Healthy Hacks For Any Age

Mindful Eating

A good rule I try to live by…If I eat it, I want to taste it and enjoy it! I can not tell you how many times I personally eat while working. Half-way through my meal, I realize I’m eating mindlessly eating, shoving food in and not giving either one my full attention. We live in a fast-paced world and meal time is important. Take your time to eat. Sit down and enjoy yourself and your meal!

Make Your Meal An Event 

Sounds kinda silly, but I I’ve been known to set a fancy place setting from time to time for my morning breakfast! No special occasion required. Make your environment enticing to eat.

Eat In Groups

Over the weekend, I attended a lot of parties and family celebrations. I noticed I ate a lot more than usual. Makes sense if you think about it…I was around a lot of food and a lot of people eating food. Make it a point to have meals with friends and loved ones.

Chew Your Food

Digestion starts in your mouth! This is something I’ve had to work at personally…Chew…Chew…Chew! It’s really true! Enzymes are secreted in your saliva and they start to break down the food in our mouth as your chewing. The more you chew your food, the easier you digest your food.

Eat A Balanced Die

Eat a balanced diet of protein, omega-3 fatty acid, calcium, vitamin D and Fiber. They all work together for your health.

Crowding Out Method

Add in healthier foods any chance you can while you naturally crowd out less healthy food choices.

Eat Healthy Snacks

Add healthy snacks in your diet as much as possible. Walnuts, Yogurt and cheese are all great snacking choices.

Read Labels

Look for key numbers and to check for basics; Calories, look at the serving size and avoid most common irritants specific to you. ie; sugar, dairy, grains.  Everyone is individual in how they react to foods.

In my case, I’m highly reactive to processed sugars of most kinds. I know certain sugars will trigger inflammation so I avoid it as much as possible. Allergies, sinus and acne conditions tend to be traced back to dairy for some. Grain is another irritant as I’m sure we are all know we are in the midst of a gluten-free craze all around us!

Be Your Own Best Advocate

Start listening, asking questions and start paying attention to your body. No one knows you better than you. Make your health a priority and be an active participant in your own health care.

Exercise

You have to move it in order to use it! Time to step it up!

Sleep

Sleep directly correlates to your food and your health. Sleep regulates how much you eat, how full you stay after you eat and is even linked to your brains food choices. 7 hours of sleep on average is recommended.

Create a bedtime routine or rituals. This will not only help relieve stress, it prepares you for a good night of sleep.

Seek Medical Attention

If you have specific health concerns, seek out an appointment with your Doctor. Have a conversation about your concerns and get involved. Learn about the any blood work/ tests and follow up and be your best advocate.

For specific food concerns speak to a registered Dietician, a Nutritionist…Did you know most Doctors are not focused on the benefits of a healthy diet as they are not taught nutrition in medical school? Find an expert on food and nutrition. 

Hire a Health Coach –  That’s where I come in. Someone like me and other Health Coaches are able to work side by side with all medical professionals.

We take the Doctors recommendations…you know that crazy piece of paper you handed at the end of the appointment and make sense of it all. I help my clients that those recommendations and help create healthy habits and work it into your daily routine.

 

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