Easy swaps you can produce your health (and also the earth).

Sharing simple swaps you can make for your heath (and the earth).

Hi friends! Hope you’re having a lovely morning! I’m looking forward to a hike with some friends and catching up on some SEO and other blog work I tend to put off as long as possible. 😉

Since we’re a bit into January of the New Year, some of the dust has settled and we can dial into some of the things we’re going to work on. I know that so many of us are looking to make healthy changes for ourselves, our families, and also the earth! In today’s post, I wanted to share some ideas for simple swaps and changes you can make in your routine. Please keep in mind that this isn’t a list to do ALL THE THINGS. Take a look and see which ones would be helpful for you and applicable to your lifestyle, and start with the one that feels the most reasonable and important to you. Once you’ve done it, maybe add in something else over time!

I find that habits are so much more powerful when we take the time to individually build them into our routine. There’s no need to overwhelm ourselves by trying to do everything at once, and some things on the list may not apply to you or be something you care about, and that’s ok, too.

Just sharing some ideas for inspo and if you have any to add, please chime in the comments section – I’d love to hear them!

Simple swaps you can make for your health (and the earth)

Assess water quality and invest in a filter

In many US cities, our tap water is… not it. Some places are better than others, but you can check out the quality of your local tap water here. Our lovely Tucson water is loaded with arsenic, in addition to nitrate and radium.

Unfortunately fridge filters don’t do a great job at filtering out the chemicals, bacterias, pharmaceuticals and pathogens. Our very favorite is the big Berkey – it makes water taste amazing – and I also recommend the Aquasana. Another option is Therasage. If you’re filtering out all of the bad bacteria, sometimes necessarily minerals are also filtered in the process. To add minerals back in, you can use real salt (like Redmond’s), trace mineral drops, or try the Sakara beauty drops <— this is what I use.

Compost

This is something I want to do this year. Every time I throw away food scraps and a myriad of other things, I think to myself, “You should compost that.” I know our garden would love it, and even if you don’t have a garden, there are local farmers who will accept drop-off compost, and some larger cities offer compost pickup.

Use less paper towels

Guys. This has been once of my goals for years, but I haven’t found a suitable replacement. I use way, way, way too many paper towels. If you have an option you love, please shout it out in the comments!

Decrease your morning stress (alarm clock, meditation practice, etc)

When you wake up to a loud, blaring alarm clock, you may be setting yourself up for a huge cortisol spike. It can be jarring to quickly awaken in a flight-or-fight response, and can have affects on your insulin sensitivity, hunger levels, mood, digestion, immune function, etc. Try to find ways to wake up more slowly and peacefully. Even if you use a traditional alarm clock, try to avoid spending a lot of time on your phone first thing in the morning. What else day you day to start your day more peacefully?

Ground in the morning

Get those feetsies in the grass or dirt and sunlight in your face when you wake up. It helps to reset the circadian rhythm (allowing for necessary melatonin production at the right time later on), and can also have therapeutic effects. According to this study, grounding, or “earthing,” can potentially help with chronic stress, ANS dysfunction, inflammation, pain, poor sleep, disturbed HRV, hypercoagulable blood, and many common health disorders, including cardiovascular disease.

Set up a sleep routine

My best sleep tips are in this post! I also highly recommend the book Sleep Smarter.

Use reusable plastic bags and minimize single-use plastic

It used to be much more difficult to minimize plastic, but thankfully, there are so many options available now! I love the stasher bags (we get them from Thrive Market), stainless steel, glass bottles and storage containers, and beeswax wraps for sandwiches and odds and ends (like half a bell pepper or onion).

Streamline your cleaning products

This is one of my favorite times of the year to completely empty our pantry and cabinets, toss what we don’t need or has expired, and organize everything. When you run out of items is the perfect opportunity to swap that item for a safer option. For example, it can be really overwhelming to think about switching out ALL of your cleaning products at once, but when you run out of multi-purpose cleaner, try a new one with even better ingredients. I order most of our cleaning supples from Thrive Market.

Buy from local farmers – choose food is in season and local

It’s important to support local farmers and connect with them (especially when eggs are $10 a dozen at the grocery store…). Foods may be higher in nutrients because they didn’t have to sit on a truck for extended transport time, it reduces the transportation emissions associated with the food, and I find that they’re always fresher and taste better. The same goes for food that’s in season; it doesn’t have to travel so far to make it onto your plate. Check out this seasonal food guide!

Check out your meat sources

If you’re a meat-eater like yours truly, it’s important to know where your meat is coming from and the diet it consumed. How was it treated? Was it given steroids or antibiotics? Was it able to eat its natural diet? Was it colored with artificial dyes (like salmon)? I’m extremely picky about the meat we purchase for our family, and will only get it from Butcher Box (my fave source for organic meats and wild caught seafood), Whole Foods, and certified organic or wild caught from Trade Joe’s. It’s even better if you can get meat from a local farmer!

Don’t be afraid to buy second-hand, rent clothing, and donate clothes instead of trashing them

This is an easy way to show the earth a little extra love. I’m a huge fan of renting clothing – I did Rent the Runway Unlimited forever and now I’m back to Nuuly – donating, sharing, anything to help a piece of clothing go the extra mile.

Ditch fragrances

The term “fragrance” is a trade secret that companies are able to use to hide upwards of 200 chemical ingredients. It’s an easy one to avoid in makeup, skincare, cleaning products, and candles. For more ingredients to stay away from, check out this post.

Start a garden

My gardening tips are all here! It’s so much fun to be able to walk outside and grab everything you need to make a salad. I’ve had to learn a lot along the way, but it’s one of those things you can’t improve until you actually do it. 🙂

Carry a reusable water bottle

Make your water your BFF. Not only are you hydrating yourself, which can have a huge impact on skin, satiety, digestion, immune function, etc. but it also helps the earth because you’re not using single-use bottles.

So there ya go!

I’d love to hear any ideas you have about simple swaps you can make for your health and the earth, or any goals you’re working towards this year.

Gina

The post Simple swaps you can make for your health (and the earth) appeared first on The Fitnessista.

Frequently Asked Questions

What herb melts your body fat?

It may not be possible to lose weight without dieting but herbs are an excellent way to help you burn calories. Many people have used herbs for this purpose throughout history. Some of them include; Green tea, Ginko Biloba, Ginger root, Ginseng, Hawthorn berry, Licorice root, Milk Thistle seed, Mullein leaf, Rosemary, St John’s Wort, Turmeric, Valerian Root, and Yohimbe bark.

Orally, herbal remedies can also be applied topically. They contain nutrients that boost the metabolism rate. These nutrients increase the rate at which glycogen stores are broken down and lipids within cells. The bloodstream is then able to release free fatty acid, which can be used for fuel.

The immune system can be boosted and diseases prevented by herbal remedies. This makes them ideal for those who want to avoid drugs and surgery.

People use herbs because of their effectiveness. Many people don’t realize the power of these natural substances. There are many places you can purchase herbs, including online, pharmacies, or health food stores. A typical dose lasts for several weeks.

Green tea is an example of a herb which increases metabolic rate. Green tea has epigallocatechin gallate, which is a compound that increases the activity in enzymes responsible to breaking down fats. EGCG also has been shown to increase glucose tolerance. This is a way that EGCG can lower the risk of developing diabetes.

Ginger root is another example. The stimulant properties of ginger root are similar to those of other stimulants. It boosts metabolism and stimulates the gastrointestinal tract. Ginger helps eliminate toxins from our digestive system.

Other herbs that increase metabolism include ginseng, valerian root, licorice root and mullein leaf.

In most cases, the best way to take herbs is to drink them as teas. This allows the active ingredients of the herbs to enter the bloodstream more quickly and efficiently. You should always take herbs internally under medical supervision. If you plan to apply herbs externally to an area, be sure to do so under medical supervision. They could cause irritation and damage to other areas.

What drink can be used to overnight lose belly fat?

Drinking lots of water is the best way to lose weight quickly. Drinking enough water helps burn calories and keeps you full longer, making you less likely to snack on foods high in sugar and carbs. Water flushes out toxins and keeps your skin healthy and young.

Skipping meals is the easiest thing most people do when they are dieting. Skipping meals can slow down your metabolism and make you feel more hungry. Try eating small, frequent meals instead.

If you find yourself craving snacks, try drinking more water. Dehydration slows the rate at which your body burns calories while also making you crave sugary drinks. To enhance the detoxifying properties of your water, add a squeeze of lemon to it.

Water intake can help you lose weight by making you feel fuller and quicker. Research has shown that people who consume eight glasses of fluid per day are more likely than those who only consume four. Water can help you feel fuller without adding additional calories.

Wait about 30 minutes after you wake up to have anything to eat. After 10-15 minutes after waking, hormones such as insulin start working to regulate blood sugar levels. These hormone surges can send us into hunger mode. By waiting until after this happens, we avoid getting a rush of blood sugar and then crashing afterward.

Have a mid-morning snack after breakfast. It is a good idea to eat something between lunch and dinner. This will help you avoid overeating later in your day. You can try a piece of fruit, or whole grain toast with peanut butter.

Avoid eating too close to bedtime. Research shows that sleep is better for our bodies, so it’s easier to lose weight if you get up early.

Do not go to bed hungry! Get a light breakfast one hour before going to bed. You may be shocked at how much food it takes to fall asleep.

Consider adding green tea to your daily diet. Green tea contains catechins, plant compounds that reduce inflammation and boost metabolism. A Journal of Nutrition study found that green tea drinkers who consumed three cups daily of the beverage had a greater weight loss than those who didn’t. Another study found that green-tea drinkers had a 3 percent increase on their metabolism rates over 12 weeks.

What are some effective appetite suppressants for weight loss?

The most popular appetite suppressants are:

Bitter Melon – A fruit native to India and China, bitter melon has been shown to help reduce appetite and promote healthy digestion.
Green Tea – One of the most popular beverages worldwide, green tea has been shown to improve metabolism and help control blood pressure.
Ginseng – A herb that is found in Asia and Europe. Ginseng can be used to improve mental clarity and overall health.
Ginkgo Biloba – A tree grown in Japan, Ginkgo Biloba has been shown to help prevent memory loss and improve circulation.

You can also find many other appetite suppressants. There are many other appetite suppressants available. Why not take a look today? It will be amazing how quickly you lose weight!

Can I eat carbs if I am following the Ketogenic Lifestyle?

You can eat carbohydrates when on the Ketogenic Food Diet. These carbohydrates should be kept to a minimum. Focus instead on high-fiber vegetables like broccoli, cauliflower and Brussels sprouts, as well as celery, tomatoes, onions and celery. These vegetables will not only fill you up, but also provide nutrition.

Be sure to eat plenty avocados, nuts and seeds, as well as olive oil and coconut oil. These foods are high-in saturated fats which are essential for ketosis.

How can I lose weight naturally?

You should try to eat healthy foods as often as possible. Healthy snacks should be low-calorie. Avoid overeating processed foods. For breakfast, opt for whole grains like oatmeal, barley and brown rice. Sugary drinks are high calories and high sugar. If you want to lose weight, then watch what you’re drinking by choosing water over soda pop or juice. Drink at least eight glasses of water per day.

Another tip is to rise early. Research has shown that people who wake up earlier have a tendency to consume fewer calories over the course of the day. Set an alarm clock to ensure you don’t snooze through the day.

Finally, exercise is also very important. Aerobic activities such as running, walking, biking and swimming are all good options. You can burn fat quicker than strength training. Include aerobic exercise into your daily life.

How to Take African Mango Extract

It’s easy to take mango extract. Just cut open a fresh ripe mango and scoop out the flesh into a blender bottle. Blend until smooth.

If you need a cleaner pulp, it is possible to strain it. Store in a cool dark place.

You can freeze the pulp for future use. So you won’t have to buy another batch of mango pulp when the season starts again.

Statistics

According to another review from 2012, CLA may make you lose about 1.5 pounds (0.7 kg) compared with a placebo. (healthline.com)
Vitamin C:62% of the Daily Value (DV) (healthline.com)
After 10 weeks, the CQ-only group experienced an 8.8% decrease in body weight, and the CQ and AME group an 11.8% decrease, on average. (healthline.com)
According to a 2014 review, even prescription weight loss pills don’t work as well as you might assume. (healthline.com)
On average, they experienced 28 pounds (12.8 kg) of weight loss, a 6.4-inch (16.2-cm) reduction in waist circumference, and a 6.3% dip in body fat (5Trusted Source (healthline.com)

External Links

How To

African Mango: Nutrients and Benefits.

Mangoes can be described as exotic fruits that were grown in tropical regions. They are now grown throughout the world. Mangoes contain vitamin C, potassium and fiber. They are also rich in antioxidants like beta-carotene lutein, alpha-tocopherol, zeaxanthin and lutein.

Mango trees grow best between 15degC and 30degC (59degF). Mangoes will turn yellowish green when fully ripe. Unripe mango flesh is tender and juicy, but it becomes firmer and more dry as it ripens.

Mangoes are used to make jams. Mango pulp is used in India to make curries and rice dishes. In Thailand, it’s added to stir-fried vegetables. Mangoes can either be eaten fresh or dried.

Healthy Vegetables & Fruits

Since ancient times mangoes are used to treat diabetes. Mangos are grown worldwide today. There are many mango tree varieties: Alphonso is a variety of Ataulfo, Beni Suef and Bombay.

Mangoes help you lose weight as they are high-water and low-calorie. Medium-sized mangoes have about 100 calories per serving and only 3g of fat. This makes them among the healthiest fruits.

Mangoes are rich in vitamins B1,B2,B3, B5, and B6, as well as magnesium, phosphorus (K), manganese, folates, pantothenic acids, niacin thiamine and riboflavin.

Mangoes contain phytochemicals which are plant compounds that protect your cells from damage caused by free radicals. Free radicals (unstable molecules that cause cell destruction) are unstable molecules. Mangoes are particularly good for protecting your eyes, heart, and brain.

Because mangoes are high in water, they may be a good option for those who want to lose weight. Water helps keep your body hydrated and keeps you feeling full longer.

Did you miss our previous article…
https://slimbody.pw/friday-faves/

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Easy swaps you can produce your health (and also the earth).

Simple swaps you can make for your health (and the earth)