Elevate Your Metabolism Combatting Depression with Nutrition

Small Changes to Improve Your Health

Sometimes the biggest changes we make start with small, subtle, shifts.

You don’t have to turn vegan, sign up for a boot camp, or do something that is radically different to make positive, healthy, changes.

Here are a few simple things you can do that will help you improve your health – and possibly barely notice the changes you are making!

  • Clean your fridge and give it a makeover! Stop hiding fruits and vegetables in drawers where you can’t see them. Instead, put them in clear containers, pre-wash them, and place them at eye level. When you feel the need to snack, you will find yourself looking at healthy, delicious, food choices. You will unconsciously make healthier decisions.

  • Breathe in, breathe out. Pay attention to your breathing throughout your day. Are you taking deep breaths? Taking deep breaths can be calming to your nerves.

  • Instead of going to a drive-thru on your lunch break, take a quick brisk walk. Your body shape will start to change, your legs will become more toned, and you will feel more energetic the last half of your workday. Plus going outside clears the mind and increases creativity.

  • Pick up some weights! You don’t have to bench press your weight to be healthy! Weight lifting will make you lean and if you’re a woman and weight lifting, don’t worry about bulking up too much . . . our hormones aren’t designed to make us bulk up as easy as it is for our male counterparts. Keep a couple of manageable sizes tucked under your desk or hidden next to the sofa.  Get in 10 reps at every commercial break!

  • Journal what you are eating! There are several apps you can use if you don’t want to physically write it down, to track the quality of foods you’re eating and how much exercise you are getting. Find one and use it. You may be surprised just how many calories you really are eating daily.

  • Tame your sweet tooth when you start craving dessert, cookies, or other high sugar, high calorie foods. When your sweet tooth goes into overdrive, grab a handful of raspberries or a small piece of dark chocolate instead.

  • Replace your morning coffee or soda with water. Think you need that caffeine boost to get you going? You don’t. Water will get your metabolism going and give you a wake up, leaving you feeling refreshed and energized.

  • Eat a lighter breakfast – put down the bagels and white starchy carbs and opt instead for fruit, oatmeal, yogurt, or boiled eggs. You’ll soon notice you aren’t feeling that mid-morning slump.

  • If you don’t like going to the gym and working out in front of others, find a workout that you can do at home or outdoors. Walking, gardening, swimming — there are so many options for you if you just want to exercise alone.

  • Wash your hands frequently to help control illness — both your own and the possibility of spreading it to others.

  • Get enough sleep and try to get the same amount of sleep every night so your body gets into a healthy rhythm.

  • Stretch your body and you will start to feel less achy throughout the day.
About Crystal Dwyer Hansen
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