10 Simple Lifestyle Tweaks for Better

Health in 2016

1. Hydrate First Thing in the Morning• A non-caffeinated beverage

upon waking rehydrates, helps with bowel movements, lubricates joints and the lemon boosts immunity.

• Try warm lemon water, herbal tea or just plain room temperature water.

• You can have your coffee later on, I promise.

• Remember you haven’t had any water for about 8 hours!

2. Stretch You can do this right from

bed in your pjs.

Stretching lengthens and relaxes muscles which keeps you limber and can prevent injury.

Stretching increases blood flow to muscles which can be energizing.

Don’t forget your neck and feet.

3. Move for a Few Minutes in the Morning Just a few minutes of

exercise sets your intention for the day by having accomplished something (even if it was only small) so you’ll feel like following through by continuing to have a healthy day.

Dog walking counts!

Start small and eventually you might find that early morning is the best time to carve out time for your workouts.

4. Eat Breakfast Every MorningSome Easy Weekday Options

Overnight Oats Bircher Muesli Breakfast Cookies Smoothies Whole Grain Toast with Eggs Microwavable Options like plain

oatmeal with fruit as the sweetener. Last Nights dinner leftovers

5.Eat More Vegetables (and Fruit)

WHY?

Reduce your risk of chronic disease like stroke, diabetes, heart disease and some types of cancer.

Fiber maintains good digestion. Vegetables have a positive effect on blood

sugar. Fruit and vegetables could keep your eyes

healthier and prevent common age related eye problems.

Try to choose different colors of the rainbow often to front load your diet with an array of phytonutrients and antioxidants. Think white cauliflower, yellow squash, orange carrots, red peppers, purple cabbage, and green asparagus for example.

Try something new.

6. Drink More Water Mild dehydration of only 1-

2% can impair your ability to concentrate.

Dehydration slows the digestive process and can lead to constipation.

Fluids are necessary to maintain blood pressure in a healthy range.

Aim for 8-8oz glasses a day that can include herbal teas, fruit infused water and fresh juices.

7. Add Seeds to Your Diet Seeds are the under-used

over-looked superfood. Seeds are high in minerals like

iron, zinc, fiber, protein and healthy fat.

You only need an ounce (about 2 Tbsp) or so as a serving.

Rotate different types like chia, hemp, flax, sunflower, sesame and pumpkin seeds.

Add them to salads, muffins, smoothies, trail mix, rice, stir-frys or roasted veggies.

8. Watch Your Portion Sizes I know it sounds mean and

maybe even “outdated” but you’re probably eating too much rice with your meal (or at least you’re eating more servings than you thought you were)!

1 small slice bread or ½ bagel ½ pita or ½ tortilla 125 mL (½ cup) cooked rice,

pasta, or couscous ¾ cup hot cereal

9. Add Some Prebiotic and Probiotic Foods to your Diet Prebiotics and Probiotics work together to feed

our healthy gut flora and colonize good bacteria in the gut which is especially important after using antibiotics.

A healthy gut flora improves nutrient absorption and immunity.

Probiotics contain live bacteria like lactobacillus or bifidobacteria. Look for the words ‘live bacteria’ on the container.

You can find probiotics in yogurt, kefir (fermented milk), sauerkraut, soft cheeses like gouda, even sourdough bread, miso and tempeh (fermented soybean foods).

Prebiotics are foods we eat that probiotics love to munch on in the gut and it turn they’ll make you the most amazing gut flora garden!

Prebiotic foods include asparagus, banana, oatmeal, legumes, garlic, onion and leeks.

10. Start a Simple Food Journal According to the book ‘The Power

of Habit’ keeping a simple food journal enabled study members to lose weight because the habit kept them focused on their goal.

Review of a food journal can point out where your calories are coming from and where you might be missing important food groups.

A food journal indicates eating habits like what time of day you’re snacking on junk food so you can track and make changes to your diet.

Canada’s Food Guide for Healthy Eating (woman 19-50 yrs)

7-8 vegetables and fruit (I recommend 5+ servings of vegetables and 2-3 fruit)

6-7 grain products (remember 1 serving is ½ cup of rice or pasta or 1 slice of bread)

2 milk and alternatives 2 meat and alternatives 30 – 45 mL (2 to 3 Tbsp) of unsaturated fat

Canada’s Food Guide for Healthy Eating (man 19-50 yrs)

• 8-10 vegetables and fruit (I recommend 5+ servings of vegetables and 2-3 fruit)

• 8 grain products (remember 1 serving is ½ cup of rice or pasta or 1 slice of bread)

• 2 milk and alternatives• 3 meat and alternatives• 30 – 45 mL (2 to 3 Tbsp) of unsaturated fat

Andrea BeazleyRegistered Holistic Nutritionistwww.goodhealthgirl.com