More often than not, New Year’s resolutions fail. According to the Chicago Tribune, 45% of Americans make resolutions, but only 8% achieve them.
Many of our resolutions are too vague (lose weight) or unrealistic (workout every day). I know most of my resolutions have fallen into those camps.
Instead, many psychologists recommend setting specific goals throughout the year, and making small adjustments in order to reach them. After all, a 1% adjustment each day equates to a full circle change in a year.
So, in the interest of living a healthier and more joyful life in 2019, here are 10 small adjustments you can make.
1. Drink this liver-boosting beverage
Roasted dandelion root is a medicinal bitter herb that stimulates our liver and bile production. It’s so well regarded that it appears in the U.S. National Formulary, and in the Pharmacopeias of Hungary, Poland, Switzerland, and the Soviet Union. It is one of the top 6 herbs in the Chinese herbal medicine chest. Some doctors believe that cancer is actually a liver issue (not being able to eliminate toxins efficiently), so daily consumption of this root can be a great practice. And, IT’S TASTY!
Roasted dandelion tea has a nutty, earthy and almost woodsy taste that’s delicious with honey and any kind of milk (almond, coconut or raw dairy.) I make my own using this bulk herb and this tea ball. You can also drink this even tastier beverage that contains 630 mg of combined dandelion and chicory extract.
Here’s my Liver Love Beverage that Papa Natural and I consume daily (sometimes multiple doses :)).
Liver Love Beverage Ingredients:
2. Brush daily (your skin, that is)
Your skin is your largest organ, and also plays an important role in daily detoxification. In fact, it can excrete up to 2 pounds of toxins daily! So treat it well and keep your pores unclogged through daily skin brushing. (I like this skin brush.) This simple practice can stimulate your lymphatic system and enhance blood flow. It can help to reduce the sight of cellulite and improve skin tone. Most importantly, it removes dead skin cells, allowing toxins to leave the body through the skin.
How to skin brush: Start at your ankles and brush your way upwards towards the heart. Then move to your wrists and work your way up towards your heart again. Be sure to use a brush like this one that’s firm enough to stimulate the body, but also gentle enough so you won’t damage your skin. I find it best to do skin brushing in the morning, as it has a stimulating effect.
3. Drink a lemon a day
Lemon is a natural cleanser that stimulates the liver and gallbladder, even dissolving uric acid. It also promotes healthy digestion and the whole elimination process. Lemons are high in vitamin C and P, the latter helping with high blood pressure. And they’re yummy! My favorite way to consume is juiced with stevia and filtered water. Homemade lemonade is a great low-sugar alternative for kids who like juice. Finally, many people benefit with improved digestion– less gas, belching and bloat– by drinking hot water with fresh lemon juice first thing in the morning. You can add a teaspoon of raw apple cider vinegar for an added digestive boost!
4. Shoot for 10,000 steps
Have you heard of the health goal of walking 10,000 steps a day? This number was actually started by the Japanese in hopes of selling more pedometers! HA! But now the American Heart Association recommends 10,000 steps to decrease the risk of heart disease, the number one killer of adults in the U.S.
There’s plenty of science behind it too. The Global Corporate Challenge (GCC) looked at 60,000 workers in 55 countries who aimed to walk 10,000 steps every day for eight months.
- At the end of the challenge, 67% of participants reported an increase in fitness and energy levels and participants lost an average of 10 pounds each – just from walking 10,000 steps (which equals almost five miles)
- After four months of taking part in the study, the number of GCC participants with high blood pressure was reduced by 34%, while waist size was reduced by an average of two inches
- Participants who stuck to walking 10,000 steps a day for one year were able to maintain blood pressure, keep the weight off and decrease their BMI
- They also reduced significant risk factors for heart disease and type 2 diabetes.
To track your steps, you can use this fitness watch that doesn’t use EMF if you disengage the heart rate and blue tooth monitors. Or, use an old-school, EMF-free option.
5. Oil pull every morning
An ancient Ayurvedic practice, oil pulling is popular in many crunchy households. While there isn’t much science behind it, there are plenty of positive testimonials about how it whitens teeth, reduces plaque, heals swollen gums, not to mention help with allergies, asthma, and headaches. My dentist and other health professionals recommend it to their patients.
How to oil pull: Grab a spoonful of raw, cold-pressed oil preferably sunflower, sesame or coconut oil. Put the oil in your mouth and swish around for 10-20 minutes first thing in the morning and spit out. Wash out mouth with water, then go on with your day. You can see my instructional video here.
6. Detox your medicine cabinet
Since our skin is our largest organ, be sure to ditch toxic and chemical-laden skin products such as deodorant, lotion, shampoo and soap. Here’s a post that offers alternatives, but plain old coconut oil and/or baking soda can serve as your deodorant, toothpaste and lotion. I also like this deodorant and this soap because of their simple, non-toxic ingredients.
7. Dabble with essential oils
I know people who’ve used high-quality essential oils to optimize their wellness. Are you struggling with a specific issues? Why not give essential oils a try? They are non-invasive and safe when used properly. Here’s a great book that can help you learn more about. I personally use Thieves oil diluted in this carrier oil often on my feet for supporting my immune system, and Griffin uses Ginger oil for occasional digestive support. I also love using Peace & Calming on his feet to relax him before bedtime. I use diluted Myrtle oil on my thyroid to support its function.
8. Boost your probiotic load
Nearly 80% of our immune system can be found in our gastrointestinal tract. So a healthy gut is vital for good health. We used to get probiotics from the soil by working with the earth as well as consuming fresh produce. But our soils are depleted, and so are our diets. Therefore it’s vital we make a conscious effort to consume probiotics daily. The best source is through cultured or fermented foods and beverages like raw sauerkraut, kimchi, pickles, yogurt, kefir and kombucha. You can also take high-quality probiotic supplements like these and these.
9. Eat a raw carrot daily
Daily Detox Salad
Did you know that the fiber in carrots helps to bind endotoxins in the gut? One study showed that daily consumption of a raw carrot reduced serum cholesterol by 11%, increased fecal bile acid and fat excretion by 50%, and increased stool weight by 25%. This suggests a positive change in bacterial flora or metabolism. Dr. Ray Peat also finds women with problems associated with high estrogen levels found relief when they consumed a raw carrot daily. You can eat your carrot straight up or in the form of this delicious detox salad. (Do not peel your carrot! Just wash well.)
10. Tame the technology
It’s nearly impossible to live today without a computer and cell phone, but all of the electronic exposure can have consequences. EMFs, or electronic magnetic frequencies, can disrupt our body’s endocrine and immune systems. In fact, the World Health Organization said that cell phones may cause cancer, listing them in the same category as lead, engine exhaust, and chloroform.
Some simple ways to reduce EMFs:
You can also grab my free 1-pager that gives you more tips to reduce EMF exposure here.
Speaking of technology, try to keep your screen time (TVs, computers, even cell phones) to a minimum after 8 p.m. If not possible, then try a for just a few days a week or wear these sexy glasses while you are using electronics past dusk. This is because lights and screens contain significant levels of blue light, which shift circadian rhythms, disrupt sleep, and can lead to increased risk for cancer, diabetes, heart disease and obesity. You can learn more about sleep tips here.
How about YOU?
What are you resolving to be or do in 2019? Share with us!