To keep the body in good health is a duty... otherwise you shall not be able to keep your mind strong and clear.— Buddha
Love yourself first, then you can love others.
A better mind and body improves yourself and others around you.
Build your biggest dreams in a strong foundation of self-confidence.
Love yourself no matter what happens to you in life. Confidence comes from competence, and competence comes from Repetition, Repetition and Repetition. Keep working on your dreams until you master your craft.
If you love yourself enough, you will work towards you dreams, and failure will make you stronger until you succeed. Someone's opinion on you does not have to become your reality. Les Brown.
How do you see yourself?
How do you talk to yourself?
Do you know that the most important conversation that you have is the conversation with yourself?
Your most important conversation is the one that you have with yourself. Be grateful, recognize your accomplishments and good things around you. Forgive past errors. Encourage yourself to create a better future. Motivate yourself to take the necessary action. Talk to you like you would talk to a good friend. Praise yourself when you do good, motivate when you still need to work on something, because you are almost there! You are a Millionaire! How much is your right arm worth? What about your left ear? Count all your parts and realize that you are a billionaire!! There is only one of you, and each part of you is worth millions, so why not treat yourself as a true millionaire? If you had a million dollar winning horse, would you keep him late at night watching TV, smoking and drinking? How would you talk to him? How would you help him to win races?
Your body shouts so much about you that it is hard to listen to you. A fit body shows that you control what you eat and commit yourself to an exercise plan. Take care of yourself, you can't pay anyone to do the push ups for you. Love yourself when you see yourself in the mirror, you are responsible for what you see. Work on the things that you want to improve. Doctors, personal trainers, sporty friends, Yoga teachers, dietitians, hair-dressers, plastic surgeons are here to help you.
You become what you eat. Your body smells the food you eat. Your skin shows the chemicals in your food. Your weight reflects the calories that you eat and don't consume. There is no magic in your appearance. It all comes from what you put into your mouth and how much energy you spend. Mind your food!
Choose what you eat. Prepare your food and bring it with you, so you know what you eat.
When you eat, always start with the healthiest food first.
Processed foods are dead nutrients, with chemicals, sugar and salt. Full of additives, colorants and preservatives, come in attractive packages. Created with the cheapest ingredients, artificial flavors and refined grease. Produced at lowest cost and designed to last forever — Not even bacteria wants to eat them. They look cheap, but your health is priceless, so they end up being terribly expensive when you add the doctor visits, shorter life and medicines. Don´t buy food that is not healthy for you and substitute with healthy options.
A raw food diet is rich in vitamins, minerals, fiber and anti-oxidants.
Eat all that you want to eat, whenever you are hungry.
It is very simple, just buy foods that come from the earth or from a tree. Buy them natural instead of canned.
Remove salt from you diet because your body retains water when you eat salty foods. Choose whole grain rice, bread and cereals instead of refined processed ones.
Make your food, so you know what you eat. Control what you put in your food the same way you fill your gas tank. Don't mix gasoline with junk. Plan ahead and program the rice cooker with vegetables before you get hungry, which is when you fall for junk food. Make the good decision and boost your health and self esteem. Eat the right thing! not what everyone eats now. Eat like your ancestors.
Vegetables have a lot of water, so they cook fast in the microwave. Rinse the vegetables and put them in a glass bowl. I brush potatoes and carrots and rinse them with water.
Here are some of my favorite recipes that i cook in the microwave at full power:
Cauliflower only needs 2 minutes to soften. Let it cool down for a minute because it comes out very hot.
Corn, potatoes and Onion cook great inside their own skin. Peel them after cooking them so they can cool down, they come out really hot!
Make your own recipe list in a post-it or notebook near the microwave. Calculate your own cooking times.
Are you prepared for your next meal?
A rice cooker is your best personal chef that cooks what you want, whenever you want, and even keeps your food hot until you eat it. It saves you time and money, with your food ready when you want it.
Meat and animal products? I recommend wild fish and organic free range eggs because they have lower fat. Beans and nuts are healthier than meat, full of hormones and antibiotics.
Farm animal products, like meat or milk, contain all the chemicals and drugs that the animal eats in a lifetime, so stay away from them. You can get all your proteins from nuts and beans.
Pasta is also a good complement that mixes well with salads, vegetables and soups.
Exercise seems hard for those who don't exercise and necessary for those who do. If you haven't discovered the benefits of exercise yet I recommend that you start gradually. Go for a walk at a fast pace, enroll into Yoga and learn how to dance.
Find the best workout for you, sometimes you may enjoy your thoughts in a quiet run, or you can go to a social dance event.
If you feel like a walking zombie, sleep deprived and coffee drug addict. Become a Fully awaken and and present:
90% of what you do is in a habit routine. It's automatic and happens over and over without you noticing. You are addicted to your habits, they fit you well and feel like a part of you. However you picked them from parents, friends or randomly. One day you start picking your nose, it may not seem important, however you start doing it almost without noticing until it may create a bad image in front of your colleagues. The best way to notice your habits is to write down everything you do on a daily basis from the time that you wake up to the time that you go to bed. Evaluate yourself, your habits are very important.
What habits are according to your values? (Revisit your values often) Ask the people around you, they know your habits better than you do, but they are afraid to tell you, ask them for sincere feedback. They will be your best coaches. Anyone with higher knowledge in a topic can mentor you, but a coach needs direct vision over your behavior.
Habits define you as a person, shape your mind and body. They have a strong effect on your well being and self-esteem. So be very careful with them and evaluate them often. To have a garden with beautiful flowers you need to weed regularly. Otherwise weeds take the sun and water from your beautiful flowers.
Charles Duhigg explains in his book the Power of Habit that any habit has 3 components:
Change any habit by Focusing on the cue and reward. Premeditate your cues and rewards. For example, i decide that when someone brings yummy desserts at home, i am going to ignore them and reward me with a healthier food option, such as some yogurt or my favorite piece of fruit. Write down your strategy for each habit, design it carefully.
Pick good habits by designing your cues:
Consider the following factors:
If you want to stop watching TV, remove the batteries from the remote. Give yourself a hard time to start the habit, make it as hard as you can. Remove the cues of all your bad habits:
Reinforce habits by rewarding the habit. It helps the habit stick in your routine. Design your rewards. To stick a good habit, repeat and reward if often. To avoid a bad habit, remove the cues and punish the bad habit, give the bad habit a hard time and substitute with the good habit.
Also plan your successful habits.
I count him braver who overcomes his desires than him who overcomes his enemies.― Aristotle
References:
The Power of Habit — Charles Duhigg