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Small Steps, Big Changes!

In the fast paced world that we live in it can be easy to neglect our health and wellness. We're so busy racing through our day to day lives! Consider the time you need to spend with family, friends, work, and social engagements that we don't take the time to look after ourselves. It is really no wonder that so many of us are tired and run down. What are some simple things that we can do to improve our quality of life?



You've heard it a million times and you will probably hear it a million more - drink more water!



Think about it: The human body is 72% water. A 5% drop in fluids creates a 25-30% loss in energy. A 15% drop in fluids causes death! At this point in time 66% of us aren't drinking enough water, so over half the population isn't running on all six cylinders to begin with before things like bad air, bad food, and stress even have a chance to take their toll.


It is not really as difficult as we want to make it. Just drink one glass of water every hour or so and you will notice a huge jump in your energy levels.



A little known fact is that heating food above 116∞F destroys much of the nutrient content. Considering that we already aren't eating enough veggies, don't you think that is a big problem? Nutritionists recommend five servings of fresh vegetables per day. How many of us are actually taking that advice?


A great way to get the nutrients found in fresh veggies without spending all day at stove or eating raw celery sticks is to juice your veggies. Make sure that you own a good juicer (some juicers expose vegetables to heat created by friction during juicing, which breaks down important enzymes), grab some fresh vegetables and drink your way to good health. It takes a fraction of the time (there is no cooking involved, for one thing) and it is convenient. You can take your juice to work and even give some to the littles for school lunches!


Wheatgrass in particular is an excellent source of nutrition. It is high in chlorophyll (sometimes described as "plant blood" because it closely resembles human red blood cell molecules) and has over 100 elements that the body needs. Fresh grains are another excellent source for vitamins and minerals.



Exercise is another dirty word for most of us. The thing is, exercise doesn't have to be horribly time consuming or mind-numbingly boring. There are plenty of options.


Years ago gyms usually offered sweaty dingy weight rooms and aerobic classes. Now you can add water aerobics, yoga, pilates, Zumba, step classes and a whole range of new workout options.


If you don't really have the time or money for the gym, or prefer to spend your mornings/nights at home, then try an exercise bike or walker. I would be lost without my exercise bike! Let me tell you! I set it up in front of the television and peddle away while binge watching my favorite crime shows. Just make sure you get your heart rate in the desired range based on your goals.





If, like me, you are still recovering from surgery or an injury, you might like to consider some invaluable advice that I got from my doctor:


If that injury or surgery is slowing you down, it can be a beast to just do the most minimal amount of exercise in a day. The danger is that inactivity leads to further loss of energy, which becomes a self-perpetuating cycle until you can barely get off the couch.


An excellent way to get back into a physical routine is to start slowly. Ridiculously slowly! For the first couple of weeks, walk/ride for 5 minutes per day - exactly 5 minutes, no more, even if you think you could continue. When the 2 weeks are up, increase to 7 minutes, then 10 minutes, 12 minutes - continue to gradually increase your activity until you're at a level that you're comfortable with.


It may sound a little silly, but it works. In effect, you trick your body into producing more energy. You're building your exercise time up so slowly that your body doesn't really realize what is happening. Follow this method and, before you know it, you will be comfortably exercising within your limits every day.


Now, this is just the basics! If you can rearrange your life a little to allow for better eating habits and a little exercise, and if you remember to just drink a glass of water every half hour or so, you will be well on the way to living a healthy life. On a final note, don't forget to take some quiet time for yourself. Meditating is an excellent way to minimize stress. You don't have to sit around for hours, just give yourself 5 minutes of quiet time every day and even in the shower, if that is the only place where you can get time out and have a little catch up with yourself.


And, last but by no means least, laugh! In fact, laugh like you are in the middle of a sitcom audience the louder the better! You'll be amazed at how much such a simple thing can lift your spirits!


Still need help getting on the right track? Get with my awesome team at Align Health Guaranteed to get you together in every area!





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