6 Most Important Factors to Cultivate a Healthy Body

1. Nutrition

  • Choose whole fresh foods and minimally processed foods

  • Eat in season and source your foods locally

  • Practice Mindful Eating

  • Eat slowly

  • Be mindful of your portion sizes

  • Give gratitude to the people who brought the food to your table

  • Remove distractions; turn or your TV, phones, e-mails, and your busy mind!

2. Exercise

  • Get outside and breath fresh air or at least open the window daily.

  • Having even 5 minutes of light walk or stretching can help you refresh your mind

  • Cultivate Mind Body Coordination: yoga & breathing exercises

3. Sleep

  • Quality over quantity! Don't get so caught up counting how many hours of sleep you can get. Get as much sleep as you can even if it's less than 8 hours.

  • Do not use your phone while in bed! Smartphones emit blue light which disrupts your circadian rhythm and your sleep cycles

4. Stress management & meditation

  • Breath deep. Often we forget to breath when we're under stress.

  • Cultivate your version of meditation practice, you don't have to sit for hours to meditate. Find what works for you. (I will be writing a post on how to cultivate your meditation practice, so stay tuned!)

  • Get organized. The number one cause of stress is overworking. We're so harsh on ourselves that we beat ourselves at the end of the day for not finishing what we intended. It's always easier said than done, but planning a detailed daily schedule with smaller goals/action steps can help you gain a sense of self-control.

5. Healthy Relationships

  • Cultivate empathy & compassion (visit UC Berkeley's Greater Good website for more resources)

  • Surround yourself with people who bring laughter, fun, and positivity.

  • Be a giver, what you give will reciprocate back to you

6. Hug a Tree Our body seems to have a magical connection with the Mother Earth. *there's no strong scientific evidence showing so, but remember how the sand on the beach feels against your barefoot or breathing fresh air in the forest. Somehow nature brings balance to our chaotic mind.

I will continue sharing tips and advice on how to get started with Mindful Eating and holistic nutrition on this blog. Also, I am in process of building a Free 7 Day Mindful Eating Challenge to get you started with mindful eating! You can subscribe now for ZEN Newsletter to get the updates.

#holisticnutrition #mindfulness #health #mindful #healing #ZENintegrativenutrition #integrativenutrition


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Miho Hatanaka, RDN

mihohatanakaRDN@gmail.com        (503) 765-7129      6018 SE Stark St. Portland, OR 97216 & online

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