***On the twelfth day of Christmas my health coach gave to me…the dirty dozen produce list. This is the latest list of produce containing the highest pesticide residue. The list includes some rather popular fruits and vegetables. Many health experts say these dirty friends should always be bought with the USDA label. The produce that made the naughty list are; Apples, celery, cherry tomatoes, cucumbers, grapes, hot peppers, peaches, potatoes, spinach, strawberries, kale and summer squash.
Source: The Institute for Integrative Nutrition
***On the eleventh day of Christmas my health coach gave to me… eleven workout ideas to keep you moving! Go skiing, take a walk in the crisp December air, get warm in a hot yoga class, take a spinning class, lift some weights, go sledding (walking up a hill is no walk in the park), go for a run, hop on a treadmill, create your own 20-minute circuit, shovel snow, go cross country skiing. The options are endless my healthy friends!
***On the tenth day of Christmas my health coach gave to me…ten minutes of natural Vitamin D. The winter months have us bundled up and cozy outside. This can often lead to lower levels of Vitamin D. While it’s good to take a Vitamin D supplements, many health experts say getting at least ten minutes of natural rays will help get the job done. So bundle up and get outside … I promise you won’t turn into a snowman!
***On the ninth day of Christmas my health coach gave to me…nine encouraging words from your friends at Sunny Social Network! You are great…you are loved…you are talented….you are smart…you are worth it…you have a purpose…you are amazing…you are blessed….you are wonderful!
***On the eighth day of Christmas my health coach gave to me…eight glasses of water per day. Make this a priority! Drink a big glass of water upon rising and keep a bottle of water with you all throughout the day. It helps keep you hydrated, improves digestion and can also limit cravings. If you have a hard time drinking water, try sticking some fresh fruit in your glass. It’s so important!
***On the seventh day of Christmas my health coach gave to me…at least seven hours of sleep each night. Try to get at least seven or more if possible. Sleep is crucial for rest and recovery. It helps keep you on track and can even reduce cravings. Make your sleep zone a sanctuary filled with comfort. Take a warm bath before bed and light a candle. Drink some warm chamomile tea. Try a few nighttime yoga poses. Spray a little lavender mist throughout your room. Keep your room nice and dark.
***On the sixth day of Christmas my health coach gave to me… six days of physical activity. This may seem like a lot, but often something comes up and that one extra day is out the door. This ensures you will get at least four to five days of physical activity in. I recommend at least 30-minutes each time you work out. Also, find something you like! If you don’t like to run, it’s simple, don’t run. Maybe you like to dance in your kitchen or power walk around the block. Whatever you do, just move!
***On the fifth day of Christmas my health coach gave to me…five minutes of morning meditation. The holidays are a lot of hustle and bustle. Well, life is actually a lot of hustle and bustle. From the time our alarm clock goes off we begin our day without taking a moment for ourselves. Kick off your morning with five minutes of prayer and meditation. Cherish this time to clear your mind and step away from your to-do list. It’s a moment to relax, find clarity and peace.
***On the fourth day of Christmas my health coach gave to me…four delicious and healthy snack ideas. It’s good to keep healthy snacks prepared and on hand so you don’t choose unhealthy options. Have these stored in your refrigerator, in your car and in your cupboards so they are ready to eat. My favorite go to snacks are…small protein smoothie, Protein bar, fruit/veggies or a handful of almonds.
***On the third day of Christmas my health coach gave to me…a bundle of Omega-3 Fatty Acids, also considered essential fatty acids. You need it to have a healthy temple that works and runs properly. There are a number of health benefits, including the ability to reduce inflammation throughout the body. You can find Omega-3 in fish and supplements, but you should always consult your doctor before taking anything.
***On the second day of Christmas my health coach gave to me… a homemade winter facial scrub using two simple ingredients. The crisp December air has arrived and let’s be honest, it’s not going away anytime soon. The fresh blanket of snow may look beautiful, but that dry skin flaking off your face most certainly isn’t! Not to worry, here’s a homemade face mask that may help. Mix one avocado with one egg yolk and lather on your face.
***On the first day of Christmas my health coach gave to me… one really big loving hug! That’s right a hug! Everyone needs a little love, and when we don’t feel satisfied in that department we reach for other sources of love and comfort. This often results in overindulging in food to satisfy the love chemical which releases from our brain when we feel all warm and cozy inside. Next time you are feeling sluggish or craving something naughty, go on and hug it out!