Our health is the most important thing we have. Without health our lifespans are shortened, we are unhappy and sluggish. When we are mindful of how we treat our bodies we can live longer, peaceful and productive lives. Taking care of yourself opens up so many possibilities and gives you time to explore these possibilities.
1. Drink a large glass of water before every meal.
Water is essential. It flushes out the toxins and hydrates your body. Your body is made up of majority water, which you also lose throughout the day. It needs to be replaced so it’s best to keep water on hand.
2. Don’t drink your calories.
Alcohol dehydrates your body and as I mentioned earlier woke need water in our bodies to survive. Alcohol also interferes with the brain’s communication pathways. It affects the way the brain looks and works. You can’t use your brain if it’s damaged. It also affects your liver, pancreas and immune system. It also could lead to cancer. Let’s stick to the water.
3. Eat protein at every meal- or stay hungry and grouchy.
Proteins are the building blocks of the body tissue, it also serves as a fuel source. Veggies, fruits have proteins in them but there are foods that are high in protein other than meat. Meat is a protein but there are healthier alternatives. Vegan and alkaline proteins are best. Some examples are quinoa, garbanzo beans (chickpeas), walnuts, Brazil nuts, pine nuts.
4. Slash your intake of refined flours and grains.
White flour, rice, wheat are refined grains. They are over processed and overly consumed. These flours and grains cause a build up of mucus which causes illness in the body. Too much of anything is always bad.
5. Eat 30 to 50 grams of fiber every day.
Fiber is important in digestion. It is a plant material that cannot be digested but that helps you digest other food. Fiber helps you move food through your digestive tract, reduces cholesterol, and contributes to disease protection. Without your daily dose of fiber you can have constipation and you won’t know if your full. Some fiber foods are artichokes, brussels sprouts, raspberries, blackberries, avocados, pears, and barley.
6. Eat apples and berries every single day.
“A apple a day keeps the doctor away” is a well known sentence. It’s one of the worlds healthiest foods. It’s known as a “miracle food”. They have many antioxidants, and fiber. Apples help reduce the risk of developing cancer, hypertension, diabetes, and heart disease.
7. No carbs after lunch.
Normally the average person doesn’t move as much after lunch so it will be harder for your body to digest carbs. We also don’t move enough to burn off the number of carbs since there are so many in the foods we eat. When carbs aren’t used for energy they turn into fat. Let’s stick to moving or cut down the carbs.
8. Learn to read food labels so you know what your eating.
When you know what is in your food you have a better chance to control your health. Blindly choosing foods can put you at risk of many health problems and illnesses. Read the label and make sure you are consuming real food. You eat real, living foods and you live. Consume fake, man-made foods and you create a fake, unlivable body. Reading is fundamental.
9. Stop guessing about portion size and get it right.
Food companies can portray a portion size larger than what your body really needs. Today portion sizes are twice the size of the past. The rule of thumb is to eat half of portion you were going to put on your plate.
10. No more added sweeteners, including artificial ones.
Added and artificial sugars are the worst ingredient in a modern diet. They can affect your metabolism and contribute to many diseases like liver and heart disease, cancer, and diabetes. They contain no essential nutrients and are bad for your teeth. Sugars also cause you to gain substantial weight and be obese because of the way they effect hormones and the brain. Sugars are also highly addictive, it’s up there with caffeine and drugs. If you do need a sweetener, try something natural like agave nectar, it comes from trees.
11. Get rid of those white potatoes.
Starch is up there with wheats and over-processed grains. It causes a over-production of mucus which causes disease.
12. Make one day a week meatless.
If you do eat meat, don’t eat as much. Less is more in this case.
13. Get rid of fast foods and fried foods.
Even if it is fried veggies, try to bake things. Remove the access oil used to make your foods. The oil and batters clog the arteries.
14. Eat a real breakfast.
Starting your day off right with a big meal sets your body’s metabolism for the day. You have fuel to burn throughout the day.
15. Make your own food and eat at least 10 meals a week.
When you make your own food, you choice what ingredients you consume. Restaurants or packaged meals say that certain ingredients are in them but you never know for sure. Meal prep and also make smoothies and have snacks for those times you get a hunger bug.
16. Banish high salt foods.
Salty foods cause you to be dehydrated. Foods high in salt are canned meats and foods, regular meat, frozen breaded meats, TV dinners, salted nuts.
17. Eat your vegetables. Just do it.
18. Go to bed hungry.
When you starve your body at night, it helps you digest the food from the day. You lose weight in your sleep and are ready to revive nutrients in the morning (why I told you to have a real breakfast).
19. Sleep right.
Sleep helps your body work properly. Without sleep your body won’t be able to get the rest it needs. Like a machine, your body needs to shut down for awhile because with constant motion, it will shut done completely.
20. Plan a splurge meal a week.
With discipline comes reward. One day won’t hurt. I’m not saying to go to every fast food restaurant in a day and pig out. I’m saying choice something simple like one of the lesser evil foods and enjoy it. You earned it.
It’s never too late to form positive habits. We can form habits in 30 days. Let’s start today!