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KIWI magazine


Each January 1 brings new resolutions to eat better, exercise more, maybe even shed a few pounds. And, contrary to popular belief, these be-healthy vows may be just the motivation you need to make changes in your life. In fact, according to research from the University of Scranton in Pennsylvania, people who make resolutions are 10 times more likely to adjust their behavior early in the new year than those who don’t. To give your 2016 a super start, we asked some of our favorite holistic health, nutrition, and fitness experts to share their top tips for busy moms in the new year. From simple lifestyle swaps to clever exercise strategies to smart mealtime ad-vice, you’re sure to find an idea that will inspire you to have a very happy and healthy new year.

“The digestive system is closely linked to mood, so keeping gut flora flourishing is essential for a healthy attitude. Start off each day by taking a probiotic supplement containing Bifidobacteria and Lactobacillus that offers at least 10-30 bil-lion units of bacteria a day. It’s hard to know exactly how many probiotics you actually get from foods like yogurt, so you’re more likely to gain benefits to your immunity and digestion when you take a supplement.” (Two we like: Healthy Origins Probiotic, $16,, and Now Foods Probiotic-10 50 Billion Powder, $30,—Alena Gerst, LCSW, mind/body-focused psychotherapist and yoga instructor in New York City

“This exercise is more fun than doing crunches: Take 15 minutes to sit and bounce on an exercise ball every day. It’s a fantastic way to build strength in your core. After you fin-ish bouncing, stay on the ball and place a resistance band under each foot and pull. Do three sets of twelve.”—Robert DeMaria, D.C., NHD, founder of The Drugless Doctors, a chiropractic counseling service in Cleveland

“Sexual activity balances hormones and normalizes neurotransmitters that help regulate your metabolism. Making love at least twice a week can make a signifi-cant impact on stress levels, blood pres-sure, immunity, sleep, pain—and your relationship. Schedule bedtime ‘dates’ in advance if you have trouble carving out time.”—Sarah Cimperman, N.D., author of The Prediabetes Detox

“You already plan what your children eat, so do the same for yourself. When you’re preparing your kids’ school lunch, create your own snack bag. Chop a variety of pro-duce to keep it interest-ing and to fill you up, such as one carrot, half an apple, six cherry tomatoes, a bell pepper, and a couple of radishes. Place all your crunchy treats in a to-go container and enjoy them all day long.”—Robert DeMaria, D.C., NHD

“So many of us are tuned into our electron-ics 24/7, and it’s making us more stressed than ever and less tuned into ourselves and those around us.Consider declaring a one- or two-hour stretch of your day to be screen-free.”—Alissa Rumsey, RD, certified strength and conditioning specialist and spokesperson for the Academy of Nutrition and Dietetics

“Next time you’re faced with a stressful situation, try a mini meditation. Concentrate on your breath. On the inhale, think, ‘I am.’ On the exhale, think, ‘at peace.’ Repeat silently for three minutes. This act lowers heart rate and trains you to respond with purpose.”—Kathy Gruver, Ph.D., licensed massage therapist, Reiki master, hypnotherapist, and author of The Alternative Medicine Cabinet

“Ask your doctor to screen your vitamin and mineral levels. Up to 75 percent of Ameri-cans are deficient in vitamin D, and many others are low in iron, B12, calcium, and magnesium. While some of us show signs of deficiencies, such as fatigue and muscle weakness, many don’t show any signs at all. If needed, work with your doctor to kick up your vitamin and mineral intake.”—Angela Onsgard, RD, specialist in holistic, integrative, and functional nutrition at Miraval Resort & Spa in Tucson, AZ

“Limit your family’s exposure to toxins by choosingfragrance-free personal care and cleaning products. Many fra-grances contain hundreds of potentially dangerous ingredi-ents that manufacturers don’t disclose on labels. A great place to start is with soap, since it’s used so often.” (For our favorite all-nat-ural soaps, see—Sarah Cimperman, N.D.

“Grind ½ cup pistachios, ¼ cup sunflower seeds, and ¼ cup almonds in a food proces-sor. Add one teaspoon of sea salt or one teaspoon ofred algae flakes. Sprinkle over salads, popcorn, and savory meals instead of salt to add more fiber and protein to your food.”—Latham Thomas, yoga teacher, holistic nutrition counselor, and founder of Mama Glow

“When making dinner, add one or two spices that aren’t your usual choices. Novel flavors can help you pay more attention to the aroma and taste of your meal, which gently steers you away from mindless eating and overeating.”—Monique Richard, RD, integrative clinical dietitian and chair of the Academy of Nutrition and Dietetics’ Dietitians in Integrative and Functional Medicine group

“Add one tablespoon of chia seeds to your oatmeal or yogurt to help stabilize blood sugar. The seeds may be tiny, but they con-tain a powerful array of nutrients, soluble fiber, and beneficial fatty acids.”—Sherry Torkos, pharmacist, certified fitness instructor, KIWI advisory board member, and author of The Ca-nadian Encyclo-pedia of Natural Medicine

“One way to add ex-ercise to your routine is to install a chin-up bar in your home and hang on it each day. You don’t actually have to do a pull-up; rather, simply dangle with your feet off the floor for a total of five to seven minutes a day. At first, your hands may be a little sore, but within a few weeks you’ll gain all-around strength. You’ll also improve your range of motion and posture.”—Eva Pelegrin, certified personal trainer and founder of Attune Holistic Fitness in New York City

“Magnesium can help reduce stress and anxiety, so it’s the perfect thing to take before bed. One of the most absorbable forms of the mineral is a magnesium citrate powder, like Natural Calm ($41 for 16 oz., Mix it into warm water and make it your nightcap.”—Carolyn Dean, M.D., N.D., co-author of Solve It with Supplements

“Laughter causes a chemical reaction in the body that helps immune function. So try your hardest to start your day with some-thing funny, whether it’s a silly YouTube clip or a joke from your kids.”—Murray Grossan, M.D., ear, nose, and throat specialist at Cedars-Sinai Hospital in Los Angeles and author of The Whole Body Approach to Allergy and Sinus Health

“Always eat 25 to 30 grams of protein at breakfast. Protein helps satiate appetite, keeps blood sugar level, tempers fat gain, and enhances weight control. Try two eggs and a slice of low-sodium turkey on whole wheat toast.”—Jill Castle, RD, author of Eat Like a Champion: Performance Nutrition for Your Young Athlete

“Moms rarely have time for a real nap, but we can reap the same restorative rewards with this yoga pose. Simply lie on your back and put your legs up against a wall. Your hips can be slightly away from the wall, creating a 45-degree angle with your legs. Close your eyes, relax your shoulders, and breathe deeply. Stay there for 20 minutes (or as long as you have!), letting your blood circulate through your legs.”—Latham Thomas

“Strength training doesn’t have to be over-whelming. A mere five minutes of lifting every other day can build bones and lean muscle, improve posture, and speed metabo-lism. Get 20-pound weights for the legs and 10-pounders for the arms and perform 15 reps of each: squats, dead lifts, back rows, chest presses, bicep curls, and overhead tricep presses.”—Kristin McGee, celebrity yoga and Pilates instructor with

“Most people drink only about two to three full glasses of water a day, and that’s not enough. To get yourself in the habit of properly hydrating, down a big glass while your morning coffee is brewing. It’ll help your body digest breakfast, increase your energy, and keep your blood sugar from spiking from any sugars you may ingest.”—Nicole Granato, holistic nutrition and wellness expert in Los Angeles

“Walnuts are jam-packed with heart-healthy omega-3s and magnesium, both of which most people are low in. Snack on them, toss them into a salad, or add them to oatmeal.”—Mary Purdy, RD, integrative clinical nutritionist in Seattle

“A lot of people spend too much time sitting in their car with the wrong head and shoulder posture, which can lead to neck and back pain. Readjust your seat so your head is comfortably supported by the headrest.”—Robert Pomahac, chiropractor and founder of MaxHealth LA, an integrative medical center

“Soy is a very healthy food choice, but processed soy is not. Look through your cupboards and get rid of anything contain-ing more than 5 to 10 grams per serving of ingredients like soy protein isolate, textur-ized soy protein, and soy lecithin. These ingredients are hard to digest, leading to bloating and gas. Instead, choose whole-some soy products like edamame, tempeh, or tofu.”—Keegan Sheridan, N.D., natural/organic expert and KIWI advisory board member

“Sleep is the key to our overall wellness, but it can be hard to get enough. To help, diffuse lavender oil in your bedroom before bedtime. The soothing aroma has been shown to ease anxiety and insomnia. If you don’t have a diffuser, put 25 drops of lavender oil in a spray bottle and gently mist your sheets before you turn in.”—Holli Thompson, certified holistic health coach and author of Discover Your Nutritional Style: Your Seasonal Plan for a Healthy, Happy, and Delicious Life

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