A happy, healthy new you is just 12 small steps away
Nutritional consultant MaryRuth Ghiyam’s simple foundations for a healthy daily routine
The “New Year, New You” messages we’re bombarded with all through January can be daunting – but what if you could improve your health and happiness with very little effort?
Nutritional consultant MaryRuth Ghiyam insists very small changes can make a very big difference.
“It’s the small things you do on a daily basis that matter most,” said MaryRuth, who runs a supplements business in the US and has written a new book – Everyday Wellness: 12 Steps To A Healthier, Happier You.
“Each action will allow you to create a daily routine of micro-actions that connect to macro goals,” said MaryRuth, who became interested in health and nutrition after the premature deaths of her father and brother, and her mother’s diagnosis with two benign brain tumours.
She added: “A routine is something you can carry out within a 24-hour period to allow you to have the best quality of life you can, and these 12 actions will help you create an amazing routine that works for you.”
Here’s a look at the 12 steps she recommends... 1
Consume only liquids until lunchtime, then eat three small meals a day at three main anchor times. Liquids may include options like a green juice, a smoothie, veg broth, coffee, or tea. MaryRuth said: “Many people find following liquids till lunch gives them more energy and focus, while eating at specific anchor times gives the body the control and certainty it needs.” 2
“Chewing your food until it becomes liquid is one way to help your digestion,” said MaryRuth. She points out that chewing well means your body doesn’t have to take energy from your mind to digest your food, which leaves more energy for other things. 3 Drink half your body weight in ounces of water This one’s all about hydration. If, for example, you weigh 120lb, you’d drink 60oz of water a day. MaryRuth said: “This action is one of the simplest ways to feel better instantly. Not being adequately hydrated can affect your mood, exhaustion level, and alertness. Water is essential for many bodily functions.” 4
This isn’t as straightforward as we might think as eating the right amount is different for each person. MaryRuth said: “Once you are aware of what size meal you have and find what I call your ‘zone’, you’ll probably find that eating smaller meals until satisfaction will increase energy levels.” 5 Eat healthy foods Take a few minutes every day to check what you need. This is also a great time to plan meals for the next day. Planning helps save money too. MaryRuth said: “Eating more healthy foods is as easy as taking the time to open the fridge every day. It comes down to having a good routine, staying organised, and time management.”
Liquids till lunch Chew food until it’s liquid Portion control
6 Get enough vitamin D Vitamin D is crucial for both the mind and body, and the only way to get it is from the sun or supplements (especially in autumn and winter in the UK). “Just like plants need sunshine to grow, people need it to support their mood and immunity,” said MaryRuth. 7 Sleep seven to eight hours A bedtime routine is important. MaryRuth said: “Getting enough sleep helps your body restore and regenerate to give you energy the next morning.” 8 Do 15 minutes of stretching If you feel lethargic or tired, a quick 15-minute stretching break will promote circulation and may also improve your mood. MaryRuth said: “This can have monumental effects on your life.” 9 Do 30 minutes of exercise a day MaryRuth said:“Even if you aren’t feeling motivated, having this as part of your routine will allow you to start the process of doing things that you may not always want to, but will help youfeel better later on.” 10
Alleviate future stressors by taking control of your routine. Simple things like making to-do lists can help you find time to do the tasks that may cause anxiety. 11
MaryRuth said: “Positivity is a choice your mind makes. We have control of our thoughts, so you can ask yourself how to have a more positive outlook.” 12 Believe in a universal force of goodness MaryRuth said: “This lets you accept that though there are always things out of your control, there’s a world of good energy waiting for you no matter what.” l Everyday Wellness: 12 Steps To A Healthier, Happier You, priced £12.99, by MaryRuth Ghiyam, is out now.
Stress less Think positively