Health Tips Based on Experience

Hello, everyone!

I’ve been meaning to share an update on my health journey, but honestly, I’ve been a bit hesitant. Inconsistent posting has made me shy away from sharing, but I’ve realized that it’s an important part of keeping myself accountable and connecting with all of you.

Let me start by admitting that life has thrown plenty of excuses my way. Laziness, lack of focus, and endless distractions have often gotten in the way of my routine—and I know I’m not alone in this struggle.

A Reality Check: My Biggest Challenges

If I had to pinpoint my biggest obstacles, they’d look something like this:

• “I’ll do it later… tomorrow… or the next day.”
• Unexpected schedule changes.
• A constant battle with consistency.

Does this sound familiar? Life doesn’t always cooperate with our plans, but I’ve learned to adapt instead of giving up entirely.

The Wins I’m Celebrating

Here’s the good news: Despite all these challenges, I’ve managed to stay consistent with my food choices, and it’s paid off in a big way.

• My skin is fully healed. The wounds on my feet are finally gone, which is a huge relief!
• I’ve lost 3 kilos. Sticking to a disciplined diet has helped me see real progress.

How I’m Staying on Track

One thing that’s made a huge difference is sticking to a manageable daily routine for my diet. Here’s what I’ve been doing:

• I start each morning with 1 glass of warm water.
• Then, I have 2 glasses of a nutrient-packed smoothie, which I prepare 30 minutes before each meal.

Here’s my go-to smoothie recipe:

• 5 leaves of sweet potato
• 5 leaves of hot pepper
• 5 leaves of saluyot
• 5 leaves of bitter gourd
• 1 spoonful of moringa leaves
• 1 clove of garlic
• 1 slice of lemon
• 1 tablespoon of turmeric
• 1 slice of carrot
• 1 slice of cucumber
• 1 cup of water
• 2 saba bananas
• 1 lakatan banana
• 1 spoonful of honey

This combination has been a game-changer for my energy and overall health.

Adapting to Life on Board

Since returning to work on November 16, 2024, I’ve had to make some adjustments. Being on board a ship for six months means I don’t always have access to the same ingredients I do at home. But I’ve found ways to stay consistent:

• Ordering herbs like moringa online when they aren’t available.
• Tweaking my smoothie recipe to use what I have on hand.

Sticking to this routine has helped me maintain my progress, even in a challenging environment.

Why Prevention Matters

My journey has taught me the importance of taking small, consistent steps to improve my health. Preventing Type 2 diabetes has been a key focus for me, and here’s how I’m approaching it:

1. Maintaining a healthy weight. Even a small reduction in weight can make a big difference.
2. Eating a balanced diet. I prioritize whole grains, fiber-rich vegetables, lean proteins, and healthy fats while avoiding refined carbs, sugary drinks, and processed foods.
3. Staying active. While I’m not perfect with exercise, I know it’s essential for improving insulin sensitivity.
4. Managing stress. This is an ongoing challenge, but I’m working on it through small mindfulness practices.

Final Thoughts

While I’ve had setbacks with exercise and stress management, I’m proud of the consistency I’ve achieved with my diet. It’s been the foundation of my progress, and I hope my story inspires you to focus on what’s possible, even when life feels overwhelming.

Thank you for reading my health journey update. I’d love to hear your thoughts or suggestions on staying consistent, especially when life throws its curveballs. Let’s keep growing and improving together!

Reynaldo M. Oliva