Whether it’s for 7 days or 100 days, the new year is the perfect time to do a health challenge. You can choose to make slight changes in your diet and lifestyle during the challenge, or commit to a supervised cleanse or detox.

Ideal goals would include the following:

Exercise

Get out and move!  Do something you enjoy daily.  Make sure you get your heart rate up try to work up a sweat. Also include some stretching exercises or yoga every day.

Diet

The foundation of everyone’s health is their diet.  Take this opportunity to look at your diet and see where you can make changes.  Below are things to try during your challenge:

  • Start every morning with warm water (or room temperature) with a squeeze of lemon in it
  • Include fruits and veggies in every meal and snack
  • Include a good amount of protein daily- 1 gram of protein per kg of body weight 
  • At least 20 gram of fibre daily 
  • Avoid coffee – drink green tea instead
  • Avoid fried and fast food
  •  8  glasses of water or herbal tea daily (dandelion root and ginger are good options)
  • Avoid alcohol
  • Decrease sugar intake
  • No food for 2 hours before bedtime

Try the following suggestions during your challenge and also avoid foods that you think you may have sensitivities to. Another good idea is to keep a diet diary to keep track of your dietary habits.

Supplements

  • Take a multivitamin or a Green's drink daily to ensure adequate nutrients.
  • Take Herbotox Capsules to help support the liver wihle cleansing. 
  • Take 2000 IU of vitamin D total per day

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Lifestyle

  • Include some form of meditation (can be 5 minutes before bed focusing on your breathing), yoga (in class or stretching in your living room) and/or deep belly breathing exercises daily.
  • Get 7-8 hours of sleep each night.
  • Get a massage! Massages help move toxins through the body via the lymphatic system and they are a great stress reliever.
  • See the glass half full. Be positive, enjoy this challenge and focus on the things you are grateful in your life.