10 Healthy Habits

February 28, 2013 — Leave a comment

Heart Association

According to the American Heart Association over 65% of our nation’s population is overweight or obese.

Being overweight is a precursor to the common “Western” chronic diseases – cancer, heart disease, type 2 diabetes, strokes, hypertension and dementia. It is also an underlying cause of immune suppression, metabolic syndrome, chronic fatigue, anxiety, and depression.

Healthy Habit Exercise

Pick two items from the following list of 10 healthy habits.  Make a commitment to yourself to follow them through the next 28 days.

Print out this list and circle the two healthy habits you have chosen. Put this list where you will see it often every day.

This is a health exercise – not a weight loss plan. A weight loss diet based upon these rules, without an understanding of the physiology pertaining to your body’s fat storage and fat loss management, would not be sustainable.  It would end up being nothing more than another chapter in a yo-yo dieting cycle.

Be sure and read health tip number 10 to receive a special bonus.

Choose two of the following healthy habits:

  1. If you are a person who skips breakfast and eats on the run, this is a good exercise for you to pick. Eat a nourishing breakfast every morning prior to 9:30 AM. “Nourishing” means a breakfast with protein, fruits, vegetables, and whole wheat or whole grain breads.
  2. Drink a full glass of water with every meal. Drink at least a total of eight 8-ounce glasses of water each day.
  3. Eat only foods that can sprout or spoil.
  4. Do not eat in any fast food restaurants or eat any food that is served to you through the window of your car.
  5. Do not eat any cookies, pastries, sweet treats, or anything you can buy in a bakery or doughnut shop.
  6. Do not eat any food that has a nutrition label where sugar is listed in the top three ingredients. There are over 50 different names for sugar – to see the list click here. How to spot hidden sugar in nutrition labels – Harvard School of Health click here
  7. Do not drink any drinks that contain sugar or artificial sweeteners. This includes sodas (regular or diet) and fruit juices (orange juice, apple juice, cranberry juice, etc.).
  8. Do not put sugar or any type of sweetener in your drinks – coffee, tea, other.
  9. Do not eat anything while watching a screen (TV, computer, tablet, smart phone, etc.).
  10. Pick a rule from Michael Pollan’s book, Food Rules. I do not know why this book is available free in a Pdf file on the Internet; but, I am including a link to that source. I highly recommend Michael Pollan’s books, including New York Times bestsellers, In Defense of Food and The Omnivore’s Dilemma.

Pdf download of Michael Polllan’s   Food Rules – click here.

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