Most of us hear the term wellness and assume that it’s something beyond our reach. Or perhaps we think that wellness is only for advanced yogis, holistic doctors, or wellness practitioners, but not us — not everyday people just working the daily grind and living busy lives. But this is where we make the mistake. Wellness is nothing more than small daily choices that lead up to lifelong, very big changes — that’s it. Anyone can achieve wellness whether that means you’re a stay at home mom or a full-time working adult, maybe even juggling two jobs just to get by. You don’t have to have a lot of money, time, or even kitchen skills because all of us have access to wellness if we choose to.
It simply starts with one choice after another.
To help you achieve wellness in 30 days, here is a checklist you can go by that if followed, will have you well on your way to a healthier and happier you in just a month. These tips are simple, doable for everyone, affordable, and absolutely life-altering when all combined.
No one becomes healthy by wishing, making excuses, or deeming themselves unworthy. Here’s how to choose wellness one day at a time:
Week One: Kitchen Tips
1. Eat Berries With Breakfast
Berries are an incredible food, rich in nutrients for our brain, our digestion, and they’re disease-preventative. They’re also a fresh source of produce and keep us fuller than processed cereals with dried fruits. Add 1/2 cup of your choice frozen or fresh berries to either a smoothie, oatmeal, or just have some with some unsweetened coconut yogurt and a little chia or flax seeds. Berries are also a great source of vitamin C to kickstart your immune system.
2. Eat One Green Food Per Day
Eating one green vegetable per day or one leafy green is a great way to get yourself healthier in the kitchen without much thought. It can be a cup of broccoli at dinner or spinach snuck into a smoothie. A cup of green beans at dinner or some leafy kale tossed with chopped sweet potato and some simple seasonings. Anything counts, just make sure it’s green, natural, and from the earth. These foods provide us with more nutrition than any food out there. They alkalize our bodies, promote mental wellness, and protect us from major forms of disease.
3. Drink a Glass of Water When You Wake Up
A new health practice that many observe, drinking water is essential to hydrating your body first thing in the day after a night long fast. It helps wake you up and is an excellent way to flush out your body first thing to keep you regular, a key part of staying healthy. Remember, your body contains (and needs) more water than most of us realize. Be sure you’re giving it enough, starting first thing — even before the coffee!
4. Enjoy Plain Coffee and Tea
Coffee and tea are two of the most amazing sources of antioxidants in our diet, so long as they’re sustainably (preferably) organically sourced, so they’re produced without pesticides. These two beverages boost mental health, liver health, and promote a healthy heart. The key is to leave out the sugar and milk, which takes away most all their benefits. Coffee is even being studied most recently for its healthy effects on the longevity and cancer prevention, while tea has been a long-standing healing remedy for years. Enjoy 1-2 cups of either in the morning, and even again in the afternoon before 3 p.m. if they’re caffeinated.
5. Cook Your Own Meals
Cooking at home does two things: It puts you in touch with the food that you’re using to keep you well and it keeps you away from restaurant options that someone else prepared for you, probably using ingredients that aren’t the best for you (excess oil, salt, sugar, etc.). Leave out the middleman and cook more at home, even if that means preparing simple meals such as soup, a protein and veggie, a macro-bowl or salad, or even some smoothies with oatmeal for a fun breakfast for dinner option. Cooking your own meals is one of the best things to do for life long health, so see all of our food tips here to try all kinds of hacks in the kitchen.
6. Use Herbs Instead of All the Salt
Instead of shaking salt on all your food, try using herbs to flavor them instead. For breakfast, use cinnamon, cardamom and ginger for a sweet and spicy flavor. For lunch, use Italian seasonings, sage, black pepper, and/or cayenne and turmeric. For dinner, try some garam masala, pepper, oregano, basil, and thyme. Mix these up however you like, but use them more often; they’re some of the best ingredients that provide antioxidants, mood-boosting benefits, and even anti-cancer benefits. They also reduce blood pressure levels, unlike excess salt that can lead to hypertension (chronically high blood pressure).
7. Ditch the Sugary Food
Sugary foods are not part of a healthy diet, mostly because they’re processed, void of nutrients, and can be addicting. Instead of choosing something with sugar, have an apple, some berries, a banana, an orange, or just enjoy sweet veggies like carrots instead. Your body will learn to love the taste of fresh vegetables and fruits when you give it a chance. Sugar ages your skin, messes with your digestion, makes you moody, tired, and doesn’t satisfy your appetite. Ditch it; you’ll feel much better in no time!