Achieve better health, one step at a time

With so many trends and diets out there it can be hard to figure out what to honestly believe. The external pressure to look and feel specific ways, the households we grew up in as children, our geological location and the cultures we immerse ourselves in are the elements that help shape who we are.

Here is my quick breakdown of 12 simplified steps that you can take, starting today, to help you achieve better health!

1. Drink More Water

Our bodies can’t survive long without water. Seventy-five percent of our brain and muscle matter is made up of water. Hydration helps carry nutrients and oxygen to our cells and rid toxins, waste and unnecessary hormones from the body. Water also regulates body temperature, helps lift our mood and lets the body work more efficiently and process food. Water is welcomed into the body in a number of ways including herbal non-caffeinated teas and food with a high water content such as melons, cucumber, tomatoes and celery. You can also add herbs like spearmint, lemon balm or basil to water for yummy infused flavor.

2. Practice Cooking Whole Foods

Cooking is an excellent skill to learn. Not only do we rely on it but also cooking can bring us closer to friends and loved ones. Communal or group cooking is a great way to break down social or cultural barriers and connect with others. There is nothing better than sitting down with friends to share a homemade meal together. When you start to eat homemade meals with whole foods, you will quickly begin to feel better. Your mood will rise, you will begin to feel satiated and energized, you will sleep soundly, blemished skin will begin to clear up and you will develop a longer attention span.

3. Experiment with Whole Grains

Whole grains, such as bulgur, freekeh, brown rice, quinoa or buckwheat, replenishes the body with fiber, protein, antioxidants, B vitamins and even some trace minerals, like iron and magnesium. Since whole grains are rich in nutrients, it doesn’t take much to fill you up and will leave you feeling full until your next meal. Whole grains are a key component to healthy bacteria in the colon and promote healthy, regular bowel movements.

4. Increase Sweet Vegetables

Increasing the intake of sweet vegetables, such as sweet potatoes, yams, carrots, peas, beets, etc. is a great way to naturally lower sugar cravings, while still feeding your body the sucrose it relies on. You’re still feeding your body sugar, but it’s natural sugar that the body is able to use, unlike the processed sweets found in sweet treats and desserts. When roasted, most sweet vegetables become even sweeter, and are full of vitamins and nutrients, low in calories and will energize you without the crash at the end!

5. Increase Leafy Green Vegetables

Eat more kale. Leafy greens are a non-starchy vegetable that can be eaten raw, steamed, roasted or fermented. Greens are a fibrous vegetable, a diuretic, and do wonders for the liver and digestive system. The flowers from these leaves, including broccoli, brussel sprouts and cauliflower are all anti-stress foods and high in antioxidants.

6. Experiment with Proteins

Protein is essential for a well-rounded diet and healthy body. According to Sally Fallon’s Nourishing Traditions, “The human body assembles and utilizes about 50,000 different proteins to form organs, nerves, muscles and flesh.” Protein helps to maintain healthy, regular growth in the body, regulates the PH in your blood and promotes healthy bones and teeth.

Understand that proteins come in many different forms, many of which are vegetarian and vegan friendly, including buckwheat, hummus and pita, rice and beans, natural nut butters, chia and hemp seeds, spirulina powder sprinkled on salads or popcorn, soy, ezekiel bread, etc. Multivitamins are still a wonderful supplement for the body, no matter your diet. If you’re properly hydrated, your body will be able to excrete whatever vitamins and minerals it doesn’t need.

7. Eat Fewer Processed Foods

When you begin to consume fewer processed foods, your body will begin to heal itself by itself. The chemicals that we consume as a part of processed foods (the yummy, addicting ones, such as modified sugars and refined flours) and some chemicals added to processed foods, such as chips and soda can lead to diabetes, or cancerous cells, respectively, over an extended period of time.

8. Make A Habit of Nurturing Your Body

You can’t pour from an empty glass - take care of yourself first! Nurturing your body with whole foods, daily routines, positive self-talk, creativity, happiness, social outings, alone time, a healthy home environment and home cooking can make all the difference in the other areas of your life.

9. Have Healthy Relationships

The people that you surround yourself with play a very vital role in your health and wellness. Be sure to surround yourself with friends and family that express love and kindness toward you and also toward themselves.

10. Enjoy Regular Physical Activities

To be healthy, regular physical activity is a must! Our bodies crave movement. Find an activity that you enjoy and have fun. Your options are endless!

11. Find Work That You Love

The average American spends about 65% of their waking hours at their workplace. Find ways to make your daily work fun and exciting!

12. Develop A Spiritual Practice

Notice that this does not say religious practice. Spirituality can provide a wonderful source of community, a stronger connection to something greater than us (the Universe, Divine Creator, God, Jesus, Mother Earth), will help us savor the little moments in life, as well as help us to understand the adversities we face.

Let me remind you, that there is no quick fix. These 12 steps probably won’t give you six-pack abs, BUT your internal wellbeing will start to bloom from the inside out. Start slowly or focus on two to three different steps each day. Then one day, you’re able to incorporate each one. This is called a lifestyle shift. Health is your vehicle, not your destination.

Lastly, don’t forget to embrace your inner child: experiment, play, be fearless, challenge yourself and try new things!

In health and happiness,

Molly Attwater