Ten simple changes you can make (one or all) to have a healthier year.

1. 10 Simple Lifestyle
Tweaks for Better
Health in 2016

2. 1. Hydrate First Thing in
the Morning
• A non-caffeinated beverage upon
waking rehydrates, helps with
bowel movements, lubricates
joints and the lemon boosts
immunity.
• Try warm lemon water, herbal
tea or just plain room
temperature water.
• You can have your coffee later
on, I promise.
• Remember you haven’t had any
water for about 8 hours!

3. 2. Stretch
 You can do this right from
bed in your pjs.
 Stretching lengthens and
relaxes muscles which keeps
you limber and can prevent
injury.
 Stretching increases blood
flow to muscles which can be
energizing.
 Don’t forget your neck and
feet.

5. 3. Move for a Few Minutes in
the Morning
 Just a few minutes of
exercise sets your intention
for the day by having
accomplished something
(even if it was only small) so
you’ll feel like following
through by continuing to have
a healthy day.
 Dog walking counts!
 Start small and eventually you
might find that early morning
is the best time to carve out
time for your workouts.

7. 4. Eat Breakfast Every
Morning
Some Easy Weekday Options
 Overnight Oats
 Bircher Muesli
 Breakfast Cookies
 Smoothies
 Whole Grain Toast with Eggs
 Microwavable Options like plain oatmeal
with fruit as the sweetener.
 Last Nights dinner leftovers

9. 5.Eat More Vegetables
(and Fruit)
WHY?
 Reduce your risk of chronic disease like stroke,
diabetes, heart disease and some types of
cancer.
 Fiber maintains good digestion.
 Vegetables have a positive effect on blood
sugar.
 Fruit and vegetables could keep your eyes
healthier and prevent common age related eye
problems.
 Try to choose different colors of the rainbow
often to front load your diet with an array of
phytonutrients and antioxidants. Think white
cauliflower, yellow squash, orange carrots, red
peppers, purple cabbage, and green asparagus
for example.
 Try something new.

10. 6. Drink More Water
 Mild dehydration of only 1-2%
can impair your ability to
concentrate.
 Dehydration slows the digestive
process and can lead to
constipation.
 Fluids are necessary to
maintain blood pressure in a
healthy range.
 Aim for 8-8oz glasses a day
that can include herbal teas,
fruit infused water and fresh
juices.

11. 7. Add Seeds to Your Diet
 Seeds are the under-used over-
looked superfood.
 Seeds are high in minerals like
iron, zinc, fiber, protein and
healthy fat.
 You only need an ounce (about 2
Tbsp) or so as a serving.
 Rotate different types like chia,
hemp, flax, sunflower, sesame and
pumpkin seeds.
 Add them to salads, muffins,
smoothies, trail mix, rice, stir-frys
or roasted veggies.

12. 8. Watch Your Portion Sizes
 I know it sounds mean and
maybe even “outdated” but
you’re probably eating too
much rice with your meal (or
at least you’re eating more
servings than you thought you
were)!
 1 small slice bread or ½ bagel
 ½ pita or ½ tortilla
 125 mL (½ cup) cooked rice,
pasta, or couscous
 ¾ cup hot cereal

14. 9. Add Some Prebiotic and
Probiotic Foods to your Diet
 Prebiotics and Probiotics work together to feed our
healthy gut flora and colonize good bacteria in the
gut which is especially important after using
antibiotics.
 A healthy gut flora improves nutrient absorption and
immunity.
 Probiotics contain live bacteria like lactobacillus or
bifidobacteria. Look for the words ‘live bacteria’ on
the container.
 You can find probiotics in yogurt, kefir (fermented
milk), sauerkraut, soft cheeses like gouda, even
sourdough bread, miso and tempeh (fermented
soybean foods).
 Prebiotics are foods we eat that probiotics love to
munch on in the gut and it turn they’ll make you the
most amazing gut flora garden!
 Prebiotic foods include asparagus, banana, oatmeal,
legumes, garlic, onion and leeks.

15. 10. Start a Simple Food
Journal
 According to the book ‘The Power
of Habit’ keeping a simple food
journal enabled study members
to lose weight because the habit
kept them focused on their goal.
 Review of a food journal can
point out where your calories are
coming from and where you
might be missing important food
groups.
 A food journal indicates eating
habits like what time of day
you’re snacking on junk food so
you can track and make changes
to your diet.

16. Canada’s Food Guide for Healthy Eating (woman 19-50 yrs)
 7-8 vegetables and fruit (I recommend 5+ servings of vegetables and 2-
3 fruit)
 6-7 grain products (remember 1 serving is ½ cup of rice or pasta or 1
slice of bread)
 2 milk and alternatives
 2 meat and alternatives
 30 – 45 mL (2 to 3 Tbsp) of unsaturated fat
Canada’s Food Guide for Healthy Eating (man 19-50 yrs)
• 8-10 vegetables and fruit (I recommend 5+ servings of vegetables and
2-3 fruit)
• 8 grain products (remember 1 serving is ½ cup of rice or pasta or 1 slice
of bread)
• 2 milk and alternatives
• 3 meat and alternatives
• 30 – 45 mL (2 to 3 Tbsp) of unsaturated fat

17. Andrea Beazley
Registered Holistic Nutritionist
www.goodhealthgirl.com