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Happy Monday, Reader! Let's talk about:

So listen, I've been hearing from many people that they want to get healthier but they don't know where to start because the whole process just feels so overwhelming and I totally get it. But I want to remind you that it doesn't have to be this big complicated thing. Small changes lead to big results, so don't be afraid to start with baby steps. You don’t need to join a fancy gym, purchase a pricey training package or start drinking celery juice every morning to improve your health (not that there is anything wrong with doing those things, but it can be a bit much in the beginning). I like to start by just making tiny changes to my daily habits that I can build on later when more motivation develops. Why? Well aside from this approach just being a lot more do-able, more often than not, the most simple habits of our daily life are to blame for feelings of chronic discomfort or overall sluggishness 🥴. But these "simple habits" can also be the KEY to feeling better, so let's take it back to basics! With that said, today I want to share with you:

PRIORITIZE SLEEP

Nobody feels good when they aren’t getting enough sleep and I can tell you that most people are not getting the amount of sleep they need to function optimally. I know at night, we just want to binge our favorite netflix show or maybe scroll through social media for a couple hours, but even making an effort to go to bed 1 hour earlier can have tremendous effects on your health and well-being. You can start by just going to bed 15 minutes earlier each night for a few days until you reach your desired bedtime. Making the transition gradual like this will feel a whole lot more doable. And I know, it may seem like getting an extra hour or two wouldn't make much difference but I am telling you, health-wise it makes a world fo a difference. Making it a priority to get 7-9 hours in per night will have you feeling refreshed, energized and excited to take the day on. If you wan't more tips on how to improve you sleep, read my blog post here😴🛌💤

MOVE YOUR BODY

The word exercise turns a lot of people off, so rather I just say get up and move in any way that feels good to you. The important part here is doing this consistently, so make sure that what you are doing is something you enjoy or at least don't mind doing (and feel free to switch up whenever you want). But every single day, make it a point to move your body for at least 30 minutes -- it doesn't even have to be all at once! You can do 10 minute increments, 3x a day or 15 minute increments 2x a day, whatever floats your boat. The goal is to make moving as easy and attainable as possible for yourself. If you hate the gym or any sort of "formal" exercise, here are some other ideas to get moving:

• Put on some music and just dance to your favorite song
• Work in a garden, whether it be your own or you can volunteer for a community garden!
• Clean up around your house (yes chores count! just because we have to do them, doesn't mean you should discount them)
• Go for a walk around your block or along the beach or even in a mall (yay for window-shopping!).

In all reality, it really doesn't matter what you are doing for exercise, you just gotta move ✅🏋️‍♀️🏃‍♂️💃🏽👩🏽‍🌾

ADD FOODS BEFORE REMOVING

Eating your veggies is HIGHLY underrated. I know we hear it all the time "eat more fruits and vegetables, blah...blah...blah..." but I feel that for so many people this goes in one ear and out the other. Why? Because we have been convinced that in order to be healthier we need to SWAP OUT our favorite foods for some boring ol' broccoli and cauliflower. This tends to stop people from even starting when they want to eat healthier. So what I recommend is before you eliminate any of your favorite not-so-nutrient-dense foods, lets add some first! Making sure that you eat atleast 5 serving of veggies a day is a big enough goal on its own, so let's start there.

• Start your day with a fruit smoothie and sneak in some light-tasting veggies (like raw spinach or kale)
• Add a handful of chopped greens to your marinara sauce for spaghetti night (it cooks down to nothing anyways!)
• Use some cooked veggies from last night's dinner in your morning scramble/omelette (hello variation 😉)
• Snack on a few baby carrots and celery with hummus BEFORE you open the bag of chips (you can still have the chips!)

Foods high in nutrients will make you feel your best all the way down to the cellular level! The more colorful the foods you eat, the more nutrients and antioxidants you are taking in, which not only makes you feel great but it reduces junk-food cravings too! So go on and eat the rainbow 🌈🥕🥒🍆🍅🌽🧅

DRINK UP

Majority of the patients I see are NOT drinking enough water. They are getting in roughly 32 ounces daily and assume that it's enough but in all reality, unless you weigh 60-70lbs then that's not nearly enough. Your body needs PLENTY of water to function at an optimal level. I recommend aiming for ~1/2 your body weight in OUNCES per day (ex: if you weigh 150lbs, aim for 75oz of water a day). Why so much? Not only is our body made up of about ~60% water, but adequate water intake plays such an important role in so many of our bodily functions. If you are dehydrated, you will have more difficulty using the bathroom and sweating which ultimately means that your body cannot eliminate waste efficiently. If your body holds on to toxins that it needs to get rid of, guess what? You're not going to feel your best. So drink up! & make sure you are drinking high quality, filtered (not tap) H2O to:

• hydrate your cells
• give you glowing skin
• make it easier for your body to detox
• and boost your energy! 💦

Adding these 4 very simple habits to your daily routine will make your journey to getting healthier that much more attainable. We tend to forget that baby steps still move you forward, and before you know it you'll be able to look back on how far you've come.

𝐏𝐑𝐎 𝐓𝐈𝐏: Getting started & staying consistent is key!

I hope this was helpful to you. If you want more personalized guidance on improving your health, I'd love to work with you. If you are interested, you are welcome to book an appointment with me when you're ready!

Wishing you health & happiness always,

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This email has been created to provide information about health and wellness and the naturopathic services of Arreola Naturopathic, Inc.; however, please note that the information found on this email, including links to blogs, is for educational and informational purposes only and is NOT intended as, and must not be understood or construed as, medical care or advice. Nothing found on this email is intended to substitute for professional medical advice, diagnosis, or treatment of a qualified healthcare professional familiar with your situation. If you have any concerns or questions about your health, you should always consult one-on-one with a licensed health care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your healthcare professional because of something you may have read on this email. If you are located in California, please book a Discovery Call to learn more about becoming a patient of Arreola Naturopathic, Inc. https://arreolanaturopathic.com/discovery-call/​