- It's a little cold andgloomy outside today,so I thought it was the perfect timeto make a cup of warm teaand chat about some healthy habits.One of the things I loveabout starting a new yearis that we tend to be more introspective,so it's a perfect timeto evaluate our habitsand assess if they are stillserving us positively or not.As many of you know,almost eight years ago now,I was diagnosed with celiac diseasealong with a handful ofother autoimmune conditionsjust for good measure.And ever 

since then, I'vebeen on a wellness journey,figuring out what worksbest for me and my body.So today, I thought I'd sharesome of my favorite tips with you,those healthy habits that Ithink are pretty darn importantand will help to boost your immune system,your overall wellness,and help you feel betterfor the long term.So let's dive right in.(mellow music)You've probably noticed by nowthat my YouTube channel is mainly recipes,and that's because when you cook at home,you can control the 

exactnourishment going in your bodyas well as the quality of ingredients.I get that eating out is fast and easy,and I'm all for eatingout at a nice restaurantor grabbing takeout every once in a while.But when takeout comprises 80%of what you eat on a regular basis,it's time to re-evaluate.Restaurant meals typicallycontain higher amounts of sodium,saturated fat, and theyjust have more caloriesthan home-cooked meals.And let's be honest,they're usually not startingwith high-quality 

ingredients.That's why studies have shown that peoplewho cook for themselvesmore often than they eat outtend to be healthier overall.I've traveled quite extensively,and I've noticed this interesting thing,mainly in western culture.And it's that we have these notionsof what breakfast, lunch,and dinner should look like,mainly because of howwe've been marketed to.Breakfast is a bowl of cerealor toast with some jamor pancakes with syrup.Lunch could be a sandwich or a salador even a slice of pizza,

and dinner could be chicken, beef, or fishwith maybe a side of riceor potatoes and veggies.But in other parts of theworld, food is simply food,and it can be eaten any time of day.On Instagram, you'll often see me eatingleftover salmon and sweetpotato for breakfast,or a couple of soft-boiled eggsand salad greens for dinner.The fact that you can eatany food any time of dayis such a simple mindset shift,and yet it's so important to remember.Building on that last point,you'll do your body a world 

of goodif you simply eat morevegetables at breakfast.Breakfast is often oneof our most beige mealsbecause of thosepreviously mentioned foodslike cereal, bread, pancakes,pastries, or even oatmeal.So I challenge you to getcreative with your breakfastand opt for a heck of a lot more color.Sneak spinach and other vegetablesinto a breakfast scramble.Top your bread with sauteed veggiesor a healthy protein and healthy fatinstead of butter or jam.Or even better, swap your bread entirelyfor sweet potato 

toast.Often, you'll hear wellness folks sayingthat when you wake up in the morning,the first thing that you need to dois drink a glass of water with lemonor apple cider vinegar.And if you have lemon or applecider vinegar, that's great,but I wanna simplifyit even further and sayjust drink a glass of water,and drink it not only in the morningbut at several times throughout the day.Water is essential to life,and your body needs itto function properly.But in the morning, water willincrease your 

mental clarityand level of alertness,and it will jump start your metabolism.So before you grab a coffee or a tea,drink a large glass of water first,and then make sure to stayhydrated throughout the day.I tend to get the munchies between meals,especially as I work from home.So I've found that it'ssuper important for meto keep healthy snacks front and center.If I open the pantryand I see chocolate right in front of me,I'll admit that it wouldchallenge even my willpowernot to grab it.So instead, I 

keep chocolateslow and out of sight in my pantryand keep healthy snackslike nuts front and center.The same goes for my countertop and fridgewhere fruit is always visible,and veggies are meal-preppedand ready to be eatenbecause at the end of the day,it's about helping yourselfto make healthy choices.It should come as no surprisethat I'm a huge fan of meal prepping,as those are some ofthe most popular videoson my channel.But I do meal preppingfor two main reasons.First, it helps to savetime in 

the kitchenthroughout the week,and second, it alsoensures that healthy foodcan be made fast and easy.When I contemplate whatI'm gonna meal prep,I'm actually doing mentalmeal planning as well,thinking about what I'dlike eat later in the week.And I found that planningahead is 90% of the workwhen it comes to stayingon that healthy pathand making healthy choices.For many of us, myself included,we sit at a desk forthe majority of the day,and that is doing our body no favors.Movement is critical 

formaintaining bone density,flexibility, and muscles,but let's not forget that it also helpsto boost our immune systemand reduce stress hormones.So focus on moving at multipletimes throughout the day,which could be standing andstretching at your desk,going for a walk aroundthe block, doing yoga,going on a hike, or ridingbikes with your kids.The more you can move andkeep the blood flowingthroughout the day, the better,and there are apps and timerslike Time Out or Pomodoroto remind you to take 

breaksand provide a little gentlenudge if you need it.There's this amazinghealing and rejuvenatingthat happens to our bodieswhen we surround ourselveswith green trees,lush grass, and blue oceans.For me, the impact on my stresslevels is pretty immediate,and I can just feel any stressor anxiety that I might havesimmer right back down.That's why you oftensee me on nature hikesthrough the hills in Orange County,or you might see me rollerblading along the beach,just smelling and breathingin that 

fresh ocean air.When we get out into Mother Nature,not only do our brains getsome much-needed downtime,but our bodies will get some vitamin D,and our immune system will get a refresh.And you'll notice afterwardsthat it's virtually impossibleto not feel more calm and centered.So I always aim to get at least two hoursof one-on-one time withMother Nature every week.We're all incredibly connected todaywith laptops and mobile devices,and it can be so hard to turn off.But that's exactly whywe need to 

turn it offand make it a priority.Looking down at our phonesnot only causes horribleposture and spine alignment,which then throws off the delicate balanceof other things in the body,but I think we've all read enough studiesto know that it's not goodfor our mental health, either.So set boundaries with your screen time.Turn off pop-up notifications,and when you're at home,try to completely unplug.Instagram and YouTube willstill be there tomorrow,but you might find that you now have timeto take 

that walk, read a book,or meal prep a few veggies for the week.Out of all the tips I'msharing with you today,the one I'm constantly working onand I probably alwayswill is managing stress.I always say that there's a reasonthat I called my business Downshiftology,and it's because sometimes we teachwhat we most need to learn.The simple fact is that wewill never live in a worldthat's completely stress-free,but we can learn to manage ourstress better with practice.Meditation, yoga, and 

acupunctureare great ways to reduce stressand calm both the body and the mind.And I'm a huge proponent of all three.But even just five minutesof closing our eyesand taking several deepbreaths works wonders, as well.I always say that sleep and stressare just as important as foodin terms of the impactthey have on the body,so if you feel your anxiety oryour tension level is rising,take that as a signal thatyou need a quick timeout,and maybe sit down andtake a few deep breaths.So speaking of sleep, 

it truly isone of the most importantyet often overlooked factorsof staying healthy.When we sleep, our brain isrepairing and renewing cells,the body is regenerating andproducing critical hormones,and our immune systemis fighting infections.There's a whole lot going on in the bodywhen we're getting shuteye,and that's why sleep deprivation is tiedto so many different health issues.For optimal long-term health,sleep needs to be a top priority,and we need to remember thatit's absolutely essentialto 

our emotional and physical well-being.In fact, I think it's so importantthat I've already made a separate videowith some sleep tips,so if you haven't yet watched that,make sure to check it out.If there was one health tipI could scream from themountaintops, it's this,and that is that thereis no one size fits allwhen it comes to diet,health, and wellness.A certain diet or supplementmay have been beneficialfor your coworker, yourmom, or your sister,and it may not havethe same effect on you.And 

that's because you havevastly different genetics,a different microbiome,different stress levels,different ancestry, and different, well,pretty much everything.The best thing that youcan do for your healthis to figure out, and Imean really figure outwhat makes you feel your absolute best.And then remember that whatmade you feel good last yearmay not be the same thingthat makes you feel good next year.Our bodies are not static.They are always changing,and so we must be open to change, as 

well.Now, I'm sure I could go onwith more habits and tips,but I think those 12 are the onesthat have been most impactful in my lifeand changed my wellness trajectorymore than I could have ever imagined.And I think the takeaway hereis that none of these arenecessarily earth-shattering.In fact, many of them,you were probably already aware about,but it's doing them that's key.And when it comes to allof these healthy habits,it's really a cumulative effectof a lot of little thingsthat add up over 

time.I hope you guys enjoyed the video,and if you have additionalhealthy habits or tips,you can share those in the comments belowor over on my Instagram or inour private Facebook group.If you like the video, makesure to give it a thumbs up.Share it with your family and friends.It always means a lot when you share it.And I will see you again next weekwith a tasty new recipe.