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    3 Simple Changes That Will Save Your Life

    This post could save your life. These 3 simple lifestyle changes saved mine. Today I am going to simply share facts with you. These facts (if you let them) will dramatically improve your quality of life. Making these changes can even increase your life span.

    1. Stop Smoking

    FACTS: According to the American Heart Association, cigarette smoking is the most important preventable cause of premature death in the United States, accounting for 440,000 of the more than 2.4 million annual deaths.

    Cigarette smoking causes lung cancer. In fact, smoking tobacco is the major risk factor for lung cancer. In the United States, about 90% of lung cancer deaths in men and almost 80% of lung cancer deaths in women are due to smoking. People who smoke are 10 to 20 times more likely to get lung cancer or die from lung cancer than people who do not smoke. The longer a person smokes and the more cigarettes smoked each day, the more risk goes up.

    Smoking also causes cancer of the voice box (larynx), mouth and throat, esophagus, bladder, kidney, pancreas, cervix, and stomach, and causes acute myeloid leukemia. Source.

    FACTS: One year after passing smoking bans, communities in North America and Europe had 17 percent fewer heart attacks compared to communities without smoking restrictions, and the number of heart attacks kept decreasing with time, according to a report in Circulation: Journal of the American Heart Association. Source.

    FACTS: If you quit smoking, you will:

    1. Prolong your life. According to the American Heart Association, smokers who quit between ages 35-39 add an average of 6-9 years to their lives. Smokers who quit between ages 65-69 increase their life expectancy by 1 – 4 years.

    2. Reduce your risk of cardiovascular disease. Quitting smoking reduces the risk of repeat heart attacks and death from heart disease by 50 percent or more. Quitting smoking also reduces your risk of high blood pressure, peripheral artery disease and stroke.

    3. Reduce your risk of developing a variety of other conditions including diabetes, lung cancer, throat cancer, emphysema, chronic bronchitis, chronic asthma, ulcers, gum disease and many other conditions.

    4. Feel healthier. After quitting, you won’t cough as much, have as many sore throats and you will increase your energy.

    5. Look and feel better. Quitting can help you prevent face wrinkles, get rid of stained teeth, improve your skin and even get rid of the stale smell in your clothes and hair.

    6. Improve your sense of taste and smell.

    7. Save money. Source.

    FACTS: What Happens When You Quit:

    After 20 minutes
    o You stop polluting the air
    o Your blood pressure and pulse decrease
    o The temperature of your hands and feet increases

    After 8 hours
    o The carbon monoxide level in your blood returns to normal
    o Oxygen levels in your blood increase

    After 24 hours
    o Your risk of heart attack decreases

    After 48 hours
    o Nerve endings adjust to the absence of nicotine
    o Your ability to taste and smell begin to return

    After 2 weeks to 3 months
    o Your circulation improves
    o Your exercise tolerance improves

    After 1 – 9 months
    o Coughing, sinus congestion, fatigue and shortness of breath decrease
    o Your overall energy level increases

    After 1 year
    o Your risk of heart disease decreases to half that of a current smoker

    After 5 – 15 years
    o Your risk of stroke is reduced to that of people who have never smoked

    After 10 years
    o Your risk of dying from lung cancer drops to almost the same rate as a lifelong non- smoker
    o You decrease the incidence of other cancers — of the mouth, larynx, esophagus, bladder, kidney and pancreas

    After 15 years
    o Your risk of heart disease is reduced to that of people who have never smoked

    If you smoke again (called a relapse) do not lose hope. Seventy-five percent of those who quit relapse. Most smokers quit three times before they are successful. If you relapse, don’t give up! Review the reasons why you wanted to become a nonsmoker. Plan ahead and think about what you will do next time you get the urge to smoke. Source.

    2. Maintain a Healthy Body Weight

    QUESTION: How many people get cancer by being overweight or obese? How many die?

    FACTS: In 2002, about 41,000 new cases of cancer in the United States were estimated to be due to obesity. This means that about 3.2 percent of all new cancers are linked to obesity.

    A recent report estimated that, in the United States, 14 percent of deaths from cancer in men and 20 percent of deaths in women were due to overweight and obesity.

    Colon cancer occurs more frequently in people who are obese than in those of a healthy weight. An increased risk of colon cancer has been consistently reported for men with high BMIs.
    Source.

    FACTS: Research has shown that as weight increases to reach the levels referred to as “overweight” and “obesity,” the risks for the following conditions also increases:

    * Coronary heart disease
    * Type 2 diabetes
    * Cancers (endometrial, breast, and colon)
    * Hypertension (high blood pressure)
    * Dyslipidemia (for example, high total cholesterol or high levels of triglycerides)
    * Stroke
    * Liver and Gallbladder disease
    * Sleep apnea and respiratory problems
    * Osteoarthritis (a degeneration of cartilage and its underlying bone within a joint)
    * Gynecological problems (abnormal menses, infertility) Source.

    3. Eat Whole Foods, Not Processed

    FACTS: The statistics are alarming:

    – One in three people will get cancer at some time in their life

    – Heart disease is the leading cause of death

    – Poor nutrition and physical inactivity together are the second
    actual cause of preventable death in the United States

    On the other hand new evidence shows that:

    – Eating five or more fruits and vegetables per day cuts cancer
    risk in half

    – People who eat more fruits and vegetables have a 30% lower risk
    of premature heart attack than people who eat a few

    – About 25% fewer strokes are projected for adults who eat 8 or
    more servings of fruits and vegetables per day

    – Fruits and vegetables may help keep blood sugar down and control diabetes.” Source.

    FACTS: Processed meat consumption results in 67% increase in pancreatic cancer risk.
    Source.

    FACTS: Inorganic phosphates are found in a variety of processed foods, including meats, cheeses, beverages and bakery products. They are added to increase water retention and improve food texture. Studies suggests a diet high in inorganic phosphates could speed growth of cancerous tumors and contribute to the development of tumors in those predisposed to the disease. Source.

    FACTS: Carcinogens in foods that may be naturally-occurring, caused by preparing or cooking certain foods, or added to it, include safrole, estragole and benzene. Processed foods such as sausages, bacon and canned meats contain high amounts of the preservative nitrite, another known carcinogen. Other carcinogens to look for in food products include:

    * acetaldehyde
    * acetamide
    * azo color and compounds
    * benzidine
    * bis (2-Chloromethyl) ether
    * cadmium
    * chlorinated parraffin waxes
    * 3,3-dichlorobenzidine
    * dichloromethane
    * hexachlorobenzene
    * polycyclic aromatic hydrocarbons
    * polychlorinated dibenzodioxins
    * polychlorinated dibenzofurans
    * sillica
    * trichloroethylene

    Though it is impossible to avoid every known carcinogen, to decrease risk of cancers and other illnesses, a balanced diet with more unprocessed, whole foods can decrease risk of some cancers and other diseases such as type two diabetes and heart disease. Source.

    FACTS: Nutrients in Whole Foods that Protect Against Cancer:

    1. Vitamin A: Strengthens the immune system. Essential for mineral metabolism and endocrine function. Helps detoxify. True vitamin A is found only in animal foods such as cod liver oil; fish and shellfish; and liver, butter and egg yolks from pasture-fed animals. Traditional diets contained ten times more vitamin A than the typical modern American diet.

    2. Vitamin C: An important antioxidant that prevents damage by free radicals. Found in many fruits and vegetables but also in certain organ meats valued by primitive peoples.

    3. Vitamin B6: Deficiencies are associated with cancer. Contributes to the function of over 100 enzymes. Most available from animal foods.

    4. Vitamin B12: Deficiencies are associated with cancer. Found only in animal foods.

    5. Vitamin B17: Protects against cancer. Found in a variety of organically grown grains, legumes, nuts and berries.

    6. Vitamin D: Required for mineral absorption. Strongly protective against breast and colon cancer. Found only in animal foods such as cod liver oil, lard, shellfish and butterfat, organ meats and egg yolks from grass-fed animals. Traditional diets contained ten times more vitamin D than the typical modern American diet.

    7. Vitamin E: Works as an antioxidant at the cellular level. Found in unprocessed oils as well as in animal fats like butter and egg yolks.

    8. Conjugated Linoleic Acid (CLA): Strongly protective against breast cancer. Found in the butterfat and meat fat of grass-fed ruminant animals.

    9. Cholesterol: A potent antioxidant that protects against free radicals in cell membranes. Found only in animal foods.

    10. Minerals: The body needs generous amounts of a wide variety of minerals to protect itself against cancer. Minerals like zinc, magnesium and selenium are vital components of enzymes that help the body fight carcinogens. Minerals are more easily absorbed from animal foods.

    11. Lactic Acid and Friendly Bacteria: Contribute to the health of the digestive tract. Found in old fashioned lacto-fermented foods.

    12. Saturated Fats: Strengthen the immune system. Needed for proper use of the essential fatty acids. The lungs cannot function without saturated fats. Found mostly in animal foods.

    13. Long-Chain Fatty Acids: Arachidonic acid (AA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) help fight cancer on the cellular level. They are found mostly in animal foods such as butter, organ meats, cod liver oil and seafood.

    14. Co-enzyme Q10: Highly protective against cancer. Found only in animal foods. Source.

    In closing: I truly hope that you will begin living these simple lifestyle changes. If you are non-smoker, not obese, and already eating whole foods, then I challenge you to help to spread this message to as many people as you can. All of the suffering and the disease mentioned above is not necessary. It can be prevented.

60 Comments

  1. Great post Dena. You’re so right when you start making the saving, instead of the spending, automatic it soon grows…and grows.

    Very, very inspiring 🙂

    1. @ Laura – Thank you so much for your kind words! Yes. After awhile saving becomes like an addiction. You can’t wait to see that number in your savings account growing & growing. I never though I would see ME become addicted to saving (and not spending)! But it is amazing what we can accomplish with some goal-setting & dedication.

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  5. Absolutely awesome Dena!!! What a story and what a how-to post!! I’ve learned to love the prospects of positive thinking, believing in yourself, and visualizing the reality that you want. It is those small steps that really transform a persons thought process. The negative thoughts people often have about themselves generally translate into reality because they start believing them. Once that happens the road to independence seems hopeless, therefore giving the person no reason to even try. One of the most important things I have learned about myself is that, often times, I am my own worst enemy. It is I, that limits my abilities and successes more than anyone else eve could. Once I learned that about myself, my life began to take a drastic and purposeful turn in the right direction. It was one of the most rewarding lessons EVER!!

    Great post Dena! Keep inspiring others to take control and grow into something they never thought possible!! I LOVE IT!!

    Evolution YOU-NIVERSITY baby!!! 🙂

    1. @ Brad – Thank you so much for your incredible, inspirational comment! You are so wonderful. I have said it before & I will say it again: I am so grateful to have friends like you. Your story & wisdom have been beautiful guiding forces to me throughout my own journey.

      I am so happy to hear that the power of positive thinking has been having such a profound impact on you, too. We are blessed to be creating these lives & to be helping other people get on their own paths. Thank you so very much — as always — for your support! 😉

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  16. Hey Dena I loved this post. I am working on getting my finances in order ad well I am working on paying off my credit card debt so I Amin a debt management right now. I am still in school so my student loans arenot going any where but I have found that I spend on fast-food and other things. I need to be more positive about what I want and stop being so pessimistic. I def loved your tips and congrats on having an abundant amount in your savings account I do not any savings and I need to realize that I need to save something and it will grow I had an ing direct account a very long time ago will have to open another one I will start to think differently about saving and my needs vs my wants

    1. @ Michelle – Thank you for your comment. I am so happy to hear that you are working to get your finances in order. It is such an important part of out health & well-being. I am not saying that we have to be wealthy, but we shouldn’t have to live with debt hanging around our necks, or with compulsive spending habits.

      You are right, taking a positive approach toward your situation will help you move forward. Visualize where you want to be and then take yourself there. You can do it! 🙂

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  23. Awesome post, (I know it’s old but i’m going through the archives for the first time ever) I was saving 1 thousand a month at one point too but somewhere along the way I lost control of my budget even though I just got a raise, I seem to feel like I have less money. I recently celebrated my first 10k saved, also!

    1. I know how you feel. Sometimes, when you start to make more, you also start to SPEND more. It’s a difficult habit to break. The key (in my experience) has been to stick to a budget/lifestyle and don’t start over-spending just because of the salary increase.

      Thanks so much for sifting through the archives, I really appreciate your presence. <3

  24. Thank You. After evaluating my bank account, my spending habits, and my credit report…This is what I needed to push me forward. Change is good and at times, change is what necessary.

  25. I will catch you in ten months… I am going on a cruise to Europe (my goal) and spending ONLY what I save from my 10,000 account. It is my one big dream purchase that I won’t apologize for, and I’m putting it out there so I am accountable to my dream (saving the money, and going on the cruise).

    1. Hi Trina — I started life coaching after I overcame anxiety and depression. I wanted to help others to do the same. 🙂

  26. Very inspiring just accidentally ran onto your blog and love it! By the dates of the first few comments I can tell this was written a few years back but i’m just wondering if you and your husband have kept this up. My wife and I started our savings journey and Mint.com is the best. We have reached the 10k mark but our ultimate goal is 100k!! Wish us luck!

    1. Thanks for stopping by. 🙂 Yes, this was years ago. We are still saving. 🙂 Simple living has helped greatly over the years. Best of luck in your quest to 100K!

  27. Hi i have seen your post a few weeks ago and it made me put some of your tips into practice and i must say that i feel much better for it, i have saved this in my favs and read it a couple of times a week ,thank you you have helped me get on the path to a better future.

  28. Great post. I’m retired on a fixed income. I pay myself $10 to $20 a day from my checking account to my savings. It might sound silly but each of us have to discover our own way of managing, and with a click of a mouse it’s easy. If that money stays in my checking account, I’m going to spend it and I know it.

  29. I absolutely LOVED reading this blog! It was very informing..each tip was very helpful. I took notes and plan on using each and everyone to my advantage to start saving and get on the road to financial freedom! I appreciate you taking the time out to write this blog!! I loved it! Thanks so much!!!!! I’ll be back in 6 months to let you know how your advice helped me save $10,000!!!!

    xoxoxoxo

    Mercedes!!! 🙂

  30. Thank you for this post,.. while it will take me longer to reach my first goal of $10K+ (12 months @ $850 mo) This Post gave me the added enthusiasm I needed to get focused and start saving! I enjoy watching the account grow & also paying down CC debt. Once my credit cards are paid off i’ll fully fund my savings and can reach the next milestone ($25K) faster!!

  31. Thank you for this post!! Im currently attempting to save 10k in the same amount of time. I have 64k worth of loans and a 50k salary job. I wanted to know how did you manage to pay your loans and save at the same time?

    Thank you in advance

  32. Great work on this! I changed my lifestyle when I decided to be a stay at home parent with my LEO husband. Practicing minimalism like you mentioned was super important! I wish more people thought like this and realized that there are more important things in life like family and love in life! Have fun in Paris!

  33. This doesn’t make any sense to me. I make less than $10,000 a year and you spend more than that in 6 months.

    1. I’m not sure that I understand your line of reasoning here, but this advice certainly is only applicable given certain income ranges. Also, I don’t spend more than 10K in six months. That would definitely completely destroy my budget.

  34. Hi! I am so glad to have found this 🙂 thank you for inspiring me to get my financial butt in shape! I agree with everything you’re suggesting. I do have a question – how did you manage paying off your credit cards and saving at the same time? I feel like this is where I get hung up the most. Thanks!

  35. Thanks for the inspirational post on how to save your money. I got a job now and was thinking of buying the latest gadget again but I now I know what my needs and wants. So I think I’d rather save it for my future.

  36. I am so happy that I stumbled upon this amazing article! I am 25 and I am finally at a point in my life where I am seeking financial freedom. I recently started a new job that pays pretty well so this is the perfect opportunity for me to pay off my debt and save like nobody’s business. I am A entrepreneur at heart so I took this job with a savings goal in mind so that I wont have to be stuck here for long but i refuse to leave without meeting my savings goal/ start up cost for my jewelry small business. Thank you for this beautiful insight! I feel Like I can do it after reading this 💗

    -Sydney

  37. This was super helpful! Thank you so much for sharing your advice 🙂 “spend responsibly and spend when it leads to long-term happiness instead of instant gratification” is my new life motto now! 🙂

  38. Seriously??? Visualization and thinking about abundance??? How about having a job… you neglect to even mention that as one of the steps… This is absurdly impractical. Not to mention the blatant sales attempt for Mint.

    1. Haha. Thanks for reading. No sales attempt. I didn’t even collaborate with Mint on this post. It’s just a tool that I used to use and found helpful. Cheers, mate and happy new year.

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