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My Top 5 Game Changing Health Tips | Holistic Nutritionist Approved

Here are my top 5 holistic nutritionist approved game changing health tips to kickstart your health journey today. Incorporate the practices below into your daily routine to start looking and feeling your absolute best! If any of the areas of health below are missing from your daily routine, it is likely that you have some work to do to optimize your health and wellbeing.


Prioritize your gut biome

Did you know that 70% of your immune system resides in your gut? This means that the health of our immune system is directly related to our gut health! Our body is home to more than 100 trillion bacteria and many of which support good digestion and health. Supplementing with probiotics provides your body with live microorganisms that add to your body’s good bacteria stores. It is important to supplement with a probiotic that contains multiple diverse strains to diversify the bacteria in your system. One of my favourite probiotic brands to recommend to clients is RenewLife.

But what about pre-biotics? Are they important?

Prebiotics are non-digestible fibers that act as a food source for the good bacteria in your body. Without prebiotics, the good bacteria would die off, leaving us with an imbalance of good and bad bacteria in our bodies. When we increase our consumption of prebiotic foods, our good bacteria get fed, they flourish, and we develop a naturally strong defense system.

Some of the most advantageous prebiotic foods are:

  • Asparagus
  • Bananas
  • Broccoli
  • Brussels sprouts
  • Chicory root
  • Dandelion greens
  • Garlic
  • Lentils/beans
  • Whole wheat foods

Minimize foods that promote inflammation

As a holistic nutritionist, I know that chronic inflammation in the body is linked to a host of chronic illnesses such as diabetes, heart disease and obesity. It is known that the foods we eat can significantly lower inflammation in our body so it is wise to limit inflammatory foods in our daily diet.

Here are the 6 main foods that cause inflammation in the body:

1. Sugar

2. Trans fats

3. Some vegetable oils

4. Refined carbohydrates

5. Excessive alcohol consumption

6. Processed meats

A few of my top foods and supplements to lower inflammation include:

  • Omega 3 rich foods – salmon, nuts and seeds
  • Fruits and vegetables
  • Proper hydration – 2 litres (or 8 glasses) per day!
  • Turmeric
  • Fish oil supplements

Prioritize sleep

A good night’s sleep is crucial for your health. Did you know that poor sleep Is linked to weight gain, overindulgence in food and decreased productivity during the day? Lack of sleep affects our risk of heart disease and stroke and also affects glucose metabolism (blood sugar) and our risk of developing type 2 diabetes. When we are stressed and busy, it is often sleep that goes out the window first when in fact, a good night’s sleep would make us more productive and help us manage our stress levels more efficiently. Here is my favourite sleep kit by Saje.


Move your body

We know that exercise is great for weight loss, but it’s also just as important for mood, sleep, chronic disease prevention and overall health. You do not need to do an hour workout every single day to stay healthy, but daily movement is important for every one of us. Getting outside for a 30-minute walk or doing a 30 minute home workout is a great start and there are many virtual programs available right now that are both affordable and accessible for all fitness levels.


Hydrate

Holistic nutritionist insider tip: By the time you feel thirsty, you are likely already dehydrated! Do not wait until you feel like you need a glass of water – sip on water throughout the day to stay hydrated and avoid the consequences of dehydration. Best practice is to buy a reusable water bottle like this one and keep it beside you at all times. You are bound to take sips of water if you have a bottle beside you! Aim for 8 or more glasses of water a day and feel free to sip on herbal tea if you prefer a flavoured beverage. One of my favourite herbal teas (that is naturally sweet!) is Celestial Seasoning Bengal Herbal Spice.

Like what you’ve read? Check out a holistic nutritionist’s complete grocery shopping list here.

  1. Paula Vanderburg says:

    Excellent information…thank you. Can I get your blog by email as well?

  2. Andrea Hewitt says:

    Dr.Joey. Thank-you for all your tips. I am really struggling to get these last 15 pounds off though.I have purchase two of your books. I follow your plan throughout the day but I struggle the later part and with dinner. UGH

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