Most of us could benefit from eliminating a few things from our lives and adding in more healthy choices. Spring is a great time to make lifestyle adjustments allowing for our bodies to experience new levels of health. 

1. Eliminate processed foods with trans fats (partially hydrogenated oils) and high fructose corn syrup (HFCS). 

Trans fats and HFCS are detrimental to our health and linked to inflammation, increased risk of cancer, type 2 diabetes, heart disease, and dementia. Some common foods with these ingredients are salad dressings, sweetened yogurt, and microwave popcorn. After reading the label, our family chose to switch our favorite barbecue sauce for a healthier brand without corn syrup. 

For a list of healthy food substitutions approved by my family, check out A Guide to Ingredient Substitutions for Healthier Eating. A store like Trader Joe’s has high quality standards for their food, reasonable prices, and is my preferred place to shop. Look for your favorite processed foods under the Trader Joe’s brand to see if it’s a healthier option for you.

2. Consider eliminating eggs, wheat and dairy. 

Eliminating at least one of these items from your diet will improve your health. Anthony Williams states in his latest book “Cleanse to Heal,” that these 3 foods are “level 1 troublemakers,” leading to chronic illness. 

Eggs, wheat, and dairy are 3 of the 8 foods that cause 90% of all food allergies, according to Thrive. Even if you don’t have a severe reaction to these foods, they can cause inflammation, excess mucus, and could be an underlying factor to numerous health problems.  

Instead of wheat, my preferred grains are oats, millet and quinoa. I blend up raw cashews to make delicious dairy-free recipes.  Flaxseeds or chia seeds soaked in water are wonderful egg substitutes.

My Medicinal Home recipes are all egg-free, gluten-free, dairy-free, mostly vegan and low-fat. This diet best supports your body to heal and slows down the aging process. 

3. Add in at least one healthy choice from my top 5 healthy tips:

a. Enjoy a daily smoothie. A smoothie is an easy way to increase the amount of healing fruits and vegetables in your diet. If you add a handful of spinach to your smoothie, it won’t change the flavor and will increase the nutrition. 

b. Increase your hydration. Staying hydrated helps nutrients enter your cells and toxins leave your body. It also supports your skin, heart and brain. A great way to start each day is to drink 16-32 ounces of lemon honey water first thing every morning. 

c. Eat an apple a day. This is an easy snack anytime during the day or evening. It supports the liver and digestion, is helpful for weight loss, and linked to lower risk in major diseases like diabetes and cancer. I like crunchy red apples, like Fuji and Honeycrisp.  

d. Enjoy a fat-free morning. Making this adjustment turned my health around in 2018. I’ve been following the Medical Medium Morning Cleanse for about 3 years, and I’m thrilled at the healing I’ve experienced. I just turned 60 and feel better than I did at 50. 

e. Drink herbal teas and infused water instead of coffee. Herbal drinks are a powerful way to bring herbal medicine into your body. Coffee is dehydrating and stresses the adrenals leading to exhaustion, hair loss, and sleep trouble. Dandy Blend is my favorite coffee substitute, and helped me ease off caffeinated drinks. Dandy Blend, (2 Pack) Instant Herbal Beverage with Dandelion, Caffeine Free, 7.05 oz (200 g)

If this feels like a lot to do at once, there’s no need to worry! Take a minute to write down one health goal for this month. Eliminating one unhealthy choice and adding in one healthy habit, is a powerful step towards healing. As you feel ready, you can continue to make small changes at a pace that is sustainable for you. Celebrate your successes and give yourself compassion for your struggles. When the time is right, you will desire to make the needed adjustments in your life. 

You might also enjoy 3 Steps to Better Health which lists the common foods with trans fats and high fructose corn syrup (HFCS). Are you surprised at the foods that could have trans fats and HDCS?

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