My Daily Sanity Checklist

My Daily Sanity Checklist

My Daily Sanity Checklist is a sliver of information I prepared for myself and family.

Checklist serves as a reminder to to watch your lifestyle so you tick at optimal performance levels, both physically and mentally.

  • Get as much natural sunlight as possible. We have evolved hunting, gathering and working outdoors and our biochemistry is programmed as such.
  • Supplement Vitamin D during the winter months. Most of us avoid outdoors on the cold, rainy and snowy days and don't get enough sunlight. Your body produces vitamin D only when exposed to daylight.
  • Get enough sleep > 7 hours, get to bed before midnight to keep your sleep cycle and REM in check. Your deepest and most beneficial sleep happens around 1AM.
  • Immerse your feet into the grass, go for a swim in a lake, ground yourself to earth.
  • Turn devices with blue light back-lighting such as phones and tablets 2 hours before the bed. Blue light disrupts production of Melatonin and impacts many different processes in your body including brain detox.
  • Meditate at least 10 - 20 minutes daily, best in the morning as soon as you wake up. The benefits of meditation have been known for a very long time.
  • Practice no-mind for 15 seconds up to a minute several times a day. Can't stress the importance of being able to stop your thoughts and quiet down mind chatter. Who is running your show?
  • Hold 15 seconds up to a minute of consecutive positive thought to condition your brain for focus and positive thinking. You bring to your life what your dominant thoughts are. Do at 10 - 15 minutes of positive thinking in total everyday.
  • Play Lumosity or other brain games that help with neuroplasticity - hooking up new brain synapses.
  • Learn something new everyday.
  • Be grateful for something first thing in the morning - your kids or loved one sleeping next to you, beautiful morning, smell of fresh coffee, anything really. This sets the tone for the rest of the day on a positive note. Repeat the practice of gratefulness before going to bed. Total your accomplishments of the day and find more things to be grateful for.
  • Be present in the moment. Stop what you are doing and bring all your senses to the present. Thoughts pendling between the past and the future is what is causing your anxiety, fear, stress, overwhelm and other negative emotions. You can create your future only in the present moment, never in the past or future.
  • Before going to work or important meeting stop, close your eyes, imagine and say to yourself how you want to be towards others and yourself: be kind to others, be thoughtful, focused, productive, have all the energy needed to to do things you want to do...
  • Hit the gym, do yoga, go for a run, swim or a bike ride. Sitting is the new smoking. Exercise, be active, move around. Happiness is elusive when your body is failing you. Therefore, take care of your body, it gets you around and presents you to the world. Once your health is gone it is very hard to get it back. I know what I'm talking about.
  • Your body is an engine. If you put a crappy gas in the engine, it may run, but will miss, cough and suffer a premature death. Just like your car, put in the best fuel you can get. Go with high quality organic, Non-GMO foods if you can afford them.
  • Avoid processed foods like a plague. Processed foods are loaded with "stuff" that has no business in your body.  Eliminating toxic burden from your systems should be a priority.
  • Eliminate or severely cut down on sugar intake. Excess sugar has no business in your body. In a bit over 300 years we have gone from couple of pounds to over a 100 pounds of sugar per person per year. Other sources of sugar are fruits, honey, even dairy products. Add to the list starches, cereals, grains and alcohol as these get converted in your body to sugar spiking insulin levels and leading to insulin resistance, metabolic syndrome, thyroid issues, etc. Human body is not designed for a permanent glycosis. Sugar is a neurotoxin and a dementogen.
  • Reduce or eliminate grains especially wheat, barley, rye especially as these are quite rich with peptides of gluten that your body has no enzymes to break down. This can lead to all sorts of health issues leading to leaky gut and autoimmunity.
  • Be cognizant of your dairy product intake. Most milk products contain inflammatory proteins and sugar lactose. If you are going to consume dairy, find products from grass fed animals.
  • Increase intake of healthy fats, such as saturated animal fats, fish oil, coconut oil, olive oil. Stay away from oils loaded with Omega-6 and 9 fatty acids as these lead to inflammation if not offset by Omega-3 fats in correct ratio.
  • Adopt fresh veggies as your main staple. If you can't initially tolerate raw, steam for a very short time and keep reducing the steam time. Load with green, color and sulfur containing veggies.
  • Eat organ meats, loaded among other things with Coenzyme Q10 and B vitamins.
  • Don't forget an avocado a day. Loaded with beneficial medium chain saturated fats, 2x the potassium of a banana, almost no sugar and a lot of fiber.
  • Add to your diet seaweed, chlorella and spirulina, water greens loaded with incredible nutrients.
  • Eat live food as much as possible. Buy fresh produce. Avoid irradiated, smoked, factory cooked food or food loaded with artificial coloring and preservatives. Cook your ingredients on a gentle heat. Plan for some sushi or steak tartar from reputable sources.
  • Watch out for and control chronic inflammation.
  • Take cold showers for many health benefits. Use water as cold and as long as you can stand it. I do a minute at the end of every shower I take. Brain freeze is not uncommon.
  • Check out the contents of the beauty products you are using. You could be putting a couple of hundred chemicals on you before you step out of your house. Reduce your toxic burden, put on your skin only what you are willing to eat.
  • Most importantly, Love your bugs!!! - Eat as much fiber as possible - soluble and insoluble. Don't forget polyphenols in fruits and vegetables. Your gut microbiome is responsible for producing neurotransmitters, hormones, enzymes, vitamins and other essential compounds for you to function optimally. Give your bugs what they need to thrive, they will take care of you!

My Daily Sanity Checklist is our way to give back a little. I trust you will find this information useful. As a minimum it will serve as food for thought, triggering you to Google what I'm talking about.

Cheers to a healthy living!

Posted in Health, Mind, Wellness and tagged , , .

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