Ara Wiseman

Steps to a healthier you!

Get plenty of rest & get your zzz’s. Your body needs downtime to repair cells and to rest your heart.

Drink enough water to hydrate your brain and body. Drink at least 1 litre of pure water for every 40 pounds of body weight. It is best to have your liquids unpolluted with artificial sweeteners, sugar, caffeine, or alcohol. Water also flushes out toxins. Squeeze fresh lemon in your water.

Do not consume too much caffeine. Caffeine is the world’s most popular psychoactive drug. Avoid all caffeine sources within 10 hours of going to sleep, including coffee, tea, green tea, chocolate, and caffeinated soft drinks. Instead, drink naturally decaffeinated beverages, herbal tea, coconut water or water!

Make sure to exercise. People who exercise regularly maintain a more constant weight, are less prone to overeating and cravings and are more confident. Exercise is the healthiest alternative for getting the endorphin rush to reduce stress

Do not consume foods that stress the body, such as sugar, excessive amounts of chocolate, caffeine, artificial sweeteners, preservatives, soft drinks, junk foods, white flour products, and fried foods. High glycemic carbohydrates cause a spike and then a drop in blood sugar, which affects your overall health and mood.

Incorporate complex carbohydrates into your diet, such as fresh organic fruits, vegetables, dark leafy greens and whole grains.

Add greens such as wheatgrass, barley grass, or chlorophyll to your smoothies, water or juice.

Make sure to bring healthy food and snacks with you to work. Eating small, healthy meals every 3 – 4 hours will help you stay alert, frees up energy, prevents mood fluctuations by stabilizing blood sugar, and increases stress tolerance.

For more energy & to sleep better, take a B complex during the day. It helps fight stress, improves mood and helps metabolize carbohydrates.

To sleep better, take magnesium before bed. If you are having trouble falling asleep, take melatonin 30-60 minutes before bed.

Take a 20-minute break between 3:00 pm and 5:00 pm, when cortisol levels are lower.

Spend part of your day doing something you enjoy!

©2018 Ara Wiseman Nutrition & Healing. All Rights Reserved.

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