Nine Health Habits for 2009

Nine Healthy Habits for 2009

1) Eat More Foods that Grow on Trees & Plants...
Eat less foods with Labels & Barcodes
-Average American-51% of Calories from Processed Foods
(cereal, bread,soft drinks, cookies, chips, ect.)
& Only 7% of Calories from Fruits, Vegetables, Legumes
-The Average Hunter Gatherer-65% of Calories from:
Fresh fruits and Vegetables, Legumes (2 lbs. of vegetables per day)
-Add, Add, Add so their is less room for the Bad
-Increase Health, Decrease susceptibility to illness, fatigue, & Lifestyle Diseases
-Bag of apples Challenge

2) Eat your Fats! Health Omega 3 Fish Oils
-Omega 3 is to your Nervous System like Calcium is to your bones
-Mountains of evidence for anti-inflammation properties
-Heart Health, Cognitive & Mood Improvement, Skin & Hair, and much more
-Supplementation-Nordic Naturals, Salmon-Wild & Organic, Walnuts, Canola, Flax
-www.omega-research.com

3) Get your Vitamin D
-Good News-It’s Required, Better News...It’s Free, Get outside
-Not Just for Bones-Research is showing it helps for the Immune system, Diabetes
Prevention, and Heart Health
-Supplementation may be necessary, Check with your Medical Provider on Dosage

4) Start a food Journal for 1-Week Every Other Month
-Bring a Consciousness to What You Eat
-Studies show those who kept a food diary lost more weight than those who didn’t
**Write down your mood after you eat each meal! Happy, Energy, Lethargic, Bloated!
For a 5 Day Food Journal, log onto www.TheSportsAndWellnessDC.com, tools tab

5) Manage Your Stress-Set Downtime each day
-Take time out each day for Mind Quieting Exercises
-Dis-engage from all forms of technology-email, cell phone, TV, internet, radio, ipod.
-Get outside in Nature, Listen to relaxing upbeat music, and Power Nap (20-30 min.)
-Meditate, Positive Visualization, ect.

6) Learn Something New! Lifelong Learning
-Read More Books than you did in 2008
-Take an Extension Course, join a group www.Meetup.com, Start a New Hobby
-Join a Non-Profit-Create purpose or become a Mentor...find a Mentor

7) Exercise-the most important meal of the day
Exercise is not a tool to be used to lose weight, its a requirement to express health
Your body requires motion and caloric expenditure to keep all of your systems running
properly and for longevity
The most underutilized and underestimated form of healthcare
-Benefits Directly with Increase Mortality, Decreased Lifestyle Diseases (Cancer, Heart
Disease, Diabetes, Obesity, Osteoporosis)

8) Enhance Flexibility & Balance
-Use it or Lose It!
-The odds of falling each year after age 65 in the United States are about one in three
-These Activities Help: Exercise, Tai Chi, Hiking, Sensible Shoes, Dancing
-Utilize Balance Challenging Devices-Swiss Ball, Balance Disc, Dyna-Disc, Foam rolls
vibration plates, or just 1 legged exercises

9) Practice Gratitude with a Gratitude Walk
-Best of Both Worlds, exercise-spirituality-stress relief wrapped up in one
-Take 10 minutes each day, amongst your busy schedule, & take a 10-15 minute walk
-Utilize these 10-15 minutes to focus on things you are grateful for- start at the basics.
Sight, hearing, walking, family, friends, employment, freedom, shoes, food, ect.
-You should feel mentally & spiritually energized! And you are exercising!

Now go and have the best year of your life! We only have one ticket on this ride called "Life", make it count!