Many people just don’t know where to start when it comes to living a healthy lifestyle. There is so much information available on the internet that it can be super overwhelming when you are trying to google a simple question and get 4 different answers and opinions. I get so many people asking me where to start and how they can improve their own lives to ensure they are making the most of every day, so I have come up with some simple tips for you to incorporate into your daily lives and to help you on your way to achieving optimal health and feeling fantastic each and every day!
Some of these tips may seem basic or obvious, but I really thought it is important to explain the ‘why’ behind why you should be doing these things rather than just telling you to do them. If you are anything like me, you will always want to know WHY someone is recommending something to you, rather than just telling you what is it without any background information.
So here we go, 12 steps to better health, a happier life and feeling fabulous everyday!
- Drink more water.
Your body is composed of roughly 60% water. This means when we are dehydrated (and most of us spend our days constantly dehydrated to some degree) we are affecting the majority of our body, thus it can and will not perform properly. Our systems can’t function as well without proper water intake. Drinking more water will aid in cancer prevention, clearer mind, stay focused and energised at work and also during exercise, weight loss, less joint and muscle pain, flush out waste and bacteria, prevention of headaches, makes your skin glow and look radiant and feeds your body essential nutrients for circulation.
- Practice cooking
All forms of the term ‘eating out’ such as dining out, ordering take away, eating on the run are becoming more and more popular each year. Going out for a nice dinner used to be a luxury for most and would only happen once a week at a maximum, now days that number is rising and people are eating out 3-7 times week. However, we need to shift this trend and start cooking and eating at home more often. Not only because it is cost efficient, but also because it’s the only way to ensure we know exactly what we are putting into our bodies, its healthier and it has a positive effect on our relationships.
Cooking at home gives us plenty of benefits, including:
– Being able to manage portion sizes
– You know what and how your food was cooked
– You can add protein and healthy fats into your meals
– Its cost effective
– You can choose to incorporate exactly the foods your body is telling you it wants
– You are personally choosing the nutrients that make up your meal
– Cooking at home with loved ones helps to solidify your relationships and makes for great bonding time! - Experiment with whole grains
Grains are an excellent source of nutrients. They contain essential enzymes, plant based protein, iron, dietary fiber, minerals, vitamin E and B and many other complex vitamins that our bodies need to improve our health. Our bodies process and absorb grains slowly therefore they provide us with sustained and high quality energy for many hours. Some gluten-free whole grains include: amaranth, brown rice, buckwheat, wild rice, millet, oats (whole oats or rolled oats), quinoa. - Increase sweet vegetables
Sweet vegetables include carrots, snow peas, sweet potatoes, beetroot, sweet corn and onions.
Adding these sweet vegetables into your diet helps to crowd out less healthy foods you may be consuming. Almost everyone craves sweets, so rather than depending on processed sugar to satisfy your sweet cravings, add naturally sweet foods to your daily diet to satisfy the sweet tooth instead.
Depending on your mood, these vegetables may or may not taste sweet, but they have a similar effect on the body in that they maintain blood sugar levels, reduce sweet cravings and break down animal foods in the body. Eating these foods cooked will make them taste sweeter to the human taste buds rather than consuming them uncooked and raw. - Increase leafy greens vegetables
Everyone knows that you need to eat your vegetables, especially the dark green leafy ones. They are incredibly nutrient dense and healthy for the body. Dark leafy greens are a vital source of antioxidants that are very beneficial to providing weight loss help. They are full of fiber along with vitamins, minerals, and plant based substances that help protect you from heart disease, diabetes and even cancer.
Some of the most popular leafy greens include: spinach, kale, broccoli, collard greens, swiss chard, red and green leaf romaine lettuce, cabbage, bok choy and watercress. - Experiment with protein
Everybody loves protein! As humans we intuitively know that protein increases our sense of personal power, self-esteem and confidence. Protein is the basic building block of the human structure, helping our bodies form muscles, skin and hair. Because of our bio-individuality, protein requirements vary dramatically from person to person. I recommend experimenting with reducing or increasing your protein intake and trying different sources, animal, vegetable, beans and grains, and noticing the impact it has on your body. - Eat fewer processed foods
I think this one speaks for itself. If you are trying to incorporate all or any of the above tips you will naturally be eating less processed foods (hopefully). Processed foods to avoid are often the types that come in a box, can or jar and can be high in added sugars, low in fiber and whole grains, processed with sodium, high in fat or include trans fat and lots of saturated fat. Many of the foods that fall into this category can be remade into a much healthier version at home. Google has recipes for literally anything and everything! - Make a habit of nurturing your body
Take time out each day to really tune in to your body and practice self love. This could be doing yoga, meditation, reading a book, having a cup of tea, having a 30 minute technology detox daily, laying on the floor with your feet up against a wall (this is one of my favs), sitting in nature, the options are really endless. Just find something you enjoy doing on your own and practice nurturing you body each and every day. It will only take 2-3 days of following this habit to notice the benefits. - Have healthy relationships
Build relationships with friends, family and loved ones with whom you develop a mutual connection based on respect, trust, honesty, equality and support. Relationships are a necessary part of healthy living, but it is important to remember that there is no such thing as a perfect relationship. Relationships, from acquaintances to romances enrich our lives and add to our enjoyment of life. Healthy relationships should bring more happiness than stress to your life. They should help you live to be your happiest, healthiest and best self! - Enjoy regular physical activity
The health benefits of regular physical activity are hard to ignore. Everyone benefits from exercise, regardless of age, sex or physical ability. Exercise helps to control weight, combats health conditions and diseases, improves mood, boosts energy, promotes better sleep, enhances your sex life and most of all can be fun and social!
My tips for keeping exercise fun: try to engage in a combination of vigorous and moderate aerobic exercises each week and squeeze in strength training at least twice a week (lifting free weights, using machine weights or doing body weight exercises). - Find work you love
Doing something you love for a living is an essential pillar in living a healthy and happy life. - Develop a spiritual practice
Finding spiritual practices you love and enjoy can help you to decrease stress, calm your mind, deepen your spiritual connection and increase your overall happiness and health. Most people think a ‘spiritual practice’ is meditating for an hour each, day but that is so far from the truth. Here are some easy ways you can begin your spiritual journey and take time for yourself every day: Spend time alone, develop daily rituals and spiritual study, read, move your body, spend time with like-minded souls or step out of your comfort zone.
You do not need to follow these steps in any particular order, they are just here as a guide for you.
Each change you make has a huge impact on present and future you!
You could start off by just picking one step and then moving onto another when you are ready. You could tackle one new step a day, a week or even a month. The choice is yours!
Healthy living is not a short-term diet, it is a long-term lifestyle.
Ash xx
