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9 little steps that can improve your health fast!

Dr. Joey Shulman | posted Tuesday, Jun 23rd, 2015

Feeling overwhelmed about how to improve your health? If so, this article is for you! All you have to do is start small with the simple steps outlined below.

1. Eat more salads – With the summer approaching, our palate tends towards fresh, raw foods. To boost your mineral, vitamin and anti-oxidant intake, get creative with your salads! Examples to include:

  • Leafy greens: spinach, romaine, watercress, kale, butter lettuce and arugula
  • Colourful vegetables: cherry tomatoes, peppers, cucumbers, broccoli, peas, artichokes
  • Fruits: sliced apples or pears, dried cranberries, blueberries or strawberries
  • Healthy fats: walnuts, almonds, pine nuts, pecans, avocados and/or oil-based dressings
  • Protein: grilled chicken, tuna, salmon or goat cheese

2. Include probiotic foods into your diet – Probiotics are the “good” bacteria that are beneficial for optimal digestive health, are beneficial for weight loss and for overall immune system function. Probiotic foods and beverages include yogurt, kefir, sauerkraut, miso, tempeh and kombucha tea.

3. Breathe deeply – It is very hard to feel tense and stressed while belly breathing. Breathing deeply through the nose switches your nervous system into a parasympathetic response that calms your nerves and is overall good for your immune system.

4. Go nuts – Eating a handful of nuts (approximately 15) has been shown to help prevent heart disease and be very beneficial for weight loss. In fact, the New England Journal of Medicine recently published findings that eating a handful of nuts per day could possibly extend your life. Unsalted and raw walnuts, almonds, cashews and pistachios are all great options.

5. Get outside – Studies show the best way to lower the release of your stress hormone cortisol is to get into the great outdoors! Spending time in nature will do wonders for your overall health and your sense of wellness.

6. Love thy raw – Fruits and vegetables in raw form contain an abundant amount of phytochemicals (plant nutrients that fight disease), minerals and vitamins. Try to eat a minimum of 2-3 raw food options per day. Eating raw can be as easy as having blueberries at breakfast, an apple for snack and a big salad at dinner.

7. Strengthen your core musculature – Core strengthening exercises will tone back muscles, abdominal muscles and muscles around the pelvis. This will result in better posture and a flatter looking tummy. If inclined, a few private pilates classes can teach you how to isolate and strengthen your deep core muscles. Alternatively, the simple plank pose done at home can also isolate your core effectively.

8. Listen to music – Whether you prefer rock, country, R&B or classical music, having your own personal dance party can be good for your health! Listening to music can elicit an endorphin release which helps to lower blood pressure and improve mood.

9. Chew your food carefully – When it comes to your health, you are only as healthy as your pipes. In other words, you are only as healthy as you are absorbing and digesting. Instead of rushing through your meals or snacks, be mindful of slowing down and chewing your food carefully. This one simple step is very effective in reducing signs of bloating and to get you to eat a little bit less.



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