New year, new you! People say this every year and unfortunately don’t follow through with it. Let this year be the year that YOU do. There are some simple healthy choices that you can make to give yourself a healthier like without a huge lifestyle change. It is important to incorporate new changes slowly, get each one down and make it a habit before adding another new thing in. This is a short list of small simple changes that can dramatically improve your life!
Drink More Water
Sounds easy right? But the majority of people do not drink enough plain water. Some Professionals say that we should be drinking Eight 8 ounce glasses of water per day. However, others say more. If you are pregnant or have some health problems then you will definitely want to drink more. I personally drink about 80 ounces per day1
There are some huge benefits to drinking more water which include a better functioning body, more supple skin, a healthier digestive system, and much more. Hydration has a major effect on energy levels and brain function. Drinking more water can aid in weight loss, prevent and treat headaches, and prevent hangovers. People who work on being well hydrated say that they start to look younger. Drinking more water is a simple way to improve your life!
Eat More Organic Produce
We hear throughout our childhood, “eat your fruits and vegetables”. They were absolutely correct. We should be getting several servings of fruits and vegetables throughout the day. Something that is extremely important to eat is, lots of fresh greens. There are superfoods for a reason. Take advantage of it! Eating veggies raw or lightly steamed is a great choice. Veggies and fruit also aid in digestion by adding fiber to your diet. Who doesn’t want better digestion?!
Less or Better Meat
Unfortunately, a good portion of our meat has many growth hormones and antibiotics. Because of this, there are not very good for you. One great healthy habit would be either eat less meat or get better quality meat. Many local farms don’t use growth hormones or antibiotics one their livestock. Therefore, if you get good organic, grass fed antibiotic free meat you are doing yourself a favor! As a result, this is a great healthy change.
Cut out Processed and Premade Foods
In our society we depend a lot on processed, prepackaged food from the store. Unfortunately, many of these foods have preservatives in them. As a result, they are not good for you. There have been many health risks associated with preservatives and artificial sweeteners. Research everything that you allow into your body.
Take Good Care of Your Gut Health
Taking care of your gut health is key to overall health. Your gut controls a good portion of our body’s hormones. Because of this, it is important to take care of the flora in our gut.
We can do this by taking a daily probiotic and eating fermented foods. Yogurt is also great for stomach as long as there is very limited sugars in it. Sugars actually feed bad bacteria or candida in your stomach so it is good to limit sugars. Fats are not the enemy when it comes to food, they are full of amino acids. Magnesium is also good for your gut health. Keeping your gut healthy is extremely important to your overall health.
One great new healthy habit is to check out and research all of the chemicals that you use in your home. This includes cleaners, body products (such as deodorant, shampoos, lotions, etc.), laundry detergent, candles, air fresheners, make-up, and much much more.
Add in a few minutes of quality exercise to your daily routine. Even if it’s just a little bit, it’s still better than none. Think about what type of exercise you are doing. Some types of exercise are great for those who want a gentle low impact but quality way to exercise. Some wonderful low impact exercise styles include yoga, tai chi, chi tong, and walking outside. These are all great for the body and for the mind!
This is a quick and easy way to get a lot of great nutrients in easily. Start out by doing it once a week and move onto a few times a week. Juicing the right stuff is like a super health bomb for your body!
Here is a great green drink recipe from forkknifeswoon.com
Finding Balance + A Superfood Green Drink
Author: Fork Knife Swoon
Prep Time: 10 mins
Cook Time: 10 mins
Total Time: 20 mins
Yield: 2 Drinks 1x
Basic Green Drink
1–1/2 to 2 cups chilled coconut water
One cup (packed) baby spinach leaves
1 cup (packed) kale or Swiss chard leaves, removed from stem
one apple, cored and roughly chopped
1 English cucumber, roughly chopped
Small handful fresh mint leaves
Small handful fresh Italian flat-leaf parsley leaves
Juice of one lemon or lime
Optional Add-ins (Mix and match, to taste)
1 tsp fresh ginger
1/2 cup frozen blueberries and/or blackberries
1/2 cup frozen pineapple and/or mango chunks
chia or flax seeds
Add all of the ingredients to a blender, and blend on high-speed until the mixture is smooth and well combined, about a minute or two. When the drink reaches your desired consistency, pour into glasses and enjoy immediately!
This recipe is really just an ingredient baseline. Feel free to experiment and find your favorite combinations and ratios. More or less of each ingredient is perfectly fine if it suits your taste!
Optionally, you can strain the mixture through cheesecloth or a fine-mesh sieve, to reduce the amount of pulp in the beverage, and reach a more juice-like consistency. If choosing this route and also adding any superfood seeds to the mix, add them after straining.
This juice is best enjoyed immediately, and can be stored in the fridge for up to a day. Some of the pulp may separate – simply shake or stir to mix before drinking.
Oregon Farm Brokers hope you have a happy and healthy New Year!