Fed up with feeling tired and sluggish but also not sure where to start when it comes to prioritizing your health? Some days it can feel almost impossible to make healthy choices. But you don’t have to change your entire life in order to get healthy. Little by little, small diet and lifestyle changes can make a huge difference. Here are 25 easy ways to get healthy and support your body, mind, and soul!
25 Easy Tips To Get Healthier
1. Skip the “fancy” coffee drinks
Coffee house drinks are loaded with processed sugar, sodium, and artificial flavor — not to mention the price! Making coffee at home is a much healthier option. But don’t think that means you can’t have a little fun. Add spices, extracts, or a scoop of Cacao Bliss or Chai Bliss to create a “fancy” coffee drink at home without the guilt.
2. Eat more oily fish
Oily fish contains long-chain omega-3 fatty acids that help lower the risk of heart disease. Aim to eat one to two portions of oily fish such as salmon, trout, or tuna each week.
3. Add fewer carbs to your plate
Fill half of your plate with non-starchy vegetables. Then divvy up the remaining quarters between protein and starch. For an extra health boost, skip refined carbs and choose complex carbs like beans, quinoa, or brown rice.
4. Eat slower
If you finish your meal too quickly, your brain doesn’t have time to register that you’re full. Plus, you don’t get as much enjoyment out of your food. Both of these things can leave you feeling unsatisfied and like you need more food, prompting you to grab a second helping, even though your body isn’t actually hungry anymore.
5. Practice mindful eating
To take things a step further, mindful eating not only promotes better digestion but also keeps you full with less food. Plus, it can help change your relationship with food for the better. When it’s time to eat, eliminate distractions by putting your phone away and turning off the TV. Then, really focus on your food by chewing slowly, noticing how each bite tastes, and how the food makes you feel.
6. Curb your cravings
Cravings can derail even your best-laid health plans. Unless, of course, you swap those high calorie treats with a healthier (and just as delicious) alternative. Reaching for a mug of Cacao Bliss or Golden Superfood Bliss when you need something sweet can satisfy your current craving while helping to curb future cravings, too! Plus, they’re both under 35 calories a scoop! *
7. Walk every hour
Sitting all day isn’t good for your heart or your body. If you want to live longer, you need to move. If you work at a desk for long hours, get up every hour and walk for five minutes. This way, you’ll get 40 minutes of walking in an eight-hour day.
8. Choose organic
Eating organic means that the foods you eat are free from harmful chemicals, additives, and pesticides. In fact, studies show that eating organic foods can even reduce existing levels of pesticides in the body.
9. Shop in the outer permitters of the grocery store
Next time you’re at the grocery store, remember that processed foods are generally found in the center aisles — with the most tempting foods at eye level. Healthier, fresh foods are generally found in the outside perimeters. Sticking to the outer permitters means you can better control the fat and sodium intake in your diet.
10. Choose grass-fed, antibiotic-free meat
When herds are happier their meat is healthier. In fact, grass fed beef has five times more omega-3 fatty acids than regular grain-fed beef. Also, a study in the European Heart Journal found that long-term exposure to low-levels of antibiotics creates a higher risk of heart attacks and strokes — especially for older women.
11. Avoid high fructose corn syrup
High-fructose corn syrup (HFCS) is an artificial sugar made from corn syrup — with zero nutrients. You’ll find it in most junk food, sodas, and even salad dressings. Too much HFCS increases your risk of obesity, fatty liver disease, diabetes, and more. So read your labels!
12. Get 7 hours of sleep each night
Sleep is crucial for optimum health. The American Academy of Sleep Medicine suggests that seven hours of sleep is the magic number for most healthy adults. Less than seven is linked to weight gain, diabetes, high blood pressure, heart disease, stroke, and depression.
13. Park further away
Every step counts. Parking farther away from the store while running errands is an easy way to move more — without changing your routine.
14. Belly breathe to de-stress
Deep breathing is a great way to destress. Simply lie down and put one hand on your belly just below your ribs. Place the other hand on your chest. Now, take a deep breath through your nose, feeling your belly push your hand out, and then breathe out through pursed lips. Do this breathing 3 to 10 times.
15. Start meditating
Inward-focused thought and deep breathing can reduce your risk of heart disease and high blood pressure. Yoga and prayer also relax the mind and body. Through meditation you’ll gain a sense of peace, calm, and balance that can benefit both emotional well-being and overall health.
16. Unplug from the world
You can’t escape stress when it follows you everywhere. So, unplug and avoid emails, texts, social media, and news. Take time each day — if only for 10 or 15 minutes — to escape from the world.
17. Add more greens to your diet
Leafy greens are super-rich in folate, plus lutein and zeaxanthin. Studies show that lutein and zeaxanthin combined have antioxidant and anti-inflammatory effects. Island Bliss is an easy way to get more greens in your diet. This organic greens blend include 12 different superfoods and veggies to support energy levels and metabolism. *
18. Take a warm bath and listen to soothing music
Warm baths produce those happy, feel-good hormones called endorphins. They also help relieve muscle tension and stress. Add your favorite music to your bathing ritual and you’ll also feel calm and lift your spirits.
19. Dance to your favorite music
Pump up the beat and get moving! It’ll take about seven songs to get your 30 minutes in. Every time you are physically active your body releases mood-boosting chemicals. You’ll not only destress; you’ll also strengthen your heart. And dancing helps you maintain a healthy weight.
20. Laugh more
Here’s your chance to get goofy with your friends. Laughter increases your oxygen level throughout your body. It also helps relieve tension by relaxing your muscles. Plus, it will improve your mood. So, spend time with people who make you laugh.
21. Give thanks
Start writing in a gratitude journal or simply spend a few minutes each day reminding yourself of everything you are thankful for. You’ll reap enormous health benefits. Evidence suggests that being grateful lowers your risk of heart disease, boosts immunity, and lowers symptoms of depression.
22. Drink one glass of water with your meals
Drinking water during or after a meal actually aids digestion according to the Mayo Clinic. One glass with meals can help break down food so that your body can absorb the nutrients. Water also helps prevent constipation by softening stool.
23. Eat from a smaller plate
Believe it or not, you can trick your stomach into thinking you’re getting more bang for your buck. The size of your plate can affect how much you eat. One study found that people who ate from large serving plates ate over 50 percent more food than people who ate from smaller plates.
24. Get more protein
Protein is an important fuel for energy and helps maintain cell health and immunity. Collagen Peptides are an easy way to get more protein in your diet. They’re flavorless and easily dissolve in your morning smoothie or coffee. Plus, Collagen Peptides promotes healthier joints, gut health, radiant skin, stronger hair, nails, and bones. It also helps reduce the visible signs of aging. *
25. Create a daily ritual
It is amazing how the mind and body communicate within. A little “me” time allows you to understand what you need to be healthy. Sipping on Cacao Bliss, Golden Superfood Bliss, or Chai Bliss is a soothing way to promote wellness and relaxation. In fact, research suggests daily rituals can help you gain control of your life by improving concentration, boosting motivation, and lessening anxiety.
Getting healthier doesn’t have to feel overwhelming. Every little positive change has a cumulative effect and can make a huge difference in the long run. Plus, small changes are easier to stick with. So set yourself up for healthful success this year by committing to making one small healthy choice every day.
And to further support your healthy habits and give yourself a decadent treat in the process, shop Earth Echo superfood blends below!
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.