The cold weather and lack of sunlight that many of us have experienced over the winter can take a toll on the human body. Below are some tips which you can use to do this. Some of these tips you will want to incorporate permanently, others you might want to get strict with for a period of time before getting less strict.
1) Avoid gluten, corn, soy, processed gluten-free alternatives, carageenan and any 'gums'. These foods can trigger an inflammatory response in your digestive system which can throw your body out of balance. Tip: Look at the label on your almond milk, if it contains any of these ingredients you might want to take a few weeks off and see if you notice any changes in digestion.
2) Limit alcohol consumption and support the health of your liver. Consider taking a break from alcohol and be sure to consume foods that support the health of your liver-beets, artichokes, bone broth, egg yolks, dandelion, olive oil.
Tip: Eat a raw carrot/raw beet salad each day. Shred in a bowl, with olive oil or coconut oil. vinegar and sea salt.
3) Eat high-quality organic food as often as possible-organic, free-range, grass-fed, wild, pasture-raised are the words you are looking for. This will ensure that you are getting more nutrients and less toxic residue in your food (and in your body). You may also want to consider adding some 'special' foods to your regimen, such as those offered by Kore Kitchen. Tip: Make it a point to visit a farmers market at least once this month.
4) Eat a variety of "good" fats and avoid "bad" fats. Good fats include coconut oil, olive oil and grass-fed ghee. Consider cooking your eggs in ghee, dressing your tomato/cucumber salad in olive oil (as opposed to store bought dressings) and sautéing your vegetables in coconut oil.. Avoid bad fats (PUFAs) at all costs-these include any oils outside of coconut oil and olive oil (i.e. canola oil, corn oil, soybean oil etc.) Tip: I often tell my clients to keep a bottle of high-quality olive oil and vinegar at their desk.
5) Eat more fruit. Eat fruit with breakfast and have 1-2 more pieces of fruit throughout the day. Many people avoid fruit because of the sugar, but I have yet to see someone gain weight from eating fruit in the presence of a balanced diet. Fruit contains antioxidants and minerals which will give you energy and support your metabolism. Orange, pineapple, papaya, apples, pears, cherries, berries, ripe bananas (with brown spots), dates, dried apricots are all excellent. Tip: Consider bringing a bag of fruit into work a few times a week. This will keep you from reaching for less healthy snacks.
6) Take a probiotic. Science is showing the tremendously important role that the microbes living in our digestive system play with regard to general health and "disease" prevention. The right kind of probiotic can help flood your digestive system with beneficial microbes which can help keep your body balanced and healthy. Not all probiotics are created equal and spore based probiotics such as MegaSporeBiotic are leading the way in this space. Tip: This is especially important if you have been on antibiotics this winter.
7) Get out in nature as often as you can. This will help support optimal vitamin D levels and will help dissipate any negative energy built up in your body. Tip: Eat your lunch outdoors a few times a week, sitting on the grass if possible. Consider walking meetings in the park. When possible, try to sit in the park without looking at your phone.
The writer is a regular contributor at