweat out toxins and lower body fat. But who has time? Well, you have to make the time. If you aren't exercising, you need to start. Starting slow is the key to making it part of your routine.
Take a 30 minute walk three times a day. Schedule it into your to-do list. There are plenty of free classes on YouTube that you can follow if you can't afford a gym membership.
The key here is to get your body moving instead of simply sitting at a desk all day or in a car running errands and taking the kids to their after-school activities. If you start slow, I promise you, it will become part of your routine and you may even look forward to it.
3) Eat More Plants
Reducing the amount of meat you eat is a really great way to give your body a break from animal protein. If you think you can't get enough protein from plants alone, you have bought into one of the biggest lies about foods for healthy eating. Plant protein is plentiful in a variety of vegetables, grains and legumes (beans). In fact, did you know as you get older you need less protein not more?
Despite what you have heard in the news about following a high protein diet, our needs actually become less after we have stopped growing. After the age of 30, we only need 30 to 40 grams per day. If you eat one cup of kidney beans in a day, you are getting 15.6 grams of protein. Half the daily serving if you are consuming 30 grams of protein.
If you need recipe suggestions for plant based meals, search my blog. I practice eating plant based 4 days a week so I have a lot of plant based friendly meals on the blog. Below are a few blog posts to start with. Simply click on the name of the post:
4) Say No To Dairy
Dairy may be a key ingredient you use daily in recipes and meals. There are so many great non-dairy alternatives that are easily available to buy that using cow's milk is no longer a necessity. Cow's milk not only has added hormones (I know there are rBGH free products on the market) but it contains pus. That's right! Pus.
Our government allows a certain amount of pus from the cow into our milk supply. The pus comes directly from the cow's milk due to infections that are in the cows from over-milking and the antibiotic resistant germs in the cow. While I have an allergy to dairy, if I didn't, just knowing this would make me seek alternatives. In any recipe, you can use soy milk, oat milk or nut-milk as a one to one replacement to cows milk. Try it. I bet you won't even know the difference.
5) Cook More Often
Cooking is one of the best ways to maintain a healthy lifestyle. When you cook, you control the ingredients that are used and add healthy herbs and spices. Plus, when cooking with whole foods you are avoiding processed foods that are very high in fat and sodium content.
If you think you don't have time to cook, I would challenge you to take a hard look at what you are doing in a 24 hour day. Over the weekend, I will typically prep meals for the upcoming week. I may make a vegetarian casserole to heat and eat during the week. Also, stuffed peppers are a great make ahead dish. When I make meals on the weekend, I also plan for left-overs that can be served as lunch.
I hope this post inspires you to create health habits and focus on eating to be healthy. Just remember, start slowly to incorporate new steps into your routine. You've lived your current routine for a very long time. It will take time for you to change and that is OK! When you start slowly, you'll be amazed how quickly the above steps will become your lifestyle.