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How Can I Get Healthy?

1. Pack as much nutritional punch with the foods you eat

Eat superfoods as much as possible on a weekly basis. Examples of superfoods are broccoli, spinach, blueberries, wild salmon, natural oats, green tea, walnuts, beans and legumes, pumpkin and squash, sweet potatoes, dark leafy vegetables, avocados and coconuts.

2. Eliminate or reduce empty calories

The biggest culprit is soft drinks. Eliminate them from your everyday life. Even diet sodas that are worse for you than even regular sodas. Other empty calories include candy, chips, white bread, fried foods, and most processed packaged foods.

3. Cut back on sugar

This is related to empty calories, as most nutrient-free foods are high in sugars. Be constantly aware of the amount of sugar you consume each day and take preventative measures to reduce the amount of sugar your body has to process.

4. Avoid packaged foods

If you’re inclined to buy some, be sure to read the ingredients on the back. Packaged foods tend to have preservatives, more salt, higher fat and less nutrients.

5. Eat healthy fats

Examples include uncooked extra virgin olive oil, avocados, nuts and seeds, and coconuts.

6. Cook and eat at home

Eating out is almost never as healthy as eating at home. Fast food restaurants followed by commercial chains serve food like products that taste good but are completely devoid of nutrition. They’re fatty, salty, rich in hydrogenated oils, and made to purely ignite your taste buds so you can come back for more. I don’t support fried food, but even homemade fried chicken is better than one from KFC. If you eat out, choose your restaurants carefully. There will be restaurants in your area that pride themselves on their ingredients and some chefs focus on local organic produce to create innovative cuisine.

7. Eat less meat

Okay, I’m not saying go vegetarian if that’s not your thing. I’m just saying cut back. In most American diets, meat is the main course, the reverse of making meat your side dish with a balance of more vegetables and some healthy grains. If you’re a meat eater, limit your “four-legged” meat to once a week. Eliminate factory-traded meat products. Start buying from local small farmers who raise organic pastured animals that are not only hormone and antibody free, but also more nutritious. If that’s not possible, most grocery stores now carry hormone- and antibody-free meats.

8. Absolutely no hydrogenated fats and high fructose corn syrup (HFCS)

As you start reading the ingredients on the package, you will realize how much food these two ingredients really contain. Especially, many of the cereals have HFCS. No excuses, just promise, never eat anything with these two ingredients. Another reason to buy organic is that organic cereals and other products have better ingredients, even if it’s just simple sugar than HFCS, and tend to be lower in sugar.

9. Eliminate as many chemicals from your life as possible

This includes eating organic products, using natural personal care products without SLS, fragrance, parabens and other synthetic harmful ingredients. Ask your stager not to use the rounding as a weed killer as you drag it into your house with your feet. Find a non-toxic pesticide company to treat your home. I choose to live with a few spiders that are a problem in our area instead of resorting to harmful pesticide chemicals that worsen the indoor air quality of my home. Stop using commercial harmful cleaning products at home. You can literally clean your entire house with vinegar, baking soda, hydrogen peroxide and vodka (yes Vodka, as a disinfectant!). For great recipes for homemade cleaning products, check out my article on natural cleaning products.

10. Exercise

I know you’ve heard this a million times before and this has to be on the list or the list won’t be complete. No one says you have to run a marathon to reap the benefits of exercise. Just doing something active with a mind to exercise 20 minutes 3-4 times a week will have so many health benefits. If you’ve never exercised in your life, take baby steps (literally)! Start with a 10-minute walk, get a pedometer, and hold yourself accountable to a measurable goal (2,000 steps equals 1 mile). Do something at least 4 times a week. I know there are days when you just can’t lift a finger but just walk or run for 10 minutes if nothing else. It is the number of days in the week that is most important. For example, it is better to run/walk 2 miles 3 times a week, then walk/run 6 miles once a week.

11. Know your body

Start going to the doctor for annual checkups especially after the age of 35. Knowledge is power. The more you know about what’s happening to you, the more proactive you’ll be in taking preventative measures. Know your vitals and make sure they are in a healthy range. If they need improvement, you can improve them with lifestyle changes, not pharmaceutical drugs.

12. Meditate

even for 5 minutes. Don’t forget that your mental attitude towards life will manifest in your physical characteristics and vice versa. Have faith and you can use other mental techniques to ensure you are emotionally healthy as well. You may want to consider Emotional Freedom Techniques (EFT) as a way to help you banish your negative thoughts. EFT is something you can do yourself to help you achieve your goals and get rid of subconscious negative thoughts that are holding you back. And just try to be happy and avoid the negative thoughts that drag you down.

13. Take care of your teeth.

Floss daily and add 2-5 years to your life. There are many studies that show that dental health is related to your overall health. Also use a toothpaste that doesn’t contain fluoride (that’s a whole new topic on why fluoride is so bad for your health that’s beyond the scope of this article) and sodium sulfate.

14. Take whole food supplements

With our current diet and the fact that today’s soil is so depleted compared to what our parents or ancestors had, it is vital to supplement to get the nutrients you need to maintain a healthy diet. The annual checkup can also reveal some deficiencies based on your lifestyle to understand what deficiencies you are dealing with. And not all supplements are created equal. There are those that are synthetic and others that are based on whole foods, you want to focus on the latter. My go-to supplement list is Vit D3 (especially in the summer), probiotics, and a multivitamin.

15. Eat more fiber

Most of us don’t consume enough fiber. Eat cut oatmeal over instant oatmeal, brown rice over white rice, whole grain over white, etc. You should have at least one bowel movement daily. If you regularly experience constipation and bloating, increase your fiber and add a probiotic to your supplement list. The extra good bacteria will help balance your gut while keeping you regular with your BM.

16. Sleep

we all need it, at least 7 hours ideally 8. Sleep restores your body, your mental state and helps you cope better with the daily stresses of life. Millions of people are dealing with hormonal issues, including complete adrenal fatigue. Getting enough sleep really helps restore your body in more ways than one.

17. 80 – 20 Rule

I have applied this rule to almost everything in my life. We are not perfect, we all have weaknesses. The idea is that if you live a healthy lifestyle 80% of the time, you will continue to reap the health benefits. And you give yourself a 20% leeway to indulge in some of life’s joys. Living healthy is a way of life and a habit and knowing it’s okay to eat that cake on your birthday or have your favorite dessert is a part of living while not giving up on your healthy lifestyle. This 80-20 rule helps me deal with some of my own weaknesses. I don’t eat sweet things, but the chocolate lava cake at my favorite restaurant is something I won’t hold back. The idea is that if you maintain a healthy lifestyle and occasionally indulge your weaknesses, you’ll continue to reap the benefits and still be ahead of the game. Keep this in mind!

If this list is too overwhelming, start with one thing and eventually incorporate the other suggestions. Even doing one of the above is a huge boon to your overall health.

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