Small Steps to Big Health

With the tremendous amount of confusing information out there on nutrition, many are stuck on what to do and what works. Here are some ideas that few should disagree with. Incorporating these into your life over time can lead to huge improvements in health.

  1. BEVERAGES: Replace sugary beverages (including juice) with water. Drinking water lubricates and ignites the digestive system, as well as reduces cravings. Try drinking 12 oz. 15-20 minutes before every meal. If you are craving a sweet drink, try a Vitamin Water Zero (sweetened with stevia) or make your own lemonade out of organic lemon juice and stevia (I prefer Sweetleaf brand).
  1. MOVEMENT: Find a way to move your body—even if it is just for 5-10 minutes. Taking the stairs or doing a few sun salutations moves blood into all of your cells delivering oxygen and removing the waste. If you have time do more and sweat! If not then just remember “a little bit of something is better than a whole lot of nothing!”
  1. NUTRIENT DENSE FOODS: Replace process foods (bread, pasta, energy bars, cookies) with nutrient dense, single ingredient foods that come straight from mother earth including veggies, fruits, nuts, coconut, dark chocolate, olives, avocados, eggs. I cannot stress this one enough as processed foods cause spikes in blood sugar and a rush of insulin, followed by a drop in blood sugar causing hunger and cravings – thus the vicious cycle that is destroying the health of most Americans and leading to pre-diabetes, diabetes, and eventually cardiovascular disease. When you consume nutrient dense foods, you will find that you are fully satisfied and your cravings will begin to disappear. Here is an interesting article on the benefits of organic vs processed foods.
  1. ZZZZZ’s – get a minimum of 7-8 hours of sleep per night. This is critical for stress management, digestion, detoxification, and overall health. Why sleep is important.
  1. CUP o’ Joe – Reduce caffeine intake. While we all love our java and it is loaded with antioxidants, try swiss water processed decaf instead or half decaf. Caffeine taxes our adrenals by stimulating our sympathetic nervous system (“fight or flight”) which causes constant stress on the body and can lead to adrenal exhaustion.
  1. – Get familiar with the Environmental Working Group. Learn about the “Clean 15” and “Dirty Dozen” in produce as well as how most of our products we are using from household cleaners to sunscreen to shampoo are completely toxic to our bodies. Control and remove the toxins and chemicals that you can control since there are many in the environment we cannot control. Become an investigator!!!

If all of these sound overwhelming, just pick one and do it for 2 weeks. Then add another for another 2 weeks and keep going. Over the course of a few months your energy and health can be completely transformed!

Article written by Amy Weasler. Amy has spent her life studying health, wellness, fitness and nutrition. She is an Integrative Health Coach in Denver CO. For a free health history consultation, contact her at