8 Healthy Ingredients to Add to Your Daily Routine for Better Wellness

Jul 23

Health is not hard, but we like to tell ourselves it is. The assumption that health is a difficult thing is exactly what keeps us in our comfort zone. Even if you desire change, this misconception lets us stay in that wrong zone.

My goal is to make health simple and easy, that's all. I am not here to sell you on anything other than a lifestyle worth getting into. So here are 8 ingredients you can easily add to your day for some extra health and wellness! Whether it be to your meals, snacks, or beverages, these ingredients are worth sneaking in. In this article, I outline those ingredients, their benefits, and a few ideas on where to do that sneaking in.

1. GINGER: Anti-inflammatory, regulates blood sugar, reduces cholesterol, promotes digestion, supports brain health.

Ginger is packed full of antioxidants, which is why it is so great for us to consume. One of my favorite things to do is treat ginger like garlic. We are always adding garlic to veggies, pasta dishes, dips, and sauces. So my tip is to start pressing in some fresh ginger as well. I always add ginger to my stir fry dishes and “fried” rice dishes. (I will be sharing that recipe soon.)

2. LEMONS: Lemon is just a staple in my everyday life. I always start my day with lemon water - bonus points if you start your day with warm lemon water. Did you know that adding lemon to your water alkalizes it? Meaning you are actively giving your body the ability to fight cancer-causing cells and detoxify. I also love a good squeeze of lemon over almost anything - mango salsa, broiled fish, guacamole - there's always ways to incorporate fresh lemon.

3. CINNAMON: Cinnamon is actually the world's number 1 spice, and rightfully so. It reaps so many benefits, which include but are not limited to: Heart health, stabilizing blood sugar, gut health, anti-inflammatory, defends against cognitive decline.

Also, something else that is so great about cinnamon is that it gives a sweetness without adding sugar. I always use cinnamon in my coffee for more reasons than just taste. Add cinnamon to a bowl of fruit, yogurt, cottage cheese, and teas for that extra layer of health.

4. TURMERIC: Turmeric is a fun one to add. It has very little taste, lots of color, and so many benefits. It is so powerful in fighting and even reversing disease: Fights depression, helps arthritis, reduces the risk of blood clots, helps the liver detoxify the body.

I sprinkle turmeric on LOTS. One of my favorites to add to it is my High Protein Chicken Salad. Add Turmeric to chicken and a teaspoon to your tea at night. (A recipe post all about turmeric is underway.)

5. CHIA SEEDS: I like to call chia seeds the god of the gut. Chia seeds are packed with fiber. Did you know 90% of Americans lack an adequate amount of fiber in their diet? Chia seeds are the perfect hack for getting that in. They are also so good for your gut health and regularity.

I always start my day with 1-2 tablespoons of chia seeds in a large glass of lemon water and apple cider vinegar. But, if you don't enjoy the texture of chia seeds floating around in your beverage, then sprinkle them on salads, add into smoothies, bake into granola, use as a yogurt topping, or prep some chia seed pudding. Truly your fiber best friend.

6. APPLE CIDER VINEGAR: We all know someone who claims they “don’t like the taste of water.” Ok then, jazz it up. This may seem weird, but I really enjoy a drop of ACV in my water; I mean, it is part of my morning elixir. ACV reduces cravings and regulates blood sugar. In turn, this also regulates your mood and can even boost energy. If you're not keen on adding a drop in your water, try making salad dressings with ACV or using it in dips and marinades.

7. CILANTRO: Hopefully you don’t have the gene that makes cilantro taste like soap, but if you do, first off I am so sorry. And second off, you're missing out. Cilantro not only tastes amazing and so fresh, but it also is great at detoxifying our body. It rids the body of heavy metals, lowers blood sugar, protects against UTIs, and supports healthy digestion.

You can top basically anything with cilantro. It is a staple ingredient for me personally in salads and dips for sure - you can't go wrong!

8. CAYENNE: Lastly, we are spicing it up. If you made it this far, odds are you really care about leveling up your health game, and this last ingredient is not for the weak. Cayenne. Pretty spicy ok - but also very healthy, so it might be worth the initial jolt: Full of vitamins, boosts metabolism in turn helping weight loss, relieves nerve and joint pain, supports detoxification.

I enjoy adding cayenne to chicken and ground beef when making tacos, but if you want to really start your day with some fun, try this 7-day challenge: warm water with ACV, cinnamon, cayenne, and lemon in the morning. Take it like a shot or drink it in a cup. I KNOW, it won't taste amazing, but the way it will leave you feeling may just be worth it. Message me for more details if you have any questions!

I could ramble on and on about why these 8 ingredients are so healthy and use big nerdy wellness words, but I am trying to make it simple, easy, and accessible for anyone. So just trust that these ingredients reap so many health benefits. Give the Cayenne Kickstart Challenge a try and make sure to let me know how it goes!

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Brynn Ackerman is a certified group fitness instructor and Preston Personal Trainer at Preston Personal Training located in both Olean and Ellicottville, NY. Brynn’s passion for health and wellness took her to Sweden where she studied one of the healthiest counties in the world to bring their lifestyle back home. For more information about her, visit her Instagram (@buildwithbrynn) or search her on Facebook.