Adding one of these suggestions to your daily routine can make a big difference
1. Believe you are a healthy eater.
Being healthy is important and you can do it. Simply by believing or identifying yourself as a “healthy eater” means that you are more likely to participate in healthy eating behaviors. This is called the “health belief model” and it is a strong predictor of future behaviors, such as healthy eating.[fn value=1][/fn] [fn value=2][/fn]
2. Opt for eggs for breakfast.
Yes, it takes a few minutes more out of your morning, but scrambling a few eggs for breakfast is so much better for you than that bowl of cold cereal and skim milk. Eggs are a nutritional powerhouse, loaded with protein, healthy fats, antioxidants and vitamins. For the most nutritious egg, choose eggs from hens living on pasture.[fn value=3][/fn]
3. Laugh a little (or a lot) every day.
Laughter makes us feel good and supports a positive mood. Not only does laughter have psychological effects, but it also affects our physiology. Laughter has been shown to support cardiovascular health, metabolic health, respiratory health, and immune function.[fn value=4][/fn] Don’t be afraid to laugh out loud at a joke, a funny movie or a comic strip, even when you’re alone.
4. Let your crushed, minced, or chopped garlic sit for 5-10 minutes before cooking with it.
Garlic derives its health supportive properties from an organosulfur compound known as allicin. However, allicin is made from a compound in garlic that, when the garlic is crushed or chopped, is converted into allicin by an enzyme.[fn value=5][/fn] Studies show that cooking, microwaving, or applying acid to freshly chopped garlic will destroy the enzymes that make allicin.[fn value=6][/fn] Simply letting your garlic rest for 5-10 minutes before cooking will ensure that allicin has formed. Garlic supplements also contain allicin, so if you don’t have time to cook with garlic, pick up a supplement and take it at your convenience.
5. Eat lots of bacteria.
More and more research is highlighting the importance of our gut microbiota – the bacteria that live in our digestive tract. There are so many of these little microbes living in our gut that, based on total cell numbers, we are only 10% human and 90% bacteria![fn value=7][/fn] The human microbiota has been shown to influence not only digestion, but also appetite, mental health, cardiovascular health, immune function metabolism, and even weight-loss.[fn value=8][/fn] By eating probiotics, defined by the World Health Organization as “live micro-organisms which, when administered in adequate amounts, confer a health benefit on the host,” we are essentially sending in healthy reinforcements to our gut microbes. To consume lots of bacteria, take a probiotic supplement and eat fermented foods such as sauerkraut, kefir, yogurt, and miso soup. Always look for the term “contains live active cultures” to ensure that probiotic bacteria were added back to your fermented food after pasteurization.
6. Reduce stress by playing with a pet.
Numerous studies have shown that taking time to play with an animal supports mental health. Whether it is a bird, cat, or a dog, people who engage with their pets report lower levels of anxiety and improved problem-solving abilities. Not only that, but engaging with a pet for as little as ten minutes has been shown to support a healthy stress response and healthy blood pressure levels.[fn value=8][/fn]
Maintaining good health is not always easy, but hopefully these tips help! Don’t feel obligated to take on all of them at once. Simply engaging in one of these 10-minute (or less!) activities could be your first step in 2016 to achieving a happier, healthier you.
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