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My Best Health & Wellness Tips for 2019


My favorite health tips that can create lifetime changes. If you consistently implemented one tip weekly over the next 10 weeks, you will be a healthier and better version of you in less than 3 months.


#1 WATER

Drink half your weight in ounces (e.g. 150 pound person drinks 75 ounces)

Benefits: kidney health, weight, skin, digestion


#2 MCT OIL

Start slowly 1/2 tablespoon to 2 tablespoons per day

Benefits: brain health, weight loss, ketone production


#3 TURMERIC

Add to food or liquid form with black pepper

Benefits: anti-inflammatory, anti-oxidant, anti-microbial benefits


#4 COLD SHOWERS

2-5 minutes cold showers

Benefits: converts white fat to brown fat to promote thermogenesis, burns calories and loaded with iron rich mitochondria (power house of cells)

#5 GRATITUDE JOURNAL

Upon rising and/or before bed write down 3 things you are grateful for

Benefits: people who are more grateful are more happy and happier people are healthier people


#6 SEA SALT

Swap out table salt for unrefined sea salt, dash on your tongue for immediate sugar craving relief, salted water for low adrenal function

Benefits: Contains minerals and may improve digestion


#7 COLLAGEN

Add 1-2 scoops to coffee, smoothie or mix in soups

Benefits: a protein that provides structural support in connective tissue, muscle, skin, joint and bone health


#8 APPLE CIDER VINEGAR

Drink ½ teaspoon to 1 tablespoon in 4-8 ounces of water in between meals or mid meal in 4 ounces of water, never drink full strength

Benefits: improves insulin sensitivity, weight loss, aids in digestion


#9 GREEN TEA

Drink 1 cup of green tea daily

Benefits: contains catechins which are anti-oxidants and can protect cells from damage; reduce risk of stroke, lower cholesterol, fat burning benefits, anti-anxiety benefits


#10 Track your movement

Daily goals of 10,000 steps

Benefits: accountability improves awareness of daily movement and exercise


Resources:


WATER

https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day#section2


MCT OIL

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2671041/


TURMERIC

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/

https://www.ncbi.nlm.nih.gov/pubmed/23847105


INTERMITTENT COLD EXPOSURE ON BROWN FAT

https://www.ncbi.nlm.nih.gov/pubmed/29052591

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3895006/


GRATITUDE

https://www.psychologytoday.com/us/blog/what-mentally-strong-people-dont-do/201504/7-scientifically-proven-benefits-gratitude


SEA SALT

https://realsalt.com/what-are-the-benefits-of-using-unrefined-sea-salt/

https://www.healthline.com/nutrition/sea-salt-benefits#benefits


COLLAGEN

https://www.ncbi.nlm.nih.gov/pubmed/26362110

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793325/


APPLE CIDER VINEGAR

https://pubchem.ncbi.nlm.nih.gov/compound/Acetic-acid


GREEN TEA

https://www.medicalnewstoday.com/articles/269538.php

https://www.ncbi.nlm.nih.gov/pubmed/18296328

https://www.ncbi.nlm.nih.gov/pubmed/16840650