Written on 6/04/2008 by Alex Shalman, creator of the Practical Personal Development blog.

Please join me on a quick 60-second journey as we look into what's possible for you and your health. This isn't about losing weight (although getting healthier is sure to decrease your weight and body-fat percentage), and it's not about bulking up (unless you want it to be), the goal is to live a long, healthy, and energetic lifestyle.

"The trouble about always trying to preserve the health of the body is that it is so difficult to do without destroying the health of the mind."~G. K. Chesterton

0:60 Create The Possibility of Being Healthy
Understand that the only time is right now, so no excuse of 'I'll only cheat once', or 'I've been good all day, why not?', is going to be good enough. Each time you put food in your mouth, you must treat it as the most important time.

0:55 Differentiate Between Healthy and Unhealthy Foods
If it's a plant-based whole food it's good morning, night, and day. If it's full of grease and fat, it is a no go -- no matter what. Keep the meats lean, preferably chicken and turkey, and no red meats.

0:50 Take Inventory of The Refrigerator
Go through your refrigerator and food cubbies and look at the type of food that you are currently harboring. Compare this to the food that you decided is healthy -- get rid of the rest.

0:45 Water -- Choose
Make a decision that the only beverage that you will allow past your lips is water. It's the original, and is still the best. Forget sodas, processed juices, coffees, teas, and alcohols -- you'll be amazed by the difference.

0:40 Trade Inhaling For Chewing
Often times we're in such a hurry to feel satiated and go about our daily business that we forget that food is supposed to give pleasure. By taking the time to chew, we can love food and have it processed into easily digestible tiny bits at the same time.

0:35 Get Accountable
When your willpower is questioned, it helps to have people in your life to keep you accountable. This is the same reason why personal trainers are so effective -- because they make you do it. Figure out who is close enough to you to give you critical feedback.

0:30 Pledge To Under Eat
I'm not talking about starving yourself, I'm talking about eating to the point before you feel full. This point greatly aids in digestion and is the number one habit of people with quick metabolisms and low body-fat.

0:25 Eat Often
Hand-in-hand with not overeating is eating often. Having small meals 5-6 times a day that you might think of as snacks instead of meals. It will help you stay slim and keep you alert after your meals instead of lethargic (the tiredness after a big meal).

0:20 Say 'No'
Whenever an unhealthy food option presents itself, say no. Do not think of it as restricting yourself, think of it as an opportunity to strengthen your resolve to be disciplined and think of it as doing a really good thing for your health.

0:15 Consider Cardio
Cardio is great for losing weight (which could be a problem for people trying to bulk up) but it's absolutely essential to keep yourself healthy (especially a healthy heart). Commit now to walking at least 4 times a week for 30 minutes each time, or running 3 times a week for at least 20 minutes.

0:10 Breathe
Breathe because this has been an intense 60 seconds and because breathing will reduce stress, which will decrease the cortisol being released into your body, and ultimately decrease stress related diseases. Make a commitment to meditate for 15 minutes each morning when you wake up for ultimate stress relief.

0:05 Celebrate Victory
Do a little pre-victory celebration; you deserve it. You now know everything it takes to live healthy. All you need to do is go out there and do it.

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-Alex