7 Simple Steps to Improve your Health and Wellness

 

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 As moms, we need to intentionally take steps in our everyday lives for our overall health and wellness.  

As a busy mom, I have made a conscious decision to live my best mom life.  Since coming to this decision, I have been taking steps every single day that will help me to achieve and maintain this lifestyle. 

In this post I list 7 simple steps that I take to improve my health and wellness.   

My hope is that at least one of these steps will hit home for you and you will incorporate it into your life to improve your health and wellness.

 

 

Steps you can take to improve your health and wellness

 

 

 

Lemon Water with Apple Cider Vinegar 

 

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I like to start each day with a glass of lemon water and 2 tablespoons of Apple Cider Vinegar.  I like Braag ACV “with the mother”  Water, lemon and ACV have tons of health benefits on their own, when combined, you get a superpowered cocktail of wellness.

 

 

Health benefits of Lemon water with Apple Cider Vinegar

  • Aides in digestion
  • Helps you lose weight
  • Lowers blood sugar
  • Good for gut health
  • Increased energy
  • Less bloating
  • Anti fungal and anti bacterial properties
  • Good for skin

 

It may be a little harsh at first.  Start with a small amount of ACV and work your way up.  It does get better (tolerable) over time.

 

 

 

 

Eliminate Inflammatory Foods

Chronic inflammation is linked to an increased risk of a variety of different diseases like diabetes, heart disease, obesity and cancer.  it can also disrupt sleep, restrict weight loss, affect your skin and is linked to depression.

 

Eliminating certain foods from your diet can make a profound difference in your life.  That doesn’t mean you can never eat these foods again.  Eliminate the foods from your diet for 30 days and then slowly reintroduce each food back into your diet and observe how you feel.  If you feel completely unaffected, then you can add those foods back into your diet.  If your feeling bloated, stomach pains, skin break out, headache, runny nose or fatigue to name a few symptoms, then you probably have an intolerance to this food and should either avoid it or use sparingly.

 

It helps to keep a journal and track when you introduce a new food to your diet and how it makes you feel.

 

Here is a list of inflammatory foods that I eliminate from my diet for 30 days 

  • Dairy
  • Sugar
  • Gluten
  • Alcohol
  • Soy
  • Coffee (I am not eliminating coffee this time round.  I have in the past and I felt amazing so I do encourage removing coffee from your diet for 30 days.)

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Here is a list of foods you should include in your diet

  • Fresh fruit, especially berries such as raspberries, blueberries, cranberries, strawberries and grapes are all rich sources of antioxidants
  • Leafy Green – packed with vitamins, minerals and fiber
  • Lean Proteins – wild fish, organic chicken, turkey, grass-fed beef, organic tofu, beans, lentils, quinoa
  • Healthy Carbs – brown rice, quinoa, beets, sweet potatoes, millet
  • Healthy Fats – seeds and nuts, nut butters, nut oils, olive oil, avocado, flax seed, grape seed oil, coconut oil, avocado oil

 

 

 

Intermittent Fasting

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Intermittent fasting is an eating pattern where you cycle between periods of eating and periods of fasting.  We have been fasting for thousands of years and there are quite a few health benefits linked to fasting:

  • It can help you lose weight
  • Reduces inflammation in the body
  • Decreases stress
  • Increases energy
  • It’s good for brain function and mental clarity
  • Lowers blood insulin and sugar levels
  • May extend your life span

There are a few different ways you can do intermittent fasting.  The most common and the ones that I have done are:

 

16/8 Method

You fast for 16 hours a day and you have an eating window of 8 hours.  This is the method I am currently doing right now.  I have my first meal around 11 and my last meal around 6.  I’ll usually have 2 sometimes 3 meals during my eating window.  This is the easiest way of intermittent fasting.

 

5:2 Fasting

For 5 days of the week, you eat normally with no restrictions and no calorie counting.  You feast for 5 days of the week.  The other 2 days, you are restricted to 500 calories  (600 calories for men).  The two days can be any days you choose that are convenient for you.  I did the 5:2 intermittent fasting method to lose baby weight after baby number 3 and it was very effective.  It takes some self discipline but you get results if you stick to it.

 

24 Hour Fast

This method is similar to the 5:2 fasting method, except 2 days of the week you don’t eat any solid foods at all.  Similar to the 5:2 method, during the 24 hour fast you can eat, “feast” for 5 days of the week and for 2 days of the week, you fast for 24 hours each.  You only drink liquids on your two fast days.  This method requires a lot of self discipline but it does get easier as time goes on.

 

 

 

 

Physical Fitness

 

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Exercising has many health benefits not only for your body but for your mind and your soul.   It can improve your health and decrease your chances of developing diseases.  Regular physical activity can improve your quality of life.

 

  • Help you achieve weight loss goals
  • Makes you feel happier
  • Increases energy
  • Strengthens muscles
  • Can promote better sleep
  • Relieves stress

 

Join a gym, take a class, stream home workout video’s, download an app or get a piece of exercise equipment for your home.  Make it a point to move and get your heart rate up for at least 30 minutes a day.

 

 

 

 

 

Bentonite Clay Face Mask

 

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Bentonite Clay, also known as healing clay, has been used by many cultures throughout time to rid the body of toxins and to get proper nutrients.  Bentonite clay consists of aged volcanic ash and has a high concentration of minerals such as silica, calcium, magnesium, sodium, iron and potassium.

 

Health benefits of Bentonite Clay

  • Removes toxins, heavy metals, impurities and chemicals from the body
  • Improves digestion
  • Clears up skin problems
  • Provides nutrients

There are many different ways to use Bentonite Clay.  My favorite method and the one I use most often is a Bentonite Clay face mask.

 

Bentonite Clay Face Mask

  • Add water (or apple cider vinegar) to clay to form a thick paste.  I use this clay
  • Apply on face and let dry for 15-20 minutes
  • Rinse off with warm water
  • Repeat twice a week

 

I like to add Tea Tree essential oil to my face mask when my skin needs a little extra TLC due to red spots, blemishes or pimples.  I use this tea tree oil. 

 

 

 

 

Epsom Salt Detox Bath

 

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Epsom Salt is a naturally occurring pure mineral compound of magnesium and sulfate which are commonly absorbed through the skin.  Epsom salt has been used for hundreds of years for all of its natural health benefits:

 

  • Relieves muscle pain
  • Relaxes the nervous system
  • Treats colds and illnesses
  • Strengthens immune system
  • Draws out toxins from the body
  • Reduces stress

 

How to take an Epsom Salt Detox Bath

 

  • Add 2 cups Epsom Salt to warm water.  I use this Epsom Salt 
  • 5-10 drops of lavender essential oil.  I love this Essential Oil
  • Sit and soak for 20-30 minutes
  • Repeat twice a week

 

Read more about Detox Bath’s here

 

 

Meditation

 

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Meditation has been a total game changer in my mom life.

Mediation is a practice that helps calm and quiet the mind. It eliminates mind clutter which often dominate our thoughts. It reduces stress and anxiety and helps you better manage your emotions. It helps you connect with your inner self, be completely focused in the moment and not think about what’s coming next.

The practice of being mindful, completely present and deep breathing are all practices that will help you live your best mom life.

 

How do you get started meditating?

 

Start with a guided meditation. It offers guidance to help you meditate effectively to get the full benefits of meditation.  You can watch guided meditation videos on You Tube or there are quite a few apps you can download to your smart phone.  Many have a free version or a free trial that you can try out before committing.  I use and really like the Calm app.

On a good day I do a 10 minute meditation in the morning when I wake up and a 10 minute mediation before going to sleep.  I make every effort to get at least one 10 minute meditation every day.  Commit to it and do it.  It’ll be worth it. 

Check out Habits of a happy mom that will change your life

 

I hope you found the  content in this post valuable.  Share it on social using #simplypuremama

 

What steps do you take or will you take to improve your health and wellness?  Leave me a comment below.

 

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About Me

About Me

Hi there!  I'm Danielle, mom blogger, visionary and dreamer.

I'm on a mission to help moms create a Simply Pure life of Joy + Balance + Optimal Health & Wellness for ourselves and our families.  

My goal is to un-complicate life and provide moms with the tools and strategies to make informed decisions so you can live your best mom life.  .

Read more about the girl behind the blog here

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