Trying to get healthy can be stressful. And stress is no good for your health. There are so many different diets and health plans and health advice that ends up being misguided (hello, margarine. We’re looking at you). It is important to find someone you trust. We asked author and nutritional expert David Sandoval to clear up some of the confusion with his favorite tips for a full and healthy life:
Sleep – I recommend 7 – 8 hours but getting enough deep sleep is the key, 2 hours of deep sleep per night is ideal since 80% of repair and detoxification are triggered during this time. Deficiencies of melatonin and trace minerals contribute to poor sleep.
Work with your mind? Exercise your body. Work with your body? Exercise your mind.
Water – Be sure to drink ½ your body weight in ounces per day. It is very important to keep your body hydrated. Aim to consume half your body weight in ounces of water each day.
When you are properly hydrated, you should urinate every 2 hours that you are awake.
Food – Eat more brightly colored fruits and veggies, avoid foods with artificial colors since they are likely to be harmful. Eat more healthy fats from flax seeds, chia seeds, coconuts, rice bran, and/or oily wild-caught fish. Avoid all trans-fats, hydrogenated oils, partially hydrogenated oils and soybean oil, reduce animal fat. Eat more fiber, and gluten-free whole grains, seeds, legumes, and bran. Avoid white flour, white rice, and any processed, denatured, and/or fortified grain product. Consume wild or free-range protein and/or preferably substitute high quality vegan and vegetarian protein options as often as possible. Avoid commercially produced animals, farmed fish, cured meat, and animals treated with antibiotics and hormones or fed GMOs.
Chewing your food is extremely important since 70% of digestion begins in the mouth.
Exercise – Stress is stress. Too much exercise is like too many calories, we recommend 45 minutes to an hour, 4 times a week. Make sure you sweat, allow time for warm-up and cool-down, and focus on core workouts and cardio.
Simply be active, take the stairs, carry your groceries, play with the kids, go dancing, and be sure to have fun.
Plus –Stretch and take 3 deep breaths upon waking. Take care of your teeth. Get 40 minutes of sunlight daily. Accept change. Find peace with what you do not know. Face your fears. Breathe consciously. Express your emotions. Laugh, cry and smile. Love without condition. Accept that you are worthy of being loved. Inspire a child. Learn to heal yourself. Take joy in giving. Be flexible in your body and in your mind. Forgive yourself and others easily. Stimulate your mind. Stay busy and have a purpose. Discover that the greatest joys can come from the smallest things. Make the world better because you were here.