7 Steps to a Healthier YOU!

7 Steps to a Healthier YOU!

[cs_content][cs_section parallax=”false” style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][cs_text]As the saying goes, Rome wasn’t built in a day, and for many people, building a healthier lifestyle doesn’t happen overnight either – but rapid change is possible, when you have a roadmap. Here are my favorite steps to help you get on a healthier path. Start with just a few or try them all at once, whichever way fits your lifestyle best. The important take-away here is that you can start taking steps today – your body can’t wait to feel vibrant again – so let’s get started![/cs_text][/cs_column][/cs_row][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”2/3″ style=”padding: 0px;”][cs_text]

  1. Mind your digestion. Digestion begins in the head which is why it is important to engage your senses – look, smell, chew, and really taste your food. You can improve your digestive function by eating mindfully and with awareness. Mindful eating is also the proven way to eating less, enjoying more!
  2. Embrace rhythm. Aim to get in tune with the rhythms of nature as your sleep/wake cycle and pattern of eating can make a difference to your health. Instead of grazing through the day, experiment with “three square meals a day,” and adding a high-quality snack, but only if physically hungry.
  3. Nourish your flora. The multi-tasking beneficial bugs that make up the flora in your digestive tract thrive on high-fiber foods. Aim to obtain at least 30 grams of fiber per day, easily achievable when you plant-center your plate.
  4. Up your W (whole foods): P (processed foods) ratio. Strive for whole food choices as nature intended vs. processed foods loaded with sugars, toxic fats, additives and chemicals. Take an inventory of your kitchen including the foods in your fridge, freezer and pantry. Are there more whole foods than processed foods? Do the packaged foods you have pass a “clean foods” litmus test?
  5. Balance your macros. Carbs, proteins and fats are energy-providing nutrients that power up your day! A balance of these “macros” at each meal can make a big difference in your energy level, blood sugar and blood lipids.
  6. Maximize your micros & phytos. Vitamins and minerals such as B-vitamins, magnesium, zinc and others drive many of the body’s most important metabolic reactions, including your ability to detoxify. Obtaining optimal amounts through food is key! “Color-coding” your daily vegetable and fruit intake is a simple strategy to ensure a diverse supply of phytochemicals that deliver antioxidant and anti-inflammatory benefits.
  7. Cultivate your personal blue zone. A plant-based diet is one of the key longevity contributors in the “blue zone hotspots” around the globe. Movement/exercise, resiliency, relationships and spirituality are other “nutrients” that partner with a whole foods diet to support health and healing.

[/cs_text][/cs_column][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/3″ style=”padding: 0px;”][x_image type=”none” src=”https://cmbm.org/wp-content/uploads/2015/01/seven-wellness-tips-kathie-swift.jpg” alt=”” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][/cs_column][/cs_row][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][cs_text]We want to help you start the new year right with these tips for a healthier you from our Food As Medicine Education Director Kathie Swift, MS RDN LDN. For more great tips for the new year, visit Kathie’s blog. Hope you and yours have a wonderful New Year![/cs_text][/cs_column][/cs_row][/cs_section][/cs_content]

About the Author(s)

Kathie Madonna Swift, MS, RDN, LDN

Kathie Madonna Swift, MS, RDN, LDN, is a leading educator, innovator and practitioner in the field of integrative medical nutrition. She has been the Education Director of Food As Medicine since the programs founding in 2001. She is co-author with Gerard Mullin, MD, of The Inside Tract: Your Good Gut Guide to Great Digestive Health and is a Senior Nutritionist at the Kripalu Center for Yoga and Health and Dr. Mark Hyman’s Ultrawellness Center.

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