My daily chant is Eat-Move-Sleep. These are my top priorities each and every day. Remember, we have 168 hours in a week. Do you want to spend time on the things that matter? Health matters. It is the foundation of well-being and finding life satisfaction. Yes, other areas of our day are just as important. These three areas need to be at the top. In this blog, the month of April will be about intentional living. Make choices that will help you reach your hopes, plans, and dreams.
Our bodies are like machines. They are meant to be used, worked, and stretched. The more we use our brain and body, the healthier we become.
” Eat Well. Move Daily. Hydrate Often. Sleep Lots. Love your Body.”
Unknown
Health matters most; without it, you cannot function optimally. I have shared with you that I battled chronic illness for most of my life. However, I transformed my lifestyle, changing patterns and listening to my inner voice and habits to become healthy. Did all the bad things go away? No! Yet, I am a very healthy version of my old self. I swear by this triad of needs; Eat – Move – Sleep. Today, I will refer to three books to discuss nourishing our mind and body.
- Eat Move Sleep: How Small Choices Lead to Big Changes, by Tom Rath.
- The Healthy Deviant: A Rule Breaker’s Guide to Being Healthy in an Unhealthy World, by Pilar Gerasimo
- Outlive: The Science and Art of Longevity, by Peter Attia, M.D.
Intentional living is a purposeful way of approaching life. It is about making conscious choices that resonate with your true self. Intentional living is not about perfection; it is about awareness. Remember, you design the life you want based on the choices you make. Intentional living promotes overall well-being.
Mindful decision-making, pausing and reflecting as we make choices. Does this align with your values and your goals? We say we do not have time, but we control our time. Prioritize what matters most.
We are working on a new way of thinking, reframing our thoughts, emotions, and behaviors. I will talk about Eat-Move-Sleep, using some very informative books as guides. Tom Rath’s book Eat Move Sleep: How Small choices Lead to Big Changes outlines three essential elements of health and well-being. Eating wisely, exercising regularly, and getting enough rest. All critical components of a healthier life and improving your overall quality of life. The book outlines three essential elements of health and well-being. Eating wisely, exercising regularly, and getting enough rest are essential components leading to a healthier life and improving overall quality of life.
Rath suggests making slight adjustments to your food; every bite you take is a small but essential choice. Increasing your movement throughout your day is critical. Sleep and rest are your restorative time, vital to your physical, emotional, and brain health.
In The Healthy Deviant: A Rule Breaker’s Guide to Being Healthy in an Unhealthy World,” Pilar Gerasimo combines sociology, psychology, evolutionary biology, functional medicine, and real-world experiences to present a fresh perspective on well-being. His self-help guide rejects the “one-size-fits-all” approach to dieting and health advice. Instead, it offers practical strategies and tools for achieving health on your terms.
The author, Pilar Gerasimo, introduces a 14-day Healthy-Deviant Adventure Program that includes powerful mindset shifts, daily practices, and tools to empower readers to take charge of their health.
Dr. Attia presents an operating manual for longevity in his book, Outlive, The Science & Art of Longevity. Dr. Attia pulls from the latest science to deliver innovative nutritional interventions, techniques for optimizing exercise and sleep, and tools for addressing emotional and mental health. Dr. Attia believes we must replace our outdated framework with a personalized, proactive strategy for longevity, where we take action now rather than waiting.
We are not talking about starting an exercise program or a new diet. We are discussing changing your lifestyle and resetting your mindset for permanent changes. The principles of this topic are widespread throughout self-growth, self-care, and medical information. First, these are the basic needs of your body and mind. If you do not meet these requirements, it could cost your health.
Small choices related to eating, physical activity, and sleep can accumulate over time, significantly affecting our overall health. Tom Rath emphasizes the importance of making sustainable changes to our lifestyle rather than relying on quick fixes.
All three books advocate for personalized health choices and provide practical tools. The impact of our daily choices on our health and well-being.
A Path to Intentional Nutrition
Eat, Move, Sleep by Tom Rath emphasizes the importance of small, intentional habits for a healthier and more fulfilling life. Rath states that every meal matters, every bite and drink count. The moment you ingest something, it moves to your body, creating positive or negative effects in various places.
Dr. Attia looks at the quality of our years, and the only way to create a better future is to set yourself on a better trajectory. His focus is from a medical perspective, and he talks about the “Four Horsemen: heart disease, cancer, neurodegenerative disease, or type 2 diabetes. The goal would be to live a heather lifestyle to improve our chances by avoiding these illnesses, which are often caused by poor lifestyle choices. Thus, can be improved by making better choices.
Pay attention to your body’s hunger and fullness cues. Savor each bite. Prioritize nutritional foods that support your body’s needs, work toward quality over quantity. Intentional eating isn’t just about physical health; it’s about nurturing your relationship with food, body image, and overall well-being.
Become aware of the quality of your food. It is best if you can prepare your own food. I am not a dietitian, but I lost over half of my body weight in part by cooking my own meals. If you become aware of the ingredients of your food versus your nutritional needs; you find that food outside of your house is usually filled with salt, sugar, oil, and butter. The ingredients that make the food taste great are the same ones that, if over-consumed, make us unhealthy and overweight.
Intentional Movement
How much you move affects your overall health and well-being. Think of exercise as medicine. The impact on your health is profound. Exercise plays an essential role in preventing and treating diseases. As little as 15 minutes a day of moderate activity can make a difference. But, more important, it is the hours of inactivity that hurt our bodies, sitting in front of the computer, or TV, and not moving. Make a habit of getting up often. When I first started my movement plan, I would set an alarm on my phone to trigger me to get up and move.
Regular exercise can improve your heart health, help you maintain a normal weight, reduce chronic conditions, and reduce stress. It makes you feel better, more optimistic, and motivated. Exercise improves your brain health and function. Your plan could be as simple as taking a walk every day.
Rath states that exercise is a wonder drug that hasn’t been bottled. Exercise is a way of keeping chronic pain at bay. Researchers have found that exercise enhances the expression of specific health-related genes. After an hour of exercise, they found that the activity altered the way DNA produces specialized muscle proteins and boosts metabolism. This change causes the muscles to burn more fats and sugars, which could reduce the need for a variety of medications.
Important Notice: It is best to check with your doctor before changing your exercise or diet. Your intentional living plan should include your doctor as part of your health plan. They are on your team.
Movement is not just about exercise; it is about limiting inactivity. Focus on avoiding long periods of inactivity. Sitting for extended hours can be detrimental to health. The solution is simple; don’t sit for more than an hour. Get up, move around, and break the sedentary habit.
Why is Sleep Important?
Sleep is not a luxury; it is a necessity. Sleep is a foundation of well-being, as it restores your body. The bottom line is that if we eat right, and move more, then we will get better sleep. When you do these things in combination, you will see an improvement.
During sleep, our bodies repair tissues, consolidate memories, and release growth hormones. It’s like a nightly reset button. Lack of sleep affects cognitive function, memory, and decision-making. Intentional Rest is a powerful tool for fighting illness, emotional balance, and energy loss.
Rath discusses your body’s 24-hour clock called your circadian rhythm which regulates your sleeping and waking cycles. Each organ has its own circadian clock genes that help you operate with efficiency all day long. When your biological clock is disrupted, it contributes to a host of issues, from weight gain to heart problems to depression.
Proper sleep contributes to your health and well-being by restoring your immune system and regulating your blood sugar. Quality sleep also promotes cardiac health.
Conclusion
“Take care of your body. It’s the only place you have to live in.”
Jim Rohn
Our bodies and minds are like machines in that they decline if we do not use them. Our bodies are complex, and functionality depends on how we maintain our body and mind. Just as machines rust when unused, our bodies and minds can suffer from nonuse. Once we start breaking down, illness and disease can take over our bodies and minds. Let’s not wage war with our bodies but move toward self-care and optimal quality.
Prepare your meals from a place of deep self-love. Choose foods that truly nourish you, both physically and emotionally. Make conscious choices, be self-aware, and develop a positive relationship with food. Choose the approach that resonates with you and supports your well-being!
Exercise is not just beneficial; it is essential for a longer, healthier life. Choosing to move increases our natural healing powers. It helps our bodies function at an optimal level. Lack of exercise has a negative effect on your body.
When we intentionally prioritize sleep, we practice what matters most regarding our bodies and minds. It’s not about perfection; it’s about creating a sleep sanctuary and listening to our inner cues. A well-rested mind and body contribute to well-being and wellness.
These three areas of intentional living profoundly affect our well-being and wellness. Balancing and developing a better lifestyle and habits can lead to weight loss, strength building, depression management, and stress reduction.
Dr. Attia’s book Outlive: The Science and Art of Longevity is a manual for increasing your health and quality of life. A roadmap to changing habits that tear us down. How can we move from a life that may speed up disease to a life working toward longevity? It is about the quality of your years.
Intentional living extends to every aspect of our lives, including what we put on our plates, how much we move, and how well we sleep. Small changes add up to significant improvements in health and vitality. Live intentionally by nourishing your body through mindful eating, regular movement, and restful sleep!
Let’s Get Intentional!
Recommended Reading
Eat Move Sleep: How Small Choices Lead to Big Changes, by Tom Rath.
The Healthy Deviant: A Rule Breaker’s Guide to Being Healthy in an Unhealthy World, by Pilar Gerasimo
Outlive: The Science and Art of Longevity, by Peter Attia M.D.
Citations
Photo by Anna Pelzer on Unsplash
Photo by David Clode on Unsplash