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Save money and eat healthier by bringing your own lunch to work. Without realizing it, you just might find yourself eating better and exercising more. Food journaling is said to be a powerful keystone habit, one that has a ripple effect into other areas of your life. Apps like MyFitnessPal (it has one of the largest food databases out there) are incredibly easy to use, or you can use a trusty pen and paper. Write down every single thing you eat and drink. You can see a sample menu and shopping list here. It requires a lot of preparation and planning. It’s not easy to eat 9 cups of mostly veggies (I’ve done it). Maybe, for a change, hang onto your little indulgences like croissants and pasta, but add in the greens – lots of them.
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When we think about our diet, we focus on giving foods up instead of adding in the things that we should be nourishing ourselves with. Eat 7-9 cups of veggies every day (medium) I’m partial to smoothies because it incorporates all parts of the fruit and vegetables (where as juicers strip away a lot of the fiber and other vital nutrients).ĩ. It requires more planning, more chopping, more ingredients and, of course, a juicer or blender, but it’s a great way to pack in some greens and fruits in the morning. Start your day off with a juice or a smoothie. Make a green juice or smoothie every morning (medium) It’s even easier when you have dozens of apps and websites willing to help make meal planning easier such as CookSmarts, Plan to Eat or 100 Days of Real Food.Įat a good, healthy breakfast within an hour of waking up every single morning ( like this person).Įvery day, whenever you remember, sit up straight. Once a week, set aside 15-20 minutes to plan your meals and grocery list for the next seven days.
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You can start with just one tooth on the first day, and then work your way up to two, four, one side, then the other. Whatever gets you flossing.īecause we all have nutritional deficiencies (mine are iron, magnesium and vitamin D), especially if our diets aren’t perfect.ĥ. Work your way up to flossing (and flossing thoroughly) every day. Food particles in our mouths (especially from processed foods or foods high in sugar) can become a breeding ground for bacteria that impacts not just the health of our teeth, but potentially for the rest of the body as well. Dental hygiene is more important than we realize. It’s so easy and painless but so very hard to do and do well. Whether it’s 8 glasses a day or half your body weight in ounces, water gives us energy, flushes out toxins, promotes weight loss and is one of the easiest, cheapest, and best ways to stay healthy without having to give anything up. Whether you do anything or not, the days are going to pass anyway.
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So, think about something you’ve always wanted to add to your life and try it for 30 days. And you just might have the courage to try something a little bigger. You might be a little healthier or smarter or saner. What matters is that a consistent action is taken, because it’s the small actions each day that build behaviors and habits that stick.Īnd once the 30 days are up, you’ll probably have learned something about the world, life or yourself. 30 day challenges are about trying something new, different, healthy, fun, or even crazy every day for 30 days which, incidentally, is the approximate number of days it takes to form a new habit.ģ0 day challenges force you to do something every single day, even if that something is small.