Tip #13 of 13 Tips to A Healthier Me

BREATHE!

This is the final tip of my 13 Tips to A Healthier Me and what I believe to be the most important. The one thing you can't live without. Breathing is the most powerful tool you can use against stress. The breathe delivers life to your cells. It brings oxygen into the body so that it can be circulated to every cell. Oxygen releases tension, wakes you up and keeps you focused. Breathing also helps to cleanse your body.

Start every day with a few deep breathes. make it the first thing that you do. Breathe in and out focusing only on the breathe. When you come to potentially stressful situations throughout the day go back to your breathe. Take 3 deep breaths and release the stress. You are the one creating the stress and you are the only one that can release it.

Breathing is something that our body does automatically but we do have the power to make our breath shallower or deeper. Deepening the inhale and exhale will benefit the body and mind. Here are some times when it is important to remember to breathe deeply:

• When you are feeling sleepy.
• When you are losing your focus.
• When you want to flip the bird at the guy that just cut you off.
• When you are getting impatient from being on hold to the phone company.
• When you are waiting in line and you are hungry and just want to go home.
• When someone is complaining to you non-stop.
• When things aren't going your way.
• When you feel the stress creeping up.
• When you are scared.
• When you are nervous.
• When you are sad.

You get the idea. Basically when you are feeling anything else than happy, joyful and at ease remember to breathe deeply. If you are feeling happy and joyful and at ease then you are already breathing at just the right rate.

Happy breathing!

Tip #12 of 13 Tips to A Healthier Me

Learn how and what to eat around your workout.

What you eat and when you eat it can really change the amount of energy, endurance and weight loss that you get from exercising. Following these simple tricks will help you to optimize your workout.

Eating Around Workouts for Energy and Endurance:

• If you are working out in the morning have something to eat ½ to 1 hour before. A good easy to digest and energizing choice is a smoothie of ½ cup of berries, 1 banana, 1 cup of water and 2 tbsp of protein (hemp protein, rice protein, hemp seeds) and 1 tsp of spirulina or 1 tbsp of greens.
• If your workout is during the day keep it to 2 hours after a meal or 1 hour after a snack. Drink ½-1 cup of water every 15 minutes during your workout. Lack of water will slow down your bodies’ energy producing system and cause you do bonk or feel groggy.

For Tips on recovery and what to eat after a workout read the printable version "Optimize Your Workout" at http://www.ahealthierme.ca/freestuff.htm

Eating Around Workouts for Weight Loss:

• You don’t need to eat before your morning workout. But drink a glass of water when you get up. If you are hungry or are hypoglycemic have a smoothie of ½ cup of fruit, 1 cup of water and 1-2 tbsp of protein (hemp protein, rice protein, hemp seeds) or 1 tsp of spirulina or 1 tbsp greens.
• If you are working out later in the day have either a regular meal 2 hours prior to your workout or a small snack (small smoothie, fruit, yogurt, etc.) 30-60 minutes before. Avoid eating within 30 minutes before a workout; this will disturb digestion and potentially cause side stitches.
• Drink ½-1 cup of water every 15 minutes during your workout. Lack of water will slow down your bodies’ energy producing system and cause you do bonk or feel groggy.

For Tips on how to keep fat burning after a workout read the printable "Optimize Your Workout" at http://www.ahealthierme.ca/freestuff.htm

Tip #11 of 13 Tips to A Healthier Me

Take a break!

When things are getting stressful, when your muscles are getting stiff, you are losing focus, you are getting irritated or frustrated take a break. Walk away and change your environment to clear your mind, relax your body and let yourself refocus and re-evaluate.

Often we try to push through in an effort to get things done on time and make things happen quicker. These efforts are lost though when we are in a place of stress. The best thing you can do at this point is to give yourself a break. It doesn't have to be long, even a few minutes will help.

Here are some situations when it is a good time to take a break:

1. When your mind keeps wandering away from your focus.
2. When you are getting bored with what you are doing.
3. When you are procrastinating away from your focus and goals.
4. When you are getting frustrated or irritated with what you are doing.
5. When you feel like you are chasing your tail.
6. When you are watching the clock, waiting for the end of the work day.
7. When you are snacking and grazing while you are working or in the avoidance of work.
8. When your eyes are getting sore from staring at the computer.
9. When your butt is getting numb from sitting in front of the computer.
10. When you are getting a headache and feeling tension in your neck.

Here are some ideas of ways to take a break and refresh.

1. Stand up and walk, shake your limbs out or dance; around the room, around the block, wherever you can go.
2. Stand up and stretch or do stretches in your chair every 30 minutes.
3. Take 3 deep breaths (this only takes a minute).
4. Close your eyes, rub your hands together briskly and place them over your eyes.
5. Get a cup of herbal tea to replace your snacks. Enjoy it for 5-15 minutes in silence.
6. Change your environment with a plant, fresh flower, aromatherapy, a poster, a quote, good tunes, colour or art.
7. Tell your coworkers a joke, read a joke, or call your friend and tell him/her a joke.
8. Do something that inspires you.
9. Eat a piece of fruit and a few spirulina tablets to get your energy back and your blood sugar stable. If your blood sugar is low you are more likely to react to situations.
10. If you are getting stressed while driving then crank the tunes, sing loudly and remember that you are lucky to have the freedom of a car and that you are better off late than never and there is nothing you can do about being late or the rude, bad drivers. Don't join them in their misery; create your own joy.

Tip #10 of 13 Tips to A Healthier Me

A Healthier Home is an important part of creating A Healthier Me

Here are some things to think about to have a healthy, clean and relaxing home.

• Make sure you open the window at some point during the day, even if it is cold outside.
• Get plants that will clean the air such as spider, prayer and peace lily. An air purifier is helpful too, especially if you are windowless.
• Get full spectrum lighting all year round. Windows block sunlight that is needed for your body to produce vitamin D.
• Get a shower and sink filter so that you are drinking clean and pure water. During a 10 minute shower you absorb as much chlorine as drinking 2 litres of tap water. Filters save you time and money.
• Clear out the clutter and get organized. A cluttered space makes for a cluttered mind.
• Once you organize start cleaning with natural cleaners. Cleaning with essential oils will actually energize your body and mind and get the job done effectively and in no time. Natural cleaning products are available at health food stores and grocery stores.
• Keep a collection of tea on hand. Ginger and mint for digestion, fennel, rooibos and licorice for energy, valerian for nerves and echinacea/elderberry for immunity. Once you are done cleaning relax with a cup.
• Keep your eating space simple, calm and free of stuff. That includes being free of t.v.

Tip #9 of 13 Tips to A Healthier Me

Have A Really Good Breakfast

I know you have been told time and time again that breakfast is the most important meal of the day and maybe you are getting sick of it. Well every meal is important; what you put into the meal that is. A really good breakfasts sets up your entire day. It gives you energy, keeps your blood sugar levels stable, feeds your brain and puts you in a good mood. How did you like that last one? A good mood, yes!

When you start your day with a super grande cup of coffee with sugar and a chocolate muffin or even a sugar filled blueberry bran muffin you are setting yourself up for a big old sugar crash. And you know what happens after a sugar crash...irritability, impatience, stress and grumpy smurf syndrome.

A really good breakfast will get you into a good mood and keep you there. It will also encourage and motivate you to have a healthy lunch and dinner. When you are feeling good and balanced you won't have the desire to eat junk food.

Start tomorrow off with a really good breakfast and see where it takes you. It may be tricky at first and you may miss the sugar fix. But stick with it and you will feel better and better. Here are some examples:

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  Poached eggs on a bed of raw spinach with a piece of rye toast.


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  A super smoothie, get the recipe here


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  An sliced apple with almond butter


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  Plain organic yogurt with chopped seasonal fruit and 1 tbsp hemp seeds. Add a touch of agave to sweeten.


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  Soaked muesli with fresh berries or sliced banana.

I am sure you are wondering where the coffee fits in. Here are a few thoughts on that one.

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  Drink it black or with almond/soy/rice milk and a bit of honey or agave.


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  Cut back to a smaller cup.


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  Switch to organic.


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  Switch to organic decaf.


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  Drink green tea, matcha is yummy.


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  Enjoy each cup and make it a treat instead of a need.

Happy Thoughts and Good Eats,

Marissa

Tip #8 of 13 Tips to A Healthier Me

Distract yourself from food with something positive.


Late night snacking can be a hard thing to beat. If you have already followed tip #7 and are still craving something sweet after dinner then it is probably emotional and not physical. Distraction can help you get past it. Write a list of things that make you feel good and bring you joy that aren't related to food and eating. Here are some of my positive, fun bringing distractions:

• Getting creative and crafty. Busting out the paints and the "Creativity" Flower Essence. You don't have to be a professional artist to express your creativity.

• Get outside. It may be a short walk, a hike, a bike ride or climbing. When I get moving I have more energy and feel good. See tip #5
• Hang out on the deck in the sun with my boyfriend.
• Read a good book or something funny.
• Call up a friend and ask for her/his best story of the day/week.
• Turn on some good tunes...loud...sing...dance
• Get out of town.
• Remember how good things actually are and appreciate that.

Create a list for yourself and have it handy for when you are feeling blah and wanting to eat the whole cake. Then once you feel good and happy have a piece of the cake and enjoy every bite. Food is about enjoyment not just nourishment and definitely not guilt.

Tip #7 of 13 Tips to A Healthier Me

Eat Your Greens!

I know that you know that green veggies are good for you and that they are full of nutrients and fibre. They are high in calcium and magnesium to build strong bones and relax tight muscles. There are so many good health giving nutrients in those green veggies; they even have omega-3 fatty acids. But really do we need to know those details? I think what is more important than breaking a food down into parts is seeing food as a whole and what it brings to the body as a whole. Any unrefined, non-processed natural food is going to be good for you, unless of course you're allergic to it or it's poisonous.

What I like about greens is how they make me feel, how they taste, their texture and how they balance out my taste buds. Greens are great! I'm talking about veggies like broccoli, kale, chard, watercress, spinach, rapini, broccolini, rocket, brussel sprouts (love 'em), dandelion greens, escarole, bok choy, collard greens, arugula and more... These veggies make me feel full of energy, as well as feeling relaxed and balanced. I also feel like I have given my body something good. Greens are tasty too; they have a bitterness to them, sometimes light and sometimes strong. Greens even have a bit of sweetness, especially broccoli and broccolini, but also the more bitter greens. Greens are crunchy and fresh or soft when cooked, while still keeping their shape (unless boiled to mush, not recommended).

The really cool and unique thing about greens is they balance out a meal with that bitter flavour. Bitter balances out sweet and is the best way to stop those sweet cravings. If you start your meal with green veggies your taste buds will get that bitter flavour which stimulates digestive enzymes and balances out the sweet flavours that you have in your meal. The sweet flavours in a typical dinner include the carbohydrates such as pasta, bread, rice and other grains. Surprisingly meat is also a sweet flavour. Imagine if you have a meal of pasta with meat sauce and a slice of garlic bread, which all contain "sweet" flavours. You fill up as full as you can and then 30 minutes later you want desert. There are a few things going on here including, possibly Tip #3 of 13 Tips to Be A Healthier Me. But the big thing and the easiest thing to change is to add a green veggie; ideally at the start of the meal.

Here are some ways to get the greens into every meal, including breakfast.

1. Add a handful of spinach to a smoothie. Yes that's right, it is so tasty and I haven't had a complaint yet. Put some berries, half a banana, 1/2 a cup of apple or pear juice, 1tbsp of ground flax seeds and 2 tbsp of hemp seeds.
2. Lightly steam greens until they turn just bright green, not too long. Then drizzle on a bit of healthy oil (extra virgin olive or coconut oil , butter, flax, hemp...) and a pinch of Himalayan salt.
3. Add greens to a stir fry or pasta sauce right at the end.
4. Put a handful of spinach in the bottom of a bowl and put soup, stew or hot rice on top letting it warm and wilt the spinach.
5. Grate zucchini and use it in baking.
6. Add greens to your favourite wrap or sandwich.
7. Blend up greens into a salad dressing.

Enjoy!

Tip #6 of 13 Tips to A Healthier Me

Make sure you have a healthy snack between meals.

Healthy snacks will keep your blood sugar levels stable, your mind focused, your mood happy, your stress levels low and will steer you away from unhealthy snacks and meals. If you snack healthy, which will keep your blood sugar stable and your mood level, then it will be so easy to choose healthy foods for your meals. If you have an unhealthy snack it is easy enough to say " oh well, I blew it already, might as well just keep eating crappy". Plus you know the sugar filled food will bring you back to that good feeling that you got after eating a chocolate bar for snack time. The only problem, is that the good feeling won't last and you will wake up tired and have to start on the caffeine or sugar to get you going. It takes some perseverance to create new snacking habits so take it one snack at a time and notice how much better you feel.

Picking a healthy snack can be daunting especially with all the marketing and gimmicks out there. Be aware of labels that read "lite" or "natural". Check the ingredients and see what's really in there. The best thing you can do is make your own snack, then you know exactly what's in it. I have one recipe for you today and more coming, including a yummy smoothie and easy to make hummus.

Here is the nutrition info for these yummy, blueberry filled muffins. Make a big batch and freeze them individually for a snack on the go.

Fibre binds to and removes toxins from the body. Toxicity in the body creates an array of symptoms from lethargy to indigestion to depression. A clean body contributes to a healthy mind. Whole grains provide B-vitamins, which help your body and mind deal with everyday stress. B-vitamins are essential to a healthy nervous system. Refined grains such as white flour products are void of B-vitamins.

Oat Bran Blueberry Muffins

1 cup oat bran 2 cups rolled oats 1 cup light spelt flour 1 ½ cups apple or pear juice ½ cup high oleic sunflower oil or melted virgin coconut oil or butter 2 eggs ½ cup honey 1 cup blueberries 1 grated apple ½ cup sunflower seeds 2 tsp cinnamon 1 tsp baking soda 1 pinch Himalayan or Celtic salt

Mix all dry ingredients and wet ingredients separately except for blueberries. Then pour wet ingredients into dry and stir quickly. Stir in blueberries. Grease muffin tins with butter or olive oil and fill with batter. Bake at 425 for 20-25 minutes.

Tip #5 of 13 Tips to A Healthier Me

Get moving! Yes we all know that exercise is imperative to good health. That knowing doesn't stop us from making excuses to not exercise. Not enough time, not enough energy, have to work, have to help someone else, have an injury, don't have enough money for the gym or equipment, don't like....

Exercise doesn't have to be hard, painful, expensive or time consuming. Find little ways to get moving every day. Drive less and walk and bike more (I had a lot of fun cruising the beach in Costa Rica, above), take a walk with a friend or loved one instead of watching tv. Walk to the gelato shop instead of driving, dance, skip rope like when you were 9, vacuum to loud music, garden, walk the cat or dog or chicken...

What is your favourite way to move? Let me know how you put your body into action without feeling like you are exercising. When you get moving you feel better, have more energy, clearer focus and uplift your mood. Plus the more you move the more you want to move. Oh yah, exercise keeps you healthy, prevents dis-ease and helps make and keep a healthy weight.

Tip #4 of 13 Tips to A Healthier Me

Feed your body and mind with daylight.

If you sit inside all day going from your house to your car to your office then back to your car and back to your house you are missing a vital and essential nutrient; it's daylight. Daylight stimulates your pituitary to help regulate your internal clock. The pituitary gland also produces melatonin, which helps you sleep and seratonin which helps you get up on the right side of the bed in the morning, if you know what I mean. Seratonin uplifts the mood and makes everyday sunny.

During the summer your body is making and storing the very important nutrient vitamin D. Getting out in the sun for 20 minutes a day will allow your body to make adequate vitamin D. Your skin has to be exposed without sunscreen; just your face, arms and legs is fine. Vitamin D supplementation and light therapy in the winter is important in Canada. Right now just gt out in the day and have fun!

If you want light for those dark and rainy days read more here, just click on Light up Your Life!

Tip #3 of 13 Tips to A Healthier Me

Remember to chew your food. There can be many reasons to overeating and not chewing properly is one of them.

Some people just don't feel full after a meal, they may crave something sweet or want a second helping in order to feel satiated (the feeling of fullness that stops the hunger that causes you to eat). If your cells aren't getting the nutrients they need they are going to scream out for more. One of the reasons that your cells won't get proper nutrients is because your body isn't digesting and absorbing nutrients efficiently. Chewing is the first stage of digestion (well actually sight and smell are). As you chew your mouth releases enzymes that break down carbohydrates. Breaking down carbohydrates into sugars is an important factor in making you feel satisfied and satiated. Glucose (sugar) is the brains primary fuel and the sooner the brain is happy the better you will feel and the less you will want to eat.

So start chewing your food, take time to eat and you will fill up quicker. Allow yourself 15 minutes before going for seconds, your body needs this time to digest and feel full.

Tip #2 of 13 Tips to A Healthier Me

Eat raw veggies or fruit before each meal.

Having some raw veggies or fruit before you eat stimulates digestive enzyme, provides your body with raw power and nutrients and cuts down on cravings. Easy to digest veggies will provide your cells with instant nutrients and make them happy. When you give your cells what they need and they are satisfied, they won't scream out for more. Snacking on some red peppers, celery and carrots while you make dinner will give your brain a little bit of glucose to help you focus and feel calm. This is helpful if you find that you are often reaching the point of being "starving" by dinner time. If you have a snack of raw veggies then when you have your dinner you will be able to eat it slower because your blood sugar levels will be normalized and your brain will be fueled. The brains primary fuel is glucose so that bit of sugar from a carrot, a sliced raw beet or an apple will stop the brain fog.

If plain raw veggies seem too boring you can add a bit of hummus or tzatziki, or some healthy dressing. You can get recipes for these ideas and more here. Try a bit of almond butter on sliced apples or pears. Wrap a piece of raw organic cheese in a leaf of Swiss chard.

Put this tip into action this week and feel the difference it makes. You will be encouraged to eat less and eat better by simply adding more raw veggies to your diet.

Happy thoughts and good eats!

Tip #1 of 13 Tips to A Healthier Me

I thought I would pass on a series of easy to implement tips. This being Friday the 13th I decided to make a series of 13 tips. Start following these tips to really notice a difference with your energy and stress levels and your overall health. Little changes do make a big difference.

TIP #1 Stop Cravings Dead in their Tracks

I want to tell you a big secret that is easy and free to implement and will make big changes to your health. Here it is. The most common cause of carbohydrate cravings (all the sweet stuff and breads and baked goods) is dehydration. Sounds so simple and it is. When you are craving something sweet like a cookie or candy or even bread it may simply be that you are thirsty. So before you do anything else have a glass of water. That one glass of water will often wipe out the craving. There may of course be other reasons for the craving such as lack of sleep, gut imbalance, emotional cravings or others. But dehydration is the most common and the easiest and quickest to resolve.

The best thing to do, of course, is to keep your body properly hydrated in the first place. The average amount of water needed is 8 cups a day, this will vary due to personal needs, weight and activity levels. For a more accurate amount of water intake divide your weight in pounds by 2 and then divide that number by 8 (140pds÷2=70, 70÷8=9 glasses). This will give you the number of glasses of water you should drink per day. Gradually increase water consumption until you reach your goal that way your body can slowly adjust and absorb the water.

Remember for every cup of coffee you need 2 cups of water to break even. Sugar drinks such as pop and sweetened juice are dehydrating. Instead of sugar filled drinks try this summer drink recipe.

Water should be purified and re-energized. For information on filtration systems click here. You can add back to your water by putting in a few drops of Himalayan salt sole. This will help you absorb water better by providing trace minerals and electrolytes.

Commit to drink more water and to have a glass of water when you get a craving. This will also help you to be more aware of your food choices and to make better choices.

Get more tips like this when you join A Healthier Me Group Wellness.