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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
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