Lift Heavy Things (ask your doctor first of course). Lifting weights is one of the best things you can do to strengthen your body and improve your body composition. It also leads to massive improvements in metabolic health, including improved insulin sensitivity.

Minimize Your Intake of Added Sugars. Added sugar is the single worst ingredient in the modern diet. Small amounts are fine, but when people eat large amounts, it can wreak havoc on metabolic health. A high intake of added sugar is linked to numerous diseases, including obesity, type 2 diabetes, heart disease and many forms of cancer

Donate to a great charity "A Kid Again"! A Kid Again looks forward to the day that every child with a life-threatening illness in America can be A Kid Again. They include the whole family in every adventure they host year round. Their families say adventures are something positive to look forward to and offer a distraction from routine medical care. Whether a child is battling an all too common disease like cancer, or a rare disease like Hunter Syndrome, they ALL deserve to be a kid again.

Donate at: A Kid Again

Berries for your belly. Blueberries, strawberries and raspberries contain plant nutrients known as anthocyanidins, which are powerful antioxidants. Blueberries rival grapes in concentrations of resveratrol – the antioxidant compound found in red wine that has assumed near mythological proportions. Resveratrol is believed to help protect against heart disease and cancer.

Avoid processed meals and snacks: Artificial, chemical laden foods will cause your body to build insulin resistance over time. High fructose syrups and sugars affect metabolism and cause low level inflammation, affecting Vitamin A and D levels, magnesium, copper and iron to name a few. This downward spiral negatively affects mental health and causes additional chronic illness.

Start your day with stretching. Stretching increases blood flow and oxygenates your muscles. It can also help you maintain your range of motion, increase flexibility and improve athletic performance.

Take time to establish what is preventing you from attaining your goals. Then, set out a plan to eliminate those obstacles. For example, if you find yourself skipping the gym, figure out why and then establish a solution.

Getting a good night sleep is essential for you and keeping your New Year’s resolutions on track. Sleep deprivation can negatively impact your mood, your ability to learn new things and your response to stress. Not getting enough sleep can also derail your healthy eating plans for the new year. Sleep deprivation reduces energy expenditure and increases caloric consumption by activating a craving in the brain for sugary and higher fat foods. Although some people think they function better on five hours of sleep, adults should aim for 7 to 9 hours of sleep per night.

Donate to a great charity "Camp One Step"! Camp One Step empowers children who have been diagnosed with cancer to find new hope and believe again in a brighter future. The children who attend their programs are heroes to us, demonstrating unbelievable courage, strength and determination.

Donate at: Camp One Step

Cut back on the salt. Too much salt can raise blood pressure, which is a leading risk factor for heart disease and stroke. Most people around the world eat too much salt: on average, we consume double the World Health Organisation (WHO) recommended limit of 5 grams (equivalent to a teaspoon) a day.

Did you know sitting is now called the new smoking? Inactivity will rust your body just like a car in a junkyard. Daily devoted active movement is the only remedy for this epidemic issue.

Add fermented foods to your diet. Probiotics are good for the gut. Aside from yogurt to give you a dose of good bacteria, try things like kimchi, kefir and kombucha tea.

Cooking Tip: Use Plenty of Herbs and Spices. There are many incredibly healthy herbs and spices out there. For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits.

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