Let me tell you about a moment I had last week. Picture this: I was rushing through my day, juggling work, errands, and trying to squeeze in a quick meal. I sat down to eat but barely tasted anything because I was thinking about my next task. Halfway through, I stopped and realized I couldn’t even remember the first few bites I took. Sound familiar?

In our fast-paced lives, it's easy to lose sight of how we’re treating our bodies. We rush through meals, sacrifice sleep, and forget that our health is the foundation of everything we do.

That moment was a wake-up call for me, and today, I want to share with you five "commandments"—simple, yet powerful, principles—that can bring you back to the basics of true health.

1. Eat Slowly and Savor Each Bite

When was the last time you actually enjoyed your meal? We’re always in a hurry, but eating slowly is a game-changer. Taking your time allows your body to signal when it’s full, preventing overeating.

Plus, you'll appreciate the flavors and textures more, making your meals an experience rather than just fuel. Slow down, breathe between bites, and really taste your food.

2. Incorporate Lean Protein Into Each Meal

Protein isn’t just for bodybuilders. Whether you're aiming to stay full longer, maintain energy, or support muscle health, lean protein is your friend.

Think of things like chicken, fish, eggs, tofu, or legumes. By adding a portion to every meal, you're not just eating healthier, but also staying satisfied throughout the day.

Bonus? You’ll snack less!

3. Choose Whole, Less-Processed Carbs

Carbs get a bad rap, but not all are created equal.

The trick is to go for whole, less-processed options—think brown rice, quinoa, oats, and sweet potatoes.

These foods provide steady energy without the sugar spikes and crashes of processed carbs. Your body will thank you with sustained energy and better mood regulation.

4. Prioritize Sleep as a Non-Negotiable

We’ve all heard it: "You can sleep when you're dead."

But here’s the catch—if you don’t sleep now, you’ll feel like a zombie while you're alive! Sleep is when your body repairs itself, your brain resets, and your stress melts away.

Aim for at least 7-8 hours and protect that time fiercely. It’s not a luxury; it’s a necessity.

5. Balance is Key: The 80/20 Rule

No one is perfect, and your health plan doesn’t have to be either.

The 80/20 rule is about balance. Eat whole, nutritious foods 80% of the time, and allow yourself indulgences the other 20%.

That slice of cake or bowl of chips?

It’s fine—as long as it doesn’t become the everyday norm. This approach keeps you from feeling deprived and helps you stay on track long-term.

Reflection:

Which of these five commandments stands out to you the most?

Is there one you’ve been neglecting? Maybe you’re rushing through meals or sacrificing sleep for the sake of productivity.

This week, choose one of these commandments and make it your focus. Slow down, prioritize your health, and see how even small changes can lead to big transformations.

Here’s to a healthier, happier week!

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