Step One: Practice Deep Breathing
Exercise: Inhale through the nose for 4 seconds and exhale out the mouth for 4 seconds (expanding and contracting through the belly).
Having a full oxygen exchange increases energy and helps release tension through the upper back and chest, allowing for a more relaxed posture. Deep breathing also activates your parasympathetic nervous system, bringing you to a more relaxed state and optimizes digestion. Breathing deeply also slows the aging process by increasing secretion of anti-aging hormones!
Step Two: Practice Mindful Eating
Handout: Getting Started with Mindful Eating
Step Three: Evaluate your menu for added sugars.
Choose foods with <4 grams of added sugar per serving and limit yourself to <200 calories from sugary treats per day. Omit foods with ingredients like cane sugar, syrup, agave, honey, sorbitol, xylitol, and sugar.
Step Four: Eat LESS unhealthy fats and MORE healthy fats!
Limit Trans Fats—have <1 gram of Trans fat per day and avoid any foods with hydrogenated oils in the ingredient list. Note: Nutrition labels can say 0 grams trans-fat and still have 0.5 grams of Trans fat per serving—it’s best to check the ingredients for a clear indicator if trans fats are present.
Moderate Saturated Fats and Polyunsaturated fats from meat, dairy and vegetable oils. Choose foods with <4 grams of saturated fat per serving.
Include MORE monounsaturated fats and omega-3 fats for optimum brain function like memory, learning and help with depressive or anxious thoughts.
Step Five: Supplement with important nutrients. As always, consult with your physician about dosage and use. This is just an opinion.
Magnesium: 400 mg of Magnesium citrate, threonate, or glycinate.
Vitamin D: ~5,000 IU’s Vitamin D3 or 15 minutes daily of natural sunlight
Calcium: ~1,000 mg of calcium citrate
Turmeric: ~500 mg of turmeric capsules
Fish Oils: ~1,000 mg of DHA/EPA supplements