The bittersweet plant, also known as climbing nightshade, pops up along a certain stretch of the country road that I walk. The tangle of vines, from which bright red berries hang, is beautiful…and often ends up on our fireplace mantle as a decorative element.

Bittersweet symbolizes truth, honesty and, energetically, is considered to be protective against evil.

“Bittersweet” is also how I would sum up my 2019. It was a year of finally seeing—and accepting—some hard truths about certain relationships that negatively affected my health. I have Hashimoto’s, an autoimmune thyroid disease, and the thyroid is exquisitely sensitive to stress of any kind.

Relationships = Energy.  As much attention as we give to food, movement, sleep and other healthy habits, we also need to recognize that our relationships can affect our health positively or negatively in a big way. Toxic relationships, in particular, can hurt our health.

If you made health resolutions on January 1st from which you have already strayed, you may also want to consider the relationships in your life. Are they supporting or undermining your health?

In a 2015 study, older adults reported poor or worsening self-rated health when they experienced “negative social exchanges”. These interactions are characterized by insensitive or unsympathetic behavior from others; receiving unwanted advice from others; failing to get support when it is most needed; or; being rejected or neglected by others.¹  Negative social exchanges have also been linked with increased risk of heart disease; a rapid decline in health; worse recovery after surgery; declines in cognitive functioning and even increased risk of death.²

Being constantly engaged in negative social exchanges triggers the release of stress hormones, like cortisol, in the bloodstream, which activates your body’s “fight or flight” response. When your stress hormones are chronically high, this creates inflammation in the body. Inflammation is at the root of most health conditions and diseases.³
For example, adverse (negative) close relationships may increase risk of heart disease.

In one study, 9,000 British Civil Service workers (men and women, aged 35 to 55) were surveyed about different negative aspects in their close relationships. Even after taking into account weight, employment status, work stress and other health behaviors, participants who reported “adverse” close relationships had a 34% increased risk of developing heart problems.⁴

A 2016 study of 1,326 couples, who were married or co-habiting, supports this finding. Researchers found that negative relationship quality (as perceived by both members of the couple) was associated with increased blood pressure, a risk factor for heart disease.⁵

Being discriminating about with whom you choose to share your energy is also key to your health and well-being.

Here is what I learned about protecting my personal energy…

1.  Offer your advice and help (especially around health) only to those who truly want it and who are ready and willing to receive it—with appreciation and an open mind.

I learned this the hard way. When I tried to help a family member who wanted my help with her condition, I was shocked by the abusive ear-lashing she gave me …apparently, I did not tell her what she wanted/expected to hear (she valued conventional protocol over making simple food and lifestyle changes).

2.  Don’t measure your worth by people who don’t understand you.

Whether you start making healthier food choices; choose to be sober-curious by saying “no” to alcohol; or, decide to quit smoking, your choices can invite judgement, criticism and, sometimes, derision, from family, friends and colleagues who don’t understand. Maybe they stop including you at functions. Maybe YOU discover that your love of cheesecake, margaritas or a smoke was the only thing you had in common. Let it go. It is human nature to resist change. Don’t let the opinions/judgements of people who don’t understand your journey distract you or pull you down. You are on a different path. Connect with those who can support and appreciate you as evolve and work through your stuff.

3.  Sometimes, it’s about them—not you!

Don’t take negative commentary personally, especially from someone who hasn’t walked in your shoes. Last summer, someone to whom I was once close, said disparagingly, “You are ‘obsessed’ with your health”. That cut deep. I manage my autoimmune disease through regular blood work; food choices; lifestyle habits; and mindset. When I don’t make mindful choices, I feel it…by way of zero energy, brain fog, low mood, viral infections and other symptoms. I do not need to justify why my health is a priority. I realized, too, that this comment came from someone who lacked empathy, curiosity and appreciation for my personal health journey—and who also had anxiety and fear around their own unaddressed health issues. Projection. Transference. Yep….sometimes, it’s about them—not you!

4.  Set healthy boundaries …understand who and what makes YOU feel energized, balanced and vital.

Saying “NO” politely but firmly to people or situations that make you feel overextended, uncomfortable, resentful or simply bad about yourself, is empowering and one of the best forms of self-care.

5.  Release toxic, energy-draining relationships.

This is a big one! Toxic relationships can drain us of energy; make us question our own self-worth; and take a toll on our health. These might be relationships where you make all the effort and there is little or no reciprocity. You might be in a relationship with someone who lacks the ability to identify with and understand how YOU feel; this might be  a relationship with a narcissistic-type personality, where it’s all about the other’s person’s constant need for attention, praise and/or sense of entitlement.  Or, any relationship where you are constantly disparaged, criticized or belittled. I’ve done a lot of work here. Start identifying, acknowledging and saying “good-bye” to toxic relationships.

Sources

^1,2 American Society on Aging.
³   Frontiers in Human Neuroscience. June 20, 2017
⁴  JAMA Internal Medicine. Oct. 8, 2007
⁵  The Journals of Gerontology Series B.  Volume 71, Issue 5, September 2016, pp. 775–785

In my twenties, for example, receiving (or giving) health or wellness-themed gifts were the furthest thing from my mind.

I remember eagerly unwrapping the first Christmas gifts from my then-boyfriend of six months. What I got: a 3-piece stainless steel cookware set and a pair of “old lady”-style snow boots with fur trim. Were these gifts practical and functional? Yes. But…I had been anticipating romantic-themed gifts—beautiful flowers, an Italian leather handbag, lingerie, or a surprise trip to someplace warm. So, I was dismayed—and unable to contain my disappointment! At the time, I was a hard-core fashionista who seldom cooked; these gifts felt about as “romantic” as a state-of-the-art vacuum cleaner that a well-meaning husband might give his wife on their 10th wedding anniversary, assuming that she would LOVE it!

Over time, however, my holiday rituals and gift-giving (and gift requests) have evolved in a way to better support my health, especially after being diagnosed with hypothyroidism (underactive thyroid) and adrenal exhaustion in 2013. I learned that some of my favorite holiday traditions were causing me to get sick, have allergy attacks, experience digestive distress, or hormone imbalances, like brain fog, low energy or constant fatigue.

These included:
–Having a live Christmas tree in the house through New Year’s. Decorating a just-chopped Christmas tree was a beloved holiday tradition that we regrettably had to stop once I discovered that live Christmas trees are carriers of mold and triggered my mold allergies during the holiday season. Click here to read my story.).
–Eating cookies, muffins and pies that I baked, myself, throughout the holiday season contributed to low energy and low immunity. The wheat, gluten and sugar in homemade pastries (which I usually ate for breakfast) also caused blood sugar imbalances, resulting in exhaustion, mood swings, sugar cravings and brain fog.
–Inhaling synthetically scented candles, bath products and toiletries, while shopping at big box stores, like Bed, Bath & Beyond, triggered raging headaches and left me exhausted from the toxic exposure.
–Eating dairy, including cheese and yogurt, caused digestive distress, sinus congestion and sinus infections.
–Buying commercial brands (even upscale designer brands) of cosmetics, moisturizers or lotions as gifts for others (or for myself) was exposing the user to endocrine-disrupting chemicals.

Once I know something can cause hormone imbalances or poor health, I cannot ignore what I know. And, it simply doesn’t feel right (or good) to gift others—or myself—with something could be contributing to a state of unwellness in some way.

Fast forward to this holiday season (2018)…I have dropped broad hints to my husband about how much I would love receiving this air purifier as a Christmas gift!

Achieving optimal health is an ever-evolving journey of choices that you make around food, lifestyle, habits and mindset. Whether your health goal is to balance your hormones (so that you have more energy, lose weight more easily, have clear skin, or sleep better); to improve digestion (and say good-bye to acid reflux, constipation, diarrhea, etc.); or to reduce or eliminate uncomfortable symptoms (like joint pain, eczema or migraines), every choice—no matter how big or small—adds up.

The following are holiday gift ideas that can help you take small or big steps toward achieving your health goals (or those of someone you love).

Weight Management & Hormone Balance

Glucometer + One Touch Test Strips + Lancets. Managing your blood sugar is the cornerstone of optimal health. According to the Centers for Disease Control and Prevention (CDC), over 100 million Americans have diabetes or pre-diabetes and are at increased risk for chronic disease and conditions. Take your power back by regularly checking your blood sugar and correcting course, if necessary, with food choices and lifestyle habits.

Scale with weight + body fat%.  An excellent, reliable scale; I’ve had mine for 10 years, and it’s still going strong!

Measuring tape. When it comes to weight management, hormone balance and overall health, your weight only tells part of the story. It is also important to use a measuring tape to familiarize yourself with your body measurements, especially waist size.  A large waist circumference can indicate insulin resistance and inflammation.

Pedometer (Basic).  This basic step counter is a no-frills, low-tech way to track movement. No Bluetooth, smart phone or computer download required. Simply wear on a lanyard around your neck. Its clear, large-print display enables easy viewing of total steps, making it an ideal step tracker for children, adults and the elderly.

Allergies

Air Purifier.  As someone who has struggled with severe seasonal allergies (especially spring allergies), as well as allergies to mold, pollen, animal dander and cigarette smoke, this air purifier, which effectively removes all of the above and more, is high on my personal Christmas gift wish list! I’m very excited about its UltraHEPA, which can capture 99.99% of fine particulate matter (PM 2.5), an air pollutant that that reduces visibility and, at high levels, contribute to hazy visibility.

Neti Pot.  Regularly flushing out your nasal passages with a salt water rinse (contained in a neti pot) can be very beneficial if you suffer from allergies, post-nasal drip, sinus infections or frequent colds. This hand-crafted ceramic neti pot is lead-free and aesthetically pleasing too.  One reminder: always use sterilized water (boiled filtered water that has cooled to room temperature or distilled water) for the saline solution; never use tap water or bottled water.

Gut Health

Tongue Scraper.  Your oral health can directly affect your gut health and vice versa. When you sleep, especially if you snore and/or have sleep apnea, bad bacteria accumulates on your tongue. Scraping your tongue as soon as you wake up is a great way to prevent bad bacteria from ending up in your gut; it also instantly helps freshen breath.

Probiotic.  A high-quality probiotic can help grow a garden of good bacteria in your gut. I like this high quality Probiotic 50B because it is hypoallergenic, dairy-free and soy-free.

Bone Broth.  Bone broth can help heal digestive issues, as well support joint and skin health. This high-quality bone broth is long-simmered (20+ hours), using only 100% grass-fed beef bones or organic chicken bones, organic vegetables and organic herbs.

Blender.  A classic kitchen appliance, a blender is ideal for making easy-to-digest soups, purees and smoothies. Choosing a blender with a glass blender jar also reduces your exposure to hormone-disrupting bisphenal-A (BPA).

Nutribullet.  Effectively pulverizes fruits and vegetables so you get maximum nutrition in smoothies and shakes. Plus, it’s easy to clean and easy to use.

Healthy Cooking

Vegetable Spiralizer.  Budding kid (or adult) cooks will get a kick out of “noodling around” with a spiralizer. Transforming vegetables, like carrots, beets, sweet potatoes or zucchini (“zoodles”) into vegetable “noodles” is a fun and delicious way to enjoy a low(er) carb lifestyle. A spiralizer is a staple in my kitchen!

All-Clad Stainless Steel 12-inch Fry Pan with Lid.  You can poach salmon and chicken in minutes with this versatile non-toxic skillet that can go from stovetop to oven.  No plastic handles.  No hormone-disrupting PFOA (perfluorooctanoic acid)or PTFE (polytetrafluoroethylene) chemicals.

Enamel Cast Iron Dutch Oven (5-1/2 quart).  A worthwhile splurge, this enameled cast iron Dutch oven is an excellent, high quality cookware staple that can last a lifetime (I have two; after 15 years, they still look and work beautifully).  It is ideal for braising vegetables, roasting meats, ragus, and slow-simmered soups and stews—a perfect kitchen tool, especially if you have digestive issues.Ideal for everyday cooking.

Instant Pot.  This is an all-in-one electric pressure cooker, slow cooker, rice cooker and yogurt maker.  Among its many uses, it’s great for cooking large hunks of meat quickly and deliciously (think pork shoulder or lamb shank) or collagen-rich bone broth (great to have on hand through cold and flu season).

Slow Cooker.  Plug and play meals.  Add meat, vegetables and seasonings; set the timer, and dinner is ready when you get home.

The Whole30 Fast & Easy Cookbook. Cooking healthy meals doesn’t have to feel intimidating, hard or time-consuming. Try these Whole30 recipes for fast, easy and tasty nourishment.

Less Plastic = Better Health

Stainless steel straws.  An estimated 500 MILLION straws are used every day in the U.S. alone¹; a 2017 study estimates that roughly 8.3 BILLION plastic straws litter beaches around the world.²  Not to mention, if you’re sipping your green juice or smoothie through a plastic straw, you are exposing yourself to bisphenol-A (BPA), an industrial chemical that has estrogen-mimicking effects and has been linked to cancer in animal studies.³  These stainless steel straws (both straight and bent) come with a cleaning brush and can be used multiple times. A fun stocking stuffer.

Reusable Coffee Thermos.  Obviously, plastic cups contain BPA. Unfortunately, paper cups are often lined with BPA, too. Using this coffee flask could also help save a tree! On days that I drink coffee, I bring this thermos to my favorite organic coffee place and have them make a single espresso right in it. Whether you use it for hot coffee or iced tea, it keeps your beverage piping hot or well chilled.

Glass Water Bottle.  As water bottles go, I’m a big fan of glass as it is 100% BPA-free. Bonus: drinking from glass does not impart an “off” taste the way that plastic and metal water bottles can. This brand is also dishwater-friendly.

Non-Toxic Food storage containers. This may not sound like a sexy gift(!), but plastic food containers—from our home kitchens, to takeout meals—are a common everyday source of BPA that can, over time, negatively affect our hormones and overall health. An excellent non-toxic alternative is glass. Pyrex is relatively inexpensive and widely available. I personally like glass storage containers with snap-on lids. And, silicone storage containers are another option.

Insulated lunch bag.  By bringing your own lunch to work, you can save money, save time and eat healthier. Unlike many insulated lunch bags, this portable lunch tote is free of endocrine-disrupting chemicals, like BPA and PVC (polyvinyl chloride).

Upgrade Your Caffeine

Organic Green, Black or White Teas.  A study published in the Journal of Agricultural and Food Chemistry found that pesticide residues in dry tea leaves can make their way into your cup of brewed tea. In addition to pesticides, popular brands of conventional teabag teas (think Lipton, Celestial Seasonings and Tetley, among others) have been found to contain other toxic substances, including fluoride, artificial ingredients and added flavors. Elevate your tea-drinking experience with this organic loose leaf tea sampler from a tea company that goes the extra mile with their “organic” label by avoiding all pesticides, GMOs, plastic-lined teabags and “natural” flavor sprays.

Better Than Organic Coffee.  Coffee beans are one of the most heavily sprayed crops. These coffee beans come from small, single-origin sustainable farms in Guatemala or Columbia, where the soil has never been sprayed with pesticides.  The beans are also roasted in a way to minimize potential mold-toxins (yes, mold can grow in coffee beans!).

Organic Matcha Tea.  Think of matcha as an espresso version of green tea. Matcha is loaded with antioxidants (even more than green tea because matcha contains nutrients from the entiretea leaf, which is ground into a fine powder). Regular consumption of matcha has been associated with cancer prevention, heart health and improved focus and memory. I always recommend organic “ceremonial-grade” for the best matcha tea experience!

Matcha Whisk Set.  If you get into a matcha tea groove, this bamboo whisk set is a must. Using a regular spoon or whisk to make your matcha simply will not do.  The bamboo whisk not only enhances the matcha tea-making ritual, but it also intensifies the flavor of every verdant sip.

Eat Clean 

100% Grass-Fed & Grass-Finished Meat. Get humanely raised, antibiotic-free, hormone-free, 100% grass-fed (and grass-finished) meat, including beef, pork and chicken, delivered straight to your door. A monthly subscription service. Click here to check out your monthly subscription plan options here.

Smoothie Box. Eating a healthy breakfast is easy with these ready-to-blend frozen smoothies, featuring one full serving of organic fruits and vegetables and collagen protein. Bonus: no added sugars! Click here to check out the Holiday Special: new members get $10 off every smoothie box purchase.

Thrive Market.  From high quality protein powders and bone broth, to gluten-free pastas, olive oil and baby foods, Thrive Market is a one-stop shop for top organic, non-GMO and non-toxic brands. A nominal annual membership fee gives you up to 50% off top organic brands.  New members get 25% off + free shipping on your first order when you SIGN UP HERE.

Feel Better Now!

7-Day Detox.  If the holiday festivities leave you feeling tired, low energy, lethargic, bloated or “heavy”, you can “RESET” body and mind with a whole foods-based detox.  Click here for details and Option 1, Option 2 and Option 3.

Free 15-Minute Consultation (good through Dec. 31st). If you feel confused about how and what eat, you are not alone! Our bodies change over the course of our lifetime, so you may find that what you were able to eat at ages 16 or 26 now causes digestive distress or hormone imbalances that can manifest as symptoms, like acne, rashes, pain, brain fog, weight gain, belly fat or poor sleep.  Or, maybe you want make healthier eating choices and lifestyle habits in the New Year.  If you’ve been thinking about getting support to help achieve your health goals, I am offering a free 15-minute phone consultation until December 31st.  During our time together, we’ll get crystal clear about your main health goals and challenges—and if we sync well as partners in reaching your health goals.  Click here to learn more About Kathryn and Kathryn’s work with clients.

To schedule a consultation.  Please email me at kathryn@kathryn-matthews.com and type “Free Consultation” in the Subject header.  Please indicate the best days and times to speak by phone (e.g., Tuesdays at 1PM and Fridays at 2PM) in your email.

Quality Sleep = Healthy Body & Weight 

You can literally sleep your way to better health. If you (or someone you love) struggles with falling or staying asleep, the following can help…

Blue Light Blocking Glasses. This protective evening eyewear can help protect you from sleep-disrupting blue light emitted by electronic devices, including your TV, computer, phone and other electronic screens.

Blackout Curtains. Light of any kind can interfere with the quality of your sleep.  Blackout curtains help ensure true darkness in your bedroom.

Sleep mask. Even small pinpoints of light can interfere with sleep. This comfortable sleep mask effectively blocks out light. Total darkness increases the production of melatonin, the hormone that naturally makes you feel sleepy.

Ear plugs.  A snoring bed partner or other frightful night noises (blasting music, outside construction, partying neighbors) can prevent you from getting a restful night of sleep.  For anyone who longs to “turn off the noise”, these hypoallergenic ear plugs may be a well-appreciated stocking stuffer.

Relaxing Teas. A bedtime ritual, like sipping a warm cup of tea, can help you wind down from the day and prepare you for sleep. This variety 5-pack of all-organic, stress-relieving herbal teas can help relax body and mind and ensure a successful transition to sleep.

Magnesium. This hard-to-get mineral is rapidly depleted under chronic stress. If you feel anxious or stressed, you will likely have difficulty falling asleep or staying asleep.  Studies suggest that magnesium can calm a racing mind by helping the brain to relax.⁵  If you’re prone to anxiety, supplementing with magnesium in the following forms can help:
Epsom salt bath  
Magnesium glycinate
Magnesium Oil Ultra (8 oz.)

Sources:
¹  National Geographic.  July 2018
²  Science Advances.  19 July 2017; Vol. 3, no. 7, e1700782
³  Reproductive Toxicology.  Vol. 59, Jan. 2016, pp. 167-182
⁴  Canadian Broadcasting Company. March 8, 2014
⁵  Nutrients. 2017 May; 9(5): 429

And, in an era of medical insurance with high deductibles…NOT making the time to care for yourself can cost you—in a big way. Keep reading if you answer “yes” to any of the following scenarios.

Do you have medical insurance with a high deductible for both “in-network” and “out-of-network” providers?

Do you put off scheduling your annual physical because you are “too busy” or you “feel fine”?

Do you shrug off chronic symptoms—such as low energy, anxiety, weight gain, an expanding waist line, yeast infections, brain fog or memory issues, an inability to sleep, joint pain, digestive distress (gas, bloating, constipation, diarrhea)—as a “normal” part of the aging process?

Do you assume that your doctor would surely alert you if you were headed toward a chronic health condition, like diabetes, or an autoimmune disease, such as Hashimoto’s?

Considering that more than 250,000 Americans die each year from medical errors—the third leading cause of death behind heart disease and cancer, according to a 2016 John Hopkins study¹—it is to our detriment to rely solely on medical doctors to tell us what is wrong with our bodies and why we feel the way that we do, whether we feel depressed, panicked, overwhelmed or chronically fatigued.

A visit with a conventional medical doctor is often short (typically, between 9 and 13 minutes, depending on the reason for your visit.²).  Only 11% see a patient for more than 25 minutes. And, more often than not, you will leave that visit with a prescription for a drug, birth control pills or an anti-depressant, which may temporarily relieve your symptoms, but will not address the underlying root cause.

When my client Scott thought he had appendicitis after waking up with excruciating abdominal pain last October, he headed to the hospital emergency room, where doctors performed a manual exam, ran some bloodwork and a urine test.  They concluded that Scott did not have appendicitis and suggested more tests. Conscious of his high medical deductible, Scott declined. He did, however, show me a copy of the lab work that the doctors had run.

I’m not a doctor, but I noted that his liver enzymes were double what they had been just 3 months ago. Yet, according to the lab’s (liberal) reference range, his liver enzymes were still within “normal” range.  I asked Scott if he had been drinking more alcohol, taking OTC pain relief medications (eg, Tylenol, aspirin, ibuprofe­­n), antibiotics, or cholesterol-lowering drugs, all of which can contribute to elevated liver enzymes.  He sheepishly admitted that, yes, because of work-related stress, he had been drinking more.  I asked him to stop drinking alcohol for 30 days.  He did, and almost immediately, his pain subsided.

Scott paid $1,500 out-of-pocket for that emergency room visit.  But because he had invested in working with me on his nutrition and lifestyle habits, he likely saved time and money testing for a costly “condition” that could potentially be prevented by modifying his diet and /or lifestyle.

Unfortunately, you can’t expect your medical doctor to give you nutrition guidance.  If you’ve ever had a doctor tell you to “lose weight”, and that’s the end of his or her advice…you’ll understand. Despite the connection between poor diet and many chronic diseases and conditions, most medical schools in the U.S. teach less than 25 hours of nutrition over 4 years—and less than 20 percent of medical schools have a single required course in nutrition, according to Dr. David Eisenberg, adjunct associate professor of nutrition at Harvard T. H. Chan School of Public Health.³

That’s why self-care is so important.

What exactly is ”self-care”?  Self-care is about identifying what you need to feel your best mentally, emotionally and physically—and then taking steps to meet those needs. Think of your own body as a child assigned in your care. How would you treat yourself then?  By establishing an intimate relationship with your body, you become more attuned to when it feels “off”, and can take proper steps to correct course.  Good self-care can help reduce anxiety and depression, increase productivity, and improve the quality of relationships with yourself—and with others.

Here are 10 important ways to care for yourself:

1.  Know your vital statistics.

Would you start investing in stocks and mutual funds without reconciling your checkbook?  Same idea when it comes to your health. You cannot improve what you do not measure.  This includes your blood pressure, HDL (good cholesterol), triglycerides, weight, waist measurement, BMI (Body Mass Index) and body fat percentage.  I like this scale which measures both weight and body fat percentage. You can also use this hand-held fat-loss monitor to track BMI and body fat percentage.  If you have a dysfunctional relationship with the scale, track your waist measurement.

Your waist size is significant. If most of your body fat is around the waist, you are at increased risk for heart disease and diabetes.⁴

You need to be pro-active about self-care if your waist size is:
–Greater than 35 inches (WOMEN)
–Greater than 40 inches (MEN)

2.  Know your blood sugar numbers.

Type 2 diabetes (T2DM) is a modern-day epidemic.  While being overweight or obese greatly increases your risk of diabetes, thin people can—and do—get diabetes.^{5, 6}  That’s why it’s important to know your fasting blood glucose and your hemoglobin A1c.

Optimal fasting blood glucose:  Less than 85 mg/dLOptimal hemoglobin A1c:  Less than 5.5%

3.  Schedule regular health screenings.

Ignorance is not bliss. On a yearly basis, you want to schedule a comprehensive physical exam and a total-body skin check (for skin cancer). Men will want to regularly screen for prostate cancer (from age 40).  Women can monitor their breast health with manual self-exams and thermography or mammogram screenings (from age 40; earlier if there is a family history of breast cancer).  Colorectal cancer screening (for men and women) generally starts at age 50.

4.  Water yourself.

Many clients in my practice tell me they “forget” to drink water. In our fast-paced lives, drinking water can seem like a no-big-deal oversight. The consequences of dehydration are not trivial, however: fatigue, headaches, constipation, muscle cramping, irritability and/or mental confusion, rapid heartbeat and rapid breathing, among other symptoms. Chronic dehydration can lead to kidney stones and liver and muscle damage. Aim to drink half your body weight in ounces.  I like this easy-to-tote 22 ounce BPA-free glass water bottle for hydrating on-the-go.

5.  Swap out a high-sugar breakfast for a protein-rich first meal.

A “high sugar” breakfast can look like a bagel, toast, cereal, muffins, fruit smoothie, commercial green juices, fat-free yogurt with fruit, or flavored instant oatmeal.  Whether you eat your first meal at 6am or 10:30am, include protein to help stabilize blood sugar and ward off afternoon sugar cravings. Some ways to work in protein: Hard-boiled eggs, a zucchini-tarragon frittata, coconut flour pancakes, hot quinoa porridge, or ground turkey tacos, using lettuce wraps—not store-bought taco shells.  I personally like sardines and avocado, poached salmon, or cast-iron skillet cardamom-spiced chicken tenderloins, paired with leafy greens, for breakfast.

6. Cook for yourself and/or your family.

Preparing home-cooked meals is a nourishing act of self-love and an expression of love.  Here’s why I cook—even when I feel dead tired at day’s end.  Start with one home-cooked meal a week and work your way up. Having a slow cooker and a cast-iron skillet makes it easy to batch-cook in advance or prepare quick and healthy meals on the fly.

7.  Move.

Do you sit at work all day? Then, go home and “relax” by binge-watching Netflix, posting to social media, or surfing the Internet past midnight?  Consider getting up off the couch.  Humans are designed to move.  Our bodies crave movement. I’m not talking about spending hours at the gym or training for a marathon.  Our ancestors were in constant motion—walking, sprinting, carrying (food, wares, their children), chopping and gathering wood, and preparing food.  Excessive sitting (8 to 9 hours a day) is associated with a slower metabolism, higher blood pressure, elevated cholesterol, reduced insulin sensitivity, increased risk of heart disease and weakens the bones.⁷  Studies suggest that 30 to 60 minute of vigorous exercise alone doesn’t eliminate the health risks of prolonged sitting.^8.9  Simply choosing to walk more confers excellent health benefits.

8. Choose to buy and eat organic foods.

Feed your body quality food.  Organic foods contain more nutrients, such as antioxidants and other beneficial compounds, than conventionally grown.

A meta-analysis published in the British Journal of Nutrition found pesticide residue to be four times higher in conventional crops, which also contained a significantly higher concentration of cadmium, a toxic metal and known carcinogen.¹⁰ Unfortunately, pesticides are absorbed by plants and cannot be “washed off”. Characterized as endocrine (hormone) disruptors and obesogens, pesticides have been linked to decreased sperm count, erectile dysfunction, male infertility, ovarian disorders, thyroid problems, decreased fertility in women, low birthweight, obesity and diabetes.  The good news?  Today, affordably priced fresh and frozen organic produce can be found everywhere, from Whole Foods and Amazon, to Target and Wal-Mart.

9.  Sleep!

Shortchanging yourself on sleep means that you’re cheating yourself out of good health.  If you’re doing everything right—in terms of diet and daily movement—yet still struggle with losing weight or healing from an autoimmune disease or chronic health condition, look at your sleep.  Studies link regular, insufficient sleep (less than 6 hours per night) with weight gain, higher body mass index (BMI), obesity and diabetes.  Chronic sleep deficiency can affect mood, weaken your immune system, elevate blood pressure and increase risk of heart disease.¹¹

For many people, alcohol—a glass of wine or a nightcap—is a go-to sedative.  Yes, alcohol can make you feel relaxed and drowsy.  But…in addition to contributing excess sugar calories and placing additional burden on your liver to process it, alcohol disrupts sleep by exacerbating sleep apnea and breathing disorders, and by causing fragmented sleep, decreasing the amount of REM sleep you get. REM is important for memory and processing learning.¹²

Women absorb more alcohol and are especially vulnerable to the sleep-robbing effects of alcohol. Aim for 7 to 8 hours of quality sleep.

10.  Cultivate healthy ways to express or release your emotions.

Too often we stuff down uncomfortable feelings—anxiety, depression, grief, anger, even boredom—with food, alcohol and/or sugar. Connecting with your emotions is an important part of self-care.  Repressing emotions takes a physical toll on your body, manifesting as aches and pains, weight gain, hormonal imbalances, fatigue and anxiety.

You can address your emotional well-being by working with a therapist who feels right for you. In my own health journey, I worked through a deep sense of unrelenting grief with a holistic therapist and reiki practitioner to release and heal that emotion. You can also express or release your emotions through dance, photography, painting, music, writing or meditation. Since the age of 12, I have been journaling, which, as it turns out, can have quantifiable health benefits. In his research, Dr. James Pennebaker, Chair of the Psychology Department at the University of Texas at Austin, found that “expressive writing”—writing your thoughts and feelings about emotionally challenging or traumatic experiences—can help boost immune function, lower blood pressure, reduce symptoms of asthma and arthritis, and improve sleep in cancer patients.¹³

Sources

¹    BMJ 2016; 353:i2139
²    Statista.com 2017
³    Harvard School of Public Health, 2017
⁴   NIH, National Heart, Lung and Blood Institute
⁵   Indian Journal of Endocrinology and Metabolism, Jul 15, 2011
⁶   World Journal of Diabetes, May 15, 2015
^{7, 8} Chris Kresser, The Paleo Cure, 2014
⁹   American College of Cardiology, Cardiosmart.org
¹⁰  British Journal of Nutrition  2014 Sep 14;112(5):794-811
¹¹  Division of Sleep Medicine at Harvard Medical School
¹²  Alcoholism: Clinical and Experimental Research
¹³  American Psychological Association, Monitor on Psychology, June 2002