101 Healthy Habits

Healthy Eating

  1. Always eat a big breakfast
  2. Add 1/2 cup of fruits to your breakfast
  3. Drink 8 glasses of water and carry a bottle of water with you all the time
  4. Start a food diary and track how much you are actually eating (with 2/3 of the Americans being overweight or obese overeating is a real problem today). The general guidelines are 1600 calories for women and 2200 for men (active people would obviously need more)
  5. Substitute fresh and dried fruits and berries for candies and granola bars
  6. Eat fish on most days of the week. Choose fatty fish like salmon, herring and trout as often as possible
  7. Eat only whole grain cereal. Look for at least 3 g of fiber and not more than 10g of sugar in one serving
  8. Add walnuts to your breakfast or salad to increase your omega-3 consumption
  9. Add sunflower seeds, almonds and hazelnuts to your meals to increase your vitamin E consumption
  10. Eat red meat once a week or less
  11. Choose only lean meat and poultry
  12. Do not fry shrimp or any other shellfish. Grill, boil or bake it to reduce cholesterol
  13. Eat fresh fruits as snacks between meals
  14. Eat at least one apple daily
  15. Choose fat free or low fat dairy products
  16. Eliminate foods made with trans fats (partially hydrogenated oils)
  17. Make every meal balanced: 40-50% carbs, 25-35% protein, 20-30% fat
  18. Include at least 1/2 a cup of beans and other legumes in your meals daily (legumes are high in protein and fiber, but very low in fat and carbs. They will keep you full longer, lower your cholesterol levels and nourish your body with important nutrients)
  19. Consider going semi-vegetarian completely or at least for a week every month
  20. Ditch soft drinks
  21. Limit your consumption of juices. Opt for freshly squeezed juices to get the most nutrients and dilute them with water to reduce calories
  22. Have small treats every week. Choose a treat that you like the most and have it every week to keep your healthy eating enjoyable (eating a pizza or a chocolate Sundae is not a treat, it is pigging out)
  23. Do not eat heavy meals before you go to bed. If you are hungry go for some fruit, a small bowl of whole grain cereal or yogurt
  24. Exclude foods made with high fructose corn syrup
  25. Eat lots of brightly colored vegetables (spinach, tomatoes, carrots, beets etc.) because they are rich in anti-oxidants, flavonoids and vitamins
  26. If you are trying to lose weight, decrease each of your meals by 25%
  27. Use coconut oil for cooking. Most liquid oils (like olive oil, canola oil etc.) become toxic and turn into trans fats once they are heated to 200 degrees whereas coconut oil stays stable up to 360 degrees
  28. Use olive oil and balsamic vinegar as dressing for your salads. Forget about Ranch and Thousand Island for the sake of your heart and arteries
  29. Drink dry red wine with fatty meals (limit it to 2 glasses for men and 1 glass for women)
  30. Drink coffee (you can enjoy up to 3 cups of coffee daily and reduce your risks of developing type 2 diabetes, Parkinson disease and colon cancer)
  31. Soak meat for 6 hours in a wine or beer based marinade before grilling. It will reduce the amount of carcinogens (chemicals linked to cancer) and other harmful substances for up to 88%
  32. Eat hot and spicy stuff
  33. Eat oatmeal in the morning
  34. Choose cottage cheese and yogurt instead of regular cheese and sour cream when cooking
  35. Eat dark chocolate to cope with cravings and to protect blood vessels as well as to prevent cardiovascular disease (do not go overboard though, one or two squares daily is all you need)
  36. Eat whole wheat bread with at least 3 g of fiber in each serving
  37. Use mustard instead of mayo on sandwiches
  38. Follow a Mediterranean diet to decrease risks of cancer and heart disease (Mediterranean diet is rich in lean proteins, fish, fruits, vegetables, legumes, olive oil and red wine)
  39. Eat only wild caught fish, grass-fed beef and free range chicken to ensure that you get the best nutrients without chemicals or contaminants
  40. Go half-organic
  41. Follow “The Less – The Better” rule when eating
  42. Do not eat in front of the TV, a computer or while reading a newspaper
  43. Drink loose green and black tea without sugar
  44. Decrease your daily sodium intake
  45. Make snacks not more than 100 calories. A 500-calorie piece of cake is not a snack, it’s a meal
  46. Add at least one serving of fruits or vegetables at every meal (one serving is about 1/2 of a cup of sliced produce and 1 cup of leafy greens). Aim at getting 5-9 serving of fruits and vegetables daily
  47. Drink vegetable or tomato juice instead of fruit juices
  48. Stack your fridge with healthy products weekly to avoid last-minute carry outs, unhealthy frozen dinners and eating out


  1. Walk for at least 30 minutes every day
  2. Start your day with morning exercises
  3. Buy a pedometer and make at least 10,000 steps every day
  4. Schedule your workouts beforehand
  5. Have 10-15 min workouts several times throughout a day (you can do push-ups and sit-ups, go up and down the stairs, walk around the block, have a mini Yoga workout)
  6. Get yourself a dog and go for a walk with it every day
  7. Walk with a weighted west to burn more calories and to prevent bone loss
  8. Add weekly Yoga sessions to relieve stress and improve you mind and body connection
  9. Buy a jumping rope and jump as often as you can
  10. Exercise with your kids and your partner
  11. Add muscle strengthening workouts at least once a week
  12. Start a physical activity log
  13. Get at least 2 hours 30 minutes of moderate activity weekly (brisk walking, dancing, gardening, swimming) or at least 1 hour and 15 minutes of vigorous activity weekly (jogging, cardio aerobics)
  14. Follow “The more – The better” rule with your physical activity
  15. Sign up for a community event like a walk for a cause, 5K, triathlon etc.
  16. Increase your physical activity by 10% weekly
  17. Make your own motivational collage and keep it in front of you all the time
  18. Stretch out every 1-2 hours at work
  19. Invest in a mini home gym – buy a few dumbbells, resistance bands,a jumping rope, a medicine ball or a stability ball. This way you can squeeze in a short workout at any time
  20. Buy exercise DVDs, find workouts on YouTube or sign up for a workout podcast and work out at home
  21. Employ an “I think I can do” attitude to stay on track with your workouts
  22. Create back-up plans for your workouts in case of obstacles, e.g. “If there weather is bad I’ll …”, “When I have to work late I’ll …”, “When I am tired I’ll …”
  23. If you are a runner or a walker then buy new shoes every 300-400 miles
  24. Find your best workout and start it today
  25. Try new activities monthly to keep you enthusiastic about working out
  26. Use your imagination when working out (imagine that you are climbing a mountain when you are working out on an elliptical machine or that you are competing in a marathon while running on a treadmill)
  27. Add balance exercises to your workouts – complex movements force your mind to work harder engaging multiple parts of your brain as well as multiple muscles (try dancing, Pilates, Yoga)
  28. Join an online community where you can track your progress and talk to people who have similar interests or goals as you do. Most popular fitness magazines have free (or almost free) personal trainer tools and online communities on their websites (menshealth.com, shape.com, runnersworld.com). Other great websites are sparkpeople.com and bodybuilding.com
  29. Get inspired. Read blogs, websites or magazines that share exercise success stories and find your inspiration every day
  30. Walk a few laps around the mall before you start shopping

General health

  1. Use sunscreen all the time
  2. Spend 15 min in the sun daily to boost the production of Vitamin D in your body
  3. Take Vitamin D supplements in winter or if you do not spend enough time outside
  4. Take multivitamins and mineral supplements
  5. Go to sleep earlier and sleep longer (get your 8 hours of zzz-s daily)
  6. Do not forget about your regular medical checkups
  7. Keep your vaccinations up-to-date
  8. Keep track of your health. Control your cholesterol levels, your body measurements, your food intake, exercise and just the way you feel to avoid serious problems in the future and to realize when something goes wrong. A great website to track everything is thecarrot.com

Mental and Emotional Health

  1. Laugh every day, several times a day
  2. Make a list of up to 100 personal pleasures and pursue one every week
  3. In order to gain balance in life make a list of things “My life would be complete if …” and see what areas of your life you need to focus on
  4. Make a list of the happiest moments of your life and think about one of these moments every day. This will be decrease your stress levels and make you a happier person
  5. Keep an uncluttered to-do list. Avoid to-do lists that are longer than 9-10 tasks and update them as you go
  6. Add mini relaxation sessions (1.5 – 2 minutes) throughout the day: close your eyes, relax, breathe slowly and deeply, imagine a peaceful and serene place
  7. Read books every day
  8. Play brain games as often as possible (Games for Brain, Brain Games)
  9. Feel younger no matter what your age is – do things that are not “appropriate” for your age, hang out with younger people, be optimistic and less serious about life
  10. Learn a new skill every week
  11. Spend money on memorable vacations and trips rather than shopping
  12. Try balance exercises with your eyes closed – this will improve your brain’s plasticity. Stand on one leg with your eyes closed or try Yoga poses with closed eyes
  13. Ditch TV
  14. Practice media detox days weekly (no TV, no cell phone, no Internet)
  15. Become spiritual (consider prayer, religion, meditation, positive beliefs). Spirituality is linked to longevity, better health and lower stress levels as well as a general sense of well-being.

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