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Three Simple Things That can Help Improve Your Health

Taking control of your health can seem overwhelming when you are starting from ground zero. The advice surrounding what to do or not to do seems never-ending. Everywhere you look it seems like someone has a quick fix and you could be “a whole new you” in 30 days, 60 days, ect… While you can absolutely make huge progress in 30 or 60 days; the key to real, long-lasting change is to make sure that it is sustainable. Small changes with the right mindset might take a little longer, and sound a little boring, but it works. If you are starting to think about making some changes in your life to become a healthier you, it might help to think about habits you can add into your daily routine rather than think about all of the things you need to take out.

Think about when you buy new furniture: you don’t get rid of all your furniture and then decide to go get more. Usually, it works best to go buy the new furniture and then because you can’t have two sets of living room furniture in the same space, you move out the old stuff that is no longer needed. Healthy habits can work the exact same way. As you begin to create healthy habits that align with the person you are trying to become, you slowly will notice that you have less and less room for those old habits that no longer serve you.

As a starting point, here are 3 small things that you can add into your daily routine that can add up to big health benefits.


Protein is one of the macronutrients, meaning that you need a relatively large amount of it in your diet to keep your body functioning properly. It is the building block of our bones, muscles, cartilage and skin. Protein repairs damaged tissue: helping you recover from workouts or injuries. Because it takes longer for the body to breakdown dietary protein, it leaves you feeling full and satiated longer.

The amount of protein needed varies person by person, but a general rule of thumb is to try to consume .7-1 gram of protein per pound of body weight. That means if you weigh 150lbs you would aim to consume 105-150 grams of protein each day. If this seems like a lot of protein to you, that’s ok! Work your way up to this and notice how when you are focusing on consuming more protein, there is less room to include foods that don’t support your body and your goals.

Here are some foods that are high in protein: Lean meats, poultry, seafood, eggs, egg whites, dairy products, legumes, tofu, protein powders: whey, collagen, plant based.


We’ve all heard that everyone should drink eight 8 oz glasses of water each day. While this a pretty good amount of water, often our bodies need much more than this. A good recommendation to follow when it comes to deciding how much water your body needs is to take your weight and divide it in half. This means that if you weigh 150lbs you should aim to consume 75oz of water each day. If there is alcohol, caffeine, sweating, vomiting or diarrhea in picture, then you should try to drink even more!

Keeping your body hydrated has many benefits including regulating your body temperature, lubricating your joints and tissues, eliminating waste through urination, bowel movements and perspiration. Being fully hydrated is great for the skin, it can reduce bloating and curb hunger cravings.


On average, adults need to get 7 or more hours of sleep to fully allow their body to recover at night. Babies, kids and teens need even more as their bodies are growing and developing. When we get quality sleep, we let our body recover from all the hard work it does every day to keep us alive.

Consistently getting enough sleep can lead to benefits such as: a boosted immune system. If our body can properly recover at night, it is better equipped to fight off germs that come our way. It also can help with weight management; if you are not getting enough sleep, your body begins to produce more of the hormone that makes you hungry and less of the hormone that signals you are full. Getting enough sleep can also reduce stress levels and improve mood. When our body is able to properly rest at night, we reduce the risk of heart disease and higher blood pressure because our cardiovascular system slows down during sleep and recovers as well.

Embarking on a journey towards improving your health can be intimidating, take a long time and feel overwhelming when picking a place to start. If you are interested in working with a coach that will listen to you, meet you where you are, and help guide you along the way; working with one of our coaches here at Grace Savory & Sweet might be worth checking out. Our coaches are trained to help you set both long- and short-term goals, while helping you set yourself up for success. To inquire about the programs we offer, contact us at or message us on our social medias.

*All information in this blog is for educational purposes only and should not replace medical advice from your physician.

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