Ten Lifestyle Goals for Healthy Living

1) Get Adequate Rest Daily
--People with the best health and longevity get at least 7 to 8 hours of sleep daily
--Taking time for daily relaxation and recreation is also helpful to the body and mind
2) Get Regular Physical Activity
--Aim for 30 to 60 minutes of physical activity on most, preferably all days of the week
--Include strengthening exercise 2+ times per week to maintain a healthy lean body weight (for each pound of muscle you gain, your metabolism increases to burn an extra 30 to 50 calories each day)
3) Eat More Plant Based Foods
--Aim for at least 5 (up to 9 is recommended) servings of fruits and vegetables daily (You'll significantly lower your risks for cardiovascular disease, diabetes and cancer!!)
--Limit fatty meats and high cholesterol foods
--Peas, beans, nuts, and soy foods are good sources of plant protein!!
4) Eat More Whole Grain Breads and Cereals Daily
--Aim for at least 3 servings of whole grains daily (including bread, brown rice and oatmeal)
--Limit highly refined cereals such as white bread, pastry, white rice, and sugary cereals
5) Choose Healthy Fats
--Choose unhydrogenated vegetable oils and trans fat free margarine in place of animal and solid fats such as butter, hard stick margarine, and shortening
--Eat at least 1 serving of nuts daily (1 oz of nuts is a palm full, or 2 tablespoons of peanut or almond butter)
--Eat foods high in Omega 3 fatty acids daily such as flax seeds, walnuts, soy, or canola/ soy oils
6) Achieve/ Maintain a Healthy Weight
--A BMI less than 25 is ideal. A BMI of 30 or above indicates obesity and high risk for heart disease, diabetes, and cancer
--A waist measurement of less than 37 inches for men and less than 32 inches for women is ideal
--A waist measurement of 40+ inches indicates high risk for men and 35+ inches is high risk for women for heart disease, diabetes and cancer
7) Be Free of Dependence on Tobacco, Illegal drugs, or Alcohol
--85,000 people die prematurely every year due to alcohol
--Over 400,000 people die prematurely every year from smoking
--Drug use can lead to dependance that can destroy physical, mental, and spiritual health
8) Maintain a Cheerful, Hopeful Outlook on LIFE :)
--Choose to see the bright side of life. Be Happy!! Laugh daily. Pass on JOY and HOPE to those you work and live with daily. Get help if you feel sad and depressed for extended periods of time.
--A happy heart is a good medicine, and a cheerful mind works healing, but a broken spirit dries the bones (Proverbs 17)
--The more you laugh and smile daily your body releases endorphins (a natural pain killer which also gives you more energy!! :)
9) Spend Quality Time with Family and Friends Daily
--Supportive relationships build strong hearts and happy minds. Practice a spirit of friendship, love and acceptance. Share a kindness with someone you live or work with daily.
--Join a LIFE group at Sunnybrook Community Church....see your options at www.sunnybrookchurch.org or your local church and be transformed more to the likeness of Jesus
10) Take Time Daily for Spiritual Renewal
--Plan a quiet time each day to read, pray, meditate, and seek spiritual renewal from the Bible. A heart primed with gratitude, forgiveness, and service helps you soar over life's difficulties and challenges.
PLEDGE: It is my desire to take the time necessary to make health a personal priority in my life. _______________________NAME _____________DATE

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