5 TIPS FOR HEALTH  & WELLNESS

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WATER

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• Drink half your weight in water (good idea to build-up, start small)

• Try adding in the juice of 1/2 a lemon and a 1/4 tsp of Himalayan salt to 12oz to balance electrolytes-also great for digestion and weigh loss-best if taken first thing in the morning

Signs of dehydration

• dark urine-want it to be as clear as possible

• feeling thirsty-means you are already dehydrated

• cravings-especially for sweet sugary foods (try drinking a glass of water before, then if you are still hungry, eat)

• dry skin

• ​constipation-not enough water will clog up the pipeline system

SLEEP

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• essential to get good quality sleep..7-8 hours a night if you can, but it's really about finding that magic number for you

• don't hit snooze-when you hit snooze you fall back into another sleep cycle (lasts anywhere from 90-120 mins) then your pulled out and it takes a while to get out of that groggy feeling

• create a dark room or try an eye mask

• make your bedroom cool - 65 is ideal give or take (If the temperature in your sleeping environment is too hot or cold, it may affect the drop in your body’s internal temperature and cause you to have disrupted sleep)

• try to stop drinking alcohol 2-3 hours before bed, perhaps also try just drinking on weekends

• I love Calm which is magnesium citrate, and I add magnesium glycinate- they have a calming effect on the body. Always clear any supplements you start with a doctor first

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EXERCISE

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• our bodies need to move every day

• important for our health,heart, mood, and immune system

• weight-bearing exercises are important for building bone density, especially for women

• so many great online options with free trials 

• I have a list of all the ones I like and have tried in my newsletter section

• if lacking motivation, get an accountability partner. Partner up with a friend and keep each other accountable to your goals​

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MEDITATION/SELF CARE

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• meditation can be  a great stress reliever-stress can wreak havoc on your body & immune system

• self-care is so important. Make time to take a grown-up time out 

• gratitude- it's easy to get caught up in what is wrong today, but saying what you are thankful for every day can be a game-changer in how you view the world and your life

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EAT YOUR FRUITS AND VEGGIES​

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• 5-10 servings a day-10 optimal

• add them to a morning shake via powders (can purchase on Amazon) and or frozen fruits and veggies

• stick to lower fructose fruits-berries -add fat to higher fructose fruits-bananas, to keep your blood sugar from spiking (nut butter)

• make the veggie portion the main size portion on your plate

• FAT-FIBER-PROTEIN- including all three will keep you feeling full longer

•  look at the dirty dozen and clean fifteen lists of fruits and veggies and opt for organic whenever feasible.  I put a list on my Instagram page

• try to eat in-season fruits and veggies

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