52 Healthy Habits

1. Think 9 per day - 5 servings of vegetables and 4 servings of fruit
2. Think is 3s - 3 servings of fruit/veggies breakfast, lunch, dinner
3. Make snacks count - add one fruit/veggies to each meal and one to each snack mid-morning, mid-day, mid eve.
4. Take Juice Plus+
5. Measure your food into serving sizes before putting on your plate.
6. Read food labels - check for serving size
7. Avoid cereal for kids - more sugar, less fiber and more salt than adult cereal
8. Look for cereal more than 3 gms of fiber, less than 6 grams of sugar, less than 120 mg of salt
9. Read food labels - check for salt - current recommendation 2 grams
10. Avoid Trans Fats (hydrogenated oils) - recommendation "0"
11. Be skeptical of "Qualified Health Claims" - not based in scientific research
12. Eat more omega 3 fats
13. Eat less foods with cholesterol - all foods made from animals and Hawaiian oils
14. Read food labels - look for hidden sugars - current recommendation 125gms/day
15. Sweeten with honey, maple syrup, molasses, agave nectar, stevia
16. Avoid foods sweetened with High Fructose Corn Syrup
17. Avoid sulfates - used as a preservative
18. Food label - the shorter the ingredient list the healthier the food
19. The easier the food is to prepare the less healthy it is ie. freezer ect.
20. Be weary of "Smart Choices" program used on front of packaging - science is not objective.
21. Take Vitamin D3 - buy organic
22. Avoid poly-chlorinated biphenyls (PCB's) in your food - health risk: cancer
23. Reduce your food intake by 100 calories per day and lose 1 lb. per month (3500 cal = 1 lb of body weight)
24. Drink enough water cal body weight divided in 1/2 = ounces.
    
25. When exercising drink 2 cup of water for every 20 minutes of exercise
26. Eat one vegetarian meal per week
27. Eat at home
28. Limit eating at restaurants to 2 times per week or less.
29. Have ready to eat healthy snacks in and out of the refrigerator
30. Travel with healthy snacks and water in your car - just in case
31. Schedule meeting over a beverage - not food
32. Take omega 3 supplement - organic and mercury free
33. Investigate supplements before you take them www.consumerlab.com
34. Add soy it is heart healthy and cancer protective
35. If you drink bottled water, buy a water filter
36. Avoid MSG
37. If you use artificial sweeteners ...stop.
38. Reduce beef, milk, cheese in your diet ... health risk: linked to cancer
39. Reduce sugar ... health risk: linked to cancer