It is a new year, and we all take time to contemplate what we wish to change or create this coming year. Consider moving from wish to embrace and commit to change. As you reflect upon what you wish to manifest in the realm of health, take a moment to appreciate your body which allows you to move about, experience the world from seeing the beauty of nature, to hearing the rain, to smelling a meal being cooked to the many tastes and flavors of your palate. Our bodies enable us to be in the world and express our gifts and talents. I think the body is an amazing vehicle and well worth your care.

The health of our body reflects what we eat, how we move, what we think, our intention, willingness to move forward, taking time to rest, consciously breathe or meditate and we must practice discipline. It could be said that taking care of our mind-body is a full-time job. As we age, I think we need to practice healthy habits more intentionally.

As we move forward from the holidays, the overindulgence in our sweet tooth perhaps, too much alcohol, let us think about the foods that not only fuel but also nourish the body. Let us begin with anti-inflammatory foods, a diversity of vegetables and fruit of a rainbow of colors. Eating organic foods protects you from pesticides. Fish is the preferred animal protein; however, many people choose meat and poultry. I recommend that you think of meat and poultry as a condiment as both are pro-inflammatory. Healthy fats are important for brain function. Some of the best healthy fats are olives, olive oil, avocados, flaxseeds, nuts and nut butter, seeds and seed butter, fish, and fish oil. Let us remember to eat fermented foods to feed the bacteria which our body hosts. I always remember that a healthy gut results in a healthy brain. You can eat prebiotic foods to feed the probiotics. The gut likes a diversity of vegetables.

Remember sugar and processed foods are not your friends! Sugar reduces the strength of your immune system. It is associated with type 2 diabetes, obesity, dementia, cancer, cardiovascular disease, and depression. Sugar is one of the most addictive substances on the planet.

Make sure one half of your plate is filled with vegetables. The rest includes complex carbohydrates (ex. Brown rice, Quinoa, yams, squash), protein and healthy fats. I recommend you plan your menu and create a shopping list based upon the menu.

A great way to get started on a change in your food program is to do a cleanse. I will be facilitating an on-line liver cleanse with two options, a 14-day cleanse or a 7-day cleanse, whichever you prefer. Being a part of a group focused on a goal provides additional support and motivation to “stay the course”.

Move your body. Find an activity that you enjoy or one that you are willing to commit to. I am an avid runner and I stretch daily, and weight train a couple of times a week. I can attest to the power of regular exercise. Find a friend to support you in moving, stretching, and engaging in some physical activity daily. Join a class if you need that support or enjoy being with others. Hire a trainer. Aging is not an excuse to avoid physical activity. The body is meant to move. Physical activity is great for stress relief and mood stability. While I am pushing exercise, start slow and gradually increase as you build strength and stamina.

Sleep allows us to heal, provides time for the body to rejuvenate and is essential for a strong immune system. It is not only how much sleep you get, but also the quality of your sleep. Do you feel rested in the morning? Do you have trouble falling asleep? Staying asleep? Does stress wake you up? I recommend a 15-minute meditation before bed. You can also create a sleep ritual to prepare you for sleep. This may include turning off all your devices an hour before bed, a warm Epson salt bath, reading an inspiring book, drinking Sleepy Time tea, an activity to help you relax.

To make changes in your health, it is essential that you embody the idea of health. Take time to notice how you think. What thought underlies reaching for sweets. What thoughts lead you down the procrastination path when it comes to exercise or consistency? What if you created a mental atmosphere of health, imagined yourself working out, eating nutritious meals? It is said that the two most powerful words are “I am”. What if you practiced thinking, “I am strong. I am resilient. I am nourishing my body.” Keep your mind focused on how you want to live your life. Visualize yourself working out. Let your first thought in the morning be of joy and delight that you get to move your body. You get to eat nourishing, organic, fresh foods. As you see your body getting stronger, more toned, say out loud in front of the mirror. I love my body. I love myself. Let your mind be your best friend. It is always with you. Practice thinking about what you want to hear.

Finally, who are you? What is your purpose? What gets you up every day? What are you passionate about? What brings you joy? What do you want to share? Do this on purpose! It will change your life. When you know who you are your choices are clear. You may want to journal as you contemplate these questions.

Embrace change! Do your best as you make the changes you desire in your life. That is enough!

“Whatever you can do or dream you can do, Begin it. Boldness has genius, power, and magic in it.” Goethe

Please go to the WNF Environmental Health website, a resource for how you can protect yourself and your family from environmental pollutants.

Please go to to

https://www.wnf-environmental.org/

to learn more!