Improve Your Health in 2013

7 Ways to Improve Your Health in 2013


Start Your Day with 2 Glasses of Water

Right after you get up in the morning, drink two 8-ounce glasses of water.  By drinking water first thing in the morning you detoxify your system and eliminate waste, so you can start the day with a clean body!  You’ll find that drinking water helps keep you “regular,” so there’s little need to rely of digestive aids when you hydrate properly.


 Take Time to Breathe

Most of us are in a continual state of “fight or flight” because we’re stressed out all day, and this only leads to weight gain and chronic illness and disease.  By taking a few minutes to center yourself each day you activate your rest and recovery system, allowing your body to release healing and health-building hormones.  There are different ways to do this.  I like to use deep breathing techniques to calm my mind.

Here’s what you do:  Find a quiet spot somewhere, preferably where you can be alone.  Close your eyes and take in a deep breath in filling up your belly first then your diaphragm.  When you do this properly you should feel your belly fill up with air and then you should feel the inhalation of air travel up through your chest.  I like to count slowly as I inhale and exhale.  You’ll find that the more you do this exercise, the deeper, longer breaths you can take.  For example, as you take a deep breath in through your nose, try to count to 10 slowly.  If you fill your belly and chest before you get to 10, start with a lower.  Repeat counting on the exhale.  I try to do deep breathing exercises at least once per day, but on days when I’m feeling more stressed out, I try to do it more often.  You will be amazed how such a simple thing can make an immediate difference!


Eat Raw Foods with Each Meal

When you cook foods too much you destroy their nutrients.  Eating too many cooked foods means you’re not giving your body the nutrition that it needs to survive and thrive.  While it is beneficial to cook some foods for better nutrient availability, it is important to get some raw foods in your diet.  “It takes life to give life,” so to be active and vital, you need to eat live foods.  Eating too many dead foods inevitably leads to sickness and disease.  If you’re not used to eating raw foods, you may have to start introducing raw foods into your diet very slowly as you may not have adequate enzymes to help you break down the food and may therefore develop stomach upset.  You may even have to start by lightly cooking some foods to make them easier to digest before adding raw foods to your meals.  I personally aim to eat something raw with every meal.


 Take essential fatty acids daily

 Essential fatty acids such as alpha linolenic acid and linoleic acid are called essential because your body can’t make them.  We need to eat them.  They are found in fish and wild game and since our consumption of these proteins is not high, we need to supplement it in our diet.  Essential fatty acids play a crucial role in brain function as well as normal growth and development.  They make up the cell membrane for every cell in our body.  They help with heart health, brain function, joint pain, autoimmune diseases, inflammation and mood.  Essential fatty acids can even improve insulin sensitivity and make our bodies better at using stored body fat for energy, which add up to a leaner you.  Some of the food sources are fish, shellfish, flaxseed oil, hemp oil, chia, pumpkin and sunflower seeds, leafy veggies and walnuts.  I prefer to take 3000 mg of essential fatty acids daily through supplements


 Do Something You Enjoy EVERY Day

Why should you wait until the weekend or a vacation to enjoy yourself?  We get so wrapped up in our busy lives that we forget to take some time for ourselves every day to do something we enjoy.  Something as simple as reading a book, listening to music, talking to a good friend on the phone or writing in a journal are all great ways to take time for yourself.  What do you enjoy doing?  You’ll find that when you take some time to do something you enjoy every day it lightens your mood and spirit.  Even if you take 10 minutes—some time is better than no time!


 Eliminate Energy Robbers


An energy robber is basically anything or anyone in your life that robs you of your energy or vitality.  Energy robbers come in many different forms; they can be people, places, environments, and even foods.  For example, a friend who is always complaining, gossiping and talking negatively would be an example of an energy robber.  A building or room that makes you feel tired or sick would be an energy robber.  Any foods that make you feel crappy or foods that you’re sensitive, intolerant or allergic to are energy robbers.

Identifying your energy robbers is quite simple.  Take a sheet of lined paper and at the top write “Energy Robbers.”  Then write down all of the things in your life that drain you and do not add to your health and vitality.  I suggest that you do this activity over a period of several days, writing things down as you think of them.  You may not even realize something is an energy robber until you experience it.

Once you’ve identified your energy robbers you can use some Psychology 101 to deal with them.  There are three things you can do to deal with difficult people and/or situations: 1.  You can leave the situation, 2. You can change the situation, or 3. You can change yourself in the situation.  Go through your list and think about which approach makes the most sense for each energy robber.


Know Thyself
Know your body composition. 
A study published in the International Journal of Obesity found that 25 to 30 percent of young women with a normal Body Mass Index (BMI) which is 19 to 25, still carry excessive body fat. The easiest way to check your body composition, percentage body fat, percentage lean muscle and visceral fat is with bioelectric impedance analysis.  If you are wanting to know your BMI and other important numbers, let me know and we can get you measured.