Eating Healthy: How To Make It A Lifestyle, Not A Diet (And Actually Stick To It): The Definitive Guide
A healthy diet is important for a well-functioning body.
However, it isn’t as restrictive or as confusing as people imagine.
Food is the source of energy that we consume to provide nutritional support and has a direct impact on our cognitive performance in every stage of life.
Your food choices each day affect your overall health and well-being.
It has a significant impact on your mood and mental health.
Hence, the type and amount of food you consume have a major impact on your body.
However, eating a healthy, balanced diet doesn’t mean surviving solely on carrot juice, rabbit food, and bird seed.
All you have to do is really simple.
Eat from a wide variety of food groups in the right quantities to maintain the energy and nutrients a healthy adult needs.
This guide provides comprehensive details on how to make this work effectively.
Let’s get started…
The 3 Key Elements
There are several key elements involved in eating healthy, including moderation, variety, and balance.
The basic rule of thumb is to balance different nutrients and foods, such as protein, vegetables, dairy products, and grains, while minimizing alcohol, processed foods, and saturated fats.
Consuming a variety of foods from each food group helps a person get all the important nutrients.
Healthy eating helps to prevent conditions such as heart disease, hypertension, diabetes, and even cancer.
Proteins help in repairing body tissues, while carbohydrates provide the body with energy.
Therefore, making healthy eating a habit will go a long way toward ensuring an individual’s long, healthy life and vitality.
Remember: It shouldn’t be a DUTY to eat healthy, but a desired lifestyle.
Generally, we all know the benefits of having a healthy body; however, many of us do not know exactly how to obtain and sustain it long-term.
This is the real challenge for the masses.
But once you master the concept or “skill” of keeping your body fit and healthy, you will be able to easily fight any physical, mental, or emotional disability.
Most of the sickness and diseases that we see today are the results of an indifferent or ignorant attitude towards necessary self-care, poor eating habits, and always thinking that “it will NOT happen to me”.
But think about it.
How many patients can foresee that they’re going to fall sick?
Most of the time, when it hits them, it’s already too late.
There’s a golden old saying of “an ounce of prevention is worth a pound of cure”.
A high percentage of people can have preventable diseases, only if they have sufficient and accurate knowledge of nutrition and supplements.
Common sense would tell us that junk food is trash for our bodies; it does not contain any nutrients for our bodily functions.
Therefore, our bodies are not properly nourished, and we are at high risk of falling ill.
So how do we fix that?
Simple – Avoid junk or “empty” calorie foods and go for nutrient-rich food!
Another key to a balanced diet is to “Eat in moderation”.
This is an important tip for eating healthily.
So what exactly is “Moderation”?
It simply means to show restraint, avoid extremes and excesses, and practice prudence.
An ideal diet is based on balance and variety of nutritious food in appropriate portions.
You should practice eating in moderation and not a “diet” tool.
It’s a kind of belief to make your habit stick.
Think about it… Why do most Diets fail?
The first 3 letters already gave you the hint – DIE!
Also, have trust in yourself!
You may soon find a new sense of awareness and confidence in yourself and your body, the moment you choose to stick to this healthy habit.
If you choose to eat moderately, you are doing the right thing.
Why so?
This is because, by doing so, you can have the freedom to eat what your body needs, in the optimal quantity.
This is an important concept when it comes to achieving your health and fitness goals.
It is the best way to diet easily.
Learn to listen to your body for a healthier habit.
Your body may naturally allow you to consume a healthier diet.
But fear not!
Eating healthier doesn’t mean there’s no room for your favorite dessert.
You can still have them, but in moderation.
It is important to remember that moderation means abundance in the long term, and not deprivation.
Whatever food you crave, as long as it is consumed in moderation, is acceptable.
After all, what is life if you cannot live to enjoy your food and have to starve yourself?
Life would be meaningless!
Just bear in mind that too much of something is never good.
Health Is Wealth
Remember the saying “Health is Wealth”?
This has never been far from the truth.
Imagine you have lots of wealth, a good circle of friends, a happy family, and a good job, but if you are diagnosed with a terminal illness, having all these advantages will mean nothing.
NOTHING at all.
Instead, you will have to spend your time (and money) on doctor’s consultation, hospitalization, medication, countless follow-up checks, restricted diet, loss of energy, and strength.
Do you want this?
What measures can you take to prevent yourself from falling ill or contracting a terminal illness?
Is there a way?
The answer is YES.
There are 2 paths in your eating habits:
- You give in to instant gratification, shortening your lifespan.
- You are mindful of your own food choices and live a long, healthy life.
The choice is yours.
Start by making today healthier than yesterday!
But… How do you do that?
The very first step to make a change is to set achievable goals.
Goals that will gradually change your health status and overall lifestyle into a better and healthier one.
- Do you want to skip sugar from now on?
- Avoid drinking caffeinated drinks in the morning?
- Avoid junk food such as chips, crackers, or biscuits?
- Or start tracking your daily calorie intake?
It doesn’t matter what your goals are; write them out for clarity and take massive action!
You will see and feel the difference once you start working on achieving these goals in a timely manner.
Notice this awesome feeling and enjoy the process!
Cultivating this proper mindset will fuel your willpower to stay on track and significantly improve your mood daily.
Thus, it is essential that you enjoy the process as you consistently practice your new eating habits.
This is an incredible way to reward yourself! – And here lies the Secret to keeping a habit.
Frequently imagine yourself in your dream body because it can radically boost your self-esteem.
If you look at people who are struggling with eating disorders, for example, anorexia (refusing to eat) and bulimia nervosa (binge eating), you will notice that the mental pattern falls into the same category, which is having a false self-belief – thinking that they are not good enough.
Anorexics look in the mirror and see a fat person.
They think that they’re fat even though their body figure is extremely underweight or even obviously bony.
It is a mental illness that leads an individual to a problematic eating disorder that harms their overall health and lifestyle.
It can be life-threatening as well.
Therefore, it is important to have a positive mindset about your own body and how you see yourself.
Benefits of Eating Healthy
Why do you need to eat healthy food?
I’ll tell you the reasons WHY… After all, why would you commit your life to eating healthy if you don’t even know your ‘WHY’?
Make sense?
Well… Eating nutritiously is one of the most important things you can do to enhance and maintain your health.
What you eat has a significant impact on how your body functions.
It all comes down to the type and amount of food you consume.
Eating a healthy diet benefits your body.
You’ll notice you feel better and your body seems to function better.
A healthy diet can balance your body and help it function at its most efficient.
Eating a balanced meal helps the body work at its full potential, which is particularly important for people living with a busy, tight schedule or who are constantly feeling unenergized and easily falling sick.
Many people find they can improve their quality of life and sense of well-being by focusing on aspects of health that can be controlled and changed – such as a healthy diet.
Regardless of when you begin, eating a healthy diet can help you maintain and even improve your health, especially when combined with exercise.
This can aid you in life by providing the energy you need to remain active and do what you want.
As well, healthy eating can also stop or slow down the advancement of numerous chronic diseases, such as heart disease and diabetes, osteoporosis, and a few types of cancer.
Eating healthy can also help you better cope with physical and mental strain, operations, and even the common cold or influenza.
What is the link between consuming healthy food and maturing well?
Healthy living – which includes both consuming healthy food and maintaining a regular exercise routine – can help you conform to the natural aging process and maintain your youthful vigor.
The fundamentals of healthy living:
- Consume an assortment of nutritious foods
- Eat in moderation
- Size matters, so limit your portions
Eating healthy can offer many benefits to your body and your life in general.
When we stick to a healthy, balanced diet, we allow our bodies to be properly nourished.
Hence, we will be able to gain health benefits from our healthful efforts.
The Benefits
1) Improve Immune System
Good nutrition is essential to a strong immune system.
Eating healthy can help ward off many illnesses, such as the flu and other health problems, including arthritis, cancers, allergies, and abnormal cell development.
The right precautions should be taken to prevent all these sicknesses.
With a strong immune system, you will feel consistently boosted in energy and strength to carry out daily activities.
2) Enhance Mood
Healthy eating can positively impact your life by leading to a more sustained, elevated mood.
It can reduce stress, too.
Some mood-busting foods to avoid include simple sugars in junk food, such as soda and candy, refined carbohydrates, and jams and syrups.
These can cause fluctuations in blood sugar levels and significantly affect our mood and energy.
On the other hand, researchers have identified a few nutrients that can enhance our mood and combat depression: folate, omega-3 fatty acids, magnesium, iron, chromium, zinc, calcium, vitamin B6, vitamin B12, and vitamin D.
Food rich in vitamins, fatty acids, and minerals is not only super healthy but can also increase happiness, quell anxiety, and even alleviate depression.
3) Boost Mental Health
Nutrition is a key contributor to excellent mental health.
Many researchers have evidence indicating that diet and nutrition play an important part in strengthening our immune system.
Food plays a very important role in the management and development of our mental health.
Not just that, it also prevents mental health problems such as depression, schizophrenia, attention deficit hyperactivity disorder, and Alzheimer’s disease.
Here are five foods that keep the mind working at its best: Lean protein, leafy greens, fatty fish, whole grains, and yogurt with active cultures.
4) Increase Energy Level
The type and the amount of food we eat play a significant role in our daily energy levels.
Eating the right nutritious food can also boost our energy levels, making us prepared to face each day.
To stay alert all day, we have to make smart choices about the food we eat.
Some of the foods include nuts, pumpkin seeds, guarana, yoghurt, sweet potatoes, soybeans, spinach, eggs, water, and much more.
When you have an energized body and a clear mind, your brainpower increases.
Eating healthy food can help you achieve a balanced nutrition that can help regulate your brain activity to fuel the mental power that will get you through your busiest days.
5) Live longer
There are some things in life that we can’t control, like how long we live and how long we get to enjoy it.
But according to the data collected from people in their 90s and beyond, as well as nutrition science research, shows that when, what, and how we consume food have a great impact and influence on how long we live.
Japan has the longest life expectancy in the world.
The people of Okinawa enjoy exceptionally long lives.
Statistics show that the worldwide average life expectancy is 67, compared to 78 in the United States and more than 81 years in the Pacific Islands.
A diet rich in fruits and vegetables, high in nutrients and low in calories, is your best bet for a long life.
It is vital for the health and maintenance of your body.
Some of the foods include broccoli, grapes, salad, avocado, olive oil, berries, beans, grains and seeds, less red meat, fish, bananas, and organic food.
Odd enough… Even though the benefits are really obvious to many, they still choose to be ignorant or oblivious to what enters their mouth – Even if they know that it’s clearly POISON!
It’s insane!
They hold the belief that ignorance is bliss.
In fact, ignorance is the main reason why so many fall sick and get cancer today!
Have you heard of the saying “ROME is not built in a day”?
This saying applies to your own physical health.
It takes time and constant dedication to a healthy lifestyle to reap the benefits, not overnight!
Well… That’s the HARD part.
Many gave in to instant gratification, like chocolate, because it can make them feel good instantly, compared to eating fruits and vegetables (even though they know they can get plenty of vitamins and minerals by making a small tweak to their food choices).
They came up with so many excuses.
Some really common ones are:
– I can’t afford to live a healthy lifestyle!
Those organic foods are expensive!
– A healthy diet is NOT for me.
I don’t see any impact on my health!
Look, I’m not sick at all!
– Why give up all these sweets?
You only live once anyway!
YOLO!
Truth is, it’s not necessary to give up on your favourite food and ‘surrender’ to tasteless health food.
You simply have to practice moderation and change your beliefs.
Who told you that healthy food is tasteless?
You simply haven’t found the right recipe!
Thus, you simply have to be aware of your food choices and constantly ask yourself, “Will this fuel my body, or screw up my health?”
Then go ahead and plunge into the world of healthy food, indulge yourself with wholesome ideas that best suit your health goals!
We should make healthy choices to ensure a healthy lifestyle.
Eating healthy is not difficult if you put your heart into it.
Making mindful choices when eating is key.
Alkaline Food VS Acidic Food
Food can be classified into two groups, namely the acidic food group and the alkaline food group.
These foods are categorized as such because they affect urine pH when consumed.
Our body’s acid-alkaline balance, also known as pH, can affect our overall well-being.
Whatever food we consume, once it enters our bodies, it undergoes processing and becomes acidic.
Too much acid consumption can deplete the minerals in our body, thus increasing the risk of heart disease, kidney problems, and osteoporosis.
That is why we need alkaline food as well, to help balance out the acidity in our bodies.
pH Value
pH stands for power of hydrogen.
The value indicates the acidity or alkalinity of our bodily fluids and tissues.
The total pH scale ranges from 1 to 14, with 7 considered neutral.
Our ideal pH should be around 7.30 to 7.45.
If the body pH is <7, it is acidic; if it is >7, it is alkaline.
When a solution has a pH of 7, it is neutral.
The most common form of pH imbalance is excess acidity. It can lead to numerous health issues, and it can even be life-threatening.
So what causes acidic pH in our body?
There are actually many answers to this question.
One simple answer to answer them all – Is your LIFESTYLE.
What’s your diet like?
Is it full of meat and little to no fruits and vegetables?
How’s your usual day like?
Is it full of stress, anxiety, and never-ending demands from others?
How do you breathe?
Is it full or shallow?
Anything that deprives your cells of oxygen and important nutrients can decimate your health.
To counter this, your body actually has its own defense mechanism, whereby it uses its own alkaline reserves to fight the acidic pH in your body.
But there’s a catch: you need to consume an alkaline-rich diet to maintain your alkaline reserves.
Otherwise, where could it possibly come from?
In an acidic medium, opportunistic diseases will arise, as a pH-imbalanced environment disrupts normal bodily function and weakens the immune system.
Thus, maintaining your internal pH is a top priority to ensure optimal health.
When your internal pH becomes acidic, it becomes a perfect medium for bacterial growth, which will trigger your body to draw on your alkaline reserves to tackle the problem.
However, a body with depleted alkaline reserves will be in a weakened state.
Thus, it is necessary to maintain a balanced internal pH and adequate reserves for optimal health.
Did you know that the number 1 reason 90% of our population today suffers from acidosis is our typical diet?
It’s no surprise, considering that most of the food we consume today is actually acid-forming food!
Some quick examples are dairy and animal products such as meat and eggs.
On the contrary, we consume too few vegetables that are actually alkaline-forming foods!
We even consume highly processed food, such as sugar and flour, and drink highly caffeinated and carbonated beverages.
Modern drugs and artificial sweeteners also contribute to the sad state we’re in right now, as they are actually extremely harmful to our bodies and dramatically put our internal pH in an imbalanced state.
No wonder we are getting sick in this modern age!
Consequences of Extended Acidosis
Extended acidosis can be destructive to your body and increases the risk for a number of unfavorable health conditions, including:
- Weak bones (osteoporosis).
- Mood swings
- Chronic exhaustion
- Indigestion
- Urinary tract abnormalities, such as kidney stones
- Weight gain, obesity and diabetes
- Impaired metabolism and failure to lose weight
- Chronic inflammation
- High blood pressure
- Weakened immunity
- Yeast/fungal overgrowth
- Accumulation of lactate, causing muscle aches
- Joint pain
So how do we FIX this?
Good question.
Well, the answer is rather simple – FIX your own lifestyle and practice better food choices!
The rule of thumb is to consume a diet that includes 60% alkaline foods and 40% acidic foods daily.
Let’s say your body is currently in an alarmingly acidic state – it’s wise to consume more than 60% alkaline foods to neutralize your internal pH.
Examples of alkaline foods include most fruits and green vegetables, whereas acid-forming foods include meat, fish, soymilk, most grains, coffee, nuts, pasta, and energy drinks.
Practicing an Alkaline Diet
The alkaline diet, also known as the acid-alkaline diet, consists of alkaline food such as most fruits, vegetables, and whole grains.
An alkaline diet may reduce morbidity and mortality from chronic diseases.
Studies also show that an alkaline diet can actually kill cancer cells!
Alkaline Food
So what are the alkaline foods?
I’m going to list them so you have a whole bunch of food to choose from to include in your diet.
On the upside, alkaline foods are generally low in calories, so you can eat a lot of them without worrying about getting fat!
List of alkalizing vegetables
1. Spinach
• Very Low Alkaline Forming Food
• Moderate Alkaline- ph7.5 to 8.0
• Spinach content raises alkalinity
2. Cabbage
• Low Alkaline Forming Food
• Moderate Alkaline – ph7.5 to 8.0
• Substitute for cocoa; mineral rich
3. Cucumber
• Very Low Alkaline Forming Food
• Slightly Alkaline to Neutral ph7.0
4. Celery
• Very Low Alkaline Forming Food
• Moderate Alkaline – ph7.5 to 8.0
• Neutralize acidic food
5. Capsicum (Bell peppers)
• Low Alkaline Forming Food
• Moderate Alkaline – ph7.5 to 8.0
• Substitute for cocoa; mineral rich
6. Cauliflower
• Low Alkaline Forming Food
• Moderate Alkaline – ph7.5 to 8.0
7. Broccoli
• Moderately Alkaline Forming Food
• Moderate Alkaline – ph7.5 to 8.0
• Substitute for cocoa; mineral rich
List Of Alkalizing Fruits
1. Lemons
• Highly Alkaline Forming Food
• Extremely Alkaline Forming food – pH 8.5 to 9.0
• Excellent remedy for stomach discomfort, sore throat, mild colds and cough
2. Lime
• Highly Alkaline Forming Food
• Extremely Alkaline Forming food – pH 8.5 to 9.0
• Purifies kidneys
3. Grapes
• Very Low Alkaline Forming Food
• Moderate Alkaline – ph7.5 to 8.0
4. Apples (Sour)
• Low Alkaline Forming Food
• Moderate Alkaline – ph7.5 to 8.0
• Substitute for cocoa; mineral rich
5. Pears
• Low Alkaline Forming Food
• Moderate Alkaline – ph7.5 to 8.0
• Pears content raises alkalinity
6. Bananas
• Very Low Alkaline Forming Food
• Moderate Alkaline – ph7.5 to 8.0
• Elevates acid food 5.0 in alkaline direction
7. Oranges
• Very Low Alkaline Forming Food
• Moderate Alkaline – ph7.5 to 8.0
Acidic Food
Overconsumption of acid-forming food and insufficient alkalizing food could cause over-acidity in the body.
Technically, an acidic food is not entirely unhealthy due to the fact that it is acid-forming, as they are still essential for our optimum health.
List Of Acidic Fruit
1. Blackberries
- Usually categorized as a mild alkaline food
- Safe to consume for those who have serious problems with acid reflux/heartburn
2. Cranberries
- Moderately Acid-Forming Food
- Slightly Acid to Neutral pH 7.0
- Contain acid-forming benzoic and quinic acids
3. Canned Fruits
- Moderately Acid-Forming Food
- Slight Acid to Neutral pH 7.0
- The acidity of canned fruits can react with the cans, be it metal or tin, which would lead to the fruits being contaminated with unsafe concentrations from the can
List Of Animal Proteins
1. Beef
- Highly Acid Forming Food
- Extremely Acid Forming Food –pH 5.0 to 5.5
- Leaches minerals which in turn affecting our body’s pH levels
2. Mutton
- Low Acid Forming Food
- Extremely Acid Forming Food –pH 5.0 to 5.5
3. Chicken
- Very Low to Moderately Acid Forming Food
- Extremely Acid Forming Food –pH 5.0 to 5.5
4. Pork
- Moderately Acid Forming Food
- Extremely Acid Forming Food –pH 5.0 to 5.5
5. Turkey
- Low Acid Forming Food
- Extremely Acid Forming Food –pH 5.0 to 5.5
6. Fish
- Very Low Acid Forming Food
- Moderate Acid – pH 6.0 to 6.5
7. Seafood
- Highly Acid Forming Food
- Extremely Acid Forming Food –pH 5.0 to 5.5
- Leaches minerals which in turn affecting our body’s pH levels
8. Dried Beans
- Very Low Acid – Low Acid Forming Food
- • Slightly Acid to Neutral pH 7.0
9. Chicken Eggs
- Very Low Acid Forming Food
- Moderate Acid – pH 6.0 to 6.5
10. Nuts (pecan, hazelnut, walnuts, brazil nuts)
- Highly Acid Forming Food
- Slightly Acid to Neutral pH 7.0
11. Dairy products (butter, cheese, cream, milk)
- Very Low Acid Forming Food
- Slightly Acid to Neutral pH 7.0
12. Brown rice and white rice, rye, barley, all processed flour
- Extremely Acidic
- Extremely Acid-Forming Food –pH 5.0 to 5.5
Food Pyramid: All You Need to Know
What is the Food Pyramid?
It is a simple visual guide designed to make eating healthy easier.
Food that contains the same type of nutrients is grouped together on each of the shelves of the Food Pyramid.
This gives you a choice of foods to include in a healthy diet.
Healthy eating is about getting the correct amount of nutrients – fat, carbohydrates, protein, vitamins, and minerals you need to maintain good health.
Using a food pyramid to follow dietary guidelines is a good start.
It will help you get the right balance of nutritious food within your calorie range.
A healthy diet includes more food from the base of the pyramid than from the higher levels of the pyramid.
The 3 Layers Of Food Pyramid
1) The Foundation Layer
2) The Middle Layer
3) The Top Layer
1) The Foundation Layer
This layer comprises all the alkaline foods we’ve discussed so far.
It includes green vegetables, fruits, and certain grains.
This layer makes up around 70% of what we eat.
Eating a plant-based diet is the healthiest.
It is important to ensure that this layer occupies most of our diet.
So why is plant food so important?
This is because it contains tons of antioxidants, vitamins, and minerals.
Not just that, these foods are the primary source of fibre and carbohydrates in our diet.
According to a significant body of evidence, plant-based diets play a key role in preventing some of the leading causes of death in the Western world.
It is also found that the diet could be more effective than medication and surgery.
Some examples include lowering blood pressure, reducing the risk of stroke or heart attack, and protecting against cataracts.
Carbohydrates are needed by the body mainly for energy.
Some of the best sources of carbohydrates are whole grains such as quinoa, buckwheat, wild rice, barley, and oats.
2) The Middle Layer
This layer consists of yoghurt, cheese, milk, fish, eggs, poultry, seeds, and nuts.
Food in the yoghurt, cheese, and milk provides us with essential nutrients for strong bones and growth, such as protein, calcium, minerals, and vitamins.
There are other food groups included in this layer: the non-dairy foods.
For instance, cereal, soy, and rice.
However, these foods are calorie-dense.
Thus, it is better to go for the low-fat products in the grocery stores to save a few inches around your waist!
Another essential food group in this layer is the protein-rich group.
You cannot ignore this group of foods as it is absolutely necessary to have adequate protein in your diet to promote healthy growth.
Examples of protein-rich food are meat, fish, eggs, poultry, and seeds.
Moreover, you can get additional sources of nutrients such as zinc, iodine, iron, and vitamins (especially B-group vitamins).
The animal food in this group also contains vitamin B12, and some contain omega-3 fatty acids.
3) The Top Layer
This layer includes healthy fats that we need in little amount every day to maintain a healthy heart and brain.
The top level of the food pyramid consists of your non-essential foods, such as fats, oils, and sweets.
This is the only level of the pyramid that should be restricted.
These foods provide only calories with little to no nutrition.
There are no serving guidelines for this level, so you should generally try to avoid high-fat or high-sugar foods.
It is important to cut down on the unhealthy fats like saturated and trans fat and only choose food that contains healthy fats.
Some healthy sources of fat include nuts, seed oils, extra-virgin olive oil, and avocados.
The Healthy Eating Guidelines
The shape of the Food Pyramid immediately suggests the types and amounts of food to eat, often regularly or occasionally.
It emphasizes the importance of eating a balanced diet to live a healthy and long life.
The following are the essential elements of a healthy diet.
Choose Water
Water is one of the most essential elements for health.
Water makes up more than two-thirds of human body weight.
Our body loses water through sweating, breathing, and digestion.
Therefore, it is important to keep ourselves hydrated.
Adults should drink at least 1.5 liters of water per day to stay properly hydrated.
Therefore, drink more water and avoid sugary options such as energy drinks, hot chocolate, and instant powdered drinks.
Herbs And Spices
Throughout history, the use of herbs and spices has been incredibly important.
If you’re looking to round out your healthy lifestyle, you’ll want to stock up on the following herbs and spices and use them generously in your cooking, or use them on their own to enhance absorption and benefits.
Here we’ve gathered some of the healthiest spices and herbs enjoyed around the world:
- Arrowroot
- Cinnamon
- Turmeric
- Basil
- Cayenne
- Dill Weed/Seed
- Mint
- Cayenne
- Oregano
- Curry Powder
- Rosemary
Limit Salt And Sugar
We should all cut down our daily salt and sugar intake as the world today is actually intoxicated with too much sodium and glucose.
A quick example will be the processed food – Obscenely high in sodium and sugar (You can find eerily high percentages of them in your carbonated drinks!)
Even worse, the most conventional way to cook today is to add a lot of salt and sugar for taste!
That’s a surefire way to put you on the hospital bed.
Thus, the best way is to be aware of how much sodium and glucose you’re ingesting in daily basis.
If possible, track them.
You’ll be surprised that you’re overdosing on high levels of them in your diet without even noticing.
So, avoid canned food or any processed food as often as possible.
Chances are, they’re incredibly high in food additives.
As mentioned, eating out can also be dangerous!
Most restaurants out there have little to no interest in your overall health, and they’ll do whatever they can to enhance the taste.
Hence, the overdose of salt and sugar.
The best way to deal with this is to choose to eat at home as often as you can (But also keep in mind that you don’t use too much “taste enhancer” in your cooking).
If you wish to spice up your home-cooked meals, why not use natural herbs and spices instead?
Bear in mind that even reducing these by a small amount can make us healthier.
So, choose to eat healthy today!
Sodium
You probably aren’t even aware of just how much sodium is in your diet.
While it is essential for our body to have a small amount of sodium to function properly.
However, too much sodium can be bad for health.
Evidence shows that consuming too much sodium will increase the risk of heart failure, kidney disease, stroke, and stomach cancer.
According to the Dietary Guidelines for Americans, it is recommended to limit sodium to less than 2,300 mg a day.
Therefore, aim for a lower-sodium diet to avoid health risks.
Instead, use herbs and spices to flavor our food.
Added Sugar
Added sugar is the single worst ingredient in the modern diet.
It is also one of the main reasons for obesity and the increasing risk of heart diseases, Diabetes Mellitus, and cancers.
If you have a sweet tooth, you’ve a really high chance of visiting your dentist too!
Added sugar damages your teeth, causes cavities, and leads to other nasty dental problems.
Hence, it is important to watch how much sugar we add to our food.
It is something we should all work towards to lead a healthier diet and lifestyle.
Some examples of food that may contain added sugars include:
- Grain-based desserts such as cakes, cookies, and pies
- Sugar-sweetened beverages
- Fruit drinks
- Milk products and dairy desserts and milk products including sweetened milk, ice cream, and sweetened yogurt
- Sugar and candy
- Other grain-based food, such as honey-nut waffles and cinnamon toast
Stages Of Change
Finally, let’s talk about the 5 important stages to induce change.
Each of these stages describes an individual’s attitude toward behavior change.
Trying to change behavior before one is ready usually results in failure to develop new healthy behaviors.
Small steps are the best bet for long-term results.
1) Pre-contemplation
The stage at which individuals have no intention to change their behavior.
They are not thinking about changing their behavior.
Many individuals in this state are unaware or under-aware of their problems.
These individuals are not ready for change.
Strategy: Assess knowledge, attitudes, and beliefs and provide information to build on existing knowledge.
2) Contemplation
The stage in which individuals are aware that a problem exists.
In this stage, individuals are willing to consider overcoming it, but are still sitting on the fence.
In other words, individuals at this stage have not yet made a commitment to change and to take any action.
Individuals are considering whether it’s worth it.
Making the leap from thinking about change to taking action can be hard.
Asking yourself about the pros (benefits) and cons (things that get in the way) of changing your habits may be helpful.
Strategy: Discuss motivation and barriers to change and possible solutions.
3) Preparation
If you are in the preparation stage, you are about to take action.
To get started, look at your list of pros and cons.
How can you make a plan and move to action?
Strategy: Assist in developing an action plan for change, provide direction and encouragement.
4) Action
This is probably the most crucial stage, as without taking massive action – NOTHING HAPPENS.
Breaking through this stage requires tremendous dedication in terms of time and energy.
This is where you break and shape your new beliefs, thoughts, and habits.
To stick with your habits, it is helpful to look at how you are doing, overcome your setbacks, and reward yourself for your hard work.
Track your progress through a healthy eating journal.
This can help you identify your strengths; spot areas where you can improve, and stay on course.
Strategy: Reinforce decisions for change; offer continued support and reinforcement for positive changes.
5) Maintenance
In this stage, healthy eating or physical activity has already become part of your routine.
So what should you do in this stage?
All you have to do is avoid slip-ups, keep things as interesting as possible, and find ways to stick to your habit.
Strategy: Add variety and stay motivated.
Mix up your routine with new activities, physical activity buddies, recipes, rewards, and food.
The food pyramid is just a guideline for our eating habits.
If you want to achieve a healthy lifestyle, a set of eating guidelines is definitely not enough.
A healthy lifestyle comes with a balanced diet, exercise, and a healthy mind.
Remember, health not only applies to our body but also to our mind.
Food Cholesterol: Why is This Incredibly Important
Cholesterol is a waxy substance that is made in the body by the liver, but is also found in some of the food we eat in our daily lives.
Unlike common belief, not all cholesterol is bad.
In fact, it is an important substance to produce cell membranes, vitamin D, bile acids, and hormones.
However, too much cholesterol in the blood can increase your risk of getting heart and circulatory diseases.
Where Does Cholesterol Come From?
Cholesterol comes from your body as well as from what you eat.
About 75% of cholesterol is made by your body, and the amount is determined by your family history.
Hence, the remaining 25% of cholesterol comes from what you eat.
The cholesterol level in your blood will increase if you eat food with saturated fats and trans fats.
Saturated fats are mostly from animal sources, such as butter, cream, and meat, while trans fats are found in margarines, shortening, and fried foods made by adding hydrogen to vegetable oils to make them more solid.
Types of Cholesterol
There are 2 main types of blood cholesterol:
a) Low-density lipoprotein (LDL)
Also known as the “bad” cholesterol because it develops plaque.
It accumulates in the walls of your blood vessels, clogs them, and puts you at higher risk for cardiovascular diseases due to the narrowed artery when the clot is formed.
This condition is called atherosclerosis.
b) High-density lipoprotein (HDL)
Also known as ‘good’ cholesterol, as it helps remove “bad” cholesterol from the arteries and back to the liver for breakdown and elimination from the body.
Thus, you will be protected against heart attack and stroke when your HDL cholesterol is at a healthy level.
Having high cholesterol can be detrimental to your health and increase your risk of many diseases in the future.
According to the latest statistics, more than 100 million Americans suffer from high cholesterol today.
So what causes it?
Here are 5 most common causes of high blood cholesterol.
1) Poor Diet
A poor diet, packed with saturated fats, trans fats, and extremely high cholesterol, can increase your risk for a heart attack.
You can easily find this in animal-derived food.
Beef, bacon, ribs, burgers, eggs, and sausages contain saturated fat.
Also, you should also stay away from packaged food that contains palm oil, coconut oil, or cocoa butter.
2) Physically Inactive
If your cholesterol numbers aren’t where they ought to be, working out should be a key part of your get-healthy strategy.
By increasing your activity level, it will help you lose or maintain your weight.
The level of low-density lipoprotein (LDL), the kind of lipoprotein that’s been linked to heart disease, is usually high in those who are overweight.
3) Age & Sex
The older you get, the greater the risk you have for heart disease, no matter what sex you are.
However, females have a unique advantage in the early stages of their lives.
They tend to have low cholesterol levels until menopause, which explains why fewer young females suffer from heart disease compared to men.
But this grace period ends after their menopause.
The risk of contracting heart diseases after that is the same as that of males, so ladies, do not be negligent of your health!
4) Genetics
Your family history may also affect your cholesterol level.
High cholesterol may run in your family.
So pay attention to your family history.
Heredity plays a big role in any health condition.
In fact, there are well over 100 genes that are responsible for your cholesterol level.
And all you need is one bad gene to mess up your body system!
Usually, hereditary hypercholesterolemia is extremely difficult to treat by simply following a diet plan.
These people have to consult their doctor for proper medication.
5) Cigarette Smoking
Cigarettes kill.
In your lipid profile, it will significantly lower your “good” cholesterol, HDL, while damaging the inner lining of your blood vessels, causing atherosclerosis.
Plaque formation, or atherosclerosis, is the first stage of heart disease.
When it fully clogs your vessels, a stroke or a heart attack can occur abruptly, causing instant death.
Even if you’re a secondhand smoker, you’re still in danger.
So stay away from those smokers.
Top 5 Tactics To Reduce Your Cholesterol Level
You can significantly lower your cholesterol by making simple lifestyle changes.
This not only helps you in your overall health, but also keeps you away from toxic medications and leaves you in a worse shape.
As always, prevention is better than cure.
So what kind of lifestyle changes are we looking at?
Here are 5 top tactics to get you started right away:
1. Make Better Food Choices
The reason you’re in your current health state is not a coincidence, but what you put into your system on a continuous basis.
If you’re physically unfit, it’s obvious that you’ve made poor food choices and have been practicing bad eating habits for years!
Thankfully, you have the power to change!
Here are some quick tips to help you lower your cholesterol and improve your cardiovascular health.
Healthy Fats vs Bad Fats
Not all fats are bad!
So don’t fall into the false truth that all fats are evil.
In fact, your body needs fat to carry out all bodily functions, especially your hormonal system.
Worry about getting fat?
Truth is, you can consume healthy fats to burn fat!
So what are unhealthy fats?
Unhealthy fats are also known as saturated fats.
It’s the kind of fats that spike your total cholesterol and low-density lipoprotein (LDL) to unhealthy levels.
Examples of saturated fats are cheese, pizza, dairy desserts, sausage, bacon, burgers, reduced-fat milk, pasta, butter, fried white potatoes, and the list goes on.
Surprised that more than half of the listed foods are your favorite?
You’re not alone.
A staple of the American diet today consists of 60% saturated fat!
No wonder obesity is rising at an alarming rate.
We’ve covered the unhealthy fats, so let’s learn more about the healthy fats – The good fats, also known as unsaturated fats.
These fats are heart-healthy and help improve cholesterol levels.
To eat healthily, it is important to replace some foods high in saturated fat with foods rich in unsaturated fat.
Some examples include nuts, avocado, vegetables, and nut oils such as rapeseed, olive, sunflower, corn oil, and oily fish such as salmon, pilchards, mackerel, and trout.
As a rule, you should get less than 7 percent of your daily calories from saturated fat.
Choose healthier fats for healthier options.
In short, it is highly recommended to replace foods with high saturated fat with healthier substitutes to improve your overall lipid levels.
2. Exercise More
I believe many want to avoid this topic as much as possible.
But the truth remains the same: you have to exercise to maintain your overall health, especially to normalize your cholesterol level.
Studies show that those who exercise more often have higher HDL cholesterol than those who don’t and better overall health.
So what kind of exercise works?
The best plan for reducing your risk of cardiovascular disease is a combination of aerobic (aka cardio) and resistance training.
An expert recommends spending at least 40 minutes of moderate-to-high-intensity aerobic exercise 3 to 4 times a week to improve cholesterol levels, as well as lower your blood pressure and your risk of stroke and heart attack.
So, how do you make sure you commit to your exercise regime?
The best way to stay on a program till the end is to stay accountable to someone.
So find a gym buddy, or join a fitness community!
This will make your journey a lot more fun and less lonely.
Also, don’t fret too much on whether you’re doing it right.
Any exercise is good enough!
Whether it’s just a walk in the park, climbing up the stairs, cycling in your neighborhood, or doing a couple of jumping jacks in your room.
Still stuck?
Well, I have some examples of exercises listed down to help you out.
Examples of moderate-intensity activities:
- Ballroom dancing
- Playing tennis
- General gardening
- Bicycling
Examples of high-intensity activities:
Hiking uphill or with a heavy backpack
- Swimming laps
- Jogging, race walking or running
- Dancing
- Cycling
- Hiking uphill
3. Lose Weight
If you’ve already implemented the first two strategies (the right diet and exercise), numbers on the scale may already be dropping.
Did you know that you could actually lower your cholesterol levels by simply losing weight?
It’s proven to be true.
Losing 10% of your body weight can significantly lower your cholesterol levels.
Not overweight?
Put effort into maintaining a healthy weight.
For long-term success with weight loss, the Mayo Clinic suggests making small, sustainable changes.
Slowly incorporate physical activity into your daily routine in simple ways, such as brisk walking or doing simple house chores.
Bring a healthy lunch from home instead of eating out.
It all adds up.
All these can help you lose a lot of weight, which in turn, reduces your cholesterol level.
4. Avoid Alcohol (Most of the Time)
Here’s a well-kept secret among the doctors: Alcohol actually promotes better cholesterol levels and heart health.
Plus, research shows that alcohol also lowers inflammation and increases one’s lifespan.
But this secret is kept for a good reason: The majority of people will take this truth for granted and drink towers of alcohol!
Moderation is beneficial, but alcohol overdose can lead to liver failure, high blood pressure, alcohol-induced heart attack, stroke, alcohol intoxication, and death.
5. Quit Smoking
The most well-documented impact that smoking has on cholesterol is how it lowers levels of high-density lipoprotein (HDL).
Smoking kills!
A healthy person can actually succumb to numerous diseases from this habit.
Besides damaging your respiratory system, smoking is known to clog your circulatory, causing inflammation and cause heart attack!
So if you smoke, stop right now!
Do it not only for yourself, but also for your family and the people around you.
Being a secondhand smoker is equally detrimental.
Quitting might improve your HDL cholesterol level.
Studies have shown that HDL levels often go up soon after a person quits smoking.
So what if your lifestyle changes didn’t make any difference?
When your health is at a point where healthy lifestyle changes aren’t enough to lower your cholesterol level, you have to consult your doctor for proper medication.
However, statistics show that lifestyle changes significantly reduce the dose of medication a person takes to control their cholesterol level.
So, don’t give up!
Stay consistent with your habit and new lifestyle changes, and soon you will reap the benefits.
Treatment For High Cholesterol
You can work with your doctor to determine your risk and find the most appropriate treatment for you.
In all cases, lifestyle changes are important for reducing your risk of heart attack and stroke.
Types of Recommended Food
Good nutrition is an important part of leading a healthy lifestyle.
To top things off, you can eat right and exercise regularly to achieve a well-balanced, healthy mind and body.
Consuming food from a wide variety of sources helps maintain a healthy, varied diet and ensures your body has the nutrients it needs to reduce the risk of disease.
The Best Food Choices
1) Vegetables
Vegetables are useful in a weight-reducing diet as they provide bulk and a feeling of being “full”, and their bulk and water content also aid in treating constipation.
To get the best out of vegetables, they should be taken raw or just slightly cooked by steaming, boiling, broiling, or stewing.
Green leafy vegetables provide a source of many nutrients, including iron, fiber, vitamins A and C, and potassium, which help to purify the blood, heal the intestinal tract, and reduce the risk of developing diabetes.
Good examples of green vegetables include spinach, cabbage, and broccoli, which are best served lightly steamed or boiled.
Red and yellow vegetables such as tomatoes, pumpkin, eggplant, potatoes, carrots, beetroot, and bitter gourd are also rich in nutrients.
They contain Vitamin A, Vitamin B, iron, potassium, calcium, and fibre, which can improve immunity and boost metabolism.
2) Fruits
Fruits provide nutrients vital for health and the maintenance of your body.
People who eat fruits as part of an overall healthy diet generally have a reduced risk of chronic diseases.
Fruit is naturally low in calories, fat, and sodium and rich in folate, vitamin C, potassium, and fiber.
Some high-potassium fruits include bananas, peaches, oranges, honeydew, and cantaloupe.
Fiber in fruit helps to lower cholesterol and protect against heart disease.
Strawberries and citrus are rich in vitamin C, which is needed for the growth and repair of tissues in all parts of your body.
3) Whole Grain
Eating more whole grains is an easy way to add a layer of ” health insurance” to your life.
Whole grains are better sources of fiber and other important nutrients, such as magnesium, selenium, potassium, protein, antioxidants, B vitamins, and iron.
Sticking to a healthy diet rich in whole grains can reduce the risk of blood clots, high cholesterol, and heart disease by lowering blood pressure.
Fiber is important for healthy bowel function, and it helps reduce constipation and diverticulitis.
B vitamins help the body release energy from carbohydrates, fat, and protein.
Iron is used to carry oxygen in the blood.
Selenium is important for a healthy immune system, and magnesium is a mineral used in bone formation and energy production in muscles.
Some of the healthy whole grains include whole wheat, bulgur, oatmeal, quinoa, brown rice, whole-grain barley, and corn.
4) Dietary Fibre
Dietary fibre has many health benefits.
Consuming food that is high in fibre can reduce your risk of heart disease, stroke, diabetes, and some cancers, as well as help you lose weight.
Foods that are high in fibre are usually derived from natural, unprocessed foods.
Good sources of fibre can be found in nuts, barley, whole grains, oatmeal, wheat cereals, and beans.
For vegetables, they can be found in celery, carrots, and tomatoes.
Whereas for fruits, it can be found in berries, apples, pears, and citrus fruits.
It is best to start your day with a whole-grain cereal or add unprocessed wheat bran to your preferred cereal to increase your fibre intake.
5) Healthy Carbohydrates
Carbohydrates are an essential part of a healthy diet.
Did you know that we get about half of our calories from carbohydrates?
Carbohydrates come in three categories, namely sugars, fiber, and starches.
Carbohydrates provide the body with glucose, which is converted to energy used to support bodily functions and physical activity.
We can get carbohydrates from the vast majority of foods we eat.
Most of them come in the form of plant-based food, and also starch.
Simple sugar is also the simplest form of carbohydrate, also known as glucose.
However, most glucose used in the processed food industry is artificial and not a good source of carbohydrates.
So, where do we get a natural source of carbohydrates?
We can find them in grains, milk, nuts, seeds, vegetables, and fruits.
Carbohydrate quality is important; some carbohydrate-rich foods are better than others.
Good carbohydrates are essential for good health, providing fiber, vitamins, minerals, and a host of important phytonutrients.
6) Calcium
Calcium is important for overall health.
It is an essential mineral needed for building strong teeth and bones, blood clotting, cell signaling, and hormone release.
Almost every cell in our body uses calcium in some way.
Our body requires calcium to maintain healthy bones and teeth.
Dairy products are a good source of calcium and are easily digested and absorbed, such as milk, unsweetened yogurt, and cheese.
Vegetables such as kale, romaine lettuce, celery, broccoli, fennel, green beans, cabbage, summer squash, brussels sprouts, asparagus, and cremini mushrooms are rich sources of calcium.
Moreover, beans such as black beans, white beans, pinto beans, kidney beans, black-eyed peas, and even baked beans are excellent sources of calcium.
Protein provides our bodies with energy, and overconsumption can be detrimental to our kidneys.
Fish, chicken, and plant-based proteins, such as beans, nuts, and soy, are high in quality.
7) Healthy Fats
People today avoid fat to lose fat, which is crazy!
You need fat to survive.
Fat is one of the main macronutrients that our body needs to carry out vital functions.
So, depriving it of essential fats can cause many health problems!
And not all fats are bad; there are good ones as well.
Eating fat can be heart-healthy if you pick the right kind.
Adequate fat intake is important for good health.
These healthy fats are needed by our body to provide energy, support metabolism, and immunity.
Not just that, healthy fats help to protect your heart and satisfy your cravings between meals.
Here are some of the examples of high-fat foods that are actually incredibly healthy and nutritious: avocados, almonds, fatty fish, hazelnuts, cheese, dark chocolate, pecans, pumpkin seeds, and sesame seeds.
General Guideline for Overall Well-being
Healthy eating is not about starving yourself or forcing yourself to stick to a “diet” no one wants to talk about.
Rather, it’s about eating the food you want to in moderation, feeling great, having more energy, and improving your health and mood.
Ever feel overwhelmed by all the conflicting diet and nutrition advice out there?
You’re NOT alone!
It seems that for every expert who tells you a certain food is good for you, you’ll find another saying exactly the opposite.
Quite often, the convenient food found in the grocery stores is flavored with too much sugar, salt, and unhealthy ingredients.
Many of these unhealthy ingredients are hidden, which is why it is important to pay closer attention to food labels.
It is necessary to know what you are putting into your mouth.
By reading food labels, you can compare and find foods that provide the nutritional value your body needs.
To improve your eating habits permanently is easier said than done.
Here are the 3-R’s to destroy and build a new habit:
• REFLECT or be aware of your current eating habits, every little detail of it.
Take note and also pay attention to what triggers these habits.
• REPLACE your old habits with the new, healthier ones.
• REINFORCE your new empowering habits to make them stick in the long term.
1. Track Your Eating Habits
The simplest way to track what you eat and drink is to set up a diary in a notebook or download a food journal app on your phone.
Keep track of everything you eat and drink.
Remember to track your total water intake as well.
It is important to stay hydrated at all times.
After some time, you will notice areas where you would like to improve.
For instance, you might notice that you have the habit of skipping breakfast or not taking enough fruit.
These are some of the areas where you can improve on.
2. Highlight Your Eating Habits
Doing so allows you to discover the habits that lead you to eat more than you’re supposed to.
Below are some of the habits that make you overeat:
- You eat when you are not hungry
- You ignore nutrition advice
- You are always craving for dessert
- You eat too fast
- Going wild on the weekend
- You kick it with unhealthy pals
- You habitually use food as therapy
- You have the habit of skipping meals
3. Pay Attention To The Unhealthy Eating Habits You’ve Highlighted
Awareness is always the first step to change.
So you have to find out all the triggers that cause you to overeat.
Once you have identified, the next thing you have to do is take some time to list what you would like to work on first.
Remember, behaviors are driven by cravings for rewards or avoidance of negative consequences.
So don’t forget to pat yourself on the back for the things you’re doing right.
It’s important to celebrate (I think that’s just as true in life as it is with habits).
We want to continue doing things that make us feel good.
Don’t forget to reward yourself so that you become more motivated to turn it into a habit.
For example, if you’ve chosen to have salad instead of a burger as your dinner, celebrate your progress with a reward.
Take time to celebrate!
Always remember to reward yourself as you make simple changes that, in the end, will help you achieve your overall goal.
4. List Down Your “triggers”
It is important to jot down your “triggers,” so you are aware when you eat for reasons other than hunger.
This allows you to pay more attention to your typical feelings at those times.
Some of the most common reasons that encourage overeating include environmental “triggers” and emotional state.
8 common triggers for eating when not hungry are:
- Because the Clock Says So
- Because You’re Tired
- Suffering from the clean plate syndrome
- Clock says so
- During a very stressful period, i.e assignment period
- Sitting at home watching television
- Opening up the cabinet and seeing your favorite snack food.
- Can’t Say No to Food Pushers
4-Step Eating Habit Hacks
1. Mark the “triggers” on your list that you encountered on a daily or weekly basis:
– For example, attending a birthday party may be a trigger for you to have a “Cheat” day to overeat, so simply have that piece of cake that doesn’t fit into your daily food intake goals!
Thus, you may want to attend as many birthday parties as possible as a “trigger” for overeating.
Some triggers may be as absurd as not going to the gym as a trigger to binge!
Don’t fret upon it, simply mark them down for now.
2. Now, ask yourself these questions for each “trigger” you’ve marked:
Does this fit into my fitness goals?
How does it make me feel afterwards?
– Obviously, your answer will be NO, and you feel like a pig after you binge.
Well, your answer may vary, just write them down to have clarity and create the “Pain” and “Disgust” so that you know you MUST CHANGE.
How can I avoid this situation?
– After noticing the triggers and the pain your non-empowering actions brought upon you, find a way to avoid that situation.
For example, you choose to work out at another gym instead of your usual gym located next to McDonald’s.
– Or drinks lots of water when you realize that you’re in “Binge mode.”
– Or choose another place to study instead of your home kitchen!
But you can’t avoid birthday parties of someone important, or your staff meeting right?
So what can you do?
Ask this question:
What should be done differently to develop a healthier diet?
The key here is to plan ahead!
And when you ask this question beforehand, your brain will naturally find better alternatives to make sure that you stick to your fitness goals!
Maybe it’s bringing healthy snacks to work (especially when there are long hours ahead)
Track your food intake, make sure it fits your daily macronutrient goals, and don’t overeat.
Being food-conscious at a party is a good way to control yourself.
Eat lots of veggies before attending a party!
Being full before the party is a good way to avoid bingeing.
3. REPLACE unhealthy eating habits with new, healthier ones.
Now that you’ve asked yourself the above questions and have a clear sense of awareness, you simply have to take action to replace your old eating patterns!
Perhaps you overeat because you’re eating too fat?
Eat slowly.
Perhaps you overeat not because of hunger, but due to stress, anxiety, anger, or frustrations?
Replace it with other activities, such as going for a jog, visiting a friend, reading an uplifting book, or talking to your family… you’ll definitely feel better and you’ll totally forget about your hunger!
The key to lasting change is to PLAN AHEAD – so write down your daily, weekly, and monthly fitness goals, what your food choices are, your body weight goals… and STICK TO IT!
4. Finally, REINFORCE your new eating habits!
Rome is not built in a day – so is your body and your habit.
You need to practice your new eating habit day by day, week by week, to rewire your old eating pattern to a new one.
But this is the hardest part, because it requires patience.
But stick with it anyway!
Believe that it’s all worth it in the end.
Special tips to make this work are to have a mastermind group to keep each other accountable, join a community, a challenge group, update your close friends and family about your goals, picture yourself eating healthy greens and having those washboard Abs, vibrant, happy, and full of energy!
One of the best ways to reinforce these habits and make them ingrained into your subconscious mind is to write out a list of 100 reasons WHY you want to be fit / Eat healthy.
Having the 100 Reasons WHY will pull you towards your goal, creating a gravity that guarantees your success, as many burn out after pushing too hard for far too long.
Thus, having 100 reasons creates that ‘gravity’ that pulls you toward your fitness goals almost effortlessly.
So there you have it!
