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 and hempseed oil.
Drink at least 6-8 cups of purified water daily
(preferably reverse osmosis),
this can include brewed tea, seltzer, fresh lemon/limeade
Stretch gently morning and night
Walk daily 30-60 minutes
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
All work and no play make Jack a dull, stressed boy!
Get what you need to feel rested and refreshed,
don't be afraid to catch catnaps when you can!
It feels good.
Nutrition Mission’s Healthy Shopping List GO ORGANIC and NON-GMO !!!
(cantaloupe, honeydew, watermelon)
(green, red, yellow)
(sweet & white)
FRESH basil, oregano, rosemary, cilantro, etc.
Cheese (lowfat, soy, Romano, Parmesan, cottage, low fat cream cheese)
Milk, lowfat, soy, rice, almond, etc.
Yogurt, live culture
Whole fruit jam
SPICES including turmeric, cayenne, garlic powder, cumin, etc.
Oil (extra virgin olive, canola, almond, walnut, peanut, soybean)
Salt & Pepper
Spices (turmeric, curry, cayenne, etc.)
(red wine, balsamic, cider, rice)
(be sure to choose naturally decaffeinated if using decaffeinated)
Juice OJ, (purple/red grape, etc.)
Tea, green, black, herbal
Bread & rolls
(hot and cold)
(raisins, cranberries, mango, pineapple, apricots, gogi berries, etc.)
(black beans, lentils, peas, kidney, soy, etc)
Baked chips (potato, corn, tortilla, etc.)
Frozen nondairy dessert
Whey protein for smoothies
(vanilla, almond, peppermint, etc)
Flour, all purpose, unbleached
Flour (whole grain, soy, oat, etc.)
Spices (cinnamon, cloves, nutmeg, allspice, etc.)
© Nutrition Mission... Your Journey to Optimal Health www.nutritionmission.org
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