Short Version...
Long Version...
1. SWEAT!
Yes, if you have bothered to look at the title of this blog, you knew that SWEAT would be the very first thing on this list. Here's why I'm so obsessed: When you exercise, i.e. sweat, you help regulate the hormones in your body, you increase your sensitivity to insulin (which lowers your risk of diabetes), and you promote a healthy brain. If that's all you needed to know, go ahead and stop here. If you like more details, keep going!
Let's talk hormones- they can improve our mood, help us sleep, give us a sex drive and help us concentrate OR they can make us tired, overweight, cranky and foggy headed. If our hormones are out of wack, it affects everything. Thyroid issues are on the rise and sweating (especially at 70% of max effort) is shown to increase the circulation of our T4, fT4 an TSH. If you are like me and want the actual research, here's the full study: Exercise intensity and its effects on thyroid hormones.
Now, let's discuss insulin. We all know that excess insulin can cause some serious problems. It increases our chances of Type 2 Diabetes and Cardiovascular Disease. Regular cardiovascular exercise has been shown to significantly increase insulin sensitivity. Check it out here: Effects of Exercise on Gylcemic Control.
My favorite reason- EXERCISE MAKE YOU SMARTER! Despite popular belief, we do continue to produce new brain cells in the hippocamus throughout adulthood. This study found that older mice who ran on a wheel learned faster and created more new neurons in their brains than those who did not.
2. SMILE
What can I say, when I find a good catch phrase, I still with it! Seriously, smiling improves your mood! When I push my clients and my students to smile, I know sometimes they get annoyed with me. I don't care. Its good for your soul. It will make you happier. Don't believe me, check out this study and this study. Then smile. Like, right now. :D
3. DRINK WATER
You know this. Need more? Go here.
4. EAT VEGETABLES
Notice that I did NOT say FRUITS and VEGETABLES. Somehow, people always hear "fruits and vegetables" and completely forget the second part. Not that I have anything against fruit, but its still fructose (sugar) and they do still affect the insulin in your body. Depending on your body type and genetics, that may or may not make a difference in your health. I'd love to point you to a controlled academic study here, but the sad truth is that even dietary studies lump vegetables and fruit in the same category. Want to know why? At the risk of sounding like a crazy conspiracy theorist- There is no drug company out there pushing for a study on the effects of vegetables on your health. Wellness has no profit margin and funding for such studies are difficult to find. That doesn't change the fact that you need vitamins in your diet and you don't need a big dose of sugar to go with it. Eat your vegetables. Seriously. There have been studies on the diets of ancestors and unless your entire genetic line is from somewhere very tropical, like Hawaii, your ancestors probably did not eat 4 servings of fruit every day year round.
5. SIP BONE BROTH
This is the one I get the most questions about. Honestly, I've read about bone broth for years, but it wasn't until recently that I finally incorporated it into my daily healthy habits. Now, I make a fresh homemade batch about every 3 weeks and then freeze into 3 serving containers. I just take them out and thaw in fridge as I need and I drink 1 cup a day. Sometimes 2 if my joints are hurting or if I feel that I have overtaxed my body. My bone broth is made from Grass FINISHED beef bones and I'll be putting up a video later this week on the simple recipe. If you don't want to make it yourself, you can order a dehydrated version from a reputable company. Here's a link for brand that you can stick in your keurig: Lono Beef Broth.
Yes, if you have bothered to look at the title of this blog, you knew that SWEAT would be the very first thing on this list. Here's why I'm so obsessed: When you exercise, i.e. sweat, you help regulate the hormones in your body, you increase your sensitivity to insulin (which lowers your risk of diabetes), and you promote a healthy brain. If that's all you needed to know, go ahead and stop here. If you like more details, keep going!
Let's talk hormones- they can improve our mood, help us sleep, give us a sex drive and help us concentrate OR they can make us tired, overweight, cranky and foggy headed. If our hormones are out of wack, it affects everything. Thyroid issues are on the rise and sweating (especially at 70% of max effort) is shown to increase the circulation of our T4, fT4 an TSH. If you are like me and want the actual research, here's the full study: Exercise intensity and its effects on thyroid hormones.
Now, let's discuss insulin. We all know that excess insulin can cause some serious problems. It increases our chances of Type 2 Diabetes and Cardiovascular Disease. Regular cardiovascular exercise has been shown to significantly increase insulin sensitivity. Check it out here: Effects of Exercise on Gylcemic Control.
My favorite reason- EXERCISE MAKE YOU SMARTER! Despite popular belief, we do continue to produce new brain cells in the hippocamus throughout adulthood. This study found that older mice who ran on a wheel learned faster and created more new neurons in their brains than those who did not.
2. SMILE
What can I say, when I find a good catch phrase, I still with it! Seriously, smiling improves your mood! When I push my clients and my students to smile, I know sometimes they get annoyed with me. I don't care. Its good for your soul. It will make you happier. Don't believe me, check out this study and this study. Then smile. Like, right now. :D
3. DRINK WATER
You know this. Need more? Go here.
4. EAT VEGETABLES
Notice that I did NOT say FRUITS and VEGETABLES. Somehow, people always hear "fruits and vegetables" and completely forget the second part. Not that I have anything against fruit, but its still fructose (sugar) and they do still affect the insulin in your body. Depending on your body type and genetics, that may or may not make a difference in your health. I'd love to point you to a controlled academic study here, but the sad truth is that even dietary studies lump vegetables and fruit in the same category. Want to know why? At the risk of sounding like a crazy conspiracy theorist- There is no drug company out there pushing for a study on the effects of vegetables on your health. Wellness has no profit margin and funding for such studies are difficult to find. That doesn't change the fact that you need vitamins in your diet and you don't need a big dose of sugar to go with it. Eat your vegetables. Seriously. There have been studies on the diets of ancestors and unless your entire genetic line is from somewhere very tropical, like Hawaii, your ancestors probably did not eat 4 servings of fruit every day year round.
5. SIP BONE BROTH
This is the one I get the most questions about. Honestly, I've read about bone broth for years, but it wasn't until recently that I finally incorporated it into my daily healthy habits. Now, I make a fresh homemade batch about every 3 weeks and then freeze into 3 serving containers. I just take them out and thaw in fridge as I need and I drink 1 cup a day. Sometimes 2 if my joints are hurting or if I feel that I have overtaxed my body. My bone broth is made from Grass FINISHED beef bones and I'll be putting up a video later this week on the simple recipe. If you don't want to make it yourself, you can order a dehydrated version from a reputable company. Here's a link for brand that you can stick in your keurig: Lono Beef Broth.
Bone broth (technically its stock. Yes, foodies, I know it isn't properly named. I'm sorry. I didn't (mis)name it, but the professional nutritional world calls it "broth" and so I'm sticking with that.) is a powerhouse of essential nutrients. It contains bone marrow, collagen, cartilage, gelatin, protein, calcium, essential fatty acids and so much more. Its been proven to help heal the gut, increase red blood cell counts, and improve bone density. Want some more detail? Check out this article. While it took a bit of adjusting for me to get over the look of it (its gelatinous from the fridge- ew!) and the taste wasn't my favorite, now that its a regular habit, I do look forward to sipping my cup of bone broth every day. I put garlic salt and fresh Parmesan cheese at the beginning, but now I just add a little bit of garlic salt.
6. PRACTICE GRATITUDE
Positive Psychology is an emerging area of study and gratitude has shown to reduce stress, improve resiliency, and improve overall mood. Check out this study on positive effects of gratitude. I recommend writing what you are grateful for as a part of your daily journal. In fact, I require that my personal training clients practice gratitude as a part of their journey to health. Here's the Sweat and Smile log that I use in fitness challenges. Feel free to download it and stick it on your mirror, your fridge or by your bedside; wherever you will remember it the best.
7. SLEEP AT LEAST 7 HOURS
Sleep is so often overlooked in our health. We know its important, we know we function better when we get it, but it is overall undervalued. Did you know that lack of sleep or poor quality sleep can slow your metabolism? If you went without sleep for 24 hours, your fasting glucose would look worse than a Type 2 Diabetics. Lack of sleep can destroy your gut microbiome which effects everything from your mood to your vitamin levels. When we are sleep deprived, our job performance is low and our decision making skills are severely hindered (hello potato chips and ice cream!)
8. PRACTICE POSITIVE SELF TALK
The way we talk to ourselves can affect our performance, our hormones and our overall mood. Talk to yourself like you would your best friend or a sibling (assuming you speak nicely to your sibling!) We say mean things to ourselves that we would NEVER say to someone else. It might feel cheesy or silly at first, but just roll with it. Sports psychology research has shown that it makes a difference. Professional athletes use this technique all the time, so why would you be embarrassed about it? (Check out this study.)
9. SUPPLEMENT YOUR DIET
If you have followed me for awhile now, you know how important supplementation is. Even if you eat a fantastically clean diet full of well sourced meats and organic vegetables, the fact is that the foods we eat just don't have the same nutrients that they used to. Also, most people who *think* they are eating healthy, still have some major gaps in their vitamins and minerals. The proper supplementation ensures that your body is performing at its best and if you are trying to lose weight, you need to make sure you aren't deficient in nutrients. I strongly encourage you to do your OWN research and find the best supplementation. Check ingredients and the company itself. The FDA does not regulate supplement. Let that sink in. You could buy a capsule full of sawdust that claims its Vitamin D. There is no government agency actually ensuring it is what it says it is. That's why research is so important. You can't rely on Amazon reviews here. Look for third party (meaning, no company is paying them for the results) reviewing companies. I like www.foodfacts.com and labdoor.com.
I supplement with Shakeology and I have for the last 8 years. My kids drink it, my sister drinks it, my mom drinks it... you get the picture. (***Hey! Guess what? I make money off of this. Does this change what I recommend? Not really, but I would understand why you might be skeptical. YOU SHOULD BE! Be skeptical of everything. I would never recommend anything that I don't personally love and believe in, but I love it when people do their own research. Here's my video on it if you want to know more. As always, you can message me with any questions.)
10. GET SOME SUNSHINE
Everyone is happier on pretty, sunny days. That's because sunshine helps us create Vitamin D in our bodies. It doesn't take much; just 20 minutes will do wonders. Sunshine is found to be one of the biggest predictor of positive behavior. If you live in an area that doesn't get sunshine or its a rainy season, I do still recommend supplementing with Vitamin D, but that's not a replacement for getting outside. Take the dogs for a walk. Ride a bike. Play kickball with your kids. Sit by the pool and chat with a friend. It will do your heart some good!
6. PRACTICE GRATITUDE
Positive Psychology is an emerging area of study and gratitude has shown to reduce stress, improve resiliency, and improve overall mood. Check out this study on positive effects of gratitude. I recommend writing what you are grateful for as a part of your daily journal. In fact, I require that my personal training clients practice gratitude as a part of their journey to health. Here's the Sweat and Smile log that I use in fitness challenges. Feel free to download it and stick it on your mirror, your fridge or by your bedside; wherever you will remember it the best.
7. SLEEP AT LEAST 7 HOURS
Sleep is so often overlooked in our health. We know its important, we know we function better when we get it, but it is overall undervalued. Did you know that lack of sleep or poor quality sleep can slow your metabolism? If you went without sleep for 24 hours, your fasting glucose would look worse than a Type 2 Diabetics. Lack of sleep can destroy your gut microbiome which effects everything from your mood to your vitamin levels. When we are sleep deprived, our job performance is low and our decision making skills are severely hindered (hello potato chips and ice cream!)
8. PRACTICE POSITIVE SELF TALK
The way we talk to ourselves can affect our performance, our hormones and our overall mood. Talk to yourself like you would your best friend or a sibling (assuming you speak nicely to your sibling!) We say mean things to ourselves that we would NEVER say to someone else. It might feel cheesy or silly at first, but just roll with it. Sports psychology research has shown that it makes a difference. Professional athletes use this technique all the time, so why would you be embarrassed about it? (Check out this study.)
9. SUPPLEMENT YOUR DIET
If you have followed me for awhile now, you know how important supplementation is. Even if you eat a fantastically clean diet full of well sourced meats and organic vegetables, the fact is that the foods we eat just don't have the same nutrients that they used to. Also, most people who *think* they are eating healthy, still have some major gaps in their vitamins and minerals. The proper supplementation ensures that your body is performing at its best and if you are trying to lose weight, you need to make sure you aren't deficient in nutrients. I strongly encourage you to do your OWN research and find the best supplementation. Check ingredients and the company itself. The FDA does not regulate supplement. Let that sink in. You could buy a capsule full of sawdust that claims its Vitamin D. There is no government agency actually ensuring it is what it says it is. That's why research is so important. You can't rely on Amazon reviews here. Look for third party (meaning, no company is paying them for the results) reviewing companies. I like www.foodfacts.com and labdoor.com.
I supplement with Shakeology and I have for the last 8 years. My kids drink it, my sister drinks it, my mom drinks it... you get the picture. (***Hey! Guess what? I make money off of this. Does this change what I recommend? Not really, but I would understand why you might be skeptical. YOU SHOULD BE! Be skeptical of everything. I would never recommend anything that I don't personally love and believe in, but I love it when people do their own research. Here's my video on it if you want to know more. As always, you can message me with any questions.)
10. GET SOME SUNSHINE
Everyone is happier on pretty, sunny days. That's because sunshine helps us create Vitamin D in our bodies. It doesn't take much; just 20 minutes will do wonders. Sunshine is found to be one of the biggest predictor of positive behavior. If you live in an area that doesn't get sunshine or its a rainy season, I do still recommend supplementing with Vitamin D, but that's not a replacement for getting outside. Take the dogs for a walk. Ride a bike. Play kickball with your kids. Sit by the pool and chat with a friend. It will do your heart some good!
That's my 10 TEN! Are there more? OF COURSE, but these are what I suggest that my training and nutrition clients start with and then we improve health from there. What habits are you nailing? What are you still struggling with? Any habits that you feel like should have made the top ten? As always, I love to hear from you.
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