Never too late…

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Please whatever you do don’t let yourself get discouraged or think that it is too late to make positive health and lifestyle changes because it’s not.

Making small changes every day will have a huge impact on your health. You don’t have to do everything at once but you do need to start. Here are just a few ideas of small changes you can make that will have a big impact.

Sugar: limit refined carb count to 60-72g carbs per day. Cut out processed foods just by doing this you can avoid refined sugars, high fructose corn syrup, white flour and artificial colors and flavors.

Fiber: try to get 30-50 grams of fiber per day, this becomes much easier when you are eating vegetables and fruits. Sources of fiber include: fruits, vegetables, whole grain, whole wheat, oat bran, barely, nuts, seeds, beans, lentils,

Water: Make sure to drink enough water, if you are feeling hungry, tired, crabby try to drink some water first, often times thirst can be confused with hunger. See my post on hydration.

Eat frequent small meals through out the day, this will help to maintain stable blood sugar as well as satiety. Make sure to include a lean protein (plant or animal), healthy fat and fiber

Healthy Fats: choose avocado, grass fed butter, avocado oil, flax seed oil, olive oil, almonds, walnuts, pumpkin seeds etc.

Exercise: Walk or stretch daily. Do weight bearing exercises, yoga, pilates…

Food Log: Track your food this will keep you honest and on the right track. You will be amazed at the changes that will happen if you maintain awareness of what you are putting into your body. A food log is also a great way to track symptoms that may accompany things you are eating which can help you identify any food sensitivities you may have.

Relax: Meditate, hike in the woods, read a book, listen to music, de-clutter, say No, spend time with your family, have fun, get out in the sunshine, laugh…find what speaks to you heart and calms your soul.

We would love to support you on your wellness journey.

Call: (502) 209-7955 or email: [email protected]