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.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
16.
17.
18.
Check this list each morning
Proper sleep last night? Any dreams? (record in your journal)
Proper daily hydration
Moderate exercise each day
Conscious breathing exercise
Therapeutic Abdominal Massage
Selecting better quality food
Selecting better quality beverages
Improved preparation of foods
Always sit down when you eat
Always be calm when you eat
Always say “grace” before and after meals
Always eat slowly and chew
Never eat to fullness; listen!
Do not eat and run; relax first!
Avoid cold foods and beverages
Avoid eating anything late in the day
Check this list before going to bed
Additional habits to consider
1.
2.
3.
4.
Daily Redox Signaling supplement
Daily superfood supplements
Daily green drink plus
Digestive enzymes before meals
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
Probiotics before meals
Anti-oxidant supplements daily
Eat fruit separate from other foods
16 to 32 oz of fresh juice each day (optional)
Cooked, whole grain cereal daily
Lightly steamed vegetables daily
Dry roasted seeds and nuts daily
Small amount of cooked beans daily (optional)
Raw fruits and vegetables daily (raw can be optional)
Small portions of organic quality meat/fish when desired
Reduce and minimize these habits
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Dairy foods in general; milk, cheese, butter
Beer, wine, alcohol
Processed foods in general
Baked flour products, bread, donuts, cookies, cakes, pies
Processed/packaged breakfast cereals
Deep fried foods
Fast food restaurant food
Carbonated beverages of any kind
Sodas and diet sodas
Candy bars and all other junk food snacks
Seek to eliminate these habits
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Microwave oven use
Food additives and preservatives
Food colorings and dyes
Herbicides and pesticides
Anything artificial
Meats that contain antibiotics
Meats that contain growth hormones
Meats that contain pesticides
Any foods containing GMO’s
Drinking unfiltered tap water
Additional habits to consider
1.
2.
Whole foods cooking classes
Backyard organic gardening
2
3.
4.
5.
6.
7.
8.
9.
10.
Join a local CSA group
Growing your own sprouts
Regular use of a juicer
Periodic fasting
Seasonal cleansing
Natural fiber clothing
Toxin free personal products
Toxin free workplace and home
Self-evaluation habits:
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
16.
17.
18.
19.
20.
21.
Colon transit time
Two or three bowel movements per day
Quality of bowel movements
Fecal incontinence?
Color of first urine of day
Urgency of urine flow
Quantity of urine flow
Urinary incontinence?
Body odor in general
Quality of breath
Skin quality
Skin brushing
Brightness in eyes
Whiteness of white part of eye
Overall aches and pains
Moods
Physical energy
Mental clarity
Memory
My personal vision, mission and purpose in life!
Am I living my life to the fullest?
3