Make A Promise to Yourself for Better Health
A health pledge is a promise to incorporate goals for a healthier lifestyle. By taking the necessary time to make health a personal priority, disease can be successfully prevented while health is restored and optimized without the use of drugs, surgery, or other harmful methodology. You can make your own health pledge goals, or you can incorporate some or all of my 12 steps to wellness:
STEP #1 - I will keep the sugar monster away by eating at regular intervals.
This will help balance your blood sugar, lose cravings, stop overeating, gain better mental and physical performance, boost metabolism, and preserve muscle.
STEP #2 - I will eat natural foods.
Whole foods are calories worth their weight in gold. Natural foods burn more energy than processed foods, and fiber reduces calorie absorption.
STEP #3 - I will melt body fat with the right protein sources.
Protein provides a higher metabolic rate, increases glucagon, regulates growth hormone, raises IGF-1, and keeps the body in an anabolic state. Choose grass-fed meats, organic poultry, cage-free and organic eggs, as well as wild fish and seafood for protein choices. You may also choose non-animal sources such as Greek yogurt, beans, and organic tempeh and tofu.
STEP #4 - I will love veggies and fruits.
Vegetables and fruits contain fewer calories for fat loss, increase water and fiber for hydration and fullness, eliminate waste through fiber content, and stabilize blood sugar. Best of all, it provides you with a plethora of nutrients that your body craves which in turn keeps you healthy. Include dark leafy greens as well as the rainbow of other vegetables. Snack on fruit.
STEP #5- I will limit starchy carbs.
Starches are carbohydrates like vegetables and fruits. While some are nutritious, others just load the body up with extra calories that are empty. Many are also genetically modified and can create health problems. Stick to natural, non-genetically modified starch sources such as amaranth, brown rice, quinoa, and oats for grains; sweet potatoes and yams for tubers; and beans such as aduki, black, and lentil. If you must have bread, choose one made from whole grains that have been allowed to sprout or germinate before being milled into flour such as Ezekiel bread. For those who are overweight, limit starchy carbs to two servings per day and preferably around workout times.
STEP #6 - I will not allow fat to be my enemy.
Natural dietary fat is your friend and is an important energy source. They help form your cell membranes, brain, and nervous system; balance hormones; promote a healthy immune system; and keep inflammation at bay. Cook with organic butter, ghee, or coconut oil while drizzling vegetable entrees and salads with flax or olive oil.
STEP #7- I will get drunk on water.
Each and every cell in your body is dependent upon fresh, pure water. For instance, your bones carry 22 percent water while your muscles carry 75 percent. Your blood requires 83 percent, and clean blood provides life. Be sure to drink plenty of water for a healthy body. If you’re trying to lose weight, water is also your secret weapon.
STEP #8 - I will stick to a healthy diet 90 percent of the time.
Everybody has their weaknesses whether it’s a chocolate treat, glass of wine, or something else. You don’t have to give them up completely unless they are your triggers for not sticking to the 90/10 Rule – that is sticking to a healthy diet 90 percent of the time while including your favorite treats 10 percent of the time. Just don’t go hog wild during that 10 percent!
STEP #9 - I will exercise every day.
Not only can exercise help you lose weight and make your muscles and bones feel better. It can increase your energy levels, reduce your risk of chronic disease, and boost your brain health. While you don’t have to work out like a bangy every single day, make it a habit to walk for at least 30 minutes on the days you don’t get in regular exercise – preferably after dinner as it will aid digestion and decrease blood sugar.
STEP #10 - I will get out in the sunshine every single day.
You may have heard that Vitamin D is important for bone health. However, it is crucial for protecting your health in so many other ways, even against cancer. It also reduces the risk of many diseases such as Alzheimer’s, Parkinson’s, and cardiovascular disease. It provides anti-inflammatory properties that also protect your body from autoimmune diseases such as Multiple Sclerosis. It even makes you feel good emotionally while improving sleep.
STEP #11 - I will go to bed at an appropriate time each night.
Sleep is very important for health. It helps curb inflammation, sharpen attention span and memory, spark creativity, reduce cortisol levels, and can even help you live longer.
STEP #12- I will laugh every day.
Laughter decreases stress hormones and increases disease resistance. It releases endorphins or the body’s natural “feel good” hormones. This helps reduce pain both physically and emotionally. Try to laugh every day. Don’t have any funnies on your agenda? Then find a good comedy show or YouTube silly videos. After all, what is life without a bit of fun?
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