Wellness, A Lifestyle Choice.
Wellness, a Lifestyle Choice.
Can wellness be as simple as a lifestyle change?
Wellness is defined as – “The quality or state of being healthy in body and mind, especially as the result of deliberate effort.” This means it’s more about feeling well for yourself. Your wellness can include weight loss if you want too lose weight.
There is no simple way to undo multiple years of misuse of our bodies. Diets have a 3% success rate! Only 3% success because the dieters only changed their food intake and did not adopt a lifestyle change! Failure to adopt a lifestyle change results in returning to your old habits and foods.
Wellness is earned by limiting your food intake to quality foods meeting the daily required nutritional intake mixed with a proper measure of exercise. Outdoor exercise includes mental exercises of the senses. Before embarking on an wellness adventure consult with your doctor as to medical conditions that need be considered. Secondly make a daily list of all your food intake for a period of 14 to 30 days. Identify the junk food and replace it with fresh fruit and raw vegetables. You have just started your wellness trip. Thirdly, reduce your food intake by filling your plate as usual and putting 10% back. Increase this by 10% every two weeks. 20 % for the 2nd month. Maintain a fill your plate to its level of previous month and put back 10%. Continue reducing your caloric intake till you meet daily recommended requirements. If you make too large of a reduction in food intake all at once your body will respond to what it believes is starvation and changes the way it uses your food intake and instead of loosing weight you will gain weight.
It took you years to get out of shape. it will take years to accomplish significant weight reduction in a way that it stays off!
When my husband did his lifestyle change at 70 years old he lost 30 kg in 2 years. He went from 200 kg down to 170 kg and 1 year later he is still 170 kg. 7 years ago we walked with wheeled chair walker. Now he walks with weights on his arms and legs to build the muscles in his back as he injured his back 5 years ago. two of three Thai spine surgeons say his injury does not need surgery. You can read more on that in our post on Thailand Medical Tourism.
Thailand made high caloric foods like fast foods including pizza easy to quit as all recipes have been adjusted to Thai flavors and that means adding hot sauce. That is all except Burger King. Burger King is still original ingredients but it is rare to find an outlet. When we come across a Burger King we share a double whopper, fries and pop. Maybe every 3 or 4 months maybe.
He starts his day with an exercise set given him by a Thai Spine surgeon and observe the 9 do’s and don’ts’s also given him by the same Thai Spine Surgeon.
Once downstairs (5 times up and down the stairs through the day = 180 stairs) and in the kitchen the day starts with building a power drink of fresh vegetables and fruits.
Start your day with a fresh fruit and vegetable smoothy.
Chef LeeZ days: “Start your day with a healthy smoothy”.
Carrot – 3 slices, peas in pod (3) broccoli (2 springs), cauliflower (2 springs), celery (1 stem), half a tomato, cucumber (3 ring slices), romaine lettuce (2 large leaves), dino kale (3 medium leaves), 1/2 inch ring of pineapple, bananas (1-2 small), Filtered water (6-8 oz.). Makes 18 oz.
Supplements like vitamins are helpful while you adjust your diet. There is a myriad of choices for vitamins and supplements your choice should be quality over price. Quality meaning there are independent tests to verify the viability rate. What is viability, you ask? AN example of Viabile can be demonstrated by making bread dough. To make the flour, water and salt dough rise you add yeast. Imagine you have 2 packages of yeast and you make two separate dough piles. Each with yeast from a different yeast package. One rises and the other does not rise. The one that rises had viable yeast while the one that did not rise received nonviable (dead) yeast. If you choose price over quality you may be purchasing supplements that are nonviable.
Most supplements require a cold press system to collect them as using heat to extract the essence will usually render them nonviable.
Exercise is a necessary part of wellness
Exercise is a necessary part of wellness. Exercise keeps all things from your head to your toes working! Exercise can be walking, running, jogging, Thai Chi class, aqua aerobics, bicycling, or swimming, in a gym or any physical activities like gardening or any combination of them as all that burn calories. Remember, outdoor exercise automatically includes more brain stimulus than indoor exercising. Thai Chi provides movement to all parts of the body and a centering of your inner power (chi) plus the added bonus of self defense moves.
Outdoor activity provides many types of sensory input that gyms can not do. Like flowering trees and shrubs and plants.
You can start your lifestyle change right now today
You can start your lifestyle change right now today with a simple change in your toothpaste. This toothpaste is loaded with good natural ingredients to promote a healthy mouth environment. My husband says since changing to Glister Toothpaste he has not had a mouth ulcer (cancer sore) and his gingivitis is gone.
Are you ready for your wellness?
What would be your wellness goal? You need to write it down and post it on your fridge door, office desk, your car dash!
What exercises are you able to participate in?
What exercises can you do at home?
Can you get off the couch every 15 minutes for a walk around, not to get snacks?
Will you make a list of what you eat daily for 14 days and then identify the not healthy foods to be removed from your diet?
Are you willing to use the money you used to spend on junk food to buy healthy foods?
Can you say no to bakery goods (except quality bread), no chocolate bars, no cookies, no chips, no pop, you get the idea, right?
Will you take cooking classes to learn how to make healthy foods at home?
Thank you for choosing Chef LeeZ.