Most of us aim to be in a state of good health so, some changes need to take place.
Most changes are possible and long-lasting results can be maintained when you take a holistic approach. When you do that, you don’t try to tackle a goal from an isolated perspective, like dealing with the body or dealing with the mind individually. You approach your goal integrating the body (nutrition and exercise), as well as the mind (thoughts and attitudes) and spirit (centeredness) because they all affect each other. The following tips will help you to stay on the wellness track!
- HAVE A CLEAN DIET WITH MACRONUTRIENT BALANCE:
- CARBS: Eat organic raw fruits and vegetables every day. Have more dark-green vegetables (broccoli, kale, spinach, chard, etc.), red and orange vegetables (carrots, tomatoes, red peppers, etc.), and other vegetables like avocado, cabbage, beets, and mushrooms. You should also eat beans and peas, but have a minimum amount of starchy vegetables (potatoes, plantains, corn, etc.).
- FATS: Incorporate healthy fats into your diet [avocado, coconut oil, extra virgin olive oil, nuts and nut butters, seeds (chia, flax, hemp, pumpkin, sunflower, sesame, etc.), fatty fish (salmon, sardines, mackerel, herring, etc.), and grass-fed hormone free animal products (meats, butter, ghee, etc.)].
- PROTEIN: Eat protein with all your meals [eggs, chicken, small fish (salmon, sardines, anchovies, etc.), whey protein, and red meat – occasionally]. Aim for antibiotic-free organic chicken, wild-caught fish, and organic grass-fed red meat. If you are vegetarian, incorporate spirulina, hemp, tempeh, quinoa, legumes, peanuts, nuts, and chia seeds.
- ELIMINATE OR RESTRICT TOXIC FOODS: Eliminate the habitual consumption of soda, fast food, white flour, commercial baked goods, cereal and chips, candy, fried foods, microwave popcorn, vegetable oils, and deli meats.
- DETOX: Cleanse your body at least once a year to lower your body’s toxic load.
- EXERCISE REGULARLY: You need at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise. Additionally, you need to engage in muscle-strengthening activities (such as lifting weights, calisthenics, or using resistance bands) that involve all major muscle groups on 2 or more days a week.
- SLEEP ENOUGH: Most people need 7-8 hours per night.
- STRESS MANAGEMENT: We all get stressed from time to time, which is why it’s important to learn how to cope with stress in a healthy way.
- TAKE A HOLISTIC APPROACH: Taking care of your body by training and eating well is essential but not the whole picture. In order to thrive at all levels, one must integrate the mind and the spirit as well. Check out 28 Days to a New Life to learn a Holistic perspective.
When you incorporate some or all of the above wellness tips, your body weight normalizes, your health thrives, and you are more centered. Remember, true health takes place when the body, mind, and spirit are in sync.
To a Fitter Healthier You,
The Fitness Wellness Mentor