In, The Wellness Project: How I Learned to Do Right by My Body, Without Giving Up My Life, the writer explains the key factors needed to live a healthy life. The book is written in a way that even the laymen can benefit. The book never gets boring and is written fluidly. At the end of every chapter, the writer gives an overview of the section's highlights and yummy recipes for healthy meals. The writer presents a complete lifestyle which we can adopt to live long and stay healthy. Additionally, for our convenience, she has included a proper timetable and schedule for all our routine activities, such as diet, walking, and exercise. She guides us to observe even the minor things we are unintentionally doing wrong. She explains how to have a well-functioning body and calm soul, even if you have an autoimmune disease.
If you could tell someone to make just one lifestyle change that would have a profound effect on their general well-being, what would it be? The answers I got to my One Big Question (henceforth referred to as the OBQ) were surprising. People stopped talking about SoulCycle and superfoods and started talking about the bigger picture.
— Phoebe Lapine, The Wellness Project
'Insulin plays 'good cop' and 'bad cop' in your body', writes Brooke Alpert and Patricia Farris, the dietician-dermatology duo behind The Sugar Detox: Lose Weight, Feel Great, and Look Years Younger. 'It's the good guy when it jumps in to control the sugar riot in your bloodstream. Yet it's also the bad guy because, while it is controlling the sugar situation, it is depositing fat in places you don't want it, like around your belly.'
— Phoebe Lapine, The Wellness Project
'Replace the 'no pain, no gain' mantra with 'work smarter, not harder' when exercising,' said barre3 founder Sadie Lincoln in her response to the One Big Question. 'One simple and highly effective way to do this is to modify postures so you feel really good while you're working out and even better afterward.' In group scenarios, there's no shame in resting in child's pose, taking a water break ...
— Phoebe Lapine, The Wellness Project
The Wellness Project: How I Learned to Do Right by My Body, Without Giving Up My Life is a book by Phoebe Lapine, a renowned private chef. Lapine suffers from an autoimmune disease known as Hashimoto's thyroiditis, which affects the structure and function of the thyroid gland, hence impacting a wide array of bodily functions ranging from basal metabolic rate to complex gastrointestinal and neural functions. In this book, the writer narrates her personal experience of going from crappy food to nutrient-rich meals while keeping balance in her life.
Living like a social bee in the hustle and bustle of the busy streets of the United States and keeping your diet nutritious amongst all the junk food restaurants is more exhausting than it seems. The wise way to move towards a nutritious diet is to it take one step at a time. The first thing which we should focus on at the start of this healthy eating journey is "cleansing".
The best way to go about cleansing is by adding detoxifying drinks into your morning routine. For instance, the writer added a drink made from the juice of one lemon dissolved in lukewarm water. It certainly does wonders in cleaning your gut and liver.
The next important step is to examine your dietary habits and look for the hidden vices. For Lapine, three vices in her diet were sugar, caffeine, and alcohol.
Getting rid of these poisons is the main thing you will have to do in your journey to a healthy lifestyle.
Sugars are a form of carbohydrate which range from simple to complex and it is well-known that an excess of carbohydrates is harmful. They increase body weight, disrupt metabolism, cause a large amount of insulin-release, and excess carbs are stored in the form of chubby fat molecules.
If you check the ingredients of every processed food you eat, you will be amazed to notice how much sugar you are unknowingly consuming. Southern and Asian cuisines are especially high in sugar. You should opt for Mexican, Middle Eastern, Indian, or Greek foods because they have a lower sugar content.
Skip all the sweet juices and drinks. Avoid drinking fruit juices such as apple, peach, or grape. These sweet juices are high in sugar. Avoid drinking soda as well.
Raw honey has anti-inflammatory and anti-fungal qualities. So, if you cannot live without sugar, use raw honey as a sweetener.
Drinking too much alcohol can be bad for your liver and other organs.
If you do get lured towards alcohol, do not drink it without taking a bite of something high in fiber, like peanuts, cornflakes, or oatmeal. These high fiber foods slow alcohol absorption and save you from future misery. Now you may understand the reason behind bars serving peanuts and walnuts. Moreover, take a capsule of activated charcoal before going out if you are anticipating drinking. It will absorb the toxins.
Next on the list of vices is caffeine. It is only a myth that caffeine boosts the basal metabolic rate. Caffeine causes blood sugar and cortisol spikes. It competes for precious enzyme resources that process estrogen.
It is not easy to get the caffeine out of your system if you are dependent on it for waking up.
You should rather opt for a cup of green tea in the morning. Green tea is low in caffeine and high in antioxidants.
Up against the three vices, we have the three loveable attributes. They are water, exercise, and sleep. Drinking a lot of water does wonders to all the organs of your body, including the skin. Seven to eight hours of sleep saves you from many diseases and dark circles under your eyes. Exercise determines the basal metabolic rate of your body.
The next important thing is to cleanse your skin and dressing table of makeup and cosmetics. Start reading the product ingredients and find out what substances your cosmetics contain. From face washes to final concealers, nothing should be high on chemicals. Almost all makeup materials are high on chemicals, so you should not wear makeup. Go with the natural no-makeup look. Other people, and more importantly you, will accept the natural look eventually. Even if you deem it necessary to wear makeup, wash it off before going to bed with proper makeup removing oils. Wash makeup brushes regularly and use a separate towel for your face.
Moisturizers, lotions, and day-creams are things you cannot get rid of, as they stay on your body and face for a long time. You should be cautious while using them. Try to use moisturizers and lotions made of natural and organic ingredients. Do not use anything high in unhealthy chemicals.
Avoid applying deodorants directly to your skin. Apply them to your clothes instead. For men, studies have shown that deodorants decrease sperm-count.
Sunscreen is a mandatory care item. Ultraviolet rays are deadly and cancer-causing. You should use sunscreen whenever possible.
Assessing and analyzing yourself on your road to a healthy lifestyle is important. You should do your self-assessment by keeping a journal. Record all the food you are eating and try to slowly eliminate the bad food and add in the good food. Meat does the body no good. You can have occasional fish and salmon, but other than that, avoid taking in meat in all its forms. Try taking in more vegetables. You can start slow. To begin, 50% of your diet should be vegetables. An easy trick is that the brighter the vegetables are, the more anti-inflammatory they will be. What is fancier and healthier than a bright neatly cut and cooked bowl of vibrant veggies? If you are having trouble getting rid of meat, you can start by skipping meat one day of the week. You will eventually reach your goal. Do not substitute animal proteins with soy products. You can use almond and coconut milk in your smoothies and eat legumes if you are looking for proteins.
When you try to keep to a healthy diet, you will face a myriad of obstacles. It is necessary to address those problems if you want to stick to the plan. Let us discuss them one by one.
Breakfast is the most important meal of the day. What you take in for breakfast decides how your body is going to process the whole day. Go for a high fiber meal. Add cleansing drinks and green tea into your breakfast.
We have become so busy in our social lives and advanced in our technology that we prefer processed food. We like to have a glass of mango juice while watching our favorite TV show, but processed drinks are just sugar. You should stay away from them just like you should stay away from alcohol. Nothing can replace water. Water is there to quench your thirst. You should keep a water pitcher on your bedside table to measure your water intake and to remind yourself to drink more water. You can infuse the water with something like a cucumber slice or herbal tea leaves to get a nice aroma and flavor. Do not use plastic water bottles because plastics have hazardous chemicals. Use stainless steel bottles to carry water. You should have a home filter for drinking water. You should even use a filter on your showerhead because your skin can absorb toxins from unfiltered water. Most of us have PVC waterproof shower curtains but it is better to use fabric curtains. PVC curtains can also be a source of toxins that your skin can absorb.
Next on the list of things we should examine is salt. Iodine from salt is necessary for your thyroid. However, too much iodine is not good for you either. The writer suggests using Himalayan salt.
Spending most of our weekends in front of the TV, laptop, and drinking soda has made us obnoxiously sluggish and lazy. We need to change that. We can try the following tricks:
After you adopt simple measures to flex your muscles and move your joints, you will move on to the bigger step of incorporating actual exercises into your routine. You should keep the following things in mind:
The purpose of a good and balanced diet is to provide your body with a calm and comfortable environment to thrive in. Our endocrine glands and hormones are very sensitive to slight changes. You should try to keep track of them. Here is a list of things that you can do:
There is a myriad of habits you should be implementing for a sane mind and body. For example:
The whole purpose of your life should be to make yourself and others happy, which you cannot do unless you have a sane mind in a sane body. Thus far, we have talked about having a sane body and how it will indirectly give you a sane mind. Now it is time to talk about the things you should be doing to have a sane mind. You should start your day with cleansing drinks, a brisk walk, exercises, and meditation. Meditation is the key to having a sane mind. Adopt these practices to your schedule. Do all the parts of it as a ritual. When you are making progress towards bringing calm into your life, you will get comfort and your mind will be at peace.
Incorporate detoxifying drinks into your morning to cleanse your gut and liver. It will do wonders.
Try to get rid of sugar, caffeine, and alcohol as soon as you can.
Drink a lot of water, exercise, and have adequate sleep to stay healthy.
In this book, the writer has given a complete guide to living a healthy and long life by narrating her personal experiences. The writer is a private chef and suffers from Hashimoto Thyroiditis, an autoimmune disease. The writer has simplified things for her readers. The book itself clearly states the impact of exercise, sleep, water, alcohol, caffeine, and sugar on one's health. The best part of the book is that you don't lose interest and can read it all in one sitting. Additionally, the book does not ask you to go over the top in adopting a healthy lifestyle. A countryman with no amenities and a person living in a busy city can both adapt to the meal plans and lifestyle described.
The book can give hope and inspiration to all of us, regardless of age, gender, and medical condition. Likely everyone can benefit from living according to the prescribed program. Adopt this healthy lifestyle starting today and live a healthier life.
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