30 Days to a Healthier You
One simple step to better health for every day of the month

Making a commitment to changing your health for the better can feel like an enormous undertaking. But by taking just one small step every day, your piecemeal efforts can add up to big changes over time. Below are 30 ideas for daily to-dos that will boost your energy, burn off excess weight, and make you feel fabulous.

1. Take a five-minute walk after eating lunch, even if it's just around the halls of your office. It’ll aid your digestion and boost your energy for the afternoon.
2. One of the symptoms of dehydration is fatigue: When you hit the 3 o'clock slump, drink a full glass of water. You may find it satisfies your craving for an afternoon cup of coffee.
3. Make at least one phone call to a good friend each week: Studies show that people with strong social networks are healthier and happier.
4. Identify one major goal you'd like to achieve in the next month, season, or year, and write it down. This simple act is the first step toward making it happen.
5. Practice saying “no.” Once a week, turn down one invitation or request to do something that feels like a chore. Doing so will create more time in your schedule for a more fulfilling undertaking.
6. Say “yes” when it counts.  As often as possible, accept an invitation to do something new or to spend time with a friend, even if you feel too busy. The laundry can wait.
7. Laugh more. Try watching The Office instead of yet another episode of Law and Order, or curl up with a Calvin and Hobbes or The Far Side anthology instead of watching the news before you go to bed.
8. Treat yourself to fresh flowers whenever the urge strikes. They give you a little dose of natural beauty and lift your spirits.
9. Give yourself a head start on your daily nutrient needs by taking a multivitamin. If you hate pills, Emergen-C makes a multivitamin in powder form. Simply pour it into water to make a fruit-flavored drink.
10. Incorporate walking into your daily routine. Must you really hop in the car for every single errand? Buy yourself a comfortable tote or backpack and head out to the stores on foot. Or, if you must take the car, drive into town and then do all your errands on foot, only getting in the car to return home.
11. Protect your skin by investing in a good facial moisturizer with sunscreen. Slather it on your hands too.
12. Treat yourself to a new pair of athletic shoes. Shoes are only supportive for six months. And if you have cool new gear, you'll likely be more inspired to use them.
13. Eat a serving of flax seeds, walnuts, or wild salmon. The Omega 3 fatty acids these foods contain promote heart health, mental acuity, and fight depression.
14. Take a dance or fitness class with your kids or spouse. Even if it's just a one-time class, your family will enjoy trying a new activity together and you’ll all benefit from the exercise.
15. Skip the grocery store and do your food shopping at the health food store. By buying food that doesn’t contain additives and hormones, you’ll give your immune and digestive systems a break, and you may discover that you prefer the taste and the way healthier foods make you feel.
16. Buy a new workout outfit, even if you exercise at home. Having new gear will inspire you to suit up and work out more often than a holey t-shirt and worn-out leggings.
17. Envision your future: Imagine it’s 2011 and write a news story about how much you've changed your body in the past year. This exercise can help clarify your goals and jumpstart your getting there.
18. When you’re getting ready for bed tonight, look in the mirror and, for once, point out all the things you like about yourself.
19. Add up all the calories you consume for the day. You may be surprised at how much you’re actually eating in a day.
20. Wear a pedometer to see how active you are in your daily life. A good goal to strive for is 10,000 steps a day.
21. Have a family meeting and brainstorm ways you can all be healthier. There’s no judging allowed—the goal is simply to think creatively about ways to increase your communal wellbeing.
22. Ditch your diet: Just for one day, don't think about following the latest diet craze. Instead, focus on eating more fruits, vegetables, and whole grains.
23. When you get home from the office, squeeze in a great workout that feels like fun: Put on your favorite music and dance like no one is watching.
24. You don’t have to choose between exercise and getting things done: Tonight, vacuum the entire house—twice—for a great workout that also crosses one thing off your to-do list.
25. Set the stage for future workouts by dusting off your exercise equipment. You don't have to use it today—just the simple act of cleaning it will inspire you in the days to come.
26. Infuse your exercise routine with more energy by redecorating your workout space. Hang a piece of art, bring in a new plant, and remove anything that doesn’t make you feel like moving.
27. Try on your swimsuit. Regardless of how it makes you feel, it will motivate you to take steps to improve your health.
28. To get your heart rate up and build more fun into your day, skip from room to room in your house. No one will see you, and it will feel great.
29. Take the day off from white flour. Seek out whole grain breads and try brown rice instead of pasta with dinner tonight. Then notice how much more energy you have when wake up tomorrow.
30. Try fasting. Eat nothing but raw fruits and vegetables today, washed down with lots of water, to give your body a break from processed foods.

If you're interested in learning more about how you can change your health for the better, schedule a complementary consultation with us by calling (908) 604-8900 or writing info@kriswade.com.

Yours in good health,
Kris Wade