WATER, WATER, WATER

 

We all must consume at least 64 oz. per day of water. Proper hydration will allow the nutrients you consume to be properly utilized.  Dehydration is the #1 cause for daytime fatigue.

EAT 5-7 SRV. OF FRESH VEGGIES DAILY

​

Everyone has heard this before, but yet, as Americans, the majority of people fail to meet this requirement.  

A serving of green leafy vegetables= 2 cups

A serving of most other vegetables= 1/2 cup

GET OUT AND MOVE!

​

"An object in motion will stay in motion."  Our body is designed to move every day.  Aim for some type of activity 30 minutes each day (yes, 7 days per week).  Start with a brisk walk and then move into other forms of exercise.  Don't overdo it!

HAVE SOME DOWN TIME DAILY

​

Self-care is not the same as Selfish!  You deserve time each day that you can relax.  Turn off the phone, computer, and TV, enjoy a bath, read a book, play a game, engage in meaningful conversation...anything that can take your mind off your busy day!

GET 7-9 HOURS OF SLEEP NIGHTLY

​

The body needs time to rest and repair. While you are off dreaming, your body is busy repairing the damages that it has been exposed to. Darken your room, turn off noises, keep a routine and don't eat 3 hours before turning in for the evening to help improve your sleep. 

TRACK YOUR FOOD INTAKE DAILY

 

If there is one dietary secret to be told, this is it. You will be most successful if you track your foods each day.  A simple journal will keep you focused on eating all the right things!

WATCH PORTION SIZES

 

It is important to know proper serving sizes since everything that is seen now is "super-sized".  Some examples:

Drinks= 8 oz.   Meat/Poultry= 3oz.

Oils= 1 tsp.   Legumes=1/2 cup

Grains=1/2 cup  Fruit=1cup or 1 small piece  Vegetables=1/2-2cups

RECRUIT SUPPORT

 

Be sure your family and friends know what you are trying to accomplish and then ask for support.  An accountability or workout partner can help keep you focused when your motivation is lacking.

​

IDENTIFY YOUR FRIENDLY FOODS

 

"One person's food is another person's poison."  Food is information and it can relay powerful messages of health or illness.   Track your foods and make notes of how you feel when you eat them.  It may take up to 3 days to feel the effects of some foods!

​

BE KIND TO YOURSELF

​

Having the right mindset for a healthy lifestyle is half the battle.   Don't criticize yourself where you fall short, but instead keep record of all the great changes you have made toward a healthy new you!  Small changes eventually become big changes and new habits!