The Habits: Daily and Weekly Checklists

Making the transition to a healthier diet and lifestyle can most effectively be achieved by understanding and then consistently practicing the most important health and nutrition fundamentals. I have attempted to explain most of them throughout the course of this book. Here is a simple checklist to help you remember the difference between the complementary habits and the insulting ones. I suggest you check this list twice daily, at the beginning and at the end of each day. If you minimize and/or completely avoid the insulting habits while practicing and optimizing the complementary habits you will succeed in gradually yet dramatically improving the quality of your health and life!

Primary habits to consider

  1. Check this list each morning
  2. Proper sleep last night? Any dreams? (record in your journal)
  3. Proper daily hydration
  4. Moderate exercise each day
  5. Conscious breathing exercise
  6. Therapeutic Abdominal Massage
  7. Selecting better quality food
  8. Selecting better quality beverages
  9. Improved preparation of foods
  10. Always sit down when you eat
  11. Always be calm when you eat
  12. Always say “grace” before and after meals
  13. Always eat slowly and chew
  14. Never eat to fullness; listen!
  15. Do not eat and run; relax first!
  16. Avoid cold foods and beverages
  17. Avoid eating anything late in the day
  18. Check this list before going to bed

Additional habits to consider

  1. Daily Redox Signaling supplement
  2. Daily superfood supplements
  3. Daily green drink plus
  4. Digestive enzymes before meals
  5. Probiotics before meals
  6. Anti-oxidant supplements daily
  7. Eat fruit separate from other foods
  8. 16 to 32 oz of fresh juice each day (optional)
  9. Cooked, whole grain cereal daily
  10. Lightly steamed vegetables daily
  11. Dry roasted seeds and nuts daily
  12. Small amount of cooked beans daily (optional)
  13. Raw fruits and vegetables daily (raw can be optional)
  14. Small portions of organic quality meat/fish when desired

Reduce and minimize these habits

  1. Dairy foods in general; milk, cheese, butter
  2. Beer, wine, alcohol
  3. Processed foods in general
  4. Baked flour products, bread, donuts, cookies, cakes, pies
  5. Processed/packaged breakfast cereals
  6. Deep fried foods
  7. Fast food restaurant food
  8. Carbonated beverages of any kind
  9. Sodas and diet sodas
  10. Candy bars and all other junk food snacks

Seek to eliminate these habits

  1. Microwave oven use
  2. Food additives and preservatives
  3. Food colorings and dyes
  4. Herbicides and pesticides
  5. Anything artificial
  6. Meats that contain antibiotics
  7. Meats that contain growth hormones
  8. Meats that contain pesticides
  9. Any foods containing GMO’s
  10. Drinking unfiltered tap water

Additional habits to consider

  1. Whole foods cooking classes
  2. Backyard organic gardening
  3. Join a local CSA group
  4. Growing your own sprouts
  5. Regular use of a juicer
  6. Periodic fasting
  7. Seasonal cleansing
  8. Natural fiber clothing
  9. Toxin free personal products
  10. Toxin free workplace and home

Self-evaluation habits:

  1. Colon transit time
  2. Two or three bowel movements per day
  3. Quality of bowel movements
  4. Fecal incontinence?
  5. Color of first urine of day
  6. Urgency of urine flow
  7. Quantity of urine flow
  8. Urinary incontinence?
  9. Body odor in general
  10. Quality of breath
  11. Skin quality
  12. Skin brushing
  13. Brightness in eyes
  14. Whiteness of white part of eye
  15. Overall aches and pains
  16. Moods
  17. Physical energy
  18. Mental clarity
  19. Memory
  20. My personal vision, mission and purpose in life!
  21. Am I living my life to the fullest?

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