This is a simple guide to creating a healthier you in just one month! Some of these may be difficult, but the end results of feeling great are well worth it.
If you stick with these 12 habits daily, you will begin to feel and see results in 30 days.
1. Drink (at least) 8 Glasses of Water a Day
There are several reasons to drink more water. Drinking water increases your energy, flushes out unwanted toxins, prevents cramps and headaches, promotes weight loss and boosts your immune system! These are only a few of the many benefits to drinking water everyday. If drinking plain water gets boring you can infuse it with fresh fruits, vegetables and herbs. Lemon, strawberry and mint is one of my favorites! It is best to avoid most plastic water bottles, as they have BPA. It is a good idea to get a stainless steel reusable water bottle that is eco friendly.
2. Eat Healthy Fats Daily
There is no reason to fear healthy fats! Your body needs these fats, especially your heart and they can actually help you lose weight! Eating healthy fats such as unsaturated and omega-3’s are important for boosting brain function and your immune system. Some examples of healthy fats include nuts, seeds, eggs, extra virgin olive oil, avocados, and fatty fish (like salmon or mackerel). It is important to eat these foods daily, but also keep in mind to have them in moderation.
3. Get 8 Hours of Sleep Every Night
Lack of sleep can lead to multiple health problems, such as increasing the risk of diseases and weight gain. Our bodies need at least 7 to 8 hours a night to rest, especially if we are incorporating exercise into our daily routine. Make sure to give your body a break and try to get to bed early so you have plenty of time to catch some z’s. It is important to have a routine and try to go to sleep and wake up around the same time everyday.
4. Eat More Fiber
Fiber is important to include in your diet for many reasons! It helps to manage your weight, promotes skin health, heart health, control blood sugars and decreases the risk of stroke. Here are some tasty fiber filled foods to include in your diet: berries, beans, cruciferous vegetables, root vegetables, and chia seeds.
5. Stretch Daily
Most of us know that it is important to stretch before exercise, but what about stretching in the morning or before going to bed? Regular stretching is extremely beneficial for your body! It can decrease the incidence of injuries, promote detox and improve your bodies circulation. Yoga is a great way to get stretching into your daily routine, and it is very relaxing as well. There are many videos on youtube that show different stretching regimens you can work into your daily routine.
6. Eat More Plant-Based Protein
Typically, when we think of including protein in our diet – we think of meat, eggs or fish. However, there are many delicious and healthy plant-based sources of protein. Too much animal protein can lead to health issues, so including plant based protein in your diet is a simple solution. Some examples are seeds such as chia, hemp and sunflower seeds, avocados, broccoli, green leafy veggies and legumes.
7. No More Trans Fats
It is important to cut out ALL hydrogenated and trans fats of your diet. These fats raise your bad (LDL) cholesterol and lower your good (HDL) cholesterol. Eating these fats regularly increases your risk of heart disease, stroke, and diabetes. To make sure you do not eat trans fats you must read labels! Avoid anything that says “hydrogenated” or “partially hydrogenated”. Some examples of trans fats that many eat daily include vegetable oils and margarine. Instead of these harmful ingredients use oils such as olive oil, coconut oil, avocado oil and grass-fed butter.
8. Exercise 4 Days a Week
If you haven’t already incorporated exercise into your weekly routine, you should start now! Not only does exercise help your body physically, it provides mental benefits as well. Whether you are going on walks, attending spin class, or swimming laps, it is good to get at least 30 minutes in 4 days a week. Find an exercise that is fun and enjoyable for you!
9. No More Processed Sugar
There is no need to include processed sugar in your diet! It leads to a myriad of health issues, including obesity, diabetes, heart disease, Alzheimer’s and cancer – to name a few. Instead of eating processed sugar, include natural sugars in your diet from fresh fruits. When you feel yourself craving sugar, grab some grapes or an apple. Cutting out sugar can be difficult in the beginning, but as time goes on you won’t miss it anymore.
10. Stay Motivated
There will be times when you slip up and make mistakes, and that is okay! It is important to know that these things will happen and to stay positive. Don’t be too hard on yourself if you eat a bad meal or miss a work out, just focus on the future and a healthier you!
11. Eat More Raw Vegetables
This is a very easy way to begin eating healthy! When you eat raw vegetables you get more vitamins such as vitamin A & C. Additionally, eating raw veggies has the benefits of cancer-fighting properties. Raw veggies are the perfect snack, you can enjoy them plain or make a hummus to dip them in. A few of my favorites that I carry around with me are carrots, cherry tomatoes and bell peppers.
12. Increase the Intensity of Your Workouts
Although it was already listed above to exercise 4 times a week, it is a good idea to include high intensity workouts in your weekly routine.
According to Shape, high intensity interval training burns more fat, builds a healthier heart, and speeds up your metabolism. These workouts can be done anywhere, which is convenient and they do not require any equipment. Here are some examples for beginners.
Breakfast, blood sugar, & inflammation
Recent research has shown that Inflammation is responsible for 7 out of 10 Deaths in the United States. But it doesn’t have to be the same way for you.
In fact, in a fairly short amount of time, you could start to experience better sleep…less stomach issues…more energy and stamina…less muscle and joint pain…a drop in weight…lower stress levels…and much, much more!
Learn how to Prevent—Even Reverse—Most Major Diseases by “Turning Off” Inflammation!
Did you know that one of the best times to stretch is right before bed? However…
What stretches should you do? Here’s a 1-minute stretch routine you can do before bed...
Lisa, Yoga Coach
eatlocalgrown / wisemindhealthybody
...easy, 3-minute exercise that completely cured his horrendous snoring! We can both finally sleep!
Today is a good day. Tonight will be even better. Why?
Because you're about to learn easy throat exercises that cure (not just treated) your stubborn snoring – in 3 minutes – starting TONIGHT!
...even if straps, sprays and even torturing CPAP masks have failed you in the past.
Most people heal their snoring in just a few minutes per day using these powerful throat exercises. And they're so easy, you can do them, regardless of your age or physical shape.
Use them anytime, anywhere... even while stuck in traffic or watching TV.
Plus the results are permanent!
Did you know that your bodyfat can become "calorie-resistant"?
True. And it's completely unaffected by even the strictest diets... and most intense exercises.
However, there's good news- Calorie-resistant bodyfat can be now removed...
It's a little-known, calorie-burning hormone we all have... just waiting for the right spark to come alive. It's not thyroid, leptin, ghrelin, insulin, adiponectin, HGH or any other "fat loss" hormone you may know. Read more to find out precisely how to unleash its calorie-burning power:
To your health!
PS - Studies show that it can also reduce your risk of diabetes by 53.7%, a heart attack by 83.3% and stroke by 51.4%. Here's more of the scientific proof...
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat. This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
In April, 2009, researchers stunned the medical community when they reported chronic inflammation as the root cause of several major diseases.
See, every year 610,000 people in the U.S. die of heart disease. Cancer claims another 584,000...stroke 130,000...Alzheimer's disease nearly 85,000 — and the list goes on.
Truth is, we now know... chronic inflammation is responsible for 7 out of the top 10 leading causes of death in the United States! Hundreds of studies and scientific reviews prove it.
Fortunately, newer research shows you can prevent-even reverse-most major diseases by "turning off" inflammation. And in our new book, we show you how to do just that.
If you or a loved one is suffering from a debilitating condition-and you"re not sure what the culprit is-now's the time to find out...while you can still do something about it!
--> Grab your FREE copy of this groundbreaking soft cover book today (while supplies still last.)
Over the past year, my friend Dave over at PaleoHacks has been working on a super secret cookbook project with our good friend Peter Servold a Le Cordon Bleu trained Chef and owner of Pete's Paleo...
And today, this new incredible Paleo Cookbook is finally available to be shipped right to your door for FREE!
The cookbook is called Paleo Eats, and it's filled with over 80 chef created, insanely tasty Paleo recipes which means they are free from gluten, soy, dairy, and refined sugar.
Get your FREE copy of Paleo Eats Here. (Grab this today, because they only ordered a small batch of these cookbooks for this freebie promotion, and they will sell out FAST!)
Sponsored Health Resources
In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.
NOTE: I update these links often so please check back to see what's new!
1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…
2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.
3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!
5) Turmeric is amazing. The problem is - It's hard to absorb!
6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.
7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.
Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.