52 Weeks. 52 pieces of health advice.

Can I do it?  Well, I sure am going to try.  The hardest part is going to be remembering them all and not letting things slide, and there's a few that I have to incorporate over time.  Here is the full list:

Sanitas:  To Health

The LIST

1)    No Refined Sugar.  Period. (Except dark chocolate occasionally).

2)    No alcohol except red wine.(careful on the quantity!)

3)    Cut way back on caffeine.

4)    Eat seven to eight servings of vegetables daily

5)    Eat a raw green salad every day.

6)    Eat meat as a condiment only. 

7)    Drink 75 to 80 ounces of water daily

8)    Exercise one hour per day and mix it up – strength training, various forms of cardio, yoga, pilates, etc.

9)    Practice meditation and contemplative prayer daily

10)  Get at least 50 grams of protein per day

11) Do not eat 3 hours before sleeping.

12) Sleep.  Sleep 7.5 to 8 hours per night.

13)  Develop a bedtime ritual to help with better sleep.

14) No computers or phones in the bedroom at night.

15) Brush and floss twice daily.

16) Take the supplements that you need, but do not go overboard.  For me, Vitamin D, probiotics, cinnamon, fish oil.

17)  Eat organic fruits and vegetables as much as possible.

18)  Eat only foods that you know the source, especially meat.

19) Use moisturizer daily

20) Use sunscreen daily

21) No smoking and steer clear of second-hand smoke.

22) Volunteer once a week

23) Drink tea every day, green tea especially.

24) Fast one 18 hour period every week.  Could do a 24 hour fast too.

25) On eating days, eat 3 to 4 regular meals and/or snacks per day.

26) Do not exceed 1800 calories per day (whatever your metabolic maintenance level is)

27) Get 24 to 30 grams of fiber per day

28) Eat low carbs.  No whites.  Cut whites

29) Take one day of rest per week.  No work.  A true Sabbath.

30)  Seek spiritual/psychological counsel if needed.

31) Get a yearly physical with blood work.

32) Complete a self breast check every month.  This is for men too!

33) Get a pap smear once a year.  For men, a prostate check.

34) Get a mammogram once a year.  Not for men, but men should have cancer screening too.

35) Eat an apple a day.

36) When you are hungry, drink a glass of water first to see if you were only thirsty.

37) Eat REAL food.  Nothing processed.

38) Exercise smarter, not longer

39) Relax and be in the moment.  Try to always remember to breathe and remain present.

40) If you drink pop, stop.  For me, this is coke zero or diet coke.

41) Take bee pollen once per day.

42) Read scripture and devotionals once per day.

43) Sing out loud at least once a day.  A whole song.

44) Be a mentor to someone who needs you.

45) Memorize one psalm or poem per month.

46) Try to intentionally become aware of your own addictions.  Search these out.

47) Go slow.  Give thanks.  Write down your thanks.

48) Keep a daily food journal.

49) Get strong, not skinny.

50) Get enough Vitamin D – try to get it from the sun or from food.

51) Eat breakfast.  Make it a habit to BREAK your FAST

52) Play a puzzle every day.  For brain health.

Here we go.  I have to guy some bee pollen (this was advice from my Romanian friends András and Sotci Visky.  But so far I'm doing good for the first day.  From here on out I will only post once per week about my progress and focus in on one piece of advice per week.  To total health in 2014!

Looking forward to this journey.