$5 healthy habits that ACTUALLY work

Umm why does it feel like the health and wellness space has become one giant advertisement? Is it just me…?

I completely understand that creators need to monetize their content (shoutout to my paid subscribers who make this possible, love you big time 🫶 !!!), and brand recommendations can actually be really helpful for people who don’t have time to vet every product themselves.

But I really hate how it feels like you need to be a millionaire to achieve even a semblance of health. Even I (someone who feels relatively immune to marketing and overconsumption) find myself scrolling the internet wondering if I need this expensive supplement or that new skincare procedure just to be healthy and fit the beauty standard.

To combat this feeling of being a walking billboard, I like to remind people that there are tons of low-cost & very easy habits you can start literally tomorrow that have a real impact on your health. Let’s get into it!!

Skip the expensive blood-sugar-balancing supplements. There's a cheaper, more effective way to support your blood sugar: prep some veggies and snack on them before a meal. The fiber in the veggies slows the release of glucose and helps regulate your blood sugar response. Bonus points if you add some vinegar: acetic acid is known for blunting blood sugar spikes. I love pickled carrots or cucumbers because they're so delicious to snack on and it's easy to have a few bites before dinner. The quick pickled carrots and cukes from this meal prep guide are my fav:

This is one of those habits that is just something I enjoy that happens to have some real, science-backed hormone health benefits! It’s a low risk tool for me as a high DHEA girly with stubborn hormonal acne. Studies suggest it can help lower testosterone while bumping up reproductive hormones like LH, FSH, and estradiol, which is why it's become a go-to for women managing PMOS. Of course, you should work with your practitioner to address your individual situation and symptoms. I buy my tea in bulk for a more cost effective and high quality tea.

I love to make a Spearmint Matcha Americano for a double dose of skin health benefits:

I loveee white rice and this hack to add some nutrition to it is a no brainer. If you love the texture and taste of rice but you want an easy way to add some fiber, swap half of the rice for a fiber-rich grain, like quinoa. I also love to stir in some other fiber options, like edamame or peas.

Ingredients

• 1/2 cup white rice

• 1/2 cup quinoa

• 1 3/4 cup filtered water or bone broth

• Pinch sea salt

• 1/2 tbsp butter

Directions

1. In a pot combine the white rice and quinoa. Rinse until the water runs clear.

2. Add the water or bone broth, pinch of sea salt and butter. Bring to a boil over medium heat then reduce to a simmer and cover.

3. Cook for 8-10 minutes, until the liquid is absorbed and the grains are tender. Fluff with a fork and let rest for 5 minutes.

Another health hack that is actually just my favorite part of the day. Matcha o’clock!! Every day I see a new supplement that apparently I absolutely need for antioxidants and longevity. How about a cup of tea? Adding a cup of green tea to your day is such an easy and relatively affordable habit that will add antioxidants, particularly catechins like EGCG, which help fight oxidative stress and reduce inflammation. Polyphenols in green tea can positively influence gut bacteria and some studies even link green tea consumption to improved heart health and blood sugar regulation. This is my favorite matcha and this pu’er green tea is the best - for about $1.76/serving it’s much cheaper than a new supplement.

This might feel random, but it is a simple and affordable habit that will have huge impacts on your long term health. In this study flossing was associated with a 22% lower risk of ischemic stroke, a 44% lower risk of cardioembolic stroke, and a 12% lower risk of atrial fibrillation. I love an easy and cheap habit with real impact, and I can’t think of a lower-effort way to minimize risk of cardiovascular disease.

At the beginning of the year I stock up on like 9 packs of my favorite floss, that way I always have some on hand and it makes keeping consistent with the habit super easy. Another daily staple in my oral care routine is my tongue scraper.

If you love the health benefits and flavor of a nutritious broth but don’t love the $10 price tag, this trick is for you. All you have to do is get a gallon-size Stasher bag or compostable plastic bag and store it in your freezer. Every time I cook I bring out the bag and add my veggie scraps (discards of onions, carrots, celery, etc) and any leftover bones (chicken carcass, chicken wings, beef bones). Once the bag is full, add the contents to a pot and cover with water and cook for 6-8 hours for a free broth. You can also add these scraps to fresh broth bones to make a bigger batch for less money.

You can get my full bone broth recipes here:

Fermented veggies are a simple, affordable (especially when homemade) way to support your gut health, which we know is linked to every other part of our health. The fermentation process produces live bacteria (mainly Lactobacillus strains) that can help diversify and support your gut microbiome, which plays a key role in digestion, immune function, and even mood regulation.

A simple habit that helps me stay consistent with my gut healthy ferments is to start my day with a spoonful of sauerkraut (or any other fermented veggie I have).

Remember! Store bought sauerkraut that's been pasteurized won't have live probiotics. Look for unpasteurized, refrigerated versions labeled "raw" or "with live cultures" or make your own at home. Should we do a whole post on fermentation 101??

Breakfast soup will change your life and you just need to trust me on that. Imagine this: you wake up, scoop some of your prepped jiggly nutrient-rich soup into a pot, and reheat it. In under 5 minutes you are sitting down to a warm, nourishing breakfast that is easy on your digestion, chock full of gut healthy collagen, and protein and fiber to sustain you for hours. It’s a savory start to your day so you will have balanced blood sugar, steady energy, and fewer cravings throughout the day.

I swear my digestion is perfect and my skin is so much clearer when I have this Chicken Bone Broth Bean Soup for breakfast.

Share The (Fun)ctional Health Kitchen

This one is a very unoriginal & inspired by almost every culture out there that preps a big pot of beans: frijoles de la olla, dals, bean soups… We all know fiber is that girl when it comes to heart health & healthy cholesterol, blood sugar regulation and hormone health, clear skin and good digestion… but hitting 35g of fiber daily is a lot easier said than done. So every week you have the FUN task of choosing your #beanoftheweek and spend 15 minutes prepping your big pot of beans that you can snack on straight from the fridge :) Plus, homemade beans are a good deal cheaper (and IMO much tastier than canned beans).

Health and wellness isn’t all about new supplements and fancy gadgets. How you feel today and your long term health is more likely to be a result of your consistent, simple daily decisions. So save your money and fight the overconsumption by choosing two of these habits to try this week.

Which ones are you going to try?! Let me know in the comments and share any cheap, easy habits you have that you actually notice a difference from so that we can all get healthy together!

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