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My Top Healthy Living Tips

Updated: Nov 4, 2021

As a certified health coach, I want you to thrive in all aspects of your health. That is why I want to provide you with my top healthy living tips for a long and happy life!

1. SMILE (Often)

There are more muscles concentrated in your face than any other part of your body. The physical act of smiling strengthens your immune system and releases endorphins from your brain making you feel better.

2. SUN (15-20 min/day)

Go for a walk in the Sun! Your body needs sunlight, not only for vitamin D production but for your energy levels as well. Getting good sunlight allows for your body to produce an inactive form of Vitamin D3 through your skin which converts to the active form (calcitriol) after it is processed through the liver and kidneys. Vitamin D3 is a cholesterol-like-compound that is responsible for strong bones (allows for calcium absorption), immune health, hormone health, and (as previously mentioned) can help boost your daily joy! The best time for a good exposure is between 10:00am-3:00pm, during summer months. This is due to the fact that good UVB rays are not as strong during the winter months. That is why it is recommended to supplement with an oil based Vitamin D3 (1,000-4,000 IU or 25-100mcg).

Foods that are rich in vitamin D are: egg yolks, fatty fish such as salmon, mushrooms, and foods made with Vitamin D (cereals, milk). With 42% of the population in the United States suffering from a vitamin D deficiency, it is important that you receive enough through sunlight and supplementation. It is important to note that, although rare, there is such a thing as too much vitamin D when taken in high doses. Stray away from supplements that are higher than the recommended 4,000 IU for adults 9 years of age and older unless your health care provider suggests otherwise.

Here are some links to quality Vitamin D supplements that you can consume, alongside a nutritious salmon recipe:


Vitamin D supplements:

3. WATER (1/2 your body weight in oz. per/day)

Did you know that only 3% of the general public is well hydrated? That means most of us can afford to drink more of it. Water is crucial for biological function and optimal health. Since your body is mostly water, it makes sense that you need to be consuming it regularly throughout the day. . Water has many functions that it is responsible for in the body such as: blood circulation, metabolism, regulation of body temperature, waste removal and detoxification. Once your body has lost 1-2% of its total water content it will signal the body that it's thirsty (In my opinion when you're thirsty you're already dehydrated). My recommendation to my clients is to plan on getting at least 64 ounces/day or take 1/2 of your bodyweight in ounces. If you don’t love just plain water, I suggest adding lime which helps with keeping your water clean, flavorful, and alkaline. Additionally, I recommend that you try to consume natural spring water since it packs some great natural benefits.

Our favorite water is Eldorado Springs water. They were recently ranked #2 in the world for best water and #1 in the United States.

4. WALKING (30 min/day) and STRENGTHENING (Weights, Pilates, Yoga, Martial Arts)

All you need is 20-30 minutes per day of joyful movement. This can look different depending on the person and doesn’t have to be the same thing daily. Some days you can resistance train, while others you may prefer to walk or stretch. What matters is that you are regularly participating in activities. There are many benefits to having a good movement routine including:) increasing oxygen to your cells, increasing lymphatic drainage, stimulating cell metabolism to help eliminate toxins, keeping energy flowing, helping burn fat, increasing bone density, increasing strength and managing stress.. Remember "If you don't use it, you lose it."

5. JUICING (Drink fresh raw juice daily)

Juicing allows for your digestive system to take a break from breaking down dense fibers from your fruits and vegetables. It also makes the nutrients from these foods easier for your body to absorb. If you’re bad at getting in your fruits and veggies during the day (although I do recommend still eating them) juicing is a great way to increase your intake in a fun and tasty way!

Juicing Recipes:

6. SLEEP (7-9 hrs.)

It is recommended that you get at least 7-9 Hours of restful sleep on a supportive mattress a night. The reason being is that there are healing hormones released between the hours 10:00 pm-2:00 am, which gives our body the best opportunity to heal and rejuvenate.. When you struggle sleeping or have insomnia it leads to a reduction in progesterone and this can affect our body's ability to fall asleep. To help you fall asleep naturally try taking a salt soaking bath, drink chamomile tea, try drinking valerian tea, or snack on either turkey or nuts 1 hour prior to bed (these have tryptophan which is a building block for the brain chemical serotonin to be released).. Another thing to consider is making sure you turn off all electronics and do not have them near you.Other tips I have to help you fall asleep include listening to calming music or reading before going to sleep. A Tip: Your body does most of its healing during REM sleep. Upon awakening, if you know you had a dream, then you were in REM sleep.


Laughing is one of the most powerful beneficial things you can do. Children laugh on an average 10,000 times per week, while adults laugh on an average of 5 times per week. What is wrong with this picture? Laughing stimulates the immune system, helps eliminate depression and alkalizes the body. Always love and accept yourself, love and laugh often. Watch funny movies, be around people that make you laugh. Laugh at yourself, don't take yourself so seriously ... Smile ... Enjoy Life!

The last of my top healthy living tips are:

  1. Eat whole foods 80% of the time, and the remaining 20% of the time have more flexibility with yourself. Life is meant to be enjoyed and that does include food.

  2. Get Creative in some way daily! This can look very different for each person. This can include the artsy things like drawing or painting, but can also include dance or writing.

  3. Lastly, be who you are in LOVE. Love yourself and love others relentlessly. We are meant to be connected to one another, and we are also meant to be connected to ourselves. We perform our best when we perform things with love at the heart of it.

I hope that my top healthy living tips bring you new insight on how to live life to the fullest. If you are looking for more guidance, though, be sure to contact me. As a health and life coach I can help you look beyond these tips to create a joyous, healthy lifestyle to carry with you throughout your life.

Written by: Dr. Heidi Roles Certified Health and Life coach

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