Studies show that it takes 21 days to create a new habit! Make a commitment
to adopt each of the following rules for better health for 21 days. By doing
so, you will see a dramatic difference as you suppress unhealthy habits and
replace them with healthy ones. These basic guidelines represent simple lifestyle
changes that, without any other significant nutritional alterations, will dramatically
impact how you look and feel:
1. No carbonated beverages - Drink water (at least eight
- 8 ounce glasses/day) and fresh fruit juices.
2. No white flour products - Stick with grains as they come
from the earth: 100% whole grain products.
3. Cut back on processed sugars - Substitute Stevia or fructose
for other sugars, if you must use sugars.
4. Eliminate fried foods - Steam, bake or broil your foods.
5. Eat as many raw foods as possible - Aid in the digestion
of your food and add back enzymes, vitamins and minerals that are destroyed
in the process of cooking and preparation.
6. Exercise on a regular basis - Incorporate a consistent
program of exercise, by using the workout and exercise guidelines found in
the Optimal F.I.T.N.E.S.S. book:
* M, W, F: Exercise (strength training) and stretching
approx. 20 minutes each
* T, Th, Sa: Stretching and favorite activity approx.
20 minutes each
* Sunday Rest
7. Supplement needed nutrients - Based on your needs and
as recommended by your health care professional, supplement the nutrients
you need for optimal health.
8. Other - List here any other lifestyle change that you
would like to improve. For example, "no caffeinated products".
