For the healthy-with-room-for-improvement kind of babe: A basic health CHEAT SHEET!

Dr. Nikka Kanani, ND, is back! When I had originally interviewed her, I got such a wealth of information, I couldn’t just put it all in one post. Couldn’t risk any of this info getting lost. So this is post number 2! Have you read our pervious convo on the most common women’s health issues? It’s my most pinned pin on pinterest (say that 5 times)

What I love about Nikka is her kind of “I get it” attitude. I think it’s easy, especially when it comes to health, to feel judged. Like, yes, I know, I know. I shouldn’t do this, I shouldn’t eat that. But I’m fucking human. Most of us are working full time with a side hustle, or maybe 2 jobs. For me, I’m also a mom. We like to have a couple margaritas on a patio and some days, can’t make it to the gym.  Sure we should be getting 8 hours of sleep a night…. but that’s not always a reality.

So, rather than feeling like “shit… I’ve gotta change my ways,” Nikka’s attitude is like So life happens and here’s what you can do to be your best self when it does.

Can we please take a minute to just appreciate what a babe she is?

Before I give you the cheat sheet, here’s what I heard from Nikka..

I asked her to tell me what she recommends for this girl…. do you check any of these boxes?

20-30 years old. Relatively healthy.  Hits the gym a few days a week, enjoys a green juice, but will also go out on a Friday night for some cocktails and possible french fries.
She’s not by any means overweight, but knows she can be a little healthier. Her body is going through some changes at this age – metabolism is changing, maybe her skin is changing.

What should she be doing? What vitamins should she be taking? Supplements? Daily Habits? And with metabolism slowly changing, anything she should start doing or avoiding so things don’t sneak up on her?

And Nikka was basically like, GIRL, I GOT YOU

First, she said, at this stage, everything she’s suggesting is more preventative instead of treating and correcting a problem. YES! I’m all about prevention. Why wait until you have to fix a sitch?

SO here’s what she suggests…

A high quality multivitamin – Look for things like vitamin D, vitamin C, vitamin A, vitamin B, and your other B vitamins. Nutrient deficiencies are much more common than you would think!

A Probiotic – They help your immune system, your skin, AND support a healthy and diverse gut environment. (pssst. Not sure where to start when picking a probiotic? Check out her podcast episode with Bring Your Own Kombucha… so many deets! DL it on iTunes!)

Rotate your foods – A girl who is health conscious but busy, often ends up eating the same thing because she’ll find a few quick and easy meals she likes but doesn’t really have time to make something new every day. When we do this, we really miss out on the diversity that our bodies and our guts really need. Try buying a different mix of greens each week, switching between chicken, fish, and ground turkey. (I so needed to hear this!!)

80/20 rule – With so many diets going around, it can be so overwhelming to know which to choose. I’m a believer in moderation. Stay focused and regimented 80% of your week, but allow yourself to indulge 20% of the week. When you indulge, try to choose things that aren’t really going too set you over the edge. Being too restrictive can be really unhealthy and unsustainable.

Choose a coconut milk ice cream instead of normal ice cream or have some strawberries with melted dark chocolate

seriously… girl after my own heart. Chocolate covered strawberries are the only “treat” I couldn’t live without

Reduce Inflammation – Foods that are nutrient dense and high in antioxidants so she can minimize and fight off oxidative stress and free radical damage which are the things that contribute to chronic illness and aging. Limit dairy and grains and really stay away from processed foods and refined sugar

A Cute Water Bottle – Keep it with you everywhere you go!

Self Care – You can’t have a healthy body if you don’t have a healthy mind. Make time for yourself in any way you can whether it’s yoga, meditation, taking a walk, listening to music, anything! I just ask that girls really make taking care of themselves a priority, and to be consistent with it even if it’s only a 10 minute practice each day.

For the Metabolism –  exercise and reduce stress. And of course, nutrition! You have to get movement in consistently to combat those metabolic changes. Stabilize your Blood Sugar – eat a healthy breakfast made of fibre, protein, and healthy fats. Have your carbs earlier in the day so you’re burning them off rather than sleeping on them.

Also, Extra B vitamin complex or a formula with adaptogenic herbs can be really helpful for that stress response!

I know you can handle all that because they are simple, everyday things you can do without changing your routine or habits entirely. You’re really just adding to your day!

But incase you have a hard time REMEMBERING all that, here’s a cheat sheet!!

Make sure to go stalk Nikka everywhere! She provides so much amazing health info, and remember, she’s a Naturopathic Doctor. So the info is legit and so valuable. Her blog is like having your own personal ND.

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Get ALL the deets on her blog!

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