Step away from the sugar cookies—and use these totally doable tips to ease into a healthier routine.

Many people refer to the days between Christmas and New Year’s as a “twilight week.” The bulk of the holiday season is behind us, but the fresh start of the new year still lies ahead. It’s tempting to consider this cozy in-between time as your last hurrah before January 1st. But indulging freely in wine and snacking on leftover sugar cookies likely won’t leave you feeling your best! Instead, why not use this week to ease into a healthier routine? By the time 2021 rolls around, you’ll be off to a running start with your goals—whether you’re aiming to slim down or simply eat more mindfully. Here are five completely doable strategies to focus on, to get your wellness back on track.

Re-think that drink

For many, alcohol is the number one factor that impacts eating choices and energy levels. In addition to being caloric, alcohol can act as an appetite stimulant and lower your inhibitions. This combo often results in eating foods you typically skip when sober, and noshing more overall. Then there’s the next day lack of energy, which can lead to being less active and choosing comfort foods for breakfast (like a sugary muffin, greasy breakfast sandwich, or bagel with cream cheese).

This week, commit to curbing your alcohol consumption. Volunteer to be the designated driver, and have sparkling water while others imbibe. Plan activities with friends and family that don’t revolve around drinking. Or try doing activities like bowling or a Netflix marathon without sipping alcohol. Even if you toss back a few drinks on New Year’s Eve, you’ll feel a lot better on January 1st if the previous week has been primarily dry.

Up your H2O

In addition to supporting optimal metabolism, water tends to naturally curb appetite, meaning you may be less apt to nibble on the holiday goodies still floating around. Upping your H2O intake also flushes out excess sodium, which can help you de-bloat, and get your digestive system moving. If you’ve been eating fewer veggies and more carbs than usual, this change can be especially effective for helping you feel lighter and more energetic.

In the days ahead, make water your beverage of choice, and aim for 2-2.5 liters a day (about 8-10 cups). If you dislike it plain, infuse it with fruits, veggies, herbs, and spices to boost flavor and add antioxidants. This one simple change can create a domino effect that spills over into other areas of your personal wellness, from better sleep to clearer skin.

Get into a healthy breakfast groove

The old adage “breakfast is the most important meal of the day” really holds up. A new study published in the Journal of Physiology, looked at 49 people (ages 21 to 60) who were asked to either eat breakfast or fast until mid-day for six weeks. Researchers found that breakfast consumption impacted genes in ways that help regulate blood sugar, and may protect against diabetes and other chronic illnesses. Other research shows that people who eat their largest daily meal at breakfast are much more likely to lose weight and shrink their waist lines, compared to those who eat a big dinner.

Start each day with something hearty but energizing—like a veggie, herb, and avocado omelet with a side of fresh fruit; or a smoothie made with a handful of greens blended with frozen fruit, pea protein powder or Greek yogurt, almond butter, almond milk, and fresh ginger root. Think whole, nutrient-packed meals that offer a mix of lean protein, veggies, good carbs and beneficial fats. Starting your morning with this combo can set you up (both mentally and physically) for a day’s worth of mindful, health-driven habits.

Start cooking, even just veggies

Cooking for yourself is one of the best ways to take charge of your eating, from the ingredients to how they’re prepared and the portions of food you eat. But if entering full-on cooking mode is not realistic just yet, commit to making just some of what you eat from scratch. This can help you strike a better balance, even when you order takeout.

For example, steam or oven-roast extra veggies to toss into a Chinese or Thai dish you split with someone else. Or whisk together extra virgin olive oil, balsamic vinegar, Dijon mustard, and Italian seasoning to dress greens and other veggies, like tomato, cucumber, and bell pepper. Pile up your plate with salad before digging into pizza, lasagna, or another heavy entree.

This add-your-own-veggies approach ups your intake of nutrients and fiber, and can help crowd out other high-calorie foods without making you feel like you’re dieting. In fact, it’s not dieting—it’s simply creating a healthier balance.

Consider your splurges carefully

No doubt there are numerous opportunities to indulge this week, from whipped cream-laden hot cocoa to popcorn at the movies and decadent dinners out. It may turn out that if you could go back and relive certain moments, you would have skipped various foods because they just weren’t worth it.

This week pre-think your options before you dig in. Rank foods on a scale from 0 to 5, with 0 being “meh” and 5 being “can’t live without it.” If something doesn’t rate at least a 4, pass. If it’s not an absolute favorite, saying no isn’t about willpower or deprivation; it just makes sense.

Sources:
1. http://www.health.com
2. http://www.shape.com

It can seem like you do such a good job eating well all year long and then when it comes to the holidays, all those good intentions go out the window. We’ve been there too and know the feeling! It’s why we’ve got a few healthy holiday recipes sure to leave you feeling good.

Grain-Free Soft Ginger Molasses Cookies

A divine, melt-in-your-mouth, grain-free and egg-free ginger molasses cookie.

Topping Ingredients:

• 3 Tbsp. coconut butter
• Sprinkles (optional)
  
  INSTRUCTIONS:

1. Preheat oven to 375℉. Line cookie sheet with parchment paper.
2. Combine all of the cookie ingredients in a bowl and mix until just combined.
3. With a cookie scoop drop dough onto baking sheet. Flatten slightly with a spatula or your fingers to form into a round cookie.
4. Place in oven and bake for 10-12 minutes.
5. Take out of oven and let set on baking sheet for 5 minutes.
6. Melt coconut butter and drizzle over cookies. Tip: for a new jar of coconut butter, heat the entire jar in 30 second increments (or in a hot water bath on the stove) until able to stir. Stir well to combine all of the contents in the jar. This is important as oil separation may have occurred so you want to be sure that it’s mixed well – just like natural nut butters Top with sprinkles if desired. Remove cookies from pan and place on wire rack to cool and allow for coconut butter to harden. Store cookies in an airtight container in the fridge for up to 2 weeks or in the freezer for up to 3 months.

NUTRITION
SERVING SIZE: 1 COOKIE
CALORIES: 139
SUGAR: 7 G
SODIUM: 120 MG
FAT: 11 G
CARBOHYDRATES: 11 G
FIBER: 2 G
PROTEIN: 3 G

Holiday Spiced Pecans  

Full of toasty warm cinnamon and spice, this special snack is perfect for the holidays (or any time really.) Low in sugar and made with simple, real food ingredients—this is a holiday appetizer that everyone will enjoy. Holiday Spiced Pecans are roasted to perfection and infused with a blend of spices. Eat them as is, add them to a salad or package them in a mason jar for a sweet holiday gift.

INSTRUCTIONS

1. Preheat oven to 350º F.
2. Place pecans in a large bowl and mix in maple syrup until coated. Add the spices and mix well.
3. Cover a cookie sheet with parchment paper.
4. Spread the pecans evenly over the parchment paper.
5. Bake 10-15 minutes, stirring nuts every 5 minutes, until toasted and most of the liquid has been absorbed.
6. Cool until able to handle. Break apart pecans as some may stick together.
7. After completely cooled, store in an airtight container.

NUTRITION
SERVING SIZE: 1/4 CUP
CALORIES: 224
SUGAR: 6 G
SODIUM: 0 MG
FAT: 22 G
CARBOHYDRATES: 10 G
FIBER: 3 G
PROTEIN: 3 G

Honey Whipped Goat Cheese with Pomegranate

Make your holiday meal extra special this year by serving this incredibly delicious and easy-to-make Honey Whipped Goat Cheese with Pomegranate. Perfect for dipping and spreading. 

NUTRITION
SERVING SIZE: 1 /10 OF RECIPE (~3 TBSP.)
CALORIES: 150
SUGAR: 9 G
SODIUM: 150 MG
FAT: 10 G
SATURATED FAT: 5 G
CARBOHYDRATES: 11 G
FIBER: 0 G
PROTEIN: 4 G

Did you know that gratitude is one of the most powerful emotions people can experience? When we’re grateful, our brains release doses of a feel-good chemical called dopamine. That being said, we want to express our sincere gratitude to all of our PURE Customers and IBOs who have made our success this year possible (cue the dopamine rush!)

Despite the challenges of 2020, we are grateful for the many positives that have shaped our year. From our employees at the home office working together in a new, remote environment to meet our customers’ needs, to our first-ever virtual, company-wide conference that brought everyone together, we appreciate everyone’s flexibility and commitment through uncertain times.

We thank you for your loyalty and your belief in PURE—and for helping us continue to deliver Whole Health to so many across not only the U.S. but globally. PURE remains strong, and we wouldn’t be here without each of YOU. From our PURE Family to yours, we wish you the warmth and joy of the season. May your day of thanks be a special time with the ones you love and create memories you’ll carry for a lifetime.

Skip the Mask, Shop Online & Wrap up Whole Health for the Holidays

Black Friday is on Nov. 27, this year—the day after Thanksgiving, as always. Thanks to COVID-19, this Black Friday won’t exactly look like those of previous years, but that doesn’t mean that you have to miss out on the deep discounts that normally make it one of the biggest holiday shopping days of the year. Here’s what you need to know.

According to CNET.com, a number of stores have bucked the usual holiday tradition and will be closed on Thanksgiving this year. Of course, they’ll be “open” online, and most have already started offering deals.

The changes this year are in place to help prevent shoppers from gathering inside stores, potentially causing the spread of coronavirus. Instead, you can avoid the crowd and shop the same sales from the comfort of your couch.

Seriously, there’s zero reason to go into a crowded store in the middle of a pandemic. And anyone who does venture into a store will be required to wear face masks or coverings (regardless of local ordinances), since nearly all national retailers require that precaution for entry. 

This year, online ordering will be your best bet for holiday gift shopping on Black Friday, and PURE has got you covered.

All of our Black Friday deals are up and running NOW, and there’s never been a better time to give the gift of Whole Health. Not sure what PURE products you want to gift? We’ve bundled a number of our top-sellers—from immunity boosters and superfruits to protein shakes and fat burners. It’s all curated in one place to make one-stop-shopping (and nabbing some FREE products for Black Friday!) a cinch. Browse our Holiday Bundles and get on top of your holiday gift list early.

PURE is always open online, no face mask required

Sensing a pattern here? Shop livepure.com, and you’ll get access to not only great deals, but to products that give the best gift of all this year: a healthier 2021! Stay in your pajamas, browse on your phone, tablet or laptop and keep a mug of PURE Café Hot Cocoa nearby— mask-free, no less.

What is Meal Prep?
Meal prep is more than a food trend: It’s a handy approach you can use to make delicious, homemade (a.k.a…healthier!) food you’ll want to eat every day—without the wait. And with the holidays heading right for us, it’s a great way to take control of healthy eating habits pre-turkey, pre-holiday cookies and pre-overloading those high-cal plates to our heart’s content. Basically, it’s almost like organizing leftovers for easier breakfast, lunches, or dinners. There’s no singular way to do it, but three common types include:

1. Batch Cooking
Make big recipes at once (like on the weekends) and freezing or saving for use later.

2. Individually Portioned Meals
Divvy up portions into containers ahead of time so you can grab and go.

3. Prepped Ingredients
Do a bunch of chopping, peeling, slicing, or roasting beforehand and use those prepared components in recipes later.

Why Meal Prep?
Meal prepping can save you time and money since you’re buying and preparing home-cooked food ahead of time. Many people meal prep by shopping and cooking on the weekends, which may work better with your schedule than cramming it in during a weekday. Meal prepping can also make it easier to eat healthier (and lose weight, if that’s your goal) since the menu gets set in advance. You’re less likely to choose a not-so-great option when you’ve already had a healthy dinner at home, ready to go.

Where to Start
Before you do anything, you’re going to want to stock up on reusable, airtight food storage containers that will make your prepared ingredients or meals stay fresh longer and taste better by locking bacteria and odors out.

Once you have your meal-prepping gear, you may want to download a meal planning app, especially if you’re trying to lose weight.

All set? The next step is picking your recipes. Before you do, consider these three things:

1. Choose a meal you’d like to prepare for—breakfast, lunch, or dinner. Keep it simple by starting with one you usually eat out or skip altogether.
2. Pick a day to do your meal prepping. Sunday and Wednesday are two common choices.
3. Determine how much you want to prep. Experiment with prepping for two or three days before attempting five. You may not like eating the same thing the whole week.

If you’re planning on creating your own recipes, nutrition experts recommend making veggies or fruit at least 50% of whatever you’re prepping. They don’t necessarily have to come from the actual produce section, though: Frozen or canned varieties will last almost forever and work in nearly every meal.

The best foods for meal prepping:

• Frozen vegetables: peas, broccoli, cauliflower, Brussels sprouts, green beans, veggie pastas, cauliflower pizza crust, riced veggies, veggie-based tater tots
• Starchy vegetables: parsnip, cassava, potato, yuca, taro, parsnip, sweet potato, canned pumpkin
• Stiff fresh vegetables: celery, carrots, bell peppers, cabbage, radish
• Sturdy greens: romaine, green leaf (dress just before serving)
• Whole grains: oats, quinoa, barley, buckwheat, sorghum
• Pulses: chickpeas, lentils, beans, peas
• Lean protein: frozen or canned seafood, eggs, unsweetened Greek yogurt, skyr, reduced-sodium cottage cheese, shredded cheese, tofu, lean cuts of chicken, turkey, beef, pork
• Whole fruits: apples, bananas, oranges, clementines, plums, peaches, pears
• Nuts and seeds: almonds, walnuts, peanuts, pumpkin seeds, PURE Mila chia, flax

Need some meal-prep Inspo? We’ve got you covered.

Best meal-prep recipes for breakfast
Breakfast is the most important meal of the day, so it’s a good one to pick when you’re choosing which meals to prep. You want to make sure your meal is light, but also has good carbs, fiber, and protein.

Best meal-prep recipes for lunch
Salads and soups are anything but boring when you take the time to customize them to your liking. Regardless of what you pick, focus on lean protein, healthy carbs, and veggies.

Best meal-prep recipes for dinner
Add lots of color to your plate by loading up on all sorts of vegetables, including broccoli, peppers, and tomatoes, but go lighter on the carbs and grains.

Snacks and Meal-replacement smoothies
Another great grab-and-go option are make-ahead smoothies. They can be easy and filling meals or just an energy-boosting snack.

PURE Super Green Smoothie
Raspberry Gogi Smoothie Bowl
Chocolate Superfruit Smoothie

How long will meal prepped food last?

Prepared foods can remain refrigerated for 2–5 days or frozen for 3–4 months, depending on the ingredients. To play it safe and avoid foodborne illness, keep food out of the “danger zone” — temperatures between 40° F and 140° F. Sealing food in airtight packaging or storage containers will not only keep bacteria out, but also protect the flavor and lock moisture in.

Exercise is great for just about everyone. Your heart, muscles, joints, and lungs are meant to work, whether you run ultramarathons or have a seated stretching routine.

Weight-bearing, flexibility, and bone-strengthening exercises keep your bones, muscles, and joints strong. Exercise can ward off osteopenia (loss of bone density) and osteoporosis (weak, brittle bones). These bone-thinning diseases put people at a greater risk for broken bones, which can seriously limit mobility and independence. We also tend to lose muscle as we age—a condition called sarcopenia. People who develop osteoporosis or sarcopenia are considered frail: more likely to fall and more likely to break a bone.

Exercise is important for building strong bones when we are younger, and it is essential for maintaining bone strength when we are older. Because bone is living tissue, it changes over time in response to the forces placed upon it. When you exercise regularly, your bone adapts by building more bone and becoming denser.

If you’re looking for ways to give your bones the workout they need, PURE has you covered with our GPS Challenge, going on right now through Nov. 6. Join our Challenge Group today for group workouts, fitness tips and inspo to keep you moving toward your health and fitness goals. Being a part of a community with a common aim can provide a huge boost of motivation beyond the one that comes with the physical benefits of a workout, which can be helpful when you might be finding it hard to stay committed.

The PURE GPS Challenge Group is there to level up the motivation factor among everyone in the group, especially when someone has a good day. The positive vibes are infectious and spread throughout the group like wildfire, creating a positive attitude and environment for the whole group.

So get your bones in the game today! Here are 5 Examples of Bone-Strengthening Activities:

1. Strength-training
Strength-training exercises are at the heart of building bone density. During strength-training activities, resistance is added to movement in order to make muscles work harder and, over time, become stronger. Although resistance exercises focus on increasing muscle mass, they also put stress on bones and have bone-building capacity.

Common types of strength training include weight machines, free weights, and exercises (such as push-ups) that use your own body weight. Elastic bands can also be used to add resistance to exercises.

A general guideline for strength training is to exercise each major muscle group at least twice a week. Be sure to rest for a full day between strength sessions.

2. Weight-bearing exercises
The best bone-strengthening activities are weight-bearing exercises. Weight-bearing describes any activity you do on your feet that works your bones and muscles against gravity. Weight-bearing exercises are those in which your feet touch the ground, such as walking and jogging. These activities gently pressure the bones to encourage them to rebuild and become denser.

When your feet and legs carry your body weight, more stress is placed on your bones, making your bones work harder. Weight-bearing exercise after young adulthood can help prevent further bone loss and strengthen bone.

Examples of weight-bearing exercise include:

• Brisk walking and hiking
• Jogging/running
• Dancing
• Jumping rope
• Hopscotch
• Tennis, badminton, ping pong, and pickleball
• Team sports, such as basketball, soccer, and volleyball
• Stair climbing

Higher impact activities, such as jogging and jumping rope, increase the weight on bones and provide more bone-strengthening benefits. 

When you add resistance to your routine, your muscles release calcium, magnesium, and other minerals that strengthen your bones. These exercises use mechanical resistance from weight-bearing, such as resistive bands or weights.

3. Balance and core exercises
Your core encompasses your stomach muscles, back muscles, and pelvic girdle. A core workout doesn’t necessarily mean doing sit-ups—remember, everything we do engages the core.

Non-impact exercises, such as yoga and tai chi, are not as effective at strengthening bone, but provide significant flexibility and balance training benefits. Non-weight-bearing exercises, such as swimming, cycling, and chair exercises, do not increase bone density but are excellent choices to strengthen muscles as well as the heart and lungs. If you have a musculoskeletal health condition, such as arthritis, that prevents you from doing weight-bearing activities, these are good alternatives.

4. Flexibility
Stretching is important to elongate the muscle fibers. There are many variations of stretches for the upper body and lower body, including the hamstrings and calf muscles, which can get very tight from sitting. To really reap the benefits of exercise, you need to add flexibility and balance training to the mix. All exercise sessions should end with stretching. Increasing your flexibility improves your ability to move easily, can reduce your risk for injury, and provides mental relaxation benefits.

5. Cardio
If you can get out of the house, a walk can offer a cardiovascular workout for your heart and lungs. If you have a gym setup available, you can exercise on the treadmill or an elliptical machine. If you need to stay home and have no aerobic equipment available, try gentle marching in place. Set a timer for 30 seconds or 1 minute at a time. Just always keep in mind, any and all forms of exercise give your bones a healthy dose of strength—for now and especially in the long run.

SOURCES

• International Osteoporosis Foundation – What is osteoporosis?: https://www.iofbonehealth.org/what-is-osteoporosis
• International Osteoporosis Foundation – Treating osteoporosis: https://www.iofbonehealth.org/treating-osteoporosis
• FamilyDoctor.org – What is osteopenia?: https://familydoctor.org/condition/osteopenia/

These meals are proof that heathy doesn’t have to be boring. From grain bowls to squash boats to sweet potato dishes, there are plenty of healthy, delish recipes to get you through fall without totally undoing your summer health strides.

Stuffed Acorn Squash
All our favorite fall flavors come together in this surprisingly easy and super flavorful stuffed acorn squash. For a vegetarian variation, sub out sausage for shiitakes or button mushrooms sautéed in butter or olive oil.

INGREDIENTS
3 small acorn squash
3 tbsp. extra-virgin olive oil, divided
Kosher salt
Freshly ground black pepper
1 c. farro (what is farro?)
2 c. plus 2 tablespoons apple cider, divided
2 sprigs fresh thyme
1/2 lb. sweet Italian sausage
1/2 yellow onion, chopped
2 stalks celery, chopped
2 cloves garlic, minced 
1 tbsp. fresh thyme, chopped
1 bunch kale, stems removed and chopped

DIRECTIONS

1. Preheat oven to 400°. Cut each end off squash and halve. 
2. Use a spoon to remove seeds and brush all over with 2 tablespoons olive oil. Season with salt and pepper and roast until tender, 30-35 minutes. 
3. Meanwhile, make farro: in a medium sauce pan, combine farro with 2 cups cider, 1 cup water, and thyme sprigs. Bring to a simmer and cook, stirring occasionally, until liquid is evaporated and farro is tender, 25 to 30 minutes. If your liquid is evaporated and farro is not yet tender, add more water a ¼ cup at a time. Remove thyme sprigs.
4. Meanwhile, make filling: in a large skillet over medium heat, heat remaining oil. Add sausage and cook, breaking up with a wooden spoon and stirring occasionally until golden and cooked through, 5 minutes. Remove sausage with a slotted spoon onto a paper-towel lined plate.
5. Drain most fat from the skillet, reserving about 1 tablespoon for cooking. Add onion and celery and cook until soft, 6 minutes. Season with salt and pepper. Add garlic and chopped thyme and cook until fragrant, 1 minute more.
6. Add kale and cook, stirring frequently. Add remaining 2 tablespoons cider after 4 minutes of cooking, then cook 4 minutes more, or until kale is tender.
7. Add cooked farro and sausage to skillet with vegetables and stir to combine. Taste and adjust seasoning as needed. Divide mixture among the 6 squash halves. Switch oven to broil and broil until tops are golden and filling is warmed, 2 to 3 minutes.

Buddha Bowls
The beauty about grain bowls is that they’re infinitely adaptable. You can roast just about any veggie and it’ll taste amazing in this recipe. You’re not gonna want to skip the peanut butter dressing though. It’s insanely addictive and sure to be a new favorite if you’ve never tried it. 

INGREDIENTS
1 large sweet potato, peeled and cut into 1/2-inch cubes
1 large red onion, diced
3 tbsp. extra-virgin olive oil, divided
Kosher salt
Freshly ground black pepper
1 lb. boneless, skinless chicken breasts
1/2 tsp. garlic powder
1/2 tsp. ground ginger
1 small clove garlic, minced
2 tbsp. creamy peanut butter
1/4 c. Juice of 1 lime1 tbsp. low-sodium soy sauce
1 tbsp. honey
1 tbsp. toasted sesame oil
4 c. cooked brown rice
1 avocado, thinly sliced
2 c. baby spinach
1 tbsp. Freshly chopped cilantro, for garnish
1 tsp. Toasted sesame seeds

DIRECTIONS

1. Preheat oven to 425°. On a large baking sheet, toss sweet potatoes and onion with 1 tablespoon of oil and season with salt and pepper. Bake until tender, 20 to 25 minutes. 
2. Meanwhile, in a large skillet over medium- high heat, heat 1 tablespoon of oil. Season chicken with garlic powder, ginger, salt, and pepper. Cook until golden and no longer pink, 8 minutes per side. Let rest 10 minutes, then slice.
3. In a small bowl, whisk together garlic, peanut butter, lime juice, soy sauce, and honey. Whisk in sesame oil and remaining 1 tablespoon olive oil until smooth.

Divide rice among four bowls and top each with sweet potato mixture, chicken, avocado, and baby spinach. Sprinkle with cilantro and sesame seeds and drizzle with dressing before serving.

Sweet Potato Salad
You’ll love this salad warm, straight from the oven. But it’s also very good at room temperature one (two or three) days later. You can bulk it up with leafy greens like baby spinach, put it in a wrap, or even top it with a fried egg.

INGREDIENTS
3 large sweet potatoes, peeled and cubed (about 2 lb.)
1 small red onion, thinly sliced into half moons
2 tbsp.extra-virgin olive oil
Kosher salt
Freshly ground black pepper
1/2 c. dried cranberries
1/2 c. crumbled feta
1/4 c. freshly chopped parsley

FOR THE DRESSING
2 tbsp. apple cider vinegar
1 tbsp. Dijon mustard
1 tbsp. honey
1/2 tsp. ground cumin
1/4 tsp. ground paprika
1/4 c. extra-virgin olive oil

DIRECTIONS

1. Preheat oven to 400°. On a large rimmed baking sheet, toss sweet potatoes and red onion in oil then season with salt and pepper. 
2. Distribute them evenly on sheet in a single layer. Bake until tender, about 20 minutes. Let cool for 10 minutes then transfer to a large bowl.
3. Meanwhile, make dressing: In a small bowl or in a medium liquid measuring cup, whisk together vinegar, mustard, honey, and spices. Gradually pour in oil, whisking constantly until emulsified. Season with salt and pepper. 
4. Toss sweet potatoes with dressing, cranberries, feta, and parsley. Serve warm or at room temperature.

ON THE WAY TO A BETTER YOU.

September is all about new beginnings. It’s a new season and many people begin new routines that will carry them through the rest of the year. Plus, September has been officially designated as Self-Improvement Month. We can’t think of a better time to start anew and better yourself! It’s time to think of every day as an opportunity to take simple steps that will help you look, feel and live better. To get you started, we’ve gathered this list of hints that you can use to build a happier and healthier you this September.

1. Reset your habits. We make lots of choices every day. However, we also do many things without thinking simply because they’ve become habits. The good news is that not all habits are harmful. There are many healthy habits that can turn your September into a successful start to a new season. Even better, research shows that it can take as little as 66 days to build a new habit that’s good for you, says University College London. This can include drinking more water, starting a new exercise routine, getting more sleep or even cutting down on screen time. Now is the perfect time to give PURE’s Fit for Fall Challenge a go! Check out daily fitness challenges (starting 9/7) HERE. They’ll that get a little harder each day—we can’t wait to see how much you can improve in just a few weeks!  
   
   
2. Practice Positivity. You have more control of your inner dialogue than you realize. By making a concentrated effort to think positive thoughts, you can improve your mood and your health. Johns Hopkins Medicine reports that people with a family history of heart disease who also had a positive outlook were one-third less likely to have a heart attack or other cardiovascular event within five to 25 years than those with a more negative outlook. They also explain that smiling reduces heart rate and blood pressure during stressful situations, even if it’s a fake smile. You really can fake it ’til you make it!
   
   
3. Give yourself goals. Every achievement, big or small, starts with a goal. And the goals you are most likely to reach are specific and attainable. Simply saying you want to lose weight or stay in touch with old friends, for example, makes it easy to keep putting those things off. Instead, define your goals as “fitting into my favorite dress for a wedding” or “calling one friend every week.”
   
   
4. Make time to read. We all spend more time than ever looking at the screens of electronics. It’s time to put down your smart phone and pick up a good old book! Taking time to read books helps both our bodies and our minds: Research shows that reading can reduce stress levels by up to 68 percent, says the University of Minnesota. Whether you enjoy inspirational self-help, biographies or fantasy fiction, there’s a book out there for everyone. Audio books are also a great option when you’re on the go! Listen to them on your commute, your daily jog or while you’re cooking up a healthy meal.
   
   
5. Meditate Daily. Taking a little time each day to clear your mind of your daily cares and concerns can help you enjoy a stress-free September. According to Mayo Clinic, meditation has been shown to decrease the symptoms of high-blood pressure, chronic pain, anxiety, headaches, sleep problems and more. You can find many apps and online videos to help you get started. However, the basics are simple: sit in a comfortable position in a place that’s as free from distractions as possible. Focus on the rhythm of your breathing and let any thoughts or worries that enter your mind drift away. All you need is 10 minutes to get the benefits of this little break from the rush of daily life.
   
   
6. Accept Setbacks. No matter how motivated and focused we are, sometimes forces beyond our control prevent us from reaching our goals. Too often, that makes us feel like giving up, as if we’ll never succeed. However, progress rarely goes in a straight line. Sometimes we need to remind ourselves that even when we go two steps forward and one step back, we have moved closer to our goal.
   
   
7. Cook Often. When you prepare your own food, you pay attention to the ingredients and can avoid unhealthy additives like salt and sweeteners. If you don’t have much experience cooking, start off simple and practice your skills before you take on more elaborate dishes. Don’t know where to begin? Check out some of our favorite PURE healthy recipes.
   
   
8. Sleep More. You might not think of sleeping as a way to improve your life. However, so many of us are chronically tired that it actually harms our mental and physical health. Lack of sleep even increases our chances of overeating and makes it harder for us to lose excess weight, says Current Opinion in Clinical Nutrition and Metabolic Care. Try your best to stick to a regular bedtime and wake-up schedule. If you find yourself tired in the middle of the day, taking a 20-minute nap can refresh you without disrupting your night-time sleep. And to get even better sleep (and burn a few calories while you do it!) give PURE’s SleepTrim a try.
   
   
9. Lose weight. According to the National Institute of Diabetes and Digestive and Kidney Diseases, being overweight or obese can lead to a wide range of health concerns, such as diabetes and heart disease. Losing the excess weight can reduce your risk of these problems, as well as promote positive feelings, a sense of accomplishment and better self-image. Looking for a way to kickstart your weight-loss goals? Give the PURE 7-Day Detox a try.
   
   
10. Be grateful, be happy. Simply being thankful for the most basic things that we have in our lives—food and shelter, health and safety, family and friends—improves our sense of well-being. Practicing gratitude is associated with “greater life satisfaction,” according to research, published in the medical journal Psychiatry. And what better way to improve ourselves this September than to be happier about all the good things we have.
    
    

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“No matter who you are, no matter what you did, no matter where you’ve come from, you can always change, become a better version of yourself.” ― Madonna

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