Turning baby steps into habits will replace willpower when your body is on your side.
Here are 10 super simple ideas to get you started.
Water. Your cells need water to function properly. Aim for at least 8 cups per day. For every coffee or alcoholic beverage you consume, add one more glass of water. For more information on what water can do for you, please visit https://www.dianemurphy.ca/single-post/2017/04/26/Refill-Yourself-Daily
Lemon water. First thing in the morning add a wedge of lemon to warm or room temperature water (not cold) to help kick start your liver.
Add to lemon water: pinch of cayenne, fresh ginger, apple cider vinegar, cinnamon
(You can knock off #s 1-3 in one day!)
Spices. Add these nutrient dense, anti-inflammatory and blood cleansing spices to your smoothies and meals whenever you can, turmeric, cinnamon, ginger, cumin, curry powder, black pepper, cayenne.
Sea salt. Replace your bleached and deodorized sea salt or table salt with salt that has the trace minerals your body needs. Your salt should be pink like Himalayan Rock Salt or have a hint blue/green like Celtic sea salt.
Vitamin D. I can’t say enough about this and we don’t get enough of this. With everything we know now about vitamin D and its vital role in our bodies, we should know where our levels stand. Next time you see your doctor, please get yours checked. Although the normal range typically starts around 70 nmol/L, 100-150 nmol/L show optimal levels, meaning this can decrease the risk of certain symptoms and diseases. For example, children who are deficient in Vitamin D carry a greater risk of getting ear infections and asthma. So why not find out?! Once you have your results, you can email me and I’ll let you know what dosage you should be at to bring up your levels (if necessary).
Replace vegetable and Canola oil with healthier cooking oils like grapeseed, coconut or avocado oil. These all withstand high heats and carry serious health benefits.
Add protein to each meal. This will help to keep blood sugar levels regulated and prevent cravings. Hemp hearts are a great go-to source and contain healthy fats and fibre as well. Always great on salads. Smoothies are an easy fix for breakfast or snack and 3 tablespoons of hemp hearts will give you 10 grams of protein. Having hard boiled eggs on hand is another convenience at home or on the go.
Raw fruits and veggies. Put the crackers and bread sticks away and cut up a few veggies and set out a bowl of fresh berries. They tend to become subconsciously appealing to the ‘passerby’ (a good tip to get kids eating more fruits and veggies) and makes snacking convenient for the whole family.
So now you have your water, lemon, spices, healthy oils, protein, and fruits and vegetables. If you don’t normally pack your lunch and snacks why not start now?! Start with one day a week and increase to two once this has become habit. You’ll get there in no time.