If you would like to jump-start on your path to health with minimum effort for maximum results?
From Death To Health (A Journey To Myself)
If your mindset is shitty, no amount of kale will make your life better.
By practicing mindfulness, we learn to discern. We create space for simplicity as we make time to reflect, to know ourselves. Next, we discover the inner voice instead of being influenced by shiny complicated things online, social media, and TV.
The goal of this isn’t to empty your mind, but rather to stay focused and present. You can’t fail in mindfulness.
Find a qualified yoga teacher or do some google soul-searching on mindfulness and meditation. Find something simple and begin right away.
The best bridge between despair and hope is a good night’s sleep.
~ E. Joseph Cossman
The practice of mindfulness is #1 on my list because it helps to manage the monkey’s mind. I also highly recommend journaling. By writing down your thoughts, “to-do” and “not-do” lists, you free your mind. Set the timer for a five or ten minutes, grab a notepad and start vomiting your anxieties on paper.
Hence, sleep is #2 on my list. There is a ton of research on how sleep deprivation affects our health. From obesity to anxiety. To keep things simple, here are some things that help me fall asleep.
- Disconnect from technology
- 20 minutes Warm to Hot Epsom Salt Bath
- Read novels
- Don’t eat two hours before sleep
- Camomile Tea
- Listening to audiobooks
- Wake up and go to sleep at the same time
- Tim Ferris vinegar cocktail (2 tablespoons of apple cider vinegar + 1 tablespoon honey, stirred into 1 cup of hot water)
- Get your own bedroom and sleep alone
For me, the consequences of not sleeping well are very evident. Instantaneously, I eat more than I need. I start feeling depressed and down.
3) Food As a Medicine
“Let food be thy medicine and medicine be thy food.”
It is challenging to be mindful when we eat crap. The problem is that how do we know what makes us feel bad? It is like wearing uncomfortable shoes for years and not realizing that we are in pain until we kick the shoes off.
I’ve been keeping a food journal where I write my food intake, time and how it makes me feel. And this is how I gave up meat. It made me feel heavy, lethargic. It’s been nearly 20 years. I grew up eating meat, but I don’t miss it.
Load Your Plate with Veggies
Any veggies are good. Cruciferous vegetables like bok choy, broccoli, broccoli sprouts, Brussels sprouts, cabbage, cauliflower, collard greens, kale, mustard greens, radishes, turnips, and watercress are super!
I like my veggies cooked. I use instant pot or cast iron skillet. Typically, I water sautéed kale for a few minutes (more beneficial prepared than raw), add a tad of salt, lemon, and Avo.
4) Cut Refine Sugar
“Some of the largest companies are now using brain scans to study how we react neurologically to certain foods, especially to sugar. They’ve discovered that the brain lights up for sugar the same way it does for cocaine.”
― Michael Moss,
In 1776 Americans consumed about 4 lbs of sugar per person each year. By 1850, 20 pounds. By 1994 – 120 lbs. Now we closer to 150 pounds. Most of this sugar is chemically derived from fructose making us fat and sick. The fructose added to bread, pasta, juices and processed foods, table sugar, sugar in candy bars.
Fructose intake is also associated with severity of liver function. Based on one of the studies, the effect of fructose was limited to industrial fructose, with no evidence for a negative effect of fructose from fruit.
You get a spike in a blood sugar within a half hour while your body releases insulin to control the spiked blood, which causes your body to dump fat into your bloodstream as if you are starving.
There is a definite difference in how your body reacts to eating fruit. Fiber helps to inhibit the uptake and helps to regulate the rate of intestinal sugar absorption.
As Dr. Chris Centeno mentioned in his article Sugar Is Cancer’s cellular power food.
I love muffins, candy, ice-cream, and other crappy sweets. I don’t do moderation well. Sugar is addictive. I try to be mindful when I have cravings. Sugar craving is usually the result of the perception of stress, bedroom or need to fill something missing.
So, if you feel like loading on candy, take a breath and ask yourself, what am I missing?
5) Stop Eating 3 Hours Before Bed and Fast
“The best of all medicines are resting and fasting.”
Some motivations to eat dinner early or skip it altogether:
- Valter Longo, Satchin Panda, and Ruth Patterson say about time-restricted eating.
- Increase endurance
- Help with weight-loss
- Reduce inflammation
- Increase lean mass
- Reduced risk of breast cancer
- Boost energy level
- Repair of the cells
Honestly, not eating is one my biggest struggles. Just like with sweets, or anything else for that matter, I don’t do moderation well. My bad habit switch is either on or off.
The FMD diet (fast mimicking diet) worked well for me.
You have to figure out what works for you. The most natural thing to start is with either starting dinner early or skipping it altogether.
What resonates with you? What can you implement today?