When someone in the family sincerely wants to live a ‘healthier’ lifestyle it is important that everyone accepts the changes and offers support when needed. The value of a strong ‘support system’ cannot be understated; I have seen it become the limiting factor for many husband/wife/child. The failure to incorporate a ‘healthier’ lifestyle tends to stem from a lack of interest in changing or lack of knowledge behind why the changes were selected.
The best way to generate interest for others to make ‘healthy‘ changes is for the interested party (the wife, the husband or the child who wants to live ‘healthier’) to display a sincerity his or herself. The bottom line is that when the rest of your family sees that you have initiative and are already making some changes, not just talking about it, they will respect your pursuit just a little more. That is the best way to put yourself and your whole family in the position to live ‘healthier’ and have more energy, stabilize their bodyweight, and potentially feel better about themselves and be in a better position to live their dreams.
After generating some interest and displaying how important it is for you to personally live ‘healthier‘ then it is absolutely essential that the whole family ‘buys in’ to the same definition of ‘healthier‘. After all, virtually any ‘diet’ is superior to standard American diet (the SAD) when it comes to creating weight loss, creating more sustainable energy and feeling better about themselves for a time. However, that time is generally short, very short, and tends to leave people with orthorexia, food reward issues and deprivation/shame feelings in regards to lifestyle as it relates to health.
But with a genuinely ‘healthy’ framework that has been designed with those issues in mind and uses a consistent thread to determine what health is, and what constitutes a truly healthy lifestyle. A useful way to view and define is by reverse engineering it with investigating what health isn’t and what types of actions/choices are known to make people less healthy. The good news is that I’ve been actively doing the research and working in the field since 2009, so you do not have to figure this out on your own.
First, I can say with a very high degree of certainty that uncontrollable inflammation and excessive oxidation/free radicals is the underlying signs of a compromised body. I can also say that the majority of chronic diseases, disorders and health symptoms in general have one or both of these conditions at the root. In most cases the underlying cause of these preventable issues (many diseases/issues/symptoms are preventable despite the common misconception) is found within the lifestyle of the individual. For now we will say that anything that is not known to promote uncontrollable inflammation and excessive oxidative is considered healthy. Keep in mind that each person is unique with one-of-a-kind genetics, their own tolerance at which point their genetics will be expressed and their own “triggers” which compromise them.
For some people the “trigger” is insufficient sleep which throws off their hormones, neurotransmitters and functions which then leads to a cascade of lifestyle choices that also compromise their health. For other people the “trigger” can be certain types of foods which directly challenge intended body function (they are inflammatory and promote oxidative stress) and promote poor eating and sleeping patterns. For all people we know that when perception of stress gets to a certain level (everyone has their own) their body will respond in a negative way, and they will become considerably more likely to make poor choices in all realms of lifestyle.
Therefore, it is incredibly useful for each member of the family to also have an individualized plan within the basic healthy framework. Together the family has to agree upon the uniform definition of health (which I already presented), accept the choices/actions that create health (which I will present soon) and begin a realistic process of truly living healthier……without stress, without pressure and without judgment. After all, change, in and of itself is not always easy but if you are all on the same page then this will be much easier and put all of you in position to support each other and understand the difficulties that another family member may have with living healthier.
Getting everyone on the same page is extremely valuable, and here is the basic overview of what constitutes a truly healthy lifestyle:
- Avoid hyper-palatable foods. They do not belong in the home.
- Avoid the most pro-inflammatory foods. They also do not belong in the home.
- Eat fresh vegetables, high quality animal foods (meat, fish, eggs properly fed).
- Eat fresh fruits, cold-pressed oils as well as nuts and seeds. Here is an example:
- Remember that there is more to life than eating. Build your life around more rewarding actions and re-frame how you view food. Food is a source of energy; it should be enjoyed but we should not build our lives around it or use it too often as a source of pleasure.
- There is more to living healthy than simply eating within this framework. Although this framework is incredibly valuable, it is only one component. Sleeping habits and stress management may have more implication on your health and wellness than how you eat. However, the absolute best way to put yourself in position to sleep better and be more resilient to stress is to regulate your eating patterns and regularly perform exercise.
- Exercise almost every day. It does not always have to be a formal workout. You will be best served to re-organize your schedule to get in formal workouts at least 3 times a week. But you can exercise in your home in just 20 minutes of time without any formal pressures or serious time management issues. You can do some push-ups (or knee push-ups), some burpees, some air-squats, a plank, some crunches and reverse crunches and then some cobras in just 20 minutes of time in order to get a reasonable full-body workout.
- Develop a useful strategy to prevent the build-up of stress by instituting a more rational thought process with a focus on maintaining a positive lifestyle. Take this test,.Dr. Aldo Pucci Rational Living, write down the recommendations and employ them in living healthier
- Finally, assemble a journal and record when you wake up, how long you slept, how you felt upon wake up, all of your meals, your energy levels throughout the day and any additional comments/thoughts. Do this every day. It is incredibly useful for you to go back to and truly analyze how things are going for you.
- At the end of the day this whole pursuit can be individualized (I can do this professionally for you) to a point where you have the least restrictions and derive the most benefits.
You are now equipped with much of what you will need to begin a truly healthier life. If you have certain symptoms and issues you would like to address then you will have to beyond this basic framework; here is where my professional work can help you. If you are simply looking to live better as a family then you should implement the suggestions here and shoot me an e-mail to investigate a consultation with your truly.
E-mail me at firstname.lastname@example.org
Love you all.
One note on Hyper-palatable foods.
◾Hyper-palatable foods tend to contain linoleic acid, fructose, salt, flour and/or grains. These foods are know to directly initiate at least one of the following in the human body: stimulate the immune system, damage the lining of the gut, disturb the balance of gut flora, raise blood glucose levels and force the liver and the pancreas to work overtime. Consuming hyper-palatable foods can set the stage for poor quality Red Blood Cells, Leptin-Insulin resistance, uncontrollable inflammation and excessive oxidation; which I believe to be the underlying condition at the root of nearly all health compromises.
One set of notes on Exercise.
•A periodized strength training regimen designed to progressively overload multiple muscles on a regular basis can be the most advantageous method of exercise providing one does adequate joint mobility work and gives proper attention to recovery. Proper use of joint mobility and recovery techniques (eating, sleeping, supplementation, foam rolling, etc.) will minimize the impact of free weights and compound movements. The benefits of strength training include but are not limited to: bone growth, muscle growth, the growth of new neurons in the brain and makes the muscles more metabolic in a number of manners (more efficient mitochondria, transport of glucose transporters to the cellular membrane).
•Strength training with compound movements should be a part of any ‘healthy’ lifestyle. The movements have to be done with free weights (dumbbells and barbells) and with enough resistance to challenge you and require that you hyper-focus on the exercise. A basic plan that includes standing overhead press, squats, push ups, bent-over rows, bench press, lunge and this: