5 TIPS to Improve Your Wellness Today
I have been working in the Wellness, Weight Loss, Gut Health, and Hormone Industry for eight years now. I have been in the realm of fitness as a provider and instructor for 20 years now. I have been what most would consider an elite athlete for ALMOST 30 years. Some will say I bleed health and wellness. I just love it. I am always thinking about it, trying to improve it, or helping others with it. I am constantly thinking about how I can help someone simplify their lifestyle and journey to “fixing their autoimmune disease,” “improving their metabolism,” or “gaining quality of life back.” It is truly a passion. So, here they are — the FIVE SIMPLE tips that I have come up with to improve your wellness. These are not necessarily easy because they require work, though they are simple if you put a little focus, time, and energy into them. 1. Start your day with 16 ounces of room temperature water. Set your alarm, get up on the first alarm (do not be a snoozer), do something mindless for five minutes to get your day going (like make your bed or put the clean dishes away), then get into the kitchen and get a 16-ounce glass of water. DRINK IT. Just drink it quickly and get it done. Then, you can get your breakfast and your coffee. Starting your day with 16 ounces of water helps to stimulate the brain, metabolism, and detoxify your gut. It also gets 16 ounces out of the way within the first 10 minutes of being awake!! Then, proceed to aim for 100 ounces of water each day. • Dehydration decreases the metabolism by 30%. Make this easy change to boost your metabolism (and improve your brain, muscle, and gut function). 2. Focus on a lean source of protein every 2–3 hours throughout the day. This does not have to be an animal-based protein, as there are many types of protein that are not animal-based. It can be animal- based, though, which is totally okay (if it is lean, you are getting enough fiber, and you are drinking enough water)! Start your protein intake within an hour of waking, then every 2–3 hours throughout your day. • Protein every 2–3 hours will look like 20–30 grams of protein at your meals and 10–15
grams of protein at your snack for most individuals. This may vary based on your health, activity, or medications. • Protein throughout the day helps to improve glucose (blood sugar) stability, energy, sleep, muscle recovery, stress response, and much more! 3. Focus on a serving of cooked vegetables two times daily. Cooked vegetables (not only raw veggies and salads, ladies) help to reduce inflammation, cholesterol values, blood sugar, hunger, cravings, and improve bowel movements! • Focus on eating 2 cups of cooked vegetables two times per day! This can be with your eggs in the morning, with your protein at lunch, and/or with your protein at dinner! 4. Movement — how much are you moving? We do not need to be absolutely crazy about hours of movement or gym time. We just need to move our bodies. Can you start by walking 10 minutes after each meal? This is a perfect starting point. • If you are already active with formal exercise daily, I still encourage 10 minutes of walking or movement after each meal to help regulate your blood sugar and to utilize your fuel. 5. Talk to a specialist. The reason this is as important to me as it is vital to your health is to understand your vitamin levels (the right vitamins to be taking for your body and not wasting your money) and to ensure proper nutrition for YOUR GUT. What kind of fuel and food does your gut need? • Contact us today at 239-431-0232 or at BermanHealthAndWellness.com. What do you think? Have more questions? Want more answers? Email me so I can write a blog to answer your questions! Jenni@bermanwellness.com –Jenni Berman PA-C, ABAAHP, CPT, CNS
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