May 183 min read

Living a Healthy Lifestyle: It’s Not Rocket Science, It’s Common Sense. How the Power of 13 can help.

Updated: Jun 7

Coach Paris here! Today, I want to share with you the simplicity and power of living a healthy lifestyle. It’s not about complex diets or extreme fitness routines; it’s about basic, common sense actions. That’s where the Power of 13 comes into play. These 13 principles are your guide to a balanced and healthy life. Let’s dive in!

The Power of 13 Explained

Cut Portions in Half (Except Vegetables): Start by cutting your portions in half for everything but vegetables. This simple change can drastically reduce your calorie intake while ensuring you're still fueling your body with the nutrients it needs.
Move at Least 30 Minutes Per Day: Whether it’s a brisk walk, a bit of yoga, or a dance session in your living room, moving your body daily boosts your mood and overall health.
Sleep at Least 8 Hours Each Night: This is non-negotiable! Quality sleep is the foundation of good health. It helps regulate your hormones, improves your brain function, and repairs your body.
Track Your Food and Your Feelings: Keeping a diary of what you eat and how you feel can highlight patterns that affect your eating habits and help you make healthier choices.
Double Your Vegetable Intake: Vegetables are packed with vitamins, minerals, and fiber. Doubling your intake supports digestion and boosts your immune system.
Stretch “On Purpose” 10 to 15 Minutes Every Day: Stretching improves flexibility, reduces stress, and can lead to fewer injuries. It’s a simple practice with powerful results.
Read Something Positive for 15 Minutes Every Day: Feeding your mind positive thoughts can improve your outlook on life, increase your happiness, and lead to a healthier lifestyle.
Learn About and Incorporate Healthy Fats Each Day: Healthy fats like avocados, nuts, and olive oil are essential for brain health and energy levels. They keep you feeling full longer, too!
Eat Fruit, Portion-Controlled, Each Day: Fruits are a great source of vitamins, but their sugar content means portions matter. Enjoy them in moderation.
Create Boundaries and Enforce Them: Setting and maintaining boundaries is crucial for mental health and stress reduction. Know your limits and stick to them.
Weight-Bearing Activity 15 to 30 Minutes Per Day, 2 Days a Week: Activities like walking, lifting weights, or doing yoga strengthen bones and muscles, and improve balance and coordination.
Limit White Foods: Reduce intake of sugar, salt, flour, rice, and pasta. These can spike your blood sugar and lead to energy crashes.
Pause and Be Mindful Every Day: Mindfulness helps you recognize when you’re satisfied, reducing the chance of overeating. It also lowers stress and improves emotional regulation.

Implementing the Power of 13

Here’s how to start incorporating these principles into your daily life:

Morning Routine: Stretch for 10 minutes, read something positive, and enjoy a breakfast rich in vegetables and healthy fats.
Daily Habits: Move for at least 30 minutes and track your food and feelings to observe patterns.
Evening Routine: Prepare a portion-controlled dinner with plenty of vegetables, limit white foods, and ensure you get to bed for a full 8 hours of sleep.

Why It Works

The Power of 13 isn’t just a list; it’s a holistic approach to health. By focusing on simple, achievable tasks, you create a lifestyle that’s sustainable and effective. You don’t need a science degree to live healthily; you need common sense and a commitment to making small, positive changes.

Remember, the journey to health is individual, and the Power of 13 is flexible. Adjust these principles to fit your life and needs. Here’s to your health, with common sense and the Power of 13 guiding the way!

Invest in your Health TODAY