This month nutritionist and Clean Plates founder Jared Koch is offering weekly tips to help you meet your health goals in 2012. See last week’s tips, and read this week’s tips below.
This week, give these healthier habits a try:
1. Try green juice. Drinking juice made from green veggies is a great way to replenish your body with a large dose of nutrients. Sound gross? It’s not, we promise — many juice bars sweeten their green juices with fruit, and you can do the same at home. Healthy Crush offers up a good recipe for a simple green smoothie. Try having a green juice as a snack or to replace one meal.
2. Make lemon water your friend. Start your day with a glass of room-temperature water with a wedge of organic lemon. In addition to giving you a hydration boost, lemon water helps alkalize your body (most disease occurs when the body is in an acidic state).
3. Experiment with breakfast. Experiment two days this week with each of the following types of breakfasts, and notice how you feel immediately afterward, as well as how long it takes you to feel hungry again.
- High Carb Breakfast like oatmeal or cereal
- High Protein Breakfast like eggs
- Mix of Carbs and Protien like oatmeal with a scoop of almond butter
The goal here is to build body awareness—some of us metabolize carbohydrates most efficiently, while others make better use of protein, or a mix of the two. Start to learn how your body works best.
4. Relax and breathe. Pause before each meal to do the following deep breathing exercise:
- Breathe in for a count of 4.
- Hold your breath for a count of 7.
- Exhale for a count of 8.
- Repeat for one minute.
When we’re stressed out, our system is flooded with cortisol, which interferes with digestion and weight loss. Entering a relaxed physiological state helps our bodies extract as much nutrition as possible from the food we eat. You can also try this exercise throughout the day whenever you begin to feel tense.
5. Watch Food, Inc. Part of making a commitment to healthier living is educating yourself about health, nutrition and sustainability so you can make more informed choices. This week, I recommend checking out Food, Inc., if you haven’t already seen it—a wonderful documentary about our food system from the folks at Participant Media.
As I said last week, remember that big change comes from small steps. Don’t worry about perfection—just try your best, and if you make an unhealthy choice, skip the guilt, recommit to your goals and move on.
Good luck this week, and have fun!
Image by Flickr user Food Thinkers.