Today many people find themselves attempting to complete mile long to-do lists while working a full-time job and maintaining a household which leads to exhaustion, stress and anxiety. Eating well, relaxing and sleeping, making time for yourself and others is often not a priority. However, the physical, mental and emotional systems of the body are taxed, leading to health problems such as depression, digestive distress, immune system disorders, menstrual problems, and obesity, among other things. By making small improvements to the way we eat, sleep, and go through our daily lives, we can reduce stress, cravings, and be on the way to a healthier, happier life.
Easy improvements you can make:
1. Whole Foods and lots of Water. Nourishing our bodies with healthy whole foods (i.e. whole grains, fresh fruits and vegetables, beans and legumes, seeds and nuts) allows us to absorb all the important nutrients needed for our bodies to function properly. When we eat processed foods that are filled with sugar, sodium and preservatives we cause more stress on the body which decreases our energy, causes unruly cravings and wears down the immune system. In addition to eating whole foods we need to drink more water. Making sure to drink water throughout the day keeps our cells hydrated and our bodies happy as well as increases energy, focus and helps to flushing toxins from the body.
2. Physical Activity — start small if needed, 10 minutes a day. We live in a culture that revolves around computers and cellphones and other technology. Most people spend 8-12 hours sitting hunched over a computer, getting very little physical activity. Regular physical activity can strengthen your muscles and improve heart and lung function and reduce your risk of major diseases. Start with 10 minutes per day and increase by 2 minutes each day until you reach 30-45 minutes of physical activity per day.
3. Take time for yourself. Each day set aside (at least) 10 minutes that are just for you. No distractions. No tasks. Just time for YOU. This could be sitting and reading a book, doing yoga, sitting quietly, meditating, or anything that makes you feel good.
4. Rest and relaxation. Take time each night to unwind. Put down the computer, turn of electronics and just relax. Work on getting 8-9 good hours of sleep. You can do this by going to bed earlier; try 5 minutes and increase to 30 minutes over a week. Our bodies require time to rest and recharge so that we can take on the next day and live a happy healthy life.
Jump Start: Swap our your usual potato chips for this flavorful crispy kale chips. Whole foods never tasted so good.
Sweet and Spicy Kale Chips
Serves 2-4
* 1 bunch of kale, ripped into chip sized pieces, rinse and dry
* 2 dates, pitted
* 3/4 cup water
* 1/2 cup cashews
* 2T nutritional yeast
* 1T lime juice
* 1t chipotle chili powder
* 3/4t garlic powder
* 3/4t paprika
* 1t shoyu (can substitute soy sauce, tamari or Braggs)
1. Place the ripped kale in a large bowl. Place the dates and shoyu in a blender and process until smooth; pour over the kale.
2. Massage the sauce into the kale until evenly distributed.
3. Dehydrate method: Place on dehydrator trays and dehydrate at 118F for 10 to 12 hours (however I doubt that once you start check in them every few hours that there will be any left by the time the days over). Oven method: Preheat oven to 350F. Place the sauced kale on a baking sheet and make for 12-15 minutes until the kale chips are crispy but not burned.
Recommended Reading:
)
Lindsay, if I’m living a pretty sedentary life right now with about 30 minutes of walking a day, is there such a thing as drinking too much water–more than necessary at least?
Hi Patricia,
It’s very difficult to drink “too much” water; our bodies rely on water for proper bodily functions, to prevent adrenal fatigue, to hydrate our cells and for energy. If you are thirsty then drink as much as you want- I generally recommend 64oz to 80oz per day- more if you are feeling thirsty, are active or are in the sun. When I work with clients I am more concerned for those who are NOT drinking enough water and the fact is most people don’t drink enough.
Right. I made it a point to drink more than usual yesterday as I sometimes forget actually drink water between my cups of coffee and tea. I think a lot of people forget that water can help you feel more energized as well, with the influx of power/energy drinks available everywhere now.
Thanks for the reminder!
I actually have a water bottle that has a dial that you can twist to keep track of the number of bottles of water consumed per day. I think that’s another great way for people to keep track.
That sounds like a great water bottle! Where did you find it?
I bought mine on Amazon. It’s called the “Thermos Nissan Intak Hydration Bottle with Meter.”
Lindsay, I tend to drink a cup of coffee everyday–not as an alternative to sleep (I get 8hrs a night), but in addition. As long as I stay hydrated, is there a downside to this daily caffeine intake?
What I always tell my clients is to drink a cup of water first thing in the morning. It wakes your body up and hydrates your cells, which are dehydrated in the morning. One cup of coffee per day is fine and it is important to drink one-two cups of water per caffeinated beverage to keep yourself properly hydrated.
One cup of coffee per day, and by cup I mean 8-12oz, is not a huge concern. Caffeine, in small amounts, can actually help to increase alternates, concentration and the antioxidants in caffeine help to stabilize free radicals and stop them from doing damage to our cells. I would recommend however to enjoy your coffee after eating because it helps in digestion.
People who are drinking copious amounts of coffee or caffeinated beverages will generally experience negative side effects of the caffeine which include added stress/tension/anxiety, blood sugar swings, adrenal exhaustion and nutritional deficiencies. This is when I would be concerned and recommend starting a caffeine reduction plan.