10 Basic Steps for Health Transformation 

How to begin living an amazing Healthy life. Changing old habits or ways is not always easy, but it is possible. You can make it happen if you commit to it! I just Know you can. It is your choice. I put together these 10 basic steps, which will put you on the path to transformation.  If you are not doing any of these steps now, be realistic and set no more than 3 goals at a time. Too many goals at one time will lead to discouragement and failure. Keep it simple. You may even consider the benefits of a coach, friend, or partner to support you as you, implement new healthy habits. It usually takes about 3 months before becoming part of your everyday routine, a good daily habit, that you no longer think about. Once part of your everyday existence, you setup the next goal. Small steps will create everlasting results. I know you want your best life. Let’s start:

1.Water: THE number one essential health benefit is hydration. Start each day with one glass of water. I prefer warm water with a fresh squeeze of lemon, but at least 8 oz’s first thing. Drink at least half your body weight in ounces so for example 120lbs. equals 60 ounces of water. Water keeps the body hydrated which is essential for all organs. Coconut water is an excellent choice too.  

2.Get rid of soda. The calories, sugars or dyes are harmful. Especially be watchful of diet sodas with aspartame which increases inflammation. It provides no health benefit and depletes your bones of much needed calcium. Start slow decrease it over time. If you need to, go from 3 to 2 to 1 over 3 weeks. Also try carbonated spring water and add lemons, or limes or cucumbers. It is training the mind to think about the satisfaction.

3.Reduce saturated fats. Primarily found in red meat and dairy products. (Which raises blood cholesterol). With so many auto immune diseases on the rise, reducing items which create inflammation will assist in the healing process or keeping these conditions under control. 

4.Carbohydrates- watch the quantity of intake, breads/pastas can give you a quick source of energy but can create afternoon lack of energy, as well as weight gain. Choose sweet potatoes over regular. If you eat bread with dinner start by cutting back, first ½ piece of a roll than ¼ until you eliminate, eliminate those high calorie Bagels, and you will avoid that afternoon slump. 

5.Sugar- Limit intake of refined sugars. Mind blowing Facts: Did you know sugar is more addicting than Cocaine, it can lead to abnormal fluctuations in blood sugar, resulting in mood swings, lowered immunity and fatigue Withdrawal can cause headaches, but slow process steps will be easier, and your body adjusts as well as taste buds. “If you take sugar in your coffee/tea start by decreasing the amount, go from 2 teaspoons to 1 to ½ until eventually none. You will be surprised how quickly you will be able to reduce your sugar content and eliminate unnecessary calories. 

6.Vegetables and Fruits- This should be 60% of your daily intake. Fresh organic is the best but adding any vegetables have their benefits they are loaded with phytochemicals. Add at least one vegetable to lunch and dinner daily. “Green leafy vegetables are the most nutritional.” Kale, spinach, brussels sprouts are on the top of the list.

7.Movement/Exercise: If the fountain of youth exists, this is it!! Just a little can begin to make a difference. Walk more! Park your car the furthest from the store; take the stairs instead of the elevator, find an activity you enjoy, dance, swim, Pilates, there are so many options to strengthen your muscles and bones. Exercise also benefits the mind. 

8. Self-love, Confidence: Accept compliments. We all need positive strokes at times. Do not downplay the compliment, accept with grace. 

9.Compliment others; Sharing “True” compliments make others feel better and when we make others feel good, we begin to feel better ourselves. Adding a smile to someone’s day feels good!!!! 

10.Be Thankful; Just 5 minutes a day, mindfully acknowledging 5 things, with which you are blessed. It lets us focus on what have, not what we do not have. This time is the most valuable five minutes of the day. Being thankful creates a positive mindset for your day. 

If you already follow these ten steps, Woo-hoo you are the right track for a healthy life, if you are just beginning, Congratulations on taking the first steps to become healthier. Your heart, mind, body will thank you.

#Health #healthylifestyle #longevity #transformation