Healthy Life Hacks You Can Do Today
1. Replace Canola Oil and “Vegetable Oil”
These inflammatory oils are used in restaurants and can be found in most store bought salad dressings, baked goods, chips and crackers. Replace these toxic choices with coconut oil, avocado oil, and extra virgin olive oil, or cook with water for a no calorie option! Avoid canola, soybean and other hydrogenated vegetable oils.
Salad Dressing Tip: for a healthier salad dressing combine 2 parts balsamic vinegar with 1 part hummus or just use olive oil, balsamic and salt and pepper! Primal Kitchen also makes great salad dressings with an avocado oil base.
2. Go To Bed At The Same Time Each Night
Getting enough sleep is crucial to overall well being, not only will you have more energy and less stress on more hours of sleep, but you will also have less toxic buildup that leads to degenerative diseases like Alzheimer’s. If you have an iPhone, use the ‘Bedtime’ functionality in the Clock app to set a bedtime reminder. If you have another smartphone, just set a daily alarm for thirty minutes before you need to get to sleep. Set your reminder so that you get to bed at least 7 ½ hours before you have to wake up the next day.
Restful Sleep Tips: set your iPhone to automatically turn on ‘Night Shift’ mode after 7pm, and try having chamomile tea or a melatonin supplement before bed.
3. Try HIIT Training
Recent studies show that when it comes to working out, intensity is more important than frequency. Try changing from the long, slow, boring workouts to shorter bursts of high intensity intervals with rest days in-between to properly recover! This type of exercise gives your metabolism a jump-start without causing stress (inflammation) in the body. This may be the simplest metabolism-boosting switch that you can make!
HIIT Tip: High intensity interval workouts are alternating short periods of intense exercise with recovery periods. Start with 30 seconds work, 30 seconds rest and repeat 5 times. Intervals can be done with running, biking, swimming, and body weight or resistance training exercises like jump squats, mountain climbers, burpees, or pushups!
4. Replace Vital Nutrients and Electrolytes
Alcohol and stress, two things that have become prevalent in our everyday lives, can literally suck nutrients out of you. The average individual is deficient in magnesium and vitamin D and typically a host of other important micronutrients. Start supplementing with magnesium, vitamin D,omega 3 fatty acids (EPA and DHA) and B-vitamins. In our high-stress, vice filled lives, we need to give our bodies all the support we can.
Hangover Tip: take an Airborne tablet on a night you know you will be consuming alcohol or replace nutrients the next day with whole grains, citrus fruit, and nuts/seeds or try my all time favorite hangover cure: a half an avocado with lemon, salt and pepper! Also try Natural Vitality’s CALMs magnesium drink before bed to relax and replenish electrolytes.
5. Up Your Antioxidants
Fight inflammation and aging with simple adding green tea/matcha or turmeric to your daily diet. Green tea is one of the most potent sources of antioxidants, helping to fight inflammation in the body, clear up skin, speed up metabolism and even decrease signs of aging in the long run.
Tea Tip: Try a creamy Matcha (green tea powder) latte in the morning with coconut milk for a boost of energy and healthy fats/MCTs.
6. Meditate 5 Minutes A Day
Meditation reduces stress, improves memory and can help you reset to focusing on what’s really important each day. There’s no magic number when it comes to how long everyone should meditate for, so start playing around with it to see what duration works best for you. It may be 2 minutes, it may be 20.
Meditation Tip: Try meditation apps like Headspace or Calm for guided beginner meditations.
7. Drink Enough Water
Not getting enough water can lead to bloating and fatigue. Divide your body weight by 2.2 and aim to drink that many ounces of water each day.
Water Tip: Add a slice of citrus fruit like lemon or lime to increase your vitamin C intake. You can even just add a few drops of lemon or lime juice to your glass. I also love sparkling mineral water with fruit!
8. Eat MORE Fat
Healthy fats from avocado, coconut oil, nuts and seeds can actually speed up your metabolism, increase satiety and reduce inflammation and your risk of cardiovascular disease!
Healthy Fats Tips: Drizzle olive oil over salads, eat all the guacamole, nuts butter by the spoonful and pasture raises meats!
9. Clean Up Your Gut
Simply by feeding the good bacteria what they want and need will help starve off the bad ones that feed on sugar and enhance our food cravings. Aim for one serving of fermented food (kombucha drink; Kavita drink; tempe, and miso broth; sauerkraut and probiotic supplements) per day and at least one serving of prebiotic foods each day (avocado, banana, sprouted grains, raw garlic, onions, red cabbage, raw asparagus, jicama, soybeans or apple cider vinegar).
Gut Health Tip: Add raw garlic and chopped red onion to guacamole to get three prebiotic foods in one!
10. Reduce Toxin Intake
Our modern environment is highly toxic, from the air we breath to the beauty products in our bathrooms and these toxins can build up in our liver over time. Some simple switches can make a big difference in toxin intake; microwaving foods in glass instead of plastic, buying organic produce (especially those on the dirty dozen list) and check beauty products for toxic ingredients using the app “Think Dirty”.
Toxin Tip: invest in a set of microwave safe glass or ceramics and look for the “BPA” free label on canned goods.