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Thread: 100 Healthy Habits

  1. #1
    Forum Legend UkrainianGuy's Avatar
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    Lightbulb 100 Healthy Habits

    Physical

    1. Eat 5-10 servings of fruits and vegetables each day.
    2. If you smoke or chew tobacco, start a cessation program.
    3. Try replacing three larger meals with five smaller ones to curb hunger and unhealthy snacking.
    4. Eat a healthy breakfast every day—include protein.
    5. Limit sugary soft drinks, juices and sports drinks—drink water or unsweetened tea instead.
    6. Eat slowly—chew each bite thoroughly, and put your spoon or fork down between bites.
    7. Use healthy cooking oils—olive, canola, safflower, flax, or sunflower.
    8. Consume no more than 40 grams of sugar per day.
    9. Limit salt intake to 2300 mg. per day or 1500 mg. if you have high blood pressure or are at risk for it.
    10. Limit white flour, rice, and pasta and substitute whole grain varieties.
    11. Eat at home so you can control fat, sodium andsugar—limit dining out to 1–2 times per week.
    12. Drink at least four 8-ounce glasses of water daily.
    13. Limit consumption of processed foods—eat foods as close to their natural state as possible.
    14. Limit consumption of fried foods, high-fat foods, and any food that contains hydrogenated oils.
    15. Take a good quality multi-vitamin every day.
    16. Eat nuts, legumes, and wild fish at least 3–5 times per week to get your Omega-3 fats.
    17. Brush your teeth at least twice per day, and floss atleast once per day.
    18. Maintain a healthy weight—if overweight, reduce caloric intake and increase physical activity.
    19. Improve your posture—stand and sit up straighter.
    20. Protect yourself from the harmful effects of the sun.
    21. Limit alcohol consumption to no more than 1 drink/day (women) and 2 drinks/day (men).
    22. Get 30–60 minutes of physical activity daily,including weight-bearing exercise.
    23. Try to get 6–8 hours of sleep each night.
    24. Wear comfortable shoes to protect your feet.



    Social
    1. Turn off the TV and interact with people.
    2. Join a book club—learn while you socialize.
    3. Start a blog—make friends on the internet.
    4. Cultivate friendships outside of your family.
    5. Become active in a club or organization.
    6. Volunteer on a regular basis.
    7. Attend social gatherings regularly.
    8. Talk to strangers.
    9. Reach out to a lonely person, and keep up contact.
    10. Get to know your neighbors.
    11. Host parties for family and friends regularly.
    12. Establish family rituals (game night, family walks).
    13. Reach out to others when in group situations.
    14. Call or write to far-away friends or family.
    15. Coach a sport, tutor a child, or mentor a student.
    16. Reach out to those you don’t know at work/school.
    17. Choose your own healthy habit in this category.



    Spiritual
    1. Deepen your existing spiritual or religious commitment or seek out a new tradition.
    2. Practice some form of meditation.
    3. Learn and practice yoga or Tai chi.
    4. Read or write something inspirational daily.
    5. Forgive freely.
    6. Take time to quietly reflect each day, even if it’s just a few minutes before bedtime.
    7. Practice being non-judgmental—have an open mind.
    8. Increase your interactions with nature.
    9. Practice being thankful for what you have.
    10. Choose your own healthy habit in this category.



    Intellectual
    1. Keep your brain sharp by learning/practicing a challenging new skill each day.
    2. Play brain games—crosswords, brain teasers, etc.
    3. Play board games such as Scrabble, chess, etc., or card games such as Bridge.
    4. Delve into current events.
    5. Start a new hobby or take up an old one.
    6. Read a classic or challenging book.
    7. Engage in a creative endeavor.
    8. Watch or listen to educational programming.
    9. Conduct an in-depth study of an unfamiliar subject.
    10. Do a regular task with your non-dominant hand.
    11. Take a class in an unfamiliar subject.
    12. Learn a new language.
    13. Visit the library on a regular basis.
    14. Attend lectures on topics of interest.
    15. Choose your own healthy habit in this category.



    Emotional
    1. Just relax and do nothing for at least thirty minutes every day.
    2. Engage in positive self-talk every day.
    3. Use writing as a way to release your thoughts.
    4. Surround yourself with healthy, positive people.
    5. Let go of grudges—focus on the future, not the past.
    6. Smile and laugh often—see the humor in everyday life, and you will be happier.
    7. Listen to music to reduce stress and relax.
    8. Hug, kiss, or say “I love you” to someone every day.
    9. Breathe deeply with long exhalations to increase your relaxation response.
    10. Express emotions in ways that won’t hurt others.
    11. If you like animals, get a pet—they give unconditional love.
    12. Seek emotional support when needed.
    13. Pamper yourself regularly—soak in a bath, get a massage, go to the spa, take a vacation.
    14. Let go of worry—don’t sweat the small stuff.
    15. Choose your own healthy habit in this category.



    Environmental
    1. Practice safety on the job every day. Think safe. Act safe. Be safe.
    2. Create a place for family pictures and heirlooms that shows how you are all connected.
    3. Turn off the television, computer, and/or radio and enjoy the quiet for at least one hour each day.
    4. Downsize to a small home to increase family togetherness.
    5. Stop procrastinating—waiting until the last minute raises stress levels.
    6. Find a balance between work time and free time.
    7. Make to-do lists and prioritize your tasks.
    8. Find ways to make your job challenging and meaningful, or plan to find another job.
    9. De-clutter and organize your home or workplace.
    10. Go outside for at least 20 minutes every day.
    11. Use natural cleaning products.
    12. Grow house plants to increase oxygen levels and filter the air, or plant a garden and tend it regularly.
    13. Prevent mold and mildew by ventilating areas where moisture builds up.
    14. Sleep in complete darkness to keep your biorhythms regulated.
    15. Always wear a seatbelt when in a moving vehicle.
    16. Always wear a helmet when riding a bicycle or motorcycle.


    Environmental
    1. Practice safety on the job every day. Think safe. Act safe. Be safe.
    2. Create a place for family pictures and heirlooms that shows how you are all connected.
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  2. #2
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    niceee))

  3. #3
    Iron Addict rockybaudoin05's Avatar
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    sweet!

  4. #4
    Drexel Long - NGA, FAME and IFPA Pro MsGuns's Avatar
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    Nice list UK Guy...Im printing this...
    JOIN my health transformation challenge
    www dot flexwithdrexfor90days dot bodybyvi dot com

  5. #5
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    Great post!!!!!!!

  6. #6

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    whoa thats almost complete..

  7. #7
    Extreme Peptide Gawd's Avatar
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    Nice list man.

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    Awesome stuff!

  9. #9
    Nobody
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    cool one

  10. #10

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    I know this is an old thread, but I might have to share this. I hope you don't mind. I will credit where credit is due.

  11. #11

  12. #12
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    Quote Originally Posted by UkrainianGuy View Post
    Physical

    1. Eat 5-10 servings of fruits and vegetables each day.
    2. If you smoke or chew tobacco, start a cessation program.
    3. Try replacing three larger meals with five smaller ones to curb hunger and unhealthy snacking.
    4. Eat a healthy breakfast every day—include protein.
    5. Limit sugary soft drinks, juices and sports drinks—drink water or unsweetened tea instead.
    6. Eat slowly—chew each bite thoroughly, and put your spoon or fork down between bites.
    7. Use healthy cooking oils—olive, canola, safflower, flax, or sunflower.
    8. Consume no more than 40 grams of sugar per day.
    9. Limit salt intake to 2300 mg. per day or 1500 mg. if you have high blood pressure or are at risk for it.
    10. Limit white flour, rice, and pasta and substitute whole grain varieties.
    11. Eat at home so you can control fat, sodium andsugar—limit dining out to 1–2 times per week.
    12. Drink at least four 8-ounce glasses of water daily.
    13. Limit consumption of processed foods—eat foods as close to their natural state as possible.
    14. Limit consumption of fried foods, high-fat foods, and any food that contains hydrogenated oils.
    15. Take a good quality multi-vitamin every day.
    16. Eat nuts, legumes, and wild fish at least 3–5 times per week to get your Omega-3 fats.
    17. Brush your teeth at least twice per day, and floss atleast once per day.
    18. Maintain a healthy weight—if overweight, reduce caloric intake and increase physical activity.
    19. Improve your posture—stand and sit up straighter.
    20. Protect yourself from the harmful effects of the sun.
    21. Limit alcohol consumption to no more than 1 drink/day (women) and 2 drinks/day (men).
    22. Get 30–60 minutes of physical activity daily,including weight-bearing exercise.
    23. Try to get 6–8 hours of sleep each night.
    24. Wear comfortable shoes to protect your feet.



    Social
    1. Turn off the TV and interact with people.
    2. Join a book club—learn while you socialize.
    3. Start a blog—make friends on the internet.
    4. Cultivate friendships outside of your family.
    5. Become active in a club or organization.
    6. Volunteer on a regular basis.
    7. Attend social gatherings regularly.
    8. Talk to strangers.
    9. Reach out to a lonely person, and keep up contact.
    10. Get to know your neighbors.
    11. Host parties for family and friends regularly.
    12. Establish family rituals (game night, family walks).
    13. Reach out to others when in group situations.
    14. Call or write to far-away friends or family.
    15. Coach a sport, tutor a child, or mentor a student.
    16. Reach out to those you don’t know at work/school.
    17. Choose your own healthy habit in this category.



    Spiritual
    1. Deepen your existing spiritual or religious commitment or seek out a new tradition.
    2. Practice some form of meditation.
    3. Learn and practice yoga or Tai chi.
    4. Read or write something inspirational daily.
    5. Forgive freely.
    6. Take time to quietly reflect each day, even if it’s just a few minutes before bedtime.
    7. Practice being non-judgmental—have an open mind.
    8. Increase your interactions with nature.
    9. Practice being thankful for what you have.
    10. Choose your own healthy habit in this category.



    Intellectual
    1. Keep your brain sharp by learning/practicing a challenging new skill each day.
    2. Play brain games—crosswords, brain teasers, etc.
    3. Play board games such as Scrabble, chess, etc., or card games such as Bridge.
    4. Delve into current events.
    5. Start a new hobby or take up an old one.
    6. Read a classic or challenging book.
    7. Engage in a creative endeavor.
    8. Watch or listen to educational programming.
    9. Conduct an in-depth study of an unfamiliar subject.
    10. Do a regular task with your non-dominant hand.
    11. Take a class in an unfamiliar subject.
    12. Learn a new language.
    13. Visit the library on a regular basis.
    14. Attend lectures on topics of interest.
    15. Choose your own healthy habit in this category.



    Emotional
    1. Just relax and do nothing for at least thirty minutes every day.
    2. Engage in positive self-talk every day.
    3. Use writing as a way to release your thoughts.
    4. Surround yourself with healthy, positive people.
    5. Let go of grudges—focus on the future, not the past.
    6. Smile and laugh often—see the humor in everyday life, and you will be happier.
    7. Listen to music to reduce stress and relax.
    8. Hug, kiss, or say “I love you” to someone every day.
    9. Breathe deeply with long exhalations to increase your relaxation response.
    10. Express emotions in ways that won’t hurt others.
    11. If you like animals, get a pet—they give unconditional love.
    12. Seek emotional support when needed.
    13. Pamper yourself regularly—soak in a bath, get a massage, go to the spa, take a vacation.
    14. Let go of worry—don’t sweat the small stuff.
    15. Choose your own healthy habit in this category.



    Environmental
    1. Practice safety on the job every day. Think safe. Act safe. Be safe.
    2. Create a place for family pictures and heirlooms that shows how you are all connected.
    3. Turn off the television, computer, and/or radio and enjoy the quiet for at least one hour each day.
    4. Downsize to a small home to increase family togetherness.
    5. Stop procrastinating—waiting until the last minute raises stress levels.
    6. Find a balance between work time and free time.
    7. Make to-do lists and prioritize your tasks.
    8. Find ways to make your job challenging and meaningful, or plan to find another job.
    9. De-clutter and organize your home or workplace.
    10. Go outside for at least 20 minutes every day.
    11. Use natural cleaning products.
    12. Grow house plants to increase oxygen levels and filter the air, or plant a garden and tend it regularly.
    13. Prevent mold and mildew by ventilating areas where moisture builds up.
    14. Sleep in complete darkness to keep your biorhythms regulated.
    15. Always wear a seatbelt when in a moving vehicle.
    16. Always wear a helmet when riding a bicycle or motorcycle.


    Environmental
    1. Practice safety on the job every day. Think safe. Act safe. Be safe.
    2. Create a place for family pictures and heirlooms that shows how you are all connected.
    I Love You

  13. #13

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    thnx!

  14. #14
    Little Guy
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    This post will never become outdated. Thanks

  15. #15

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    I like it, but I heard Coconut Oil is the best oil to use and it is not in the list.

  16. #16
    Sarms Search Rep Barny's Avatar
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    What is this "social interaction" you talk about? Is that when you ask someone if they are done with a bench or machine when you see them on their phone just sitting there?
    SARMS Info Thread by SarmsSearch Use SHREDMD30 for 30% off!

  17. #17
    Little Guy
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    These 100 rules were great. Thanks soo much for sharing it.

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