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Melanie is regularly posting new and tasty recipes with the healthiest foods on earth. Check back often for ideas on making yummy meals and delightful treats that have health benefits.


Going to the grocery store or farmer’s market and not sure what to buy to achieve your best health or how to purchase good, quality food on a budget? Melanie’s food buying guide for healthy meals and snacks is here to help!

Simple, Easy Changes You Can Make to Improve Your Health

There are lots of things you can do to improve your health.  Some are expensive and some are a lot of work.  *FYI – The most dramatic thing you can do for your health is change what you eat.  I know most of us are busy and on budgets, so I thought I’d share with you a few simple and easy things you can do that will have a positive impact on your health.  Try making one change per day or per week.  Healthy

1.  Aim for 10,000 steps per day.  You might not get there, but at least aim for it.

2.  Be a vegetarian when dining out, unless you are dining somewhere that serves wild-caught salmon or grass-fed beef or pastured chicken or wild game meat.  I’m not an advocate of vegetarianism, but the animal/fish protein typically served at most restaurants can be full of antibiotics, hormones, and/or fed horrible diets (you are what you eat ate).  Of course that veggie plate probably has GMOs and pesticides, but you might get a lower concentration of bad stuff in the veggies than in the meat.

3.  Breathe fresh air daily.  Do not spend your entire day inside your house or in buildings.  Get outside and breathe.  If you must be inside all day for some reason, open a window.

4.  Get in at least ten minutes of exercise daily.

5. Get up every 30-60 minutes.  Never sit for more than an hour. Try to get in some movement if you can.   If you don’t have the option to leave your desk, waiting room, wherever your butt is parked, then at least stand and stretch or even just stand.  If you’re in a meeting and just feel you absolutely cannot get out of your chair, at least stretch your legs out, shift positions, wiggle, etc.

6.  Never take an elevator or escalator unless the stairs are unsafe or you have an extremely heavy load you are carrying that can’t be managed on steps.

7.  Keep a checklist of easy exercises/stretches that you can do daily and try to check off as many as possible every day.

8.  Get more sleep.  Get more sleep.  Get more sleep.

9.  Do a power shower two or three times per week.  To revive you/wake you up, alternate between blasts of hot and cold water for a few minutes, then scrub your body vigorously with a homemade body scrub.

10.  Take a detox bath two to three times per week.

11.  Drink more water.

12.  Daily self or partner massage.  If you have a partner good with massage, take advantage of him/her!  If not, there are several ways to perform self-massage.  One way to get more of a deep tissue massage is foam rolling.  Look into it.

13.  Spend regular time with interests or hobbies that make you happy.  If you don’t have any, find some.

14.  Spend time with pets/animals.  If you have a pet, give it plenty of love and it will love you back.  If you don’t have a pet, adopt one.  If you aren’t ready for a pet, spend time with someone else’s.  At the very least, go outside and watch the squirrels and birds.

15.  Have plants.  Houseplants help purify the air in your home.  Studies have found that tending to plants relieves stress and reduces blood pressure.

16.  Take fifteen to thirty minutes to yourself daily.  Whether you meditate, pray, take a nap, watch funny videos, walk, or whatever relaxes you, find time each day to be alone and chill out.

17.  Whether you believe it or not, not watching TV is usually better for our health.  But if you love your shows or just love watching TV, exercise during your TV time.  Try the TV Lover’s Workout or any variety of cardio and/or bodyweight workouts.

18.  Take daily leisure walks with a friend or loved one or pet.  Just for the enjoyment of it.

19.  Challenge your brain daily or regularly.  You’ve probably heard to do crossword puzzles to help your brain, but there are plenty of other ways to boost your brain power.  Try learning something new or doing something routine in a different way to challenge your brain.

20.  Get sunshine daily without any sunscreen on.



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