#11 – For best health results fuel your car and not your body from stores with the number eleven in their name.

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#10 – Cut 10 teaspoons of sugar from your diet everyday by eliminating one can of soda. Americans consume an average of 170 lbs. (16,320 teaspoons) of sugar per year. There are about 96 teaspoons in a pound of sugar.

#9 – Eat 7-9 servings of fruits/veggies per day. Shoot for 9 and you may get 7. Don’t forget to vary the colors – they all have different nutrients your body needs.

#8 – It’s too late to eat after 8 pm. Help control your weight by not eating when your metabolism slows for the night.

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#7 – The average person falls asleep in 7 minutes. If your cortisol levels are high (stress hormones) and it takes you more like 70 minutes, try some deep breathing exercises. First blow all of the air out of your lungs, then take in a deep breath and hold for 7 seconds. Let it out slowly to the count of 7. Try this a few times and see if it helps. Consistency each night will make the most significant difference.

#6 – “Dinner is at 6 pm!” Eat together as a family as often as possible. Studies show that families who eat together are happier and less likely to be overweight than those who take the “You’re on your own!” approach.

#5 – Read food labels and look for fat the content to be 5% or less. The numbers you find on a label are based on a 2,000 calorie diet. If you require fewer calories, don’t forget to adjust the amount you consume so you are not overeating.

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#4 – Drink more water 4 more brain power! Your brain is 78% water! Studies have shown subjects who simply drank a glass of water before test-taking significantly improved their test scores.

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#3 – Increase your omega-3 fatty acid intake by consuming more fish and flaxseeds for a healthier heart and increased brain power.

#2 – Don’t forget 2 eat a healthy breakfast with some protein to decrease sugar cravings throughout the day.

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#1 – There is only 1 of you. Be your #1 health advocate. What do you know you need to do to take better care of yourself? Begin, and you are on your way!

If you are interested in a virtual nutritional consultation please write me at darcisteiner@comcast.net or see my Nutritional Services page.

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