The Daily Five with Marni Wandner

Marni Wandner of the award-winning restorative music app, sona, gives us her top five health hacks. Sona relieves anxiety using research-based music by Grammy-winning producers.

1. Rest and Digest  

For so many of us it’s not what we’re eating but how we’re eating (on the go, in front of the computer or TV, etc) that’s messing with our digestion. It’s so important to eat without distraction when we can, and to take a moment before meals to activate the parasympathetic nervous system so the body can (literally) rest and digest. I struggle with this one, as a lot of us do, but I try to carve out the time, take a few deep breaths, and focus on the meal: the colors, the aroma. It’s a great moment to sneak in a little gratitude as well.

2. Fat

Consciously adding more good fat into my diet years ago was a game changer for me. It helps with satiety, energy, skin and hair, mood, inflammation, (thank you, omega-3s), nutrient absorption, and more. My favorites are nuts and seeds, olives, avocados and fatty fish like salmon.

3. Green Smoothies

My go-to smoothie is a green machine made of some variation of romaine lettuce, spinach, celery, cilantro or parsley, lemon, ginger, apple, avocado and collagen peptides. I love a green juice but I prefer the smoothie version with all the fiber which keeps blood sugar stable (plus the fat helps the body absorb the good stuff from the other ingredients. Yay fat!)

4. TRX

I was never a big fan of the TRX suspension system when I was in the gym, but when my home became the gym, my friend Rich Ciceron (Live Rich Fitness) showed me how to get the most out of it. Now it’s a staple of my workouts, and I’ve barely even scratched the surface of its versatility.

5. Do Not Disturb

My phone is generally on do not disturb mode, unless I’m expecting a call. It’s near me all day (and I have it set to ring if someone in my family calls, in case of emergencies) but I take breaks to look at rather than being distracted by sounds and buzzes. I also put it in another room when I sleep and use a separate alarm to wake up. That way, I can start my day peacefully, with intention - and without getting sucked into a whirlwind of social media and news right away.

Give yourself 28 days and we will help you form new healthy habits to last a lifetime.

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