JANUARY JUMPSTART 2017
Level 1: Baby Steps To Health
In my years of treating patients, I’ve realized that what works for one individual won’t necessarily work for another. Some people need to take an “EVERYTHING OR NOTHING” approach. For others, this is the fastest path to failure. So if you’re someone who needs to take baby steps, this level is for you.
1. Double Up Your Nutrition
Take the amount of vegetables you currently eat and double it. If you eat one cup of vegetables a day, make it two. Three cups of veggies a day? Aim for six! All vegetables count except corn and potatoes (both of these turn to sugar FAST in the body). Having trouble getting your veggies in? At the very least, start taking a great multivitamin. Let me be clear, there is no magic pill for health. But if you struggle to make even small changes, this is a place to start. My current favorite is Metabolic Nutrition by Restorative Formulations. With 4000 IU of Vitamin D3, 50mg of CoQ10, several different forms of Vitamin E, and natural folate (as opposed to synthetic folic acid which can be difficult to absorb) this multivitamin actually takes the place of many supplements and combines them into one easy pill. Do NOT take Centrum or any other petroleum based vitamin. Every now and then a study comes out showing that vitamins can actually have a negative impact your health. This may well be true if you are taking synthetic vitamins, the wrong form of a vitamin, or a vitamin riddled with artificial dyes and toxic fillers. Be picky!
Take the amount of vegetables you currently eat and double it. If you eat one cup of vegetables a day, make it two. Three cups of veggies a day? Aim for six! All vegetables count except corn and potatoes (both of these turn to sugar FAST in the body). Having trouble getting your veggies in? At the very least, start taking a great multivitamin. Let me be clear, there is no magic pill for health. But if you struggle to make even small changes, this is a place to start. My current favorite is Metabolic Nutrition by Restorative Formulations. With 4000 IU of Vitamin D3, 50mg of CoQ10, several different forms of Vitamin E, and natural folate (as opposed to synthetic folic acid which can be difficult to absorb) this multivitamin actually takes the place of many supplements and combines them into one easy pill. Do NOT take Centrum or any other petroleum based vitamin. Every now and then a study comes out showing that vitamins can actually have a negative impact your health. This may well be true if you are taking synthetic vitamins, the wrong form of a vitamin, or a vitamin riddled with artificial dyes and toxic fillers. Be picky!
Want to try Metabolic Nutrition? Send me an email and I’m happy to order it for you.
2. Increase Omega-3 fats
The standard American diet tends to be very low in Omega 3 fats. These necessary fats lower inflammation, reduce triglycerides, help combat depression and ADHD, and are vital to brain development and function. So lots of reasons to up your intake! The best way is to add more fatty fish to your diet. However, make sure you avoid fish high in mercury (tuna, swordfish, grouper, Orange Roughy, etc.). Your best bets are sardines, anchovies, and wild salmon. Don’t want to eat sardines three times a week? Find a highly purified fish oil without fillers, keep it in the refrigerator, and use it quickly. While fish/krill oil is the most immediately usable form, you can also get omega-3s from flaxseed oil, hemp seeds, and chia seeds. I LOVE the MonoPure Omega line from Xymogen.com, which has three times more bioavailability than standard fish oils.
3. Ramp up the good bacteria
More and more evidence points to gut health being the foundation of overall health. An important component of gut health is a balance of beneficial bacteria. A great way to introduce bacteria to your gut is through fermented foods (yogurt, kefir, kombucha tea, and fermented vegetables like sauerkraut). A good probiotic is another way to help restore gut balance. Different strains of bacteria confer different benefits, but that is a complex topic for another article. For now, look for a probiotic that contains several strains of bacteria, has a delivery system that ensures it will reach your gut (as opposed to being killed off by stomach acid), and has an expiration date. I generally recommend starting with a supplement between 15 billion-50 billion CFU (colony forming units).
4. MOVE MORE
If you are fairly sedentary, the goal is to add 120 minutes of movement a week. This can take the form of two hour-long walks during the week. It can be six 20-minute stretching sessions during the week (10 minutes in the morning and 10 minutes in the evening). It can be three 40-minute aerobic or weight-lifting sessions a week…whatever feels doable for you. But keep track and make sure it adds up to 120 minutes by the end of the week.
5. Start your day with 10 deep breaths
Breathe all the way out and all the way in. Set your intention for the day. Focus on feeling calm, strong, and purpose-driven. With each breath, think of something you are grateful for. You got this!
Want more help developing a tailored program for your specific health concerns? Or curious if there are diagnostic tests that might help identify the root of your health concern?
You can schedule online using my scheduling system at:
http://truehealthwellness.fullslate.com/
You can reach me at 703-909-4120 or by email at Dr.G@holistichealthprovider.com
