To improve some bad habits that are acquired throughout life and that can harm health, it only takes 21 days to intentionally reprogram the body and mind, having better attitudes and following rules until, after 21 days, they become automatic and natural.
So, for your life to improve in several ways, follow some very simple and practical strategies to adopt, one a day, and thus improve your habits and your health.
21 days to improve your health
The 21 tips to improve your health are:
Day 1: Lunch and dinner in 20 minutes: The brain takes about 20 minutes to understand that your stomach is full and only after that does it send a message that you don't need to eat anymore, inhibiting hunger. Therefore, it should take at least 20 minutes to finish lunch or dinner, chewing slowly favors this process.
Day 2: Say no to the soda: The regular soda is rich in sugar, only 1 can can contain 10 cubes of sugar, which are totally expendable calories, but even the light or zero soda does not bring health benefits, moreover at the time of meal should not drink more than 100 ml of water, preferably.
Day 3: Nutritious breakfast: Having a tasty and nutritious breakfast is important to reduce anxiety and the desire to eat something tasty during the day. Some good options: coffee with milk + bread with cheese + a slice of papaya or a small cup of yogurt with granola + a cup of coffee, on the busiest days.
Day 4: No ready-made sauces: The most suitable sauces are: avocado base, yogurt and garlic, chickpea paste and sesame butter. Other sauces are not recommended because they are rich in fat, which in addition to favoring abdominal fat, clog the veins.
Day 5: Eat fruit instead of sugary snacks: A good example of a snack is a bowl of cereal with a piece of fruit. You can vary the fruit each day and leave the usual apple, pear or banana. Gradually you will get used to the taste and having easier to eat fruits daily. Even though the fruit has sugar, it is a healthier option than any carbohydrate like cake or potato bread, for example.
Day 6: Drink 4 glasses of water: Drinking 4 glasses of water a day ensures hydration and softens the stool avoiding hemorrhoids. The first glass can be immediately upon waking, with half a squeezed lemon, the second glass should be around 11 am and can be water flavored with mint, strawberry or cucumber. The third glass should be in the middle of the afternoon and the last before bedtime, even if you are not thirsty.
Day 7: Have lunch in 25 minutes: Enjoying the moment of the meal and eating slowly helps with digestion and eating less. So saliva is produced in greater quantity, digestion is easier, you drink less fluids at the moment and eat fewer calories.
Day 8: Meatless day: Removing meat from just 1 day a week is a great option to increase the consumption of more vegetables and make a detox. On that day you can enjoy and not consume cow's milk and its derivatives. How about trying something new? Have you tried quinoa or bulgur? How about eating asparagus or seaweed? These foods are very nutritious and trying new foods is an incredible experience.
Day 9: Go for a walk for 20 minutes: Walking for 20 minutes improves cardiac function, physical and mental disposition. Think that it only takes 10 minutes to go, and another 10 minutes to come. If you already walk once a week, go to 2 and then 3.
Day 10: Drink 6 glasses of water: By increasing the amount of water ingested you better educate the intestine, the skin becomes softer and you don't feel too hungry and still reduces the risk of urinary tract infection.
Day 11: Walking: When you go on foot or on a bicycle you move around more, expend more calories and improve your blood circulation, strengthening your heart.
Day 12: Decrease the white sugar of your life: Sugar is high in calories and increases blood glucose. Best options are demerara sugar, coconut sugar, brown sugar or stevia, but always in small quantities.
Day 13: Peel more and unwrap less: Packaged foods are rich in additives, dyes and flavorings that keep them on the supermarket shelves longer. The way out is to peel more and unwrap less.
Day 14: Sleep well: Resting properly helps maintain concentration and mental health, avoiding fatigue and excess. So set the alarm for 7-8 hours of sleep.
Day 15: Drink 10 glasses of water: 1 glass in the morning on an empty stomach, 3 glasses in the morning, 3 glasses in the afternoon, 1 glass before bed, 2 glasses at the gym or during the walk.
Day 16: Eat in 30 minutes: You can eat in 25 minutes, and this is a huge victory! Now take the time to add another 5 minutes to your meal. Eating calmly brings well-being to the soul.
Day 17: Say no to salt: Aromatic herbs go beyond laurel, parsley and coriander, in addition to reducing salt they add a special touch to your dish and make each meal a special moment.
Day 18: More fiber in your life: By eating fiber you regulate the intestine, lower cholesterol and lose weight. Good options are oats, unpeeled fruits, flaxseed and wheat bran.
Day 19: Try a detox soup: The detox soup is light and helps to deflate the body, has little salt and is great for you not to stick your foot in the jackfruit during dinner.
Day 20: No ready-made food or fast food: Prepare your own meal with real and super nutritious foods, and always avoid frozen foods, which are full of toxins that make you fat and are bad for your health.
Day 21: Superfood: Chia seeds, açaí, blueberry, goji berries or spirulina, are some examples of superfoods rich in fiber, vitamins and minerals, which help to complete and enrich the diet.
Try 1 a day and change your life for the better.
