A simple diet and exercise plan should solve your problems, right? Maybe. But, the old “mind over matter” part of the equation cannot be skipped. Each challenge requires mental agility.
How many articles have you read, websites you have visited, or products you have tried? No matter what, there is no “magic bullet” on earth that will solve your problem if you don’t involve your own MIND and WILL in the process.
If it’s true that it takes 21 days to create a habit, then let’s make sure we consciously work to break the old ones, or replace them with good ones. If you’re tired of self-sabotage, check out this list and see if any of these could be the enemy in your lifestyle.
1. SNACKS Line your cupboards with the wrong snacks. You choose what to buy in the market. And you? Skip the cookies, chips, sodas, and other snacks that are high in calories and have no nutritional value. This is by far the number one dietary tip. Buy nuts instead, yes almonds, walnuts and walnuts are the best. Loaded with fiber, lots of minerals, and good fats. A handful can take you far. Unglazed granola bars, trail mix, and light popcorn satisfy, as do whole-grain pretzels. Learn to reach for a fruit and drink lots of water.
2. TV Too much time sitting in front of the “boob tube”. You don’t have to give up all your screen time, but why not do a simple easy squat or lunge exercise while you watch? Crunches, crunches, and floor stretches while you watch keep you from mindlessly snacking and do your body good! Never again will you have the excuse, “I don’t have time to exercise.”
3. INTERNET Almost as bad as too much TV is endless, mindless surfing the net with the possibility of a snack or soft drink being unconsciously overconsumed at the same time. Limit your time online or focus it on educational and uplifting content. Opt out of snacking and just drink your water. Add a squeeze of lemon juice or drink sparkling water. Refreshing! (Have you ever tried placing your laptop on a book shelf or high enough to stand on while browsing?)
4. EAT ON THE RUN Without a plan and preparing healthy meals and snacks ahead of time, our busy lives are sure to conquer our best intentions. It is not uncommon to skip a meal for reasons of work, children, or other obligations. The result is often fatigue, headache, starvation, and a quick stop at a fast food joint to relieve yourself! IF you must, then make a conscious decision to eat a healthy salad, baked potato, or fruit salad. Of course, it’s always easy to pack an apple and cereal bar along with water for days like these.
5. THREE BIG MEALS A DAY In our culture, we have been conditioned to eat that way. However, grazing, which usually means 6 smaller meals per day, may be a better way to go. It makes digestion easier, and since you eat a small amount of food every 2-3 hours, hunger doesn’t have a chance to set in.
6. LOW FAT DIET Unfortunately, everyone has jumped on the bandwagon with these types of diet approaches. The concept that a low-fat diet will cause you to lose fat has led to unhealthy people. We need fats, but good fats, like those from raw almonds, walnuts, and pecans, and fish like omega-3-rich salmon, tuna, and herring, and olive oil and avocados. All of this lowers cholesterol and the risk of heart attack and stroke, and even helps regulate blood sugar, which is important for diabetics and everyone to avoid the afternoon energy slump.
7. LOW CARB DIET In the same vein as the low-fat diet fad, carbohydrates have gotten a bad rap. Even diabetics have been warned that certain foods that are high in fiber and complex carbohydrates digest more slowly and protect against sudden blood sugar imbalances. These include vegetables like spinach, artichokes, summer squash, and eggplant, grains like barley and oats, legumes like lentils, black beans, fruits like berries, peaches, and grapefruit, and the tofu. Sprinkling 2 tablespoons of wheat germ on yogurt, cereal, or salads can add dietary fiber to your diet. Whole grain breads and cereals, not refined flours, digest healthier.
8. MEAT protein is a must, but what kind? When it comes to grass-fed beef, free-range beef has higher levels of omega-3s than grain-fed animals and less saturated fat. Anti-inflammatory foods are essential for managing weight and diabetes. So, along with salmon, fruits, nuts, and vegetables, lean, grass-fed meat is a good choice.
9. COOKING OIL The best oils in general are cold-pressed and extra virgin olive oil. It is rich in oleic acid, another anti-inflammatory. Use it for all your cooking and salad dressing needs. Those Italians sure do live a long, long life.
10. OWN CONVERSATION Whose voice are you listening to? What is he saying? You are either your worst enemy or your best friend. Speak up to yourself and applaud your healthy choices. Remind yourself daily that you are on a path of transformation, becoming the best you can be mentally, physically, emotionally, and spiritually each day.
Surround yourself with supportive friends and responsible partners. Encourage each other. Plan rewards for your diligence and persistence, perhaps a spa treatment or a special outing. Be good to yourself and never give up. Remember, both beauty and health begin on the inside.