Understanding and Managing Cravings for Processed and Sugary Carbs: A Journaling Exercise

I want to share something that has profoundly shaped my approach to health and well-being: the Rise Core Values. These principles, represented by the acronym RISE: Responsibility, Integrity, Service, and Excellence - offer a framework to guide decisions, actions, and personal growth. When I began my journey toward reclaiming my health, I lacked a clear structure to align my choices with my goals. Adopting these values has transformed my lifestyle and helped me stay focused on long-term success. I believe these values can benefit anyone striving to improve their health and overall quality of life. Responsibility: Taking Ownership of Your Health The first core value is Responsibility, which means taking ownership of your health and choices… In other words, stop making excuses. It's easy to blame circumstances for not prioritizing exercise, eating well, or managing stress. But the truth is, no one can make these changes for us. By taking control of what we can: our habits, mindset, and daily decisions, we empower ourselves to create better outcomes. Recognizing when we're making excuses allows us to realign with our goals and the person we aim to become. Integrity: Following Through on Your Commitments Integrity is about doing what you say you will do for others and yourself. Building trust with yourself is important in any health journey. For years, I struggled to stay consistent, which undermined my confidence. I noticed my confidence grew when I began keeping promises to myself, whether it was showing up for a workout or sticking to a meal plan. Each small win builds the foundation for bigger achievements and prepares you to face challenges with resilience. Service: Investing in Your Health to Serve Others Service means going beyond the minimum effort for yourself and others who rely on you. When we improve our health, we show up better for our families, friends, and communities. Inspired by Ed Mylett’s “one more” principle, I apply this mindset to wellness. Taking one more walk, preparing one more healthy meal, or showing one more act of kindness. This commitment to small, extra efforts can create lasting change over time, positively impacting those around us. It also builds the habit of showing up and reaching for your potential by doing more than average. Excellence: How You Approach Your Health is How You Approach Your Life Excellence is reflected in the idea that how you do anything is how you do everything. Paying attention to the small details of your health, like staying hydrated, prepping nutritious meals, or making time for movement, creates a ripple effect in every area of your life. Building the habit of excellence helps you show up at your best in any situation. These habits build momentum and inspire others to raise their own standards. By committing to excellence in your health, you set a powerful example for those around you. Implementing the Rise Core Values Understanding these core values is the first step, but living by them is where true transformation happens. Take some time to reflect on the type of person you want to be and the health goals you aim to achieve. If these values resonate with you, write them down and place them somewhere visible as a daily reminder. Let them guide your decisions, especially when faced with temptations to skip a workout or make less nourishing choices. These core values can serve as your compass, helping you stay accountable and focused on becoming the healthiest version of yourself. If you’d like more tips and insights on primal health and how to live a healthier life, consider signing up for my email list. You'll receive more information like this directly in your inbox.