I am so proud of my mom and my sister, who have been making lots of changes in their lives lately to get healthy! My mom even started off her exercise program with walking while pushing a cart around her local Wal-Mart for hours, which gave her a safe place to walk at night and something to hang onto while she was working on her balance. Knowing that I've done lots of research and study of nutrition over the past few years (after my son got sick at a young age), they asked me to share some tips for healthy things they can incorporate into their lives. And now, I'm sharing them with you, too! The main thing to keep in mind as you look at this list is that the focus is on adding good stuff into your diet and your life, not depriving yourself.
1. Green Smoothies. Combine bananas, mango, or berries with a little water and a few leaves of Romaine lettuce or Swiss chard (take it off the stem) in the blender. The fruit cuts the "green" taste! The less water you add, the thicker it will be.
2. Sleep 11p-7a. Or, even better, shoot for 10p-6a, as the hours before midnight are more restful. In fact, if you've got a lot to do, go to bed as early as possible and then get up super early and do your work then, rather than in the evening hours. Bonus: You'll feel like you're already ahead by the time the rest of the family wakes up!
3. Movement. Try yoga, stretching, and walking. Even doing little things like taking the stairs instead of the elevator throughout the day or walking to see a colleague down the hall instead of sending an email really add up. I've even seen free yoga and stretching classes offered through the LA Public Library!
4. Clean water. If you are able to get some kind of filter system for your house, faucet, or water pitcher...do it! There are so many toxins in regular tap water that this can make a huge difference for your health. And don't forget about the water you are bathing in and showering in (and breathing in) in the bathroom--a tub or shower filter is a great investment.
5. Visit farmers markets and sample the goods. You can often find some wonderful deals on produce, and it is also nice to talk to the folks who are growing the food. Many farms are not certified organic (which is expensive to do), but they don't use chemicals on their crops, opting for organic methods like ladybugs to keep away pests. And when you're eating local, the food is fresher and more nutritious. Plus, there is usually some fun, free entertainment going on!
6. Give yourself a warm Sesame Oil massage. Grab some sesame oil (look for the organic variety, since your skin is absorbing what you put on it--definitely avoid the toasted oil), pour into a small glass container that you can place in a larger container of hot water, and when it's warm rub it all over. Let it sit for a few minutes and then hop in the shower.
7. Switch to raw honey (but NEVER give this to babies or children). Raw honey has not been heated, so all of the vitamins and enzymes are still intact. I put this in my tea, spread it on bread with coconut oil and a sprinkle of sea salt, and put it in hot water with raw apple cider vinegar to help soothe a sore throat. You can also use it on a cut, as raw honey has antiseptic properties!
8. Walk barefoot on sand or grass. Kick off your shoes and stroll around (check the ground for sharp objects) and see if you don't feel better!
9. Try some raw chocolate, known as cacao (pronounced kuh-COW). Or, look for an organic chocolate bar with at least 70% cacao content. Most commercial, regular chocolate is full of sugar and chemicals, while the raw stuff has tons of antioxidants.
10. Switch to tea instead of coffee. Or better yet, give up caffeine totally! In addition to spiking your blood sugar and making your heart race and exhausting your adrenals, coffee is usually heavily sprayed with pesticides. And decaf can have even more chemicals that are added during the process to remove the caffeine, btw. To help you make the switch, you can get some loose (unsmoked) Yerba Mate tea to put in a French press, which will be stronger than a little tea bag.
Part 2 is coming next week!
What healthy swaps have you made in your life? Let me know in the comments!
