Get yourself a high quality, high-speed blender:
- One of the best things I ever did for my family as far as health is concerned is buy a nice, high-speed blender so I could make smoothies. I purchased a Blend-Tec, but another great choice is Vita-Mix. These blenders can chop up practically anything and are great for getting a smooth consistency when you're blending greens, vegetables and frozen fruit. Have a green smoothie every day if you can, if not, try 3-4 times per week.
Drink half of your body weight in ounces of water daily. For a 200 pound person, 100 ounces of water daily is needed.
- Water is essential for human life. Your body needs plain, unadulterated water in order to flush out toxins, rehydrate your skin and cells, lubricate joints and basically to function correctly. You lose water constantly through normal bodily functions like breathing and sweating, so it's imperative to stay hydrated for a healthy frame.
- One of the hardest things for me to do is exercise. I know it's good for me and essential for good health but I can always find something else more interesting to do. So to combat my laziness, I joined a running club, started playing tennis and bought a rebounder so I could exercise at home. Find something you enjoy and jump in and do it. Start with 20-30 minutes a day and start sweating to move those toxins out.
Make salad your main dish for lunch or dinner:
- You can never eat too many greens or vegetables to overdose on them and because the American diet is so devoid of nutrients, you can always benefit from more greens and vegetables being added in. Load up on fresh vegetables and a variety of greens. Make sure you have a beautiful array of different colored vegetables chopped up and present on your plate to get a wide variety of different vitamins and minerals. Throw on some nuts or seeds if you like some crunch as well. You may find that this fills you up and that there's no desire for the 'not so healthy options' you're used to.
- Juicing is an invaluable way to get a quick 'injection' of nutrients straight into your bloodstream for immediate food for your cells. Within 10 minutes, the juice is nourishing your cells allowing for the growth of new, healthy cells to replace the old, unhealthy ones. If you can't afford a juicer and a blender at this point then put enough water to cover your vegetables into your blender and puree until smooth. Strain the mixture through a nut milk bag and drink the juice that is extracted. You get the same results as you would with a juicer.
Replace any vegetable oils (corn, soybean, cottonseed, grapeseed, safflower) you are using with healthy oils.
- Extra Virgin Olive Oil is best used on foods after cooking. When olive oil is heated past a certain point, the molecular structure is changed turning it into a 'bad oil' for your body. So, use EVOO to put on pasta, use for salad dressings or to drizzle on steamed vegetables, etc.
- The best oil to use for cooking is Virgin Organic Coconut Oil. Although it's a saturated oil, it's what is referred to as a medium chain triglyceride (MCT). MCTs act differently in your body an acts as a catalyst for fat burning rather than fat storage. This is a unique oil in that it is solid at room temperature, it has a long shelf life keeping it from going rancid and when heated to high temperatures, the molecular structure stays intact.
- Another great oil to have on hand is Flax Oil. It needs to be refrigerated and is a great addition to your daily smoothie to ensure you're getting the required amount of essential fatty acids your body needs to thrive.
Replace some of your animal product-based meals with plant based meals.
- Many people have it in their heads that there has to be meat or dairy (beef, poultry, pork, fish, milk, cheese) at each meal in order to meet their daily protein needs. This is simply not true; as a matter of fact, it can be harmful to your health. A recent study shows that red meat contributes to 1 in 10 early deaths and the Department of Health even agrees that it should be limited. You can get more than ample protein from greens, grains, beans, nuts and seeds.
Remove processed foods from your diet and replace with healthy alternatives.
- Packaged foods are full of sugar, high fructose corn syrup, preservatives, additives, salt, white flour and the list goes on and on. Start to retrain your taste buds to enjoy foods that are closer to nature. Grab an apple, banana or a handful of grapes. Try a handful of nuts, peeled carrots or cucumber slices. It may not sound appealing now but once you've taken the bad stuff out, you will start to crave the good for you stuff.
Get a Certified Health Coach to guide you along the way.
- A coach will help you set realistic goals and encourage you along the way. It's not easy making lifestyle changes and frankly, sometimes it can be overwhelming. When you have a coach to guide you and educate you, you're more likely to stick to the changes you've made long term. As a Certified Health Coach I listen intuitively to your needs and desires, focus less on numbers, calories, percentages, etc. and will help you to create a holistic approach to living that will improve your overall lifestyle and well-being.