Habit Swaps for healthy living and longevity.

Table of contents

• My journey to living with purpose
• Staying active
• Slow living a.k.a Zen lifestyle
• Eating natural foods

My journey to living with purpose

Living a healthy lifestyle is not impossible and everyone can do it; Yet it takes determination to make gradual health and wellness changes, no one can implement a drastic change and maintain it in the long term.

That’s why most extreme diets don’t work for too long. They are unsustainable. Change requires the willingness to trade bad habits for good ones in a pace that works for your. And everyone is different.

There is no magic pill, superfood or physical routine that can transform you into your better self instantly, so be patient. It takes good habits such as eating natural foods🥑being active 🏃🏽‍♀️and embracing a zen life style a.k.a slowliving 🪷 

If you don’t know where to start, you are doing the right thing by gathering information that can help you on this major lifestyle change. 

I have personally done all the hard work, I have  successfully adopted a healthy lifestyle and maintained it. I have read many books, talked to experts, wise friends and also learned from trial and error.

It all made sense when I started seeing the results, and from that I got the motivation to stick to my new healthy lifestyle. I understood how to trade bad habits for good ones. And I started with very basic things, gradual changes that I never considered bad until I started eating natural foods and getting more active.

Here is a practical list on how to incorporate small changes in your lifestyle to become healthier and potentially live longer.

Staying active🏃🏽‍♀️ 

Incorporating movement on daily tasks is the most simple but effective way to start living a healthier life. I am not talking about obvious choices and commitments like an exercise plan to get fit. But rather applying  Newton’s law of motion on your daily tasks “An object at rest remains at rest, and an object in motion remains in motion…” so start moving!

• Skip the elevator, take the stairs.
• Walk or ride a bicycle for your daily commute.
• Trade your desk for a standing desk.
• Take a walking meeting when appropriate. 
• Try gardening or mowing the lawn. 
• Hand wash your car. 
• Do some spring cleaning. 
• Walk your dog everyday an extra block.

👉If you are ready to take it to the next level, click here to read my post about how to get fit for beginners.

Slow living a.k.a zen lifestyle🪷 

• Live with purpose

Have a reason to get you up and excited every morning, it could be your job, a hobby, a social or spiritual gathering. It is not a coincidence that Eastern civilizations talk about finding your Dharma, your Ikigai and in Latin culture we talk about having a “life plan”

The point is that everyone needs a vocation, profession or passion. It doesn’t matter what you choose to do, choose something that you are good at, some thing that gives you joy and quality of life.

• Set your goals 

Set different life goals based on what you love doing. Set long term, mid term and short term goals that are SMART (Specific, Measurable, Achievable, Relevant, and Time-Bound) for example: “I’d like to complete my studies by next fall, get a full-time job by spring and get married in the summer…’ Be resilient, disciplined and stay motivated to achieve those goals, after all you are following your dreams.

• Adjust accordingly 

Sometimes what you want is not what you need, or maybe you are now in a different life stage and need new goal, or had a life changing event, and/or simply need to revise your “life plan” to continue living your most successful life. It’s ok just do it, find your purpose, set new goals and carry on. Remember everyone defines success differently.

👉If you are ready to take it to the next level, click here to read my post about how to live a zen lifestyle.

Eating natural foods 🥑

Eating natural foods is challenging but rewarding, it takes willingness to trade bad eating habits for healthy ones; Once you do, your life will change for good. 
“Let thy food be thy medicine” – Hippocrates

Replace refined grains and simple carbohydrates.

Swap white flour, white rice, cornflour, pasta, etc for whole grains and complex carbohydrates including whole wheat, oats, brown rice, corn, quinoa, sweet potatoes, peas, etc. I can tell you from personal experience that switching from white rice to brown rice is an acquired taste and I now think brown rice pairs better with some of my favorite foods and dishes such as salmon and chicken veggie bowls.

Eat more vegetables and greens.

The easiest way is to kick off your day is with a green smoothie, fruit bowl or omelette; I have been doing it for over a decade. And If it’s up to me, I will never change it. For lunch, the sky is the limit, having a veggie wrap, hummus, soup or salad will be good. And for a simple dinner, consider incorporating broccoli or sweet peas to your meal. 

👉Tip:

My favorite smoothie recipe:

• Total Preparation time: 3 min
• Ingredients: 1 banana, a handful of blueberries, 1 teaspoon of chia seeds (or hempseed, or oatmeal), half a cup of coconut milk (or substitute for your choice of milk, Kefir, plain yogurt)
• optional: some honey.
• Mix ingredients blend and enjoy!

Eat more legumes

Beans, lentils, chickpeas, etc. are delicious, versatile, and affordable. You could start with the basics salads and soups. And don’t forget to save leftovers for additional days.

👉Tip:

My favorite chickpea salad recipe

• Preparation time: 20 minutes
• Ingredients: 1/4 cup of garbanzo beans (precooked), 4 cherry tomatoes, 1/2 has avocado, one handful of coriander leaves chopped (or parsley), 2 tablespoons of balsamic vinegar (or balsamic glaze) a handful of walnuts and parmesan cheese.
• Optional: add more protein (grilled chicken, tofu, or 2 boiled eggs)
• Mix all ingredients in a bowl and enjoy

Eat fresh, frozen or dried fruit fruits

Remember the cliché “an Apple a day keeps the doctors away” well, I am not able to function without a banana in the morning, whether it is in the form of a smoothie, a fruit bowl, or plain in an airport coffee shop. I make it happen. In fact, a popular weight loss diet in Japan, is entirely based on having a banana and room-temperature water for breakfast, and then eating a normal lunch and dinner.

In addition, fruits like pineapple and papaya are diuretic, detoxifying and delicious. 

Replace artificial condiments

Substitute ketchup, mayo, sauces, etc for natural solutions like oregano, cilantro, rosemary, vinegar, olive oil, lemon, garlic, pepper, etc. You can also use real herbs, you will love the flavor and scent.

👉 Tip:

Embrace farm to table

I have my own oregano and basil plants on a Hydroponic indoor garden. But I have also done it in the past by placing small plant pots on my kitchen window. It looks very cute and is functional. You can do the same with your favorite herbs.

Don’t drink your calories.

It is important to stay hydrated during the day with water; You can add a drop of lemon to make it more fun. In addition your should incorporate natural drinks like green tea and coffee (without high calorie additives and/ or artificial sweeteners) and quit drinking sodas, energy drinks.

👉Use common sense
Start by reducing or eliminating fried foods, foods high in sodium such as as deli meats, and foods with added sugars like cookies and packed snacks.

I hope you enjoyed the tips and can start practicing soon.