How’s that resolution going? We tend to think big when making resolutions, when the most effective way to see tangible results is by making small changes that are doable. So think small. If you haven’t yet read Darren Hardy’s The Compound Effect, it’s a great short read about how small changes add up over time – whether they be positive or negative. The pandemic sure showed me how true that is! Now it’s time to reverse.
What one or two small things can you change that will add up over time? Here are some ideas:
Add dark leafy greens
From a recent Washington Post article:
“Eating more dark green leafy vegetables is one of the best changes you can make because ‘they are the healthiest food on the planet,’ says Tracye McQuirter, public health nutritionist, author of “Ageless Vegan” and founder of the 10 Million Black Vegan Women movement.
Dark green leafy vegetables are packed with nutrients that fight cancer and promote the health of our hearts, eyes, bones, digestive systems, brains and skin, which is why, she says, ‘the glow is in the greens.’”1
Sound tough to do? It doesn’t have to be. Add some chopped greens to a stir fry, an omelet, your smoothie (you won’t ruin it!), or sauces and soups. Just a little bit as a habit will really make a big difference.
Eat Less Red Meat
That means less, not zero, if you’re a meat lover. Between the health of your body and the health of our planet, it’s a really great thing to decrease consumption of, significantly if possible, and just a little bit if not. Even if once a week you choose an alternative (those Beyond or Impossible Burgers are pretty great!), you’re still helping things.
Try More Easy Meals at Home
How many times do we order food because the thought of cooking at the end of the day seems too daunting? Restaurants do need our support still, but let’s be purposeful about when we order from them and stick to our home-cooked resolve. Choose a couple easy, healthy recipes that become a go-to on your tired nights. The Whole 30 has some great tasting recipes that are very healthy. The tuna boats, protein salad and salmon cakes are among my favorites – salmon cakes take a bit of prep, but you can make a double batch that will last awhile. The tuna boats can be done with or without the endive boats (and the tuna mix is delicious!), and the protein salad is super easy once you do it a couple times. There are also some great sauces for seafood that aren’t very difficult to make, and they go with pretty much any white fish.
Reduce Alcohol Consumption
’Tis the season to abstain – Dry January has become quite popular! It’s really good to give your body a break from alcohol. Many people increased their consumption during the pandemic, and cutting back even a little bit on your weekly intake will make a big difference on your health; alcohol calories really add up, and excessive consumption can lead to other health concerns over the long-term.
There are lots of good-tasting non-alcoholic beverages available these days. A few of my favorites include:
- Cascara Club Italian sodas
- Kin Euphorics
- Seedlip
- Monday Gin
- Proteau botanical beverages
I found all these from another Washington Post article2 last January – it’s worth a read!
1https://www.washingtonpost.com/food/2022/01/03/how-make-smart-new-year-resolutions/
2https://www.washingtonpost.com/food/2021/01/09/dry-january-nonalcoholic-drinks-recommendations/
Our fascia retains those emotional memories.
Quality does matter – it does seem to be true that you get what you pay for with essential oils.
Peppermint is wonderful for both digestive troubles and also for any sinus congestion or headaches.
Bio:
I could barely move my arm that day; the slightest rotation or abduction was excruciating. I did some Googling and found that common areas of referral pain for three of the four rotator cuff muscles were exactly where I was experiencing pain down my arm. Even though I had already figured out it was my rotator cuff as the pain progressed… confirmation is always nice. I knew my shoulder needed some good bodywork – massage is great, but cupping is much, much more effective as it promotes healing in ways that just aren’t possible with compression. Cupping is great for reducing inflammation and swelling, drawing up the non-circulating stagnant blood and sticky proteins found in edema, bringing them up to the surface so that healthy circulation of blood and lymph can be restored to the injured area.
had an opening so I could get some proper cupping and massage on all those rotator cuff muscles plus some great myofascial release work. It was intense. It felt different than the regular discomfort of really deep work; it felt like there were injured tissues. But we improved range of motion during that session on my first day of pain. The next day I visited my chiropractor and found that my clavicle, humerus, and scapula were all misaligned as well, and those all got fixed right up. Having the cupping done before the chiropractic adjustment was helpful to allow the muscles and tendons to move more easily during adjustment and accept the corrected state more readily. I began to use a scarf as a sling to keep my arm both pain-free and to minimize the possibility of further misalignment. Then the magic began to happen.
Or do you just come in for special occasions when you believe you deserve a treat? Massage is considered part of health care in other countries and has been an ancient form of healing. It’s no surprise that most chiropractors have an onsite massage therapist as part of their practices. Massage has benefits for the physical body, the mind, and your energetic life force.
Excellent and Affordable Massage and Bodywork
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