Simple Solutions
for A HEALTHY BEING...for WEIGHT MANAGEMENT... FOR LIFE!

 

 Nutrition Mission’s

5 Steps to a Healthy Being


 

EAT WHAT GROWS

OUT OF THE GROUND

Eat 5 - 10 servings of fresh whole vegetables and fruits daily to REDUCE YOUR RISK of cancer, heart disease

and high blood pressure.

Add nuts, seeds, legumes and whole grains to meals and snacks, use LOTS of fresh herbs and spices, and use healthy oils such as coconut, olive, walnut, flaxseed, almond, macadamia, and hempseed oil

 

HYDRATE

Drink at least 6-8 cups of purified water daily

(preferably reverse osmosis),

this can include brewed tea, seltzer, fresh lemon/limeade

 

BE ACTIVE

Stretch gently morning and night

Walk daily 30-60 minutes

RELAX

 Deep breathing

Spend 5-15 minutes deeply breathing in slowly for as long as you can,

hold the breath for as long as you can, exhale slowly for as long as you can...

this will reverse the stress response and bring about deep rejuvenating relaxation

 

Plan playtime

All work and no play make Jack a dull, stressed boy!

 

Sleep

Get what you need to feel rested and refreshed,

don't be afraid to catch catnaps when you can!

 

 SMILE J

You know someone will smile back!

 

Remember each day to Bring Joy, Create Peace, Seek Justice, Find Truth, Be Love ...

 

 

 

 

 

Nutrition Mission’s

SIMPLE TIPS FOR WEIGHT MANAGEMENT

 

 

ON A DAILY BASIS…

 

Drink AT LEAST 8 cups of water per day!

Start off your day with 2 cups, then drink 2 cups between each meal...

 

Keep plenty of FRESH fruits & vegetables on hand to have

with meals, between meals or ANYTIME!!!

Have no fewer than 3 servings of each per day

 

 

 

ADOPT NEW HABITS...
 
Eat ONLY when you are HUNGRY and eat SLOWLY,

try taking a walk or reading if you are eating out of boredom

 

ALWAYS set a place and sit down at the table to eat,

use SMALL serving plates and take smaller portions

 

If you want SECONDS, fill up on SALAD & VEGETABLES

 

Eat THROUGHOUT the day, don’t “save up” for a big meal…

your body can only use so much fuel at a time, extra will be stored!

 

EAT WELL at MEALTIME so that you don’t look for junk food

between meals and DO NOT keep junk food in the house,

make a special trip to the store when you must have it

 

INCREASE whole plant based foods and

DECREASE or eliminate meats and processed foods

 

 

 

IF DINING OUT...

 

Don't eat DEEP FRIED FOODS!!!

CHOOSE baked, broiled, or grilled foods without creamy sauces,

ask for sauces/dressings on the side and use sparingly

 

ASK for a take out container when foods arrives,

then put half away to take home for later

DISCLAIMER: This information is provided for EDUCATIONAL PURPOSES ONLY and is not intended to diagnose, treat or cure any health conditions. This information is not a substitute for acute medical advice. 

The U.S. Food and Drug Administration have not evaluated statements about these health topics or any suggested product compositions or lab tests.