live healthy changing our diets isn't
always easy but it can make big
improvements in your health so this
morning we have licensed health coach
Rachael Todd back with us here to show
us the best way to start Rachel I've
been working with you for more than a
month now it's been a great journey and
it's not an easy one
no and it's all about changing the
mindset because it is so darn
intimidating sometimes to see all of
these switches that you have to make and
that's why it's about the baby steps
baby steps absolutely so that's what
I've been hearing a lot of from both you
and a lot of my other clients is it's
overwhelming the information is
overwhelming I don't even know where to
start
Rachael you could give me a list of 10
30 things that I could do today to
change my health but that's overwhelming
to me so give me 3 give me 3 things I
could start with today so that's what we
need 3 so the first one is to increase
your amount of sleep by just one hour
ok so science shows that when we are
sleep-deprived the actual hormone that's
in charge of satiate E or helping you to
feel full satisfied being satisfied
actually decreases your body can't
produce as much of it so you might find
on days when you're sleep-deprived that
you cannot eat enough you just keep
going you're like I'm like you're just
great all day long and not to mention
when you're up till 3:00 4:00 in the
morning you're gonna find some munchies
and you're gonna snack that way so
you're consuming more calories
absolutely so that hormone is called
leptin and we produce less of that when
we have less sleep so just one hour more
per night if you can do that what's your
ideal number because everybody says
seven to eight some people say six then
there's people that want ten I have a
noticeable difference in my cognitive
ability to speak and form sentences when
I get my solid eight eight yeah that's
the magic number yeah yep long way to go
for me to make that I know we're getting
number two
number two is to hydrate so many times I
think that we mistake hunger for thirst
and we're actually very thirsty so I
know that you are now pairing that is
your actual water bottle that I don't 34
ounces so you drink to to potentially 3
we're working on getting you to 3
because I don't think people can
enough water and when people my clients
tell me oh I've I drink plenty of water
I'm fine I said no but you need to drink
more III know it's just looking at you
like bags under the eyes sunken in skin
just tired lethargic irritable maybe
having digestive issues
that's dehydration plus it's filling
your stomach right as compared to making
you fill your stomach with other things
that have a lot with empty calories yes
and so I wanted to show some examples
here of if we start with just water just
replace one of your drinks per day with
water I know there's a lot of soda
drinkers out there so these are actually
obviously baby baby calf seven point
five ounces but we've got that much
sugar in that baby can and then
coca-cola baby can't oh there we go yeah
they can see that look at that and then
you have something like this green
veggie juice which we know is not mostly
fruit this is mostly vegetables and
we're talking that much sugar and that's
from veggies and fruit and see there's
people that would drink that and think
that they could have unlimited amounts
of it right because they're healthy and
their bodies all of a sudden they're
becoming these superpower people okay
not so much the case they're still sugar
in those a lot less and really quickly
for all those snack monsters out there
yes so we're talking about healthy
replacements here first of all just
don't have the stuff in your house I
mean when you're coming home from work
and you're famished and the first thing
you see is an unhealthy choice in the
fridge or in the pantry of course that's
what people going to grow up for so
having those things on hand that are
actual healthy choices so I brought some
alternatives here that I know I've
turned you on to you so you can
definitely see some things here that are
in your pantry there's a loose term
they're not as good you know the backups
not as tasty as the cheese it I'm just
gonna admit but you know you make these
adjustments in you do right so we've got
here if you're like one of those people
that likes crunchy you like to snack on
some crackers these are a great
alternative here easily these crackers I
mean this is all good stuff here and I
know that you're gonna put so much more
on your Instagram the Rachael Todd if
you are interested in getting more
information on having a healthy life you
can go to Rachael Todd's website which
is Rachael Todd that's our ACH
l tod d.com thanks so much good again