Make 2018 a happy and healthy year
By Deb Dittner
Often wondering where to begin, you may need to begin with little steps that, in time, turn into big pay-off results. Start now to produce the quality of life you want and do it regularly.
There is no magic pill, no magic bullet, and no magic in general. You have to take the bull by the horns and do it every day for the rest of your life.
And what is “that” you may ask? Lifestyle changes that you and only you can do for yourself.
But, you have to want it and you have to do it. No excuses.
Minimizing toxins in our everyday life is important.
You need clean air. You can’t totally control the air that you breathe, but you can take steps to improve the quality, especially in your home.
When your home is sealed shut in winter months, toxins can build up. The toxins from your bedding and furniture, your rugs and heating sources stay trapped inside your home.
Yes, it’s cold outside but opening your windows on a daily basis and letting fresh air in will improve the overall quality.
You may also want to consider an air purifier. And, what I do daily is diffuse therapeutic grade essential oils to help clean the air and boost immunity.
You also need clean water. Dehydration can occur when you do not drink enough pure, filtered water. Consider having your water tested to make sure you are not ingesting chemicals that can damage and cause significant illness.
Drinking half your weight in ounces of water daily will be beneficial for overall hydration, flushing your kidneys and hydrating your skin that often becomes dry due to overheated homes.
Taking proper care of our bodies also consists of the many things you can do to reduce your risks such as using non-toxic products on your skin, in cleaning your home and consuming clean food.
I recommend going to http://www.ewg.org for information on clean products and the Clean15/Dirty Dozen for clean food purchases.
Eating a plant-based diet full of nutrient-dense whole foods consisting of 6-to-10 servings of vegetables and fruits daily and clean sources of protein is a must.
Enjoy those winter veggies
Winter vegetables that I recommend are:
— Beets (and beet greens) are anti-inflammatory, high in folate, potassium, manganese and vitamin C. Beet juice is also found to aid in reducing high blood pressure and is an excellent pre- and post-workout for athletes. A favorite way of enjoying beets is diced and roasted in olive oil with thyme and sea salt. So sweet and tender!
— Kale is high in vitamins C, A, B6 and K, manganese and copper. Baby kale is tender and can be sautéed in olive oil with onion and garlic, and added to soups and salads.
— Brussels sprouts are high in vitamins K, B6, B1 and C, folate, manganese, choline, potassium, and fiber (which everyone needs more of). This cruciferous vegetable can be roasted individually or added in with the above-mentioned beets.
— Turnips are high in vitamins C, B6, manganese, potassium and copper. Turnips have been found to aid in lowering blood pressure, enhancing eye health, weight loss, and prevents diverticulosis.
Turnips can be steamed and mashed (just like mashed potatoes) with a little bit of olive oil and almond milk or added to soups.
— Broccoli, another cruciferous vegetable, is high in vitamins A, B2, B6, C and K, folate, manganese, potassium and magnesium.
Broccoli is a well-known cancer fighter as it contains compounds known as sulfurophane and indoles.
Enjoy steamed or sautéed in olive oil, sea salt, and garlic then topped with a little freshly squeezed lemon juice.
— Cauliflower is high in vitamin C, potassium, and fiber. It is also a cruciferous vegetable that contains anti-cancer properties, making it an excellent choice against disease.
It can be steamed, sautéed, roasted, and even made into “rice” or a “pizza” crust.
Disease is preventable through lifestyle changes also consisting of physical movement daily, adequate sleep and self-care. We can live longer and healthier lives through regular preventive care. You just need to remember to do it regularly!
• Deborah Dittner is a family nurse practitioner and health consultant. Her mission is to transform as many individuals as possible through nutrition and lifestyle changes. For more information, check out her website at www.debdittner.com or contact her at 518-596-8565.