Staying Strong

Remembering these fun little sayings can help you stay motivated and on track with your healthy eating goals, and promote physical health through self-care.

"Let food be thy medicine and medicine be thy food." – Hippocrates

This quote by Hippocrates emphasizes the importance of using food as a means of maintaining good health and preventing illness. It suggests that the foods we eat can have a significant impact on our overall well-being and that we should prioritize a healthy diet as a form of preventive medicine.

One famous story about food involves former US President Bill Clinton. During his presidency, Clinton was known for his love of junk food, including fast food and McDonald's. However, in 2004, he underwent heart surgery and was advised to change his diet.

In a 2010 interview with CNN's Wolf Blitzer, Clinton shared a funny story about his post-surgery dietary restrictions. He said that while he was allowed to have chicken and fish, he was banned from having any red meat, cheese, or ice cream. He joked that he was "living on chicken breasts and turkey burgers" and that he had become "a pretty good cook."

Clinton then recounted a funny incident where he tried to cook a turkey burger for himself for the first time. He said that he seasoned the turkey patty with all the spices he could find, including cumin, coriander, and chili powder, but it still tasted bland. He then decided to add some mustard to the patty, but accidentally grabbed the wrong bottle and ended up squeezing out a big glob of horseradish instead. The result was a turkey burger that was so spicy, he couldn't eat it.

Despite the mishap, Clinton continued to experiment with cooking and healthy eating, and has since become a proponent of a plant-based diet.

Stay hydrated: Drinking plenty of water throughout the day can help keep your body hydrated and support optimal physical function.

Let me provide a serious approach to the importance of staying hydrated for promoting physical health through self-care.

Drinking plenty of water is essential for maintaining good health, as our bodies are made up of about 60% water. Water plays a crucial role in many bodily functions, including regulating body temperature, lubricating joints, transporting nutrients, and flushing out toxins. When we don't drink enough water, we can become dehydrated, which can lead to headaches, fatigue, dizziness, and even more serious health problems.

To stay hydrated, it is recommended that adults drink at least 8 cups (64 ounces) of water per day, but this amount can vary depending on individual factors such as age, gender, activity level, and climate. It's important to drink water throughout the day, not just when you feel thirsty, as thirst is a sign that you are already dehydrated.

In addition to drinking water, you can also stay hydrated by consuming other fluids such as herbal tea, milk, and fresh juices. However, it's important to limit your intake of sugary or caffeinated drinks, as they can have a dehydrating effect on the body.

Overall, staying hydrated is an important aspect of self-care and promoting physical health, so be sure to drink plenty of water and other fluids throughout the day to support optimal bodily function.

Drinking plenty of water is an important part of self-care and promoting physical health.

Here are some more fun and humorous ways to remember to stay hydrated:

✓ "Drink water like it's your job!" – A funny way to remind yourself to drink plenty of water throughout the day, as if it were part of your job responsibilities.

✓ "H2O is the way to go!" – A catchy phrase to remember the importance of drinking water to stay hydrated.

✓ "Water you waiting for?" – A humorous way to encourage yourself to drink more water and stay hydrated.

✓ "Hydrate like a boss!" – A playful reminder to drink plenty of water and take charge of your health.

✓ "Water: the original energy drink!" – A funny way to remind yourself that water is a natural and effective way to boost your energy levels and support physical function.

Remembering these little phrases can make it more fun and enjoyable to drink water and stay hydrated, which is an important part of self-care and promoting physical health.

"Thousands have lived without love, not one without water." – W.H. Auden

This quote by W.H. Auden emphasizes the crucial importance of water for human survival. It suggests that while people can live without love, no one can survive without access to water. The quote serves as a reminder of the essential nature of water and the importance of protecting this vital resource. It highlights the fact that water is not only important for physical survival but also for our overall well-being and quality of life.

Plan ahead: Set aside time to plan and prepare healthy meals and snacks in advance. This can help you avoid reaching for less nutritious options when you're short on time or feeling stressed.

Here are some strategies that you can use to dedicate time to plan and prepare healthy meals and snacks ahead of time:

• Schedule meal prep time in your calendar: Choose a day and time each week to plan and prepare your meals and snacks for the upcoming week. Treat this time like any other appointment in your calendar to make sure you stick to it.

• Make a grocery list: Before you go to the grocery store, create a list of the healthy foods you need to buy for the week. This can help you avoid impulse buys and stick to your healthy eating plan.

• Cook in bulk: Consider cooking large batches of healthy meals that can be easily reheated throughout the week. This can save time and ensure that you always have a nutritious meal available.

• Use meal prep containers: Invest in meal prep containers to store your prepared meals and snacks. This can make it easy to grab and go, whether you're heading to work, school, or the gym.

• Keep healthy snacks on hand: Prepare healthy snacks, such as cut-up fruits and vegetables or homemade energy bars, in advance so that you always have a healthy option available when you're on the go.

By prioritising good nutrition as a part of your self-care routine, you can nourish your body and support optimal physical health.

Remember, self-care is not a one-size-fits-all approach, and what works for one person may not work for another. It's important to find activities that you enjoy and that work for you, and to make self-care a regular part of your routine.

Here's a well-known quote about planning ahead by Benjamin Franklin: "If you fail to plan, you are planning to fail!"

One famous person known for his exceptional planning ahead abilities was Benjamin Franklin, one of the Founding Fathers of the United States. Franklin was a man of many talents, and he was known for his forward-thinking and innovative ideas.

One example of Franklin's exceptional planning ahead was his creation of a 24-year plan for self-improvement. In his autobiography, Franklin detailed his plan, which included a set of virtues that he wanted to cultivate, such as frugality, industry, and sincerity. He also outlined specific actions he would take each week to work towards these virtues.

Another example of Franklin's planning ahead was his involvement in the creation of the United States Constitution. In 1787, Franklin was one of the delegates to the Constitutional Convention, which was tasked with drafting a new constitution for the United States. Franklin recognized the importance of planning ahead for the future of the country, and he played a key role in shaping the final document. He was instrumental in drafting the compromise that created the bicameral legislature and helped to ensure that the new government would be strong and stable.

Franklin's planning ahead abilities also extended to his inventions. He was known for his innovative ideas and inventions, many of which were ahead of their time. For example, he created a lightning rod that protected buildings from lightning strikes, and he invented bifocal glasses that allowed people to see both near and far.

Overall, Benjamin Franklin was a master at planning ahead. His ability to think ahead and anticipate future needs and challenges helped him to achieve great success in his personal and professional life, and his legacy continues to inspire generations of people to plan ahead for their own futures.

"An empty stomach is not a good political advisor." – Albert Einstein

This quote by Albert Einstein means that hunger can cloud one's judgment and decision-making abilities. When a person is hungry, they may become desperate and make choices that they wouldn't make if they were thinking more clearly. Therefore, this quote suggests that it is important to address basic physiological needs before making important decisions.

3. Adequate sleep

Adequate sleep is crucial for promoting physical health through self-care.

Getting enough sleep helps our bodies repair and rejuvenate, improving our immune function, hormone regulation, and overall physical performance. It's recommended that adults aim for 7-8 hours of sleep per night, but the amount of sleep needed can vary depending on individual factors such as age, activity level, and overall health.

In addition to the amount of sleep, the quality of sleep is also important. Poor sleep quality can lead to fatigue, decreased cognitive function, and a weakened immune system. To improve the quality of your sleep, it's important to establish a regular sleep schedule, create a relaxing bedtime routine, and create a comfortable sleep environment.

Other tips for promoting good sleep include avoiding caffeine and alcohol before bedtime, limiting screen time before bed, and engaging in relaxing activities such as meditation or reading. If you're having trouble sleeping, it's important to talk to your healthcare provider to rule out any underlying health conditions that may be affecting your sleep.

Overall, adequate sleep is essential for promoting physical health and well-being through self-care. So, prioritise getting enough high-quality sleep and your body will thank you!

Here are some steps to prioritise adequate sleep for promoting physical health through self-care:

Set a regular sleep schedule: Try to go to bed and wake up at the same time each day to regulate your body's internal clock.

To establish a consistent sleep routine, you can take the following measures:

• Determine how much sleep you need: The National Sleep Foundation recommends that adults get between 7-9 hours of sleep per night. Determine how much sleep you need and set a bedtime and wake-up time that will allow you to get that amount of sleep.

• Stick to the same sleep schedule every day: Try to go to bed and wake up at the same time every day, even on weekends. This will help regulate your body's internal clock and make it easier to fall asleep and wake up.

• Create a relaxing bedtime routine: Establish a calming bedtime routine that you can follow every night. This could include taking a warm bath, reading a book, or practicing relaxation techniques like deep breathing or meditation.

• Limit caffeine and alcohol: Caffeine and alcohol can disrupt sleep, so it's best to limit your intake of these substances, especially in the hours leading up to bedtime.

• Make your sleep environment comfortable: Create a comfortable sleep environment that is conducive to sleep. This may include investing in a comfortable mattress and pillows, using blackout curtains to block out light, and keeping the temperature cool.

• Avoid screens before bedtime: The blue light emitted by screens can interfere with the body's production of melatonin, a hormone that regulates sleep. Avoid using electronic devices for at least an hour before bedtime.

• Get regular exercise: Regular exercise can improve sleep quality, so try to incorporate physical activity into your daily routine. However, avoid exercising too close to bedtime, as it can interfere with sleep.

Here's a funny way to think about the importance of setting a regular sleep schedule:

Think of your body as a pet that needs to be trained. If you feed your pet at different times each day, they'll never know when to expect their meals and may become cranky or lethargic. Similarly, if you go to bed and wake up at different times each day, your body won't know when to expect rest and may become cranky or lethargic. So, just like you would train your pet to eat at regular times, it's important to train your body to sleep at regular times too!

One famous person known for his unconventional sleep schedule was Leonardo da Vinci, the Italian Renaissance artist, scientist, and inventor.

Da Vinci was known for working long hours and often slept very little at night. Instead, he preferred to take short naps throughout the day, a practice known as polyphasic sleep. He believed that by taking short naps throughout the day, he could maximize his productivity and creativity.

Da Vinci's sleep routine was detailed in his journals, which included notes on his daily routines and habits. He would typically wake up before sunrise and spend the early morning hours working on his art or scientific projects. He would then take a short nap in the afternoon, usually for no more than 20 minutes, before returning to his work.

Da Vinci's sleep schedule allowed him to be incredibly productive and to work on multiple projects simultaneously. He was known for his ability to work on several projects at once, often switching between them throughout the day. He believed that by taking short naps throughout the day, he could recharge his energy and keep his mind fresh and focused.

Da Vinci's sleep schedule was not without controversy, however. Some historians believe that his unconventional sleep habits may have contributed to his poor health in later life. In his later years, he suffered from chronic pain and was unable to work as much as he had in his youth.

Despite the controversy, Da Vinci's sleep pattern remains an inspiration for many people today. The idea of taking short, refreshing naps throughout the day has been embraced by many successful people, from business leaders to athletes, who believe that it can help to boost productivity and creativity.

Create a comfortable sleep environment: Make sure your sleep environment is cool, quiet, and comfortable. Invest in a good mattress and pillows, and use blackout curtains or a sleep mask if necessary.

Creating a comfortable sleep environment is crucial for getting a good night's rest and supporting optimal physical health. Here are some tips to help you create a comfortable sleep environment:

• Keep your bedroom cool: Most people sleep best in a cool room, typically between 60-67°F (15.6-19.4°C). Adjust your thermostat or use a fan to achieve a comfortable temperature.

• Invest in a comfortable mattress and pillows: A comfortable mattress and pillows that suit your preferences can help reduce tossing and turning during the night.

• Block out noise and light: Use earplugs, blackout curtains, or a white noise machine to minimize outside disturbances that could interrupt your sleep.

• Keep your bedroom tidy: A messy bedroom can contribute to feelings of stress and anxiety, which can make it harder to fall asleep. Keep your bedroom clean and organised to promote a sense of calm and relaxation.

• Create a relaxing bedtime routine: Develop a relaxing routine before bed to help your mind and body wind down. This might include taking a warm bath, reading a book, or practicing meditation or deep breathing exercises.

• By creating a comfortable sleep environment, you can help ensure that you get the quality and quantity of sleep your body needs to function at its best.

"The best bridge between despair and hope is a good night's sleep." – E. Joseph Cossman

This quote is about the importance of sleep in maintaining good mental health. The speaker suggests that a good night's sleep can be a powerful tool in helping to overcome feelings of despair and cultivate a sense of hope. In other words, taking care of one's sleep needs can help improve one's overall well-being and outlook on life.

Avoid caffeine and alcohol before bed: Both caffeine and alcohol can disrupt sleep, so try to avoid them in the hours leading up to bedtime. There are several ways to avoid caffeine and alcohol before bed, including:

• Set a cut-off time: Decide on a time in the afternoon or early evening when you will stop consuming caffeine and alcohol. For example, you may decide not to consume caffeine after 3 p.m. and alcohol after 6 p.m.

• Opt for alternatives: Instead of consuming caffeine or alcohol, try drinking herbal tea or water in the evening. There are also many decaf coffee and tea options available.

• Avoid high-caffeine drinks: Some drinks, such as energy drinks and some sodas, contain high levels of caffeine. Avoid these drinks, especially in the late afternoon and evening.

• Be mindful of food choices: Certain foods, such as chocolate and some types of nuts, contain caffeine. Be mindful of your food choices in the evening and choose foods that are low in caffeine.

• Wind down before bed: Create a relaxing bedtime routine to help you wind down before sleep. This may include activities such as reading a book, taking a warm bath, or practicing relaxation techniques such as yoga or meditation.

• Consider the impact of alcohol: While alcohol may initially make you feel sleepy, it can disrupt your sleep later in the night. Consider reducing your alcohol consumption or avoiding it altogether before bed to ensure a good night's sleep.

Think of caffeine and alcohol like those rowdy party animals that just won't go home! They might seem fun at first, but if you let them stick around too late, they'll keep you up all night and leave you feeling terrible the next morning. So, if you want to catch some z's, tell caffeine and alcohol to hit the road early and enjoy a peaceful, restful sleep

"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." – H.L. Hunt.

This quote is about setting goals and making choices. It suggests that in order to achieve something, a person should first determine what they want and then be willing to make sacrifices to achieve it. The quote emphasizes the importance of establishing priorities and taking action to achieve them. It encourages people to be proactive and take responsibility for their own success by working hard to reach their goals.

But if you really love coffee and you can’t afford living without it, do not listen to me :) Being happy is more important! Coffee is not the worst thing in your life!

I understand that if your are reading my book you are looking for an answer How To Stay Strong – so refusing of coffee may make you stronger a lit bit but it is not 100%. While I understand that some individuals may have a strong attachment to coffee and other beverages containing caffeine or alcohol, it is important to recognize that prioritizing one's happiness over their health may not always lead to the best outcomes in the long run. While it is possible that indulging in one's favourite beverage may provide temporary pleasure or enjoyment, it's crucial to take into account the possible negative health outcomes and ensure that decisions are made based on knowledge and consideration of the potential impacts. In some cases, finding alternative ways to enjoy oneself may be a better solution that supports both happiness and overall wellbeing.

I want you to be STRONG and happy.

Limit screen time: The blue light emitted by electronic devices like phones and tablets can interfere with sleep, so limit your screen time before bed.

To reduce the amount of time spent in front of screens, here are some strategies to consider

✓ Set specific times of the day for checking emails, social media, and other online activities.

✓ Use apps or tools that limit the amount of time you spend on certain apps or websites.

✓ Keep devices out of the bedroom and turn them off at least 30 minutes before bedtime.

✓ Engage in offline activities such as reading, exercising, or spending time with friends and family.

✓ Practice mindfulness or meditation to help reduce the urge to constantly check your phone or computer.

Check out these humorous approaches to cutting down on screen time:

‣ Install a screen time app and let your phone scream "Get a life!" every time you exceed your daily limit.

‣ Create a game with your friends or family where you have to guess the plot of a movie or TV show without watching the trailer or reading the synopsis.

‣ Make a "screen time challenge" where you compete against your friends to see who can go the longest without checking their phone or using any screens.

‣ Take a shot of pickle juice every time you catch yourself mindlessly scrolling through social media.

‣ Make a bet with a friend that you can't go a whole day without using any screens. The loser has to buy the winner dinner at their favorite restaurant.

‣ Pretend your phone is a hot potato and pass it around to your friends. The person holding the phone when the timer goes off has to do a silly dance.

‣ Set a timer for how long you want to be on your phone, and when the timer goes off, shout, "I win!" and do a little victory dance.

‣ Make a game out of it by challenging your friends to a screen-time competition. Whoever can go the longest without looking at their phone wins a prize (or just bragging rights).

‣ Play "phone Jenga" by stacking your phones on top of each other like Jenga blocks. Whoever causes the tower to fall by reaching for their phone has to do a silly dare.

‣ Have a "phone-free" party where everyone has to put their phones in a designated spot and the first person to reach for theirs has to do a funny dare.

It's important to limit screen time for your health and well-being, but that doesn't mean it can't be fun! Consider taking a break from social media altogether for a set period of time to help break the habit of constant scrolling.

Engage in relaxing activities: Try engaging in calming activities before bed, such as gentle yoga or stretching, reading, or listening to soothing music.

Engaging in calming pursuits an important aspect of self-care that can help promote physical health. Here are some ways to engage in relaxing activities:

• Take a relaxing bath or shower: Soaking in a warm bath or taking a refreshing shower can help soothe your body and mind.

• Practice deep breathing or meditation: Focusing on your breath and taking deep breaths can help you relax and reduce stress.

• Listen to calming music: Listening to music can be a great way to relax and unwind. Choose calming music or nature sounds to help you unwind.

• Read a book: Reading a book can be a great way to escape into another world and take a break from the stresses of daily life.

• Spend time in nature: Spending time in nature can be a great way to relax and connect with the natural world. Go for a walk, hike, or simply sit outside and enjoy the beauty around you.

• Practice yoga or gentle stretching: Yoga and gentle stretching can help ease tension in your body and promote relaxation.

• Take a nap: If you feel tired or rundown, taking a nap can be a great way to recharge your batteries and feel refreshed.

Remember, engaging in relaxing activities is important for both your physical and mental health. It can help reduce stress and promote overall well-being.

Talk to your healthcare provider: If you're having trouble sleeping, talk to your healthcare provider. They can offer advice and guidance on improving your sleep habits and may recommend further evaluation or treatment if necessary.

Talking to your healthcare provider is an important aspect of taking care of yourself, as they can provide guidance on various health issues and help you stay on track with your health goals. Here are some ways in which talking to your healthcare provider can be beneficial: