Being healthy and feeling good doesn't have to cost you tons of money. Before you splurge on organic veggies, grass fed beef and expensive supplements try implementing some of these tips first. They're free, simple and just doing one or two of them can help you digestion, increase your energy and help you de-stress. So, put away your credit cards and buy into taking the first free steps towards health!

Start a Drinking Habit (with water)
Water is essential for life. Mild dehydration can result in impaired physiological and performance responses such as brain fog, fatigue and moodiness. Water helps keep you insides clean and functioning properly by carrying out waste materials and dissolving important nutrients. To determine how much water you need divide your weight in half and drink that many ounces of water (for example: someone weighing 130 lbs should drink 65 ounces of water/day). Have a water bottle on hand at all times to re-fill. Keep one at your desk that you only use at the office so you know it's always there. I just bought a glass bottle from Lifefactory and totally love it. Not a fan of water? Try adding a slice of lemon or cucumber for a little taste. And, if you go out for drinks after work try to have at least one glass of water for every glass of alcohol you consume. Same goes for drinking coffee and coke. According to Michael Murray you can end up with a net water intake of zero when you consume two cups of water and two cups of coffee, cola or beer. Cheers!

Breathe More
Most of us take very shallow breaths during the day instead of deep full ones. Breathing is similar to drinking - oxygen is crucial for all our vital organs and breathing also helps us rid our bodies of toxins from the body. And, by breathing deeply we are preventing fatigue and brain fog. (Just think about what happens when you hold your breath for too long!) But, what I really want to address with breathing is how to use it when you're stressed. When you are under pressure and stressed out one of the first things we stop doing is breathing properly. This causes an undersupply of oxygen to the body increasing stress on our bodies physically and psychologically. So, the next time you are in a stressful situation do this simple breathing technique:
    1. Close your eyes and place your hands in your lap. Relax your shoulders and legs.
    2. Take a deep breath through your nose to the count of 5. Breath into your abdomen rather than your lungs and feel your stomach expand.
    3. Once you get to 5 hold your breath for one count and then exhale through your mouth to the count of 10.
    4. Repeat this 3-5 times and then open your eyes.

Chow Down and Chew More
Most of us are eating on the run, in our cars or in front of our computers. Once we've inhaled that salad or sandwich we forget that we even ate at all and sometimes begin to feel gassy, bloated, have indigestion, or start burping. It's like putting a t-shirt down your garbage disposal! Your stomach has a substance called hydrochloric acid (HCl) that is very efficient at breaking foods down into substances the body can use. But, when it receives big chunks it can get a little overwhelmed. Plus, bigger pieces of food can puncture holes in your intestinal wall causing leaky gut syndrome. Each bite of food you take should be chewed at least 10 times before being swallowed. You also need to be relaxed when you eat - being stressed or rushed can impede digestion causing you intestinal problems as well. Take at least 15-20 minutes to eat (ideally 30 minutes if you can) and sit down at a table with a chair. Really enjoy your food, ask someone to join you so you have company and some conversation to distract you from eating too fast. Using chopsticks is also a great way to slow down eating.

Get Your "Move" On
I prefer to tell people to start moving than exercising. Exercise makes many people cringe thinking of slugging along on a run or on the eliptical machine at the gym. Rather, I think it's important to think of moving during the day. It should be enjoyable! Organize a group at the office that goes for a 15-20 minute walk during lunch or do some stretching at your desk. Incorporate ways to get moving everyday that work for you lifestyle. You will look better and feel happier. Studies have shown that exercise (a'hem "movement") can put you in a better mood for up to 12 hours afterwards. So, if you have a tendency to feel cranky, get easily stresed at the office or just generally feel down in the dumps - get moving! You'll be amazed at how much your mood will improve. If you do want to go to the gym but feel intimidated hire a trainer for 2 or 3 sessions. They can help you create a routine in the gym that you can easily do yourself. Just getting started is key!

Get Your Zzzz's
Getting enough sleep is like getting enough movement in during the day - who has the time?! Well, we need to make the time. Your health depends on it. A study by the National Health and Nutrition Examination survey has shown that sleeping fewer than seven hours a night corresponded with a greater risk of weight gain and obesity, and the risk increased for every hour of lost sleep. Also, the less you sleep the more you are apt to eat during the day. Being tired can increase your likelihood of feeling stress which can lead to weight gain. Sleep more, weigh less. Now, just laying in bed for 7-8 hours is not enough - you also need to get good quality sleep. Make sure your room is dark, turn around your alarm clock if it gives off a lot of light, do what you can to block out any noises and make sure the room temperature is not too hot or too cold. You want to have uninterrupted, deep sleep for 7-8 hours. Then, you'll be able to wake up refreshed, happy and ready to maybe even go for a morning walk!

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