#152 Tracee Talks – Health Hacks

Show Notes:

I am going to talk to you about some health tips that I think will help you change the trajectory of your life. Just some random tips that you can incorporate starting right now.

If you have not done our Lean lady Challenge, you might want to start there because we are giving so much information, and I am working with coach Debbie Wagner who is a physician’s assistant with a holistic slant.

I am doing an Emotional Eating Course because honestly, your food choices are often determined by your own emotions, and it’s just a habit that you can break when you are ready. Stay tuned!

HEALTH HACKS:

Tip 1: Do not drink your calories in a form of a sugary drink
If you crave soda, that contributes to heart disease, type 2 diabetes, cancer – all kinds of stuff. Even diet coke is filled with chemical toxins. Aspartame is awful for you.

You can get Zevia. Zevia is clear because it does not have artificial coloring, and it is sweetened by stevia. 

Just make a commitment to ditch the sugary drink, and try the Zevia instead, or you can do a plain and enhanced sparkling water like La Croix.

I have a soda stream pumper that gives me the fizz but does not drink fizz all day long because it’s acidic.

Tip 2: Read your labels
Ideally, you are going to eat food that does not have a label – it’s a whole food. But be careful with your labels.

Check for hidden sugar. Any word that ends with OSE is sugar and we do not need sugar.

Tip 3: Avoid Snacking
Your digestive system consumes a ton of energy in your body, so you do not want to make it work on overdrive all day.

Plus, we often tend to snack mindlessly. We want to eat mindfully. We want to listen to our body’s wisdom which is way smarter than our brain, and just know our hunger signals.

When you are reaching for that protein bar or nuts, ask yourself, “am I really hungry or is it just a habit?”

Tip 4: Get enough sleep
So many people tell me that they do not get enough sleep.

Here are some helpful tips:

• Have a bedtime ritual
• Get blue light glasses / Avoid blue light before hitting the sack 
• Do quiet activities
• Journaling

Tip 5: Gut health
Did you know that you have more bacteria in your body than in your cells?

You have good bacteria and not-so-good bacteria, and you want to have good bacteria and ditch the bad ones.

Do you know what feeds the bad guys? Sugar! So we want to ditch sugar and feed the good guys.

You want to feed them the probiotics with probiotics and prebiotics.

Tip 6: Stay hydrated
What’s the difference between a grape and a raisin? What do you want to look like? I want to look like a grape.

Tip 7: Intermittent Fasting
I have been doing IF for 4 or 5 years and the main reason why I love it is because of autophagy.

You can do 16/8 fasting, 18/6, or OMAD.

Intermittent Fasting also helps you regulate your insulin so that you won’t become insulin resistant.

Tip 8: Enjoy the sunshine
Vitamin D is the happy vitamin.

If you live in a cold climate, and you can’t get some sun, you might want to get a happy light and put it on your desk so that way, it will help you get some vitamin D.

No sunscreens. The toxins in sunscreen are horrible for you. But you want to go outside for 15-20 minutes a day and let the sun hit your skin.

Tip 9: Self-care
You can’t pour from an empty cup.

By loving yourself first, and doing things to nourishing yourself, you’ll perform better in all the other areas of your life.

Tip 10: Eat quality protein
Luis from Keto Gains taught me: Protein is your goal, carbs are your limit, fat is your lever.

If you are lifting heavy stuff, you want to make sure you are hitting your protein macros.

As we age, we have age-related sarcopenia so by eating that protein, we can avoid that.

It also takes calories to digest protein which is called, the thermal effect of food. You need all amino acids for different metabolic processes.

Protein can lower both blood sugar and blood pressure levels.

Tip 10: Lift heavy things
When you lift heavy things, you create more strength in your body, and you want to combine that with stretching or mobility work.

Don’t be afraid of lifting heavy things. You won’t get bulky.

Tip 11: Herbs and spices are your friends
There are so many healing properties on herbs and spices.

Herbs and spices also make your food tastes better, and it also has a fat-burning quality. Some also have some medicinal qualities, anti-inflammatory and a lot of antioxidants.

Tip 12: Eat eggs – especially the YOLKS
Yolks are most of the nutritious food on the planet.

God made eggs with yolks for a reason. They have choline and that is so good for you. They are one of the cheapest sources of protein.

Tip 13: Omega-3
This is very important for our heart health.

You’ll find these on salmon, sardines, flax seeds, or chia seeds. But you want to eat your fatty fish at least once a week.

Tip 14: Personal care products
Do you know how many toxins are found in lotions and other things you put in your skin?

Look for parabens, those are really bad.

Go on the website skindeep.org and you can see what products are listed there so that you can decide what you’ll use.

Tip 15: Put your phone away before getting to bed
Don’t sleep with that EMF machine next to your head, put it on airplane mode, and place it 6ft away from you

Tip 16: Focus on a positive mindset
Focus on what you want, not on the absence of it.

You want to raise your vibrations with health, joy, love, prosperity – everything you want to attract into your life.

Tip 17: Have a morning routine
Don’t let anybody else’s agenda get in your way.

Make time for the thing that are important to you and get them done early in the day.

Tip 18: Practice gratitude
Appreciate everything you have, and it raises vibrations which will attract more things.

When we are not thankful for the blessing we have, then why would God want to give us more?

Focus on all things good – the little things.

Tip 19: Breathing and meditation
Did you know that a 10-minute meditation a day will increase the immune system by 50%?

So, I would love for you to join me in a Meditation Monday. You can sign up at sexybreaths.com

We also have a charity called, Healthy Hope. This is a charity that helps recently widow women to be healthier, stronger, and just be able to be their best selves. 

Check it out here: https://highenergygirl.com/healthy-hope/

Comments

comments