Drink more water:
So often we confuse hunger for thirst. I talk with more women who aren’t drinking enough water every day. One of the first things I encourage my clients to buy is a 32 oz water bottle and for them to fill it twice with water throughout the day. If you are exercising you may need more. Water is so important, beginning with cellular function to helping every organ in your body do its job. It is a vital resource for our health. A simple tip: get a 32 oz glass mason jar and fill it before you go to bed, put it bedside so when you get up it’s the first thing you do! Starting hydration when you wake up helps prime your body for great digestion throughout the day. Here are a few hydration with benefit recipes to get you started.
Eat more greens:
I know we have heard this before, but greens provide a heavy dose of necessary fiber to our daily diets. They also are micronutrient-rich (lots of important minerals) and provide vital resources our bodies need to function well every day. I also love greens for their water density. This provides even more nutrient absorption into our cells and helps us combat free radicals (aka) the bad guys that cause inflammation. Check out my Fundamental5 Cobb Salad recipe.
Eat Mindfully (this one will change everything):
When I talk with clients that are dealing with digestive issues from reflux, to bloating, gas, IBS, etc, the first question I ask is how they eat? I want the details! Chewing, being focused, and enjoying your food not only makes a huge difference with your overall weight but how our body digests and absorbs important nutrients. Slow down, focus, chew, enjoy.
TIP: Practice chewing your food at least 10 times before swallowing.
Move EVERY day:
If we want things to flow well in our body, we need to move well for our body. It can be as simple as going for a brisk 20-minute walk to a full-out cardio piece, to a mindful yoga session — just move! Don’t look at it as a luxury you need to fit in but, as a vital part of your overall health.
Don’t Eat Until You’re Full:
This is a trick I taught myself that helped me to lose 20 stubborn pounds in my 20s and has served me well throughout my life. If you eat until you feel “full” you have overeaten. Instead, you want to eat where you are “content”. On a scale of 1–10 where 10 is really overfull, you want to be a 5. Everyone is different as far as where this number falls, but if you are eating mindfully — chewing, engaged in your meal and not your phone, tv, or some other distraction — you will intuitively know where that falls. I also like to buy 6-inch wide bowls that help me be mindful of the amount I am eating. It’s a great simple tool that helps you keep yourself in check. The more you practice this, the better you will be at it and quickly learn what feels best.