Hi friends! We are right in the middle of one of the busiest seasons of the year with Christmas just a couple of weeks away at this point, and I think it’s safe to say that for most of us, making healthy choices and prioritizing our health goes on the back-burner during this time. It usually becomes something that we just push off until January, right? Then we’ll really “get back on track”! Well, what if I told you that there are ways that you can continue to make decisions that support your health even in the hustle and bustle and it doesn’t require you to miss out on any of the fun? Today I’m sharing a few ideas with you to help you do just that, so let’s get into it! 

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I don’t know about you guys but I am running at full capacity most of the time during this season, so the thought of adding something else is not appealing to me - and I would imagine it probably isn’t to you either. The ideas that I have to share with you today, I’ve adapted from the 1-minute wellness mentality. It started with a book that I read years ago that helped change my perspective on what a healthy lifestyle looks like. It was built on the premise that instead of continually striving for perfection in our health or bodies, we just try to get 1% better every day. By choosing to take just one simple action we can make a positive impact on our health that really adds up over time. While these ideas may not only take “one minute” they are easy to incorporate into a busy day and take minimal effort.  

So here we go. Remember, we’re not trying to do all these things simultaneously. We’re choosing one or two to add to our daily routine. As it becomes a normal part of your life, you can add something else. Little by little adds up to a lot. 

Drink 6-8 oz of warm lemon water as soon as you wake up

Not only does this help rehydrate your body after waking up, it also helps your liver flush out toxins and gives your metabolism a boost!

Eat a balanced meal (carb + protein + fat) before or at least, alongside, your morning coffee

Coffee, while delicious and having some health benefits, raises your blood sugar, so without balancing it out with protein and fat, you’re more likely to experience cortisol/stress hormone issues and a major crash. Over time, this can also contribute to chronic blood sugar dysregulation. 

Switch out your coffee for green tea. 

Green tea has a ton of health benefits! While it still contains caffeine, it’s a bit less than coffee and it also contains many antioxidants and catechins that have been studied to contribute to many positive health outcomes like improved metabolism, increased brain function, decreased risk for heart disease and diabetes, and reduced inflammation. 

Get outside in the morning w/o sunglasses 

Morning light has the highest amounts of red light which help with circadian rhythm and adrenal health; in warmer months or climates, morning and midday sunlight can help with vitamin D absorption too. 

Add a handful of green veggies to every meal (raw or cooked) 

Especially in this season where there are parties every other day and delicious desserts everywhere, it’s easy to go days without eating any vegetables at all. Veggies contain many vitamins, minerals, and antioxidants that our bodies need as well as fiber that feed our good gut bugs and keep our digestive systems happy. So whatever you’re eating, add some veggies! Add a couple of your favorite options to your next grocery trip and then take 5 min to prep them when you get home so they are ready to go. 

Add protein to every meal or snack 

Most of us struggle to get enough protein throughout the day. This can be even harder during the holidays. Grab some easy protein options - think hard-boiled eggs, beef/turkey sticks, a bone broth protein powder, rotisserie chicken, etc to keep on hand. Then make sure to add one to every meal and snack. 

Give your body a break between meals.

This one can make a huge difference in your gut health and in helping to regulate blood sugar.   Aim for 3-4 hours in between without continually grazing through the day.

Drink a cup of bone broth daily 

Bone broth is full of amino acids that help support digestion and the integrity of our gut lining. This is a big deal and is a major first step in dealing with any gut health issues. This is a great thing to add to your daily routine during the holiday season when most things that we do/eat can be difficult for our guts. 

Take a probiotic daily 

Another great way to support overall gut health and therefore, overall health. This is a big deal for immune system support as well. 

Take a good quality, whole-food multivitamin 

Especially when we’re struggling to get quality nutrients into our diets, but really all of the time, we can benefit from a good quality multivitamin. Our food supply just isn’t what it used to be, unfortunately, and many of us are operating on less than optimal levels of a lot of vitamins and minerals that our bodies need. You can find some of my favorite brands on the favorites page of my Fullscript Dispensary. You can also always find that link in my Instagram bio. 

Take magnesium baths 

Our bodies are constantly exposed to toxins through food, environmental factors, stress, etc., and our livers/kidneys have a BIG job to do in order to filter and flush those toxins out. Magnesium baths are a great way to support your body, especially when you’re more stressed and have more sugar than usual (hello, holiday season). Adding Epsom salts also provides an extra level of liver support and up the relaxation factor. 

Magnesium is also huge immune system support - honestly, just an overall health supporter and most of us are deficient. Transdermal magnesium is a faster and easier way to increase those magnesium levels, so even more of a reason to add this into your routine. Not a bath person? You can also do a foot soak and get the same benefit. 

My favorite transdermal magnesium is from Living the Good Life Naturally. You can order some for yourself by clicking here or at the link in my Instagram bio. Save 10% on your order with the code HF10. 

Set some screen time boundaries

This time of year is overstimulating in and of itself. Even more so when we add in tons of screen time while traveling, waiting in lines, etc. Set a time in your day to unplug and be screen-free. This is especially after sundown to help with getting good sleep, so maybe make this part of your evening routine or start a “no screens at dinner” rule to bring a little more connection and peace to your family time. 

Practice meditating or a breathing exercise

Holidays are stressful sometimes - there’s no way around it. Help your body handle stress by incorporating a calming practice like meditation or square breathing. This is a great one to add in before bedtime or before a meal as stress can interfere with sleep and digestion. 

Gratitude journal in the mornings

We just celebrated Thanksgiving but that doesn’t mean that we stop being grateful, right? Practicing gratitude can help keep us feeling grounded and with a healthy perspective when the to-do list feels really long. 

Stretch for 5 minutes before bed

This can help promote more restful sleep, helps break the scrolling to fall asleep habit, and can help with tight and sore muscles in the mornings. It’s also so easy to do and just a great way to end your day. 

Okay, so those covered a lot of areas  - nutrition, gut health, stress management, and movement. Which one or two of those will you try to incorporate into your daily routine this season? I’m definitely keeping up with my magnesium baths most nights before bed and working on making sure I’m adding in those veggies with each meal. Whichever one you choose, I know that you’ll be glad that you did. 

I can’t believe we’re here at the end of 2022 already! I have one more episode coming out at the end of December to help us get ready for the new year and I’ve also been working on a new resource for you guys that will launch in January, so make sure that you’re subscribed to the podcast and follow me on Instagram, so you don’t miss anything! 

I hope you all have a wonderful holiday with your families! Keep moving forward, go love your people well, and I’ll talk to you next time!

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