20 Simple Ways To Take Great Care Of Yourself

With a season change upon us, it's important to take extra good care of ourselves. Therefore, I've designed this little 20-step plan, full of tips on how to re-vamp without feeling hungry or doing anything too extreme.

Be prepared to take it easy and wake up the next day feeling better than ever.

1. Start your day with a warm cup of water and lemon.

Ditch the caffeine and instead enjoy a cup of warm water, with the juice of half a lemon and 1 teaspoon of raw, unfiltered apple cider vinegar. This sets you up for good digestion, boosts your metabolism, and will make your liver very thankful. It’s also extremely hydrating and alkalizing, unlike caffeine, which is very acidic and sure to dehydrate you. Caffeine also exhausts our liver and increases our levels of cortisol, which can lead to an inability to eliminate toxins or efficiently burn fat. Yikes!

2. Drink clean, filtered water all day.

Your water should be either warm or at room temperature or warm so your body doesn’t have to waste any of your energy warming it up before it can be beneficial and hydrating. It will also purge you of toxins and increase elimination. And don’t forget, hydration is the key to vitality and health. After all, we're made of 75% water.

Bored of regular water? Try infused water! Some of my favorite combinations are: strawberry and mint, peach and sage, cucumber and basil.

3. Start your day with greens.

Have a green juice or a green smoothie for breakfast. (Or both!)

3. Meditate.

Or simply sit and focus on the breath for at least 1 to 5 minutes or preferably 15 to 20 min.

4. Relax.

It's time to get comfy! Watch your favorite movie or read a good book.

5. Skip the sugar.

Make sure you skip sugar and drink some deliciously healing herbal tea throughout the day. Teas are filled with antioxidants and very satisfying. My favorite right now is peppermint or vanilla. If it’s too hot outside for tea, simply make a big batch and place in the fridge for a refreshing drink.

6. Use affirmations.

Write down a few affirmations on a Post-It note and place them on the fridge, bathroom mirror, or any place you're sure to see them frequently. Throughout the day, repeat them to yourself. One of my favorites is, “Take action, live with purpose, be grateful.” It helps keep me motivated.

7. Snack on activated walnuts.

They’ll satisfy you as well as provide you with brain power. How? Walnuts are a prehistoric food and they contain omega-3 fatty acids (which are usually found in fish sources such as salmon). They help stimulate brain and nervous system.

8. Read what inspires you.

Pick a few articles from blogs and websites that you find inspiring and read them throughout the day.

9. Chew!

Chewing is essential for optimal digestion (and therefore, for a healthy weight and waistline). Try chewing each bite 30 times as a goal. Since you’re having such a relaxing day, you can surely make more of an effort towards this today. Chew, chew and chew some more.

10. Eat in peace.

Be in a peaceful place while you’re eating each meal today; physically and mentally. You should make an effort for this every day, but today is the day to be more conscious of it since you’re making all the rules.

11. Dream big.

Make a list of your 3 Big Goals and 3 Small Goals, as of right now.

12. Feeling creative?

Make a vision board! Use magazines or the internet to make a collage of images that remind you of your most important goals and dreams. Look at this board every day. Visualize these goals happening. This is proven to be very powerful. (Oprah actually uses this strategy!)

13. Light some incense.

My favorite at the moment is white sage. (It's very peaceful.)

14. Have another fresh juice with carrot, beetroot, celery, ginger and lemon.

It will give you an energy boost and it's super delicious, the perfect boost and contains tons of vitamins and minerals.

15. Take a bath and spoil yourself with the works.

Use everything! Aromatherapy, bath bubbles, bath salts, and candles. (If using candles, make sure they're non toxic. Look for ingredients like soy wax, beeswax, and vegetable wax, which won't fill your lungs with toxins.)

16. Enjoy some low-key exercise.

Connect with nature by walking barefoot on the grass or beach (also great for getting your daily dose of Vitamin D), do some yoga, or simply stretch. Endorphins will surface and lift your spirit and immune system higher.

17. Take a nap.

And don't feel guilty about it.

18. Cook for yourself.

Try making a new, healthy recipe you’ve been wanting to try.

19. Laugh.

Call your best friend or watch a funny TV show. Laughing is good for the soul and will actually put you in a good (or better) mood.

And finally...

20. Use lavender.

Put some lavender oil on your temples for a calming, relaxing sensation. It's sure to soothe you and it smells fantastic.

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How to create a positive eating environment.

Creating an environment where your kids can make healthy nutritional choices is one of the most important steps you can take to ensure the health of your child.

By fostering a supportive environment, you and your family can develop a positive relationship with healthy food. You can lead them by your example.

Here are 10 tips for getting children to eat healthy food and form wise nutritional habits, offered by Melinda Sothern, PhD, co-author of Trim Kids and director of the childhood obesity prevention laboratory at Louisiana State University.

1. Avoid placing restrictions on food.

Restricting food increases the risk your child may develop eating disorders such as anorexia or bulimia later in life. It can also have a negative effect on growth and development. Instead of banning foods, talk about all the healthy, nutritional options there are -- encouraging your family to chose fruits, vegetables, whole grains, lean meats, and low-fat dairy, while avoiding heavily processed, low-quality junk foods.

2. Keep healthy food at hand.

Children will eat what's available. Keep fruit in a bowl on the counter, not buried in the crisper section of your fridge. Remember, your child can only choose foods that you stock in the house. And have an apple for your own snack. "Your actions scream louder than anything you will ever tell them," says Sothern.

3. Don't label foods as "good" or "bad."

Instead, tie foods to the things your child cares about, such as sports or doing well in school. Let your child know that lean protein such as turkey and calcium in dairy products give them strength for sports. The antioxidants in fruits and vegetables add luster to skin and hair. And eating a healthy breakfast can help them keep focus in class.

4. Praise healthy choices.

Give your children a proud smile and praise when they choose healthy foods such as fruits, vegetables, whole grains, or low-fat dairy.

5. Don't nag about unhealthy choices.

When children choose fatty, fried, unhealthy foods, redirect them by suggesting a healthier option.

• Instead of regular potato chips and dip, offer baked tortilla chips and salsa.
• If your child wants candy, try dipping fresh strawberries in a little chocolate sauce. Too busy? Keep naturally sweet dried fruit at home for quick snacks.
• Instead of buying French fries, try roasting cut up potatoes in the oven (tossed in just a bit of oil).

  6. Never use food as a reward.

  This could create weight problems in later life. Instead, reward your children with something physical and fun -- perhaps a trip to the park or a quick game of catch.

  7. Sit down to family dinners at night.

  If this isn't a tradition in your home, make it one. Research shows that children who eat dinners at the table with their parents have better nutrition and are less likely to get in serious trouble as teenagers. Start with one night a week, and then work up to three or four, to gradually build the habit.

  8. Prepare plates in the kitchen.

  You can put the right portion of each item on everyone's dinner plate, instead of offering up a food buffet or serve-yourself style. This way your children will learn to recognize healthy portion sizes. If adjusting to healthier portion sizes means smaller portions for your family, help make the switch seem less shocking by using smaller plates.

  9. Give the kids some control.

  Ask your children to take three bites of all the foods on their plate and give each one a grade, such as A, B, C, D, or F. When healthy foods -- especially certain vegetables -- get high marks, serve them more often. Offer the items your children don't like less frequently. This lets your children participate in decision making. After all, dining is a family affair.

  10. Consult your pediatrician.

  Always talk with your child's doctor before putting your child on a weight loss diet, trying to help your child gain weight, or making any significant changes in the type of foods your child eats. Never diagnose your child as too heavy or too thin by yourself.
  "It's all about gradual changes. It's not overnight, and it's an uphill battle for parents," Sothern tells WebMD. "Everything outside of the home is trying to make kids overweight. The minute they walk out of the home, there are people trying to make them eat too much and serving them too much."
  The food smarts your children will learn from you can protect them for a lifetime.

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