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Are bad habits sabotaging your health? What better time to make some changes than a new season?  I love Fall, probably my favorite season, because it reminds me of how beautiful it can be to let go of the old and replace it with new and better things.

Studies show it takes 21 days to create a new habit and 90 days to turn those habits into a lifestyle.  Why wait until the new year to start taking care of yourself?  Start now and in 90 days you could have a new healthy lifestyle and feel renewed going into the new year.

Below are 7 bad habits that are keeping you from ultimate health.  If you have one or more of these habits, take steps to take care of yourself and reap the rewards of a healthier lifestyle.

#1 Not Drinking Enough Water

Did you know that adults are made up of 50 – 65% water, and our blood is 90% water? If you are not drinking enough water you are letting your body down.

You should be drinking at least half of your body weight in ounces of water each day. Example, if you weigh 160 pounds you need at least 80 ounces of water each day.

Need motivation? Studies show drinking half you weigh in ounces of water, you can boost your metabolism by 7%!

The benefits of drinking enough water:

• Hydrates your skin (who doesn't need younger looking skin?)
• Lubricates your joints (really helps with arthritis)
• Helps with digestion
• Aids in lowering blood pressure
• Good for your kidneys
• Weight loss
• Flushes toxins out of the body

I used to not like water because I drank diet coke or tea all day.  After making myself drink more water, now I like the taste and enjoy it. Keep a glass bottle or stainless cup with you all day and keep it full of filtered water.  You can add lemon to it if you need some extra flavor.

#2 Still Eating Low Fat – Stuck in the 90’s

Remember when the craze was to buy foods labeled “Low Fat”?  This way of eating introduced some horrible ingredients into our food. Some crazy things were done like replacing butter with margarine. Have you ever read the ingredients in margarine?

Margarine not only contains hydrogenated or interesterified vegetable oils, but it also contains several food additives, including emulsifiers and colorants. A process called hydrogenation has been used to harden the vegetable oils inside margarine.  Butter is simply churned cream and much better for you.

I think it is no accident that obesity dramatically grew in America after the low fat craze.

Throw out the margarine and low fat foods and replace them with healthy unprocessed foods. Avocados have received a bad rap in the past for being high in fat.  Avocados are some of the best fat you can give your body so don't shy away from them.

#3 Not Moving Enough

Exercise is one of the best things you can do for yourself.  This doesn't mean you have to go crazy and go out and run a marathon.  The goal is to move more than you are today, preferably 30 minutes per day, 3-5 times per week. The Mayo Clinic agrees that if you cannot get in one 30 minute walk, 3 ten minute walks a day is very beneficial.

Sitting has been called the new smoking and has been linked to heart disease, cancer, diabetes and even depression. If you have an office job like me, you sit all day and then if you watch several hours of TV each week or sit and scroll through social media,  it is taking a toll on your body.

Ways to move more

• Stand up during conference calls
• Walk or march in place while watching TV, even if just during commercials
• Keep 5 or 8 lb weights by your desk or chair to remind you to do few bicep curls
• Set your phone alarm for a morning and an afternoon break and go for a walk
• Do some squats when you are brushing your teeth
• Get a fitness tracker and join challenges to motivate you to get in 10,000 steps/day

#4 Eating a Diet of Processed Foods

Let's face it, we live in a world where convenience and speed are king.  This means when we get hungry, we grab the quickest and many times the cheapest thing we can find.  Unfortunately, these foods are full of chemicals and processed, striping out nutrients and leading to extra pounds

Start a habit of eating whole, non processed foods. Your body will thank you a million times over.  Once I stopped eating all the processed junk food, my joint pain stopped.  I would seriously wake up in the morning prying my fingers back due to joint pain and I woke up one day realizing I wasn't having to do that any more.

High fructose corn syrup, GMO ingredients and aspartame are chemicals found in processed food that our body does not recognize as food. When the body doesn't recognize food, it doesn't know how to digest it.  When this happens, those chemicals are stored in your joints and other areas in the body.

I also eat organic food whenever possible and the difference in the way I feel is unbelievable.  Don't ask why organic and whole foods are so expensive, ask how junk food can be so cheap.  Let that sink in for a minute – how is junk food so cheap?  I had rather pay a little more for food now and save on medical cost later.

I find good deals on organic foods at Kroger, Sprouts, local farmers' market and even on Amazon.  We have even started our own garden so we know exactly what is going into our food.  Shop sales to find the best deals.  I also didn't believe what a nutritionist told me once, but found out for myself that you will eat less when eating organic foods.  The reason? Your body is getting the nutrients it craves and it won't ask for as much food.

#5 Eating When You Are Emotional or Bored

Some people cannot eat when they get stressed or upset but I eat everything under the sun! Many of us eat when we get bored also.

Whenever you go to grab a snack, take a mental check. Are you really hungry or is this an emotional snack?  For some, keeping a food journal and recording your feelings when you eat helps.  For me, I try to drink a big glass of water and go for a walk or practice deep breathing. Taking time to evaluate what is really going on, may ease the hunger and let you forgo the snack.

#6 Smoking

if you are still smoking, I BEG you to stop.  I had horrible withdrawal symptoms trying to stop sodas so I cannot imagine how hard this habit is to break, but it is a life changer – literally. The research is out there along with resources to help you stop so I won't go into a long narrative about it here.

What I will tell you is my parents were both smokers and my dad passed away when I was 10 from a massive heart attack.  I also watched my mom suffer and die from lung cancer. If you love your family, please consider stopping so they don't have to watch you suffer from the effects of smoking.

You can visit CDC.gov for tips to quit smoking. Many employers offer incentives to stop smoking also.  Another piece of motivation – think of the money you can save.  After my mom finally stopped smoking, she asked me one day how she had so much money in her bank account.  I said “Mom, think about it, you are not spending it all on cigarettes”. She still couldn't believe it.

#7 Eating Too Much Sugar

“Research shows that sugar can be even more addicting than cocaine,” according to Cassie Bjork, R.D., L.D., founder of Healthy Simple Life. This was found in an article on Healthline.com and I totally agree.  I was eating way too much sugar each day and I feel certain this one factor that lead to my cancer diagnosis.

In 2016, Medical News Today reported on a study that showed that over half of mice fed a sucrose-rich diet developed breast cancer. Also, A biologic mechanism in yeast cells may explain the relationship between sugar and malignant tumors, according to a recent study published in the journal Nature Communications.

I feel so much better and have way more energy after cutting out sugar. I used to get that afternoon slump every day and needed a “sugar fix”.  Now, my energy levels seem to be more evened out.

This is not an easy habit to break, but it can be done.  For me, I started out slow, cutting back gradually. I started drinking my sweet tea, half and half and then eventually was able to drink it unsweetened.  I started eating almonds for snacks instead of candy and started a low carb, Keto friendly diet you can read about here.  A diet high in protein and good fat helps to break the sugar cravings.

Now It's Your Turn

Start today on at least one bad habit that is holding you back from achieving your health goals. After you master that one, add another.  Your body and your family will thank you. I still have bad habits I am working on, but slow and steady wins the race and I've come a long way.

Tell us in the comments below which habit will be your first to change.

To your health,

Jamie

P.S. I created a recipe book of over 20 of my Keto favorites, including a Keto friendly pizza. Go here to receive the book to your inbox along with future information and recipes.

Remember, I am not a licensed medical professional and the advice on this page is from my personal experience or from the experience of friends and family. You should talk with your medical professional about starting a new diet or exercise routine.