No beating around the bush or flowery prose and promises. With Hashem’s help, these 18 – “Chai” or the numerical value for “life” in Hebrew – are marching orders for good health. By implementing all or even a segment of them – you will put yourself into shape, lose fat, feel your best and look great.

The “Chai” Plan

1. Eat veggies and protein for breakfast. To build muscle, you need adequate protein. Try an omelette, a chunk of baked salmon or sardines with a green salad that includes leafy veggies and celery. Empty carbs like cornflakes breakfast leave you starving by 10 AM. But, the veggie and protein breakfast will have you satiated well past noon. What’s more, good morning fuel boosts metabolism.
2. Brush your teeth after every meal. It’s great for your dental health and curbs appetite.
3. Cut out both sugary drinks and fruit juices. They add loads of carbs and calories that are the #1 enemy to weight loss.
4. In continuation of #3 (above), drink plenty of water. Cold water especially causes your body to burn calories in order to maintain your 98.6F body temperature, so don’t spare the ice.
5. Lift heavy weights. Incorporate resistance training into your workout routine. This can also be such bodyweight exercises as pushups, pullups and squats. The more you build muscle mass, the more you increase your metabolism.
6. Move more. Walk (30 min./day at least, 5 days a week) as much as you can; climb stairs rather than using the elevator (super cardio!), and carry packages home from the store. Be imaginative!
7. Cut out all white sugar. Use only natural sweeteners such as dates and unprocessed honey, sparingly as well.
8. Substitute all white flour for whole grain flour and whole grain foods. Try spelt, it’s the king, because it can’t be GMO’d and your digestive system loves it! Whole grain wheat, oat, rye and barley are other good choices. Don’t forget though that all these grains have gluten and are not for the gluten-sensitive population.
9. Don’t purchase manufactured foods. They’re full of substances that the body doesn’t know how to process and digest; as a result, the inhibit weight loss.
10. Cook and eat at home rather than eating at restaurants. You’ll improve your health and save tons of money.
11. Make small steps forward and realistic goals. Reach them and feel the satisfaction of progress. Then set the bar higher.
12. Give yourself incentives.  As you reach your interim goals, buy yourself new workout shoes, a new clothing article or a new piece of workout equipment.
13. Track your activity. Keep an exercise and weight log, and monitor your progress, particularly weight and percentage of body-fat.
14. Have a weekly cheat day. On Shabbat, eat what you like and enjoy, then go right back on regiment the next morning. But, don’t go crazy and keep white sugar off the cheat list.
15. Improve posture. By sitting up straight, practicing Pilates. walking and standing taller, you engage your core and burn more calories, so be conscious of your posture and don’t slouch.
16. Vary your workouts. Do different types of exercise on different days, and keep yourself motivated and interested.
17. Do not look, compare yourself or compete with anyone else. Just as your fingerprints are unique so is your body, and even more so, your soul. Don’t compare yourself with anyone else. And, don’t be jealous of anyone else’s do-or-can’t-do capabilities. The Path to Your Peak will help you tremendously in this area.
18. Get a coach. Someone professional and reliable whom you trust is vital in helping you reach your highest potential.

Live It, Don’t Wear It

The Chai is not a chain to wear around your neck. It’s a plan good health. Give it a go and let us know your progress. Feel free to send us your success stories. My blessings for your great health and warmest regards, LB