tips for becoming healthier

1. Start drinking water and work your way up. Calculate how much water you usually drink per day now and add about 10-20 oz. Force yourself to get into the habit of drinking that extra amount for a few weeks or months, until it becomes easy. Then add another 10-20 oz. Your goal should be to easily reach about 64 oz per day, not including if you engage in activity/exercise. 64 oz is the bare minimum – if you exercise a lot or really enjoy the effects of water, I suggest raising that daily interval to about 100 oz. It will get easier to drink at this level once the amazing effects of water start to kick in.

Tips to make this easier:

  • Purchase a 32 oz water bottle (or higher) and carry it EVERYWHERE with you.
  • Try to take a few sips every once in a while throughout the entire day. Don’t try to down 40 oz. in the span of ten minutes because you’re behind.
  • Focus a large portion of the amount of water to be consumed during meal times – I find this helps slow down your eating, fill you up, and eases digestion.
  • Track your water intake using an app.
  • Be patient. Transitioning between intervals will take time, even several months. Just keep trying and don’t give up.
  • If you struggle to drink water, find a way to enjoy it, such as by making it super cold in the fridge, adding ice, lemon, cucumber, any kind of flavoring.

2. Track your junk food. Limit yourself on how much you are eating out, ordering pizza, or getting drive thru fast food. Decide on a healthy limit that is close to what you are doing now – if you go out once a week currently, don’t reduce yourself to eating out 5 times a year. You want to be gradual. For example, when I first started, my goal was to only have pizza twice a month. Now, my goal is to only have pizza 4 times a year. It became much easier.

Tips to make this easier:

  • Don’t surround yourself with junk food at home.
  • Create a budget for eating out that aligns with your food goals.
  • Meal plan and prep for the week ahead. Fast food and eating out usually happens when we don’t feel like cooking or don’t have food in the house.
  • Use an app that tracks habits (such as Tally)
  • If someone in your family suggests fast food, eating out, pizza, etc., suggest something else. Practice saying no.
  • Plan ahead what you’re going to eat at a party or event.
  • Remember to have balance. Work gradually.

3. Cut out the bad stuff first. Start with the stuff that is absolutely horrendous for your body, such as soda, fast food, processed meats, deep fried foods. You should feel a difference in your body when you begin to rid your body of these types of foods.

Tips to make this easier:

  • Never go cold turkey.
  • Keep up on water intake.
  • Do not buy these foods to have in your house.
  • Meal prep and plan.
  • Reality check! Do research on how these foods are harming your body.
  • Be mindful when you choose food. Ask yourself: what are the nutrients in these foods? what purpose are they serving? is this fuel for my day?

4. Get creative. It becomes easy, important, and convenient to eat healthy when you enjoy what you are eating. If you like to cook, take advantage of that. If you don’t, find simple healthy recipes online that don’t require much effort (try minimalistbaker.com). Have fun with the food you make and you’ll find amazing, delicious food that is also super healthy!

Tips to make this easier:

  • Follow people who are engaging in the same journey as you on Facebook, Twitter, Instagram, Tumblr, etc.
  • Do research and find those simple healthy recipes.
  • Consider purchasing a few kitchen gadgets that make cooking fun and easy, such as a blender, Ninja, or food processor.
  • Try new foods. There is a world of healthy food out there that many people, especially in the United States, have never heard of or tried.
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best songs for a revolution

  1. Going to California – Led Zeppelin
  2. Bittersweet Symphony – The Verve
  3. What’s Up? – 4 Non Blondes
  4. We Will Rock You – Queen
  5. Run the World – Beyonce
  6. Grigio Girls – Lady Gaga
  7. Fight Song – Rachel Platten
  8. We are the Champions – Queen
  9. You Don’t Own Me – Lesley Gore
  10. She’s a Rainbow – The Rolling Stones
  11. The Great Gig in the Sky – Pink Floyd
  12. XO – Beyonce

self-love inspiration

  • “You have to learn to get up from the table when love is no longer being served.” – Nina Simone
  • “I don’t feel strong enough but I always am.”
  • “I’m still learning to love the parts of me that no one claps for.” – Rudy Francisco
  • “Everything you are looking for is already within you.”
  • “If it doesn’t nourish your soul, get rid of it.”
  • “Will I be something? Am I something? And the answer comes: You already are. You always were. And you still have time to be.” – Anis Mojgani
  • “Can’t find me in anyone else.”
  • “You must let the pain visit. You must allow it to teach you. You must not allow it to overstay.” – Ijeoma Umebinyuo
  • “Anything that costs your peace is too expensive.”
  • “The one you are looking for is you.”
  • “The woman you’re becoming will cost you people, relationships, spaces and material things. Choose her over everything.’’
  • “I give up freely what is no longer serving me. I release it to create space for what inspires me.”
  • “No one is you. That is your power.”
  • How often do you think about the way you think?”
  • “I haven’t met all of me yet.”
  • “You are not a drop in the ocean. You are the entire ocean in a drop.” – Rumi
  • “Take care of your thoughts when you’re alone, and take care of your words when you’re with people.”
  • “Sometimes people let the same problem make them miserable for years when they could just say, So what. That’s one of my favorite things to say. So what.” – Andy Warhol
  • “You are your best thing. You are.” – Toni Morrison
  • “I’m not waiting for the sun to shine; the light, it comes from me.”
  • “Thoughts make themselves feel important, like it matters whether you finish them or not. It really doesn’t though; they’re the most expendable thing in the world. Let one go and another comes by rather quickly.” – Sol
  • “I stopped fighting my inner demons. We’re on the same side now.”
  • “I plan on becoming the girl of my own dreams.”
  • “Create yourself.”
  • “Loving yourself is the greatest revolution.”
  • “Remember that true positivity is not the absence of negativity, but rather learning to deal with the negative in a healthy, positive manner.”
  • “Stop believing that you ran out of time to shape yourself into who you want to be. You are not a fixed being. You have endless opportunities to grow.”

5 foods I’ve banned from my life for good

COFFEE

While this is a required beverage for most, I find that it is not a nutrient and does not add anything to my diet. I enjoy being able to wake up in the morning without it and not have to rely on it.

PROCESSED MEAT

I am not sure how I ever ate this stuff before, but I am glad to see it ago. This includes sausage, salami, bologna, liverwurst, bacon – anything of that nature! Full of trans and saturated fat and is linked to contribute to poor cardiovascular health.

SODA

I have never liked soda ever in my life (not even as a kid), but even if I did like it, I would avoid it like the plague. Full of sugar, not a nutrient, and provides no substance to your body. One can of Coke has more grams of sugar than my mind can even picture!

MICROWAVABLE DINNERS

I used to have these every once in a while when I was younger due to hectic schedules and a lack of interest in cooking, but now that I care about my health, my tastebuds, and cooking, I refuse to eat anything close to these. They taste and smell like fake food, like plastic with god awful chemicals.

ALCOHOL

I have never been particularly interested in alcohol, but I made the decision to ban it from my life completely because (1) it is not a nutrient and (2) it impacts my life experience. I feel as though I am buying out of experiencing life and mindfulness on alcohol. It is also a depressant drug and why would I want to take that?

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