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Get some fresh air, schedule in sleep, mix up your protein + more expert tips on how to live well every day
In order to stay energized and fight the effects of daily stress, staying healthy needs to be a top priority. I enlisted some of the busiest and best health-savvy women I know for their tips and tricks to help you become a better #GirlBoss.
Here are some easy and quick healthy living habits to incorporate into your daily regime.
If darker days find you reaching for more coffee, try opting for green tea instead to ease up on your adrenal glands. Green tea contains L-theanine, which contributes to a less jittery alertness, and anti-inflammatory EGCG to help support a healthy immune system.
Alternatively, I always reach for a hot water and lemon to start my morning, which also helps to curb my appetite throughout the day. It’s a quick, easy and very healthy way to kick-start digestion, boost your immune system, balance PH levels, energize and enhance your mood, and even aid in weight loss—not to mention that the extra antioxidant boost is amazing for a glowing complexion and clear eyes.
Experts say breakfast is the most important meal of the day and how you start your morning dictates how the rest of your day will go. So why not set yourself up for success right off the bat?
In order to keep energy levels up, I suggest having a green smoothie each morning for breakfast along with some hot water and lemon.
Meanwhile, Lacey Kondi, owner of Kondi Fitness, starts her day off with two scoops of withinUs TruMarine Collagen powder combined with a vitamin C package in a 500-ml glass of water. “As a fitness studio owner my day fills up fast and I am always running around between clients, teaching classes, doing classes and/or walking my dogs on the Seawall. My skin feels and looks beautiful and glowing, while my body has never felt stronger.”
If you simply can’t function without a morning coffee, try the TruMarine Caffeine Kick recipe below to still get the added health benefits of withinUs TruMarine Collagen.
Mix all the ingredients together and enjoy!
Ensure that you schedule sleep the way you would any other commitment to give your body ample time to rest and repair from the effects of a stressful day. Stress can greatly impact your intestinal flora, leaving you susceptible to the growth of strains that can compromise your immune system.
You may not realize how critical the health of your intestinal flora is to your overall health. Desiree Nielsen, BSc R.D., notes that stress can significantly affect the community of gut bacteria that helps keep your weight in check and supports your immune system. Taking a high-potency probiotic, such as Bio-K+, can help to reinforce your own intestinal flora and fight inflammation and infection.
Karlene Karst—R.D., author, mom of three, and the founder and CEO of Sea-licious omega oils—makes probiotics one of her foundational nutrients along with vitamin D, CuraMed (a clinically studied form of turmeric) and omega-3 oils, of course.
Research shows omega-3s from cold-deep-water fish like sardines, anchovies, mackerel and salmon provide your body with the proper foundation to build a healthy cell structure. Omega-3s give us beautiful skin, hair, nails, improved energy, healthier sleep patterns, and help ease stress and anxiety.
Karlene Karst starts each day with a large glass of water with 1/2 lemon squeezed into it, followed by her daily Omegas. “To ensure I get sufficient amounts of omega-3, I rely on one tablespoon of yummy Sea-licious omega-3 each day. It provides the right combination of omega-3 oils, as well as a super potent antioxidant, astaxanthin, which gives added nutrition for healthy skin.”
Shiitake mushrooms contain several compounds that help to support the immune system, including a vitamin D precursor. Swap basic button mushrooms for shiitakes in stir-fries and soups.
Turmeric’s spicier cousin, ginger, helps bring heat to the body and fights inflammation. Desiree Nielsen recommends making a tea of sliced ginger, lemon and honey to sip throughout the day, or to add ginger to smoothies and soups.
Garlic has antibacterial and antiviral activity and is most potent when eaten fresh—so it’s worth sacrificing your fresh breath for it. Desiree Nielsen suggests trying crushed garlic in soups (add it towards the end of cooking to minimize heat damage), or to dress roasted veggies in a garlic-spiked dressing.
Many people think of protein as strictly for muscle building and repair, but protein is critical for proper immune function—and isn’t only found in fatty meats. You don’t need to overdo it, but consistency is key: ensure a concentrated source of protein, such as eggs, organic tofu, fish or beans, at every meal.
If you’re on the run, throw in a protein bar in your bag and eat it on the go to keep your energy levels up. I recommend Vega’s Chocolate Peanut Butter One Bar, which I eat on the daily—it’s so good!
The importance of loading up on seasonal fruits and veggies cannot be overstated. Make half your plate fruits and vegetables at every meal. This trick will fill you up with fewer calories than most hearty fall fare, helping to stave off winter weight gain without depriving yourself of your favourite foods. Produce is packed with anti-inflammatory nutrients, which support your immune system, and fibre, which keeps your intestinal flora healthy.
It is natural to eat fewer raw veggies as the weather cools. Desiree Nielsen recommends root vegetables, such as parsnips, rutabagas and turnips, which are filling and deliciously comforting when roasted. Also enjoy vitamin-A-rich sweet potatoes to keep your immune system happy, and create luscious dips and soups with squashes. Pureed veggie soups can be made in your high-speed blender in minutes.
Karlene Karst suggests eating five to six small meals every day. “My nutrition mantra is to include a protein, healthy fat and fibre each time I eat, in order to balance my blood sugars and keep my waist line in check.”
I make a point to get out and enjoy fresh air each day, rain or shine, and so does Karlene Karst. She says: “I find fresh air one of the best remedies for relaxing the mind and clearing my head. My kids also enjoy getting outside each day. Family walks are one of our favourite ways to enjoy our time together.”