12-MONTH WELLNESS JOURNEY

A pant-based diet emphasizes foods derived from plants while reducing or eliminating animal products. It primarily consists of fruits, vegetables, whole grains, legumes, nuts and seeds. Studies have shown that a plant-based diet lowers cholesterol levels, reduce the risk of heart diease, type 2 diabetes and certain cancers. It's essential to ensure adequate intake of all essential nutrients, especially Vitamin B12, iron, calcium, omega-3 fatty acids and protein when consuming a plant based diet

Movement and physical activity are essential for maintaining good health and well-being. Regular exercise has numerous benefits for the mind and body, including weight management ond weight loss, reduced stress and anxiety, improved heart functioning, stronger bones and muscles and enhanced cognitive functioning. The American Heart Association recommends 150 minutes of moderate intensity exercise per week which can vary depending on age and health level. See your doctor for any health concerns.

A low carb diet involves reducing or avoiding the intake of high carbohydrate foods, such as sugars, grains (eg wheat, rice, corn), starchy vegetables (eg potatoes, corn) and certain fruits (bananas, grapes). Instead it encourages the consumption of non-starchy vegetables, lean proteins (eg poultry, fish, tofu) and healthy fats (eg avocados, nuts).

Water is fundamental to our overall health and vitality. It is crucial to stay adequately hydrated throughout the day by drinking water and consuming water-rich foods to reap the numerous health benefits.The amount of water an individual should drink can vary depending on factors such as age, sex, physical activity level, climate, and overall health.  Many health organizations recommend drinking one-half of your body weight in ounces every day. So, 200 lbs=100 oz of water/day.

Positive thinking refers to the mental attitude of focusing on constructive and optimistic thoughts. It involves cultivating an optimistic outlook, even during challenging situations, and believing in the potential of positive outcomes. Positive thinking can lead to increased resilience, improved emotional well-being and a greater sense of empowerment in navigating life's ups and downs.

Familiarize yourself with the Environmental Working Group's (EWG) "Dirty Dozen" and "Clean Fifteen" lists, which highlights fruits and vegetables with the most and lowest pesticide residues. Strawberries, spinach, kale and collard/mustard greens have the most pesticide residues. Organic options are recommended when possible. The lowest pesticide residue foods include avocados, pineapples, cabbage and cauliflower. See the complete list at ewg.org.

Walking offers a wide range of benefits for both physical and mental well-being. Whether it's a dedicated walking session or walking instead of driving short distances, this can lead to significant improvements in your overall quality of life. The American Heart Association and other health organizations generally recommend at least 150 minutes of moderate intensity aerobic exercise per week. If your schedule doesn't allow for a continuous 30-minute walk, your can break it into shorter sessions.

These practices promote mental clarity, emotional well-being and overall inner peace. Meditation involves training the mind  to focus and redirect thoughts. During meditation, you can use specific techniques like focusing on the breath, repeating a mantra or observing thoughts without attachment. Mindfulness centers on paying deliberate attention to the present moment without judgement. It involves being fully aware of your thoughts, feelings, bodily sensations and the surrounding environment. 

A plant-based diet primarily consists of foods derived from plants, such as fruits, vegetables, grains, nuts, and seeds. It excludes or minimizes animal products like meat, dairy, and eggs. Plant-based diets can be beneficial for health and the environment, and they come in various forms, including vegan (no animal products) and vegetarian (may include some animal products). 

By sharing tips, ideas and experiences related to healthy eating, we foster a sense of community and inspire others to incorporate nutritious and wholesome ingredients into their meals. By integrating nutritious recipes into your diet, you can experience various health benefits, such as improved weight management, increased energy levels, reduced risk of chronic diseases, like heart disease, diabetes and certain cancers. 

Maintaining financial wellness. particularly during the holdiays can be challenging. However, with thoughtful planning and smart financial decisions, you can still enjoy yourself without compromising your financial well-being. Healthy spending tips include establishing fianancial goals, setting a budget, looking for sales, using cash or debit cards instead of credit cards to avoid overspending, limiting travel expenses, keeping track of your expenses and setting up an automatic savings account.