WEEK ONE

1.Replace one soda/coffee/alcoholic drink with a large glass of water everyday. Easy so far? Buy a decent water filter, if you don’t have one. Zero make an excellent one, and the cartridges last a while. The water and even your coffee will taste better, while removing nasty chemicals.

2. Try to get 8 hours of sleep every night. This can be harder, but really improves your energy levels and brain function. Keep your phone out of the bedroom, or on do not disturb with only the alarm function…out of reach.

3. Take a 10 minute stroll, or park a little further from the store, or work daily. Use a smart watch or an app. to count your steps, and add more each week.

4. Just reduce your portions a little bit. A medium fries instead of a large, you get the idea. A small reduction from the week before.

We have faith in you.

Firstly we are not selling you anything. We do not get paid to recommend any products. We are just suggesting ones that work for our staff.

Our goal is to start a complete approach to getting healthier, but let’s keep our goals realistic. Diets just disappoint, because they are only temporary.

We are going to start slowly, and improve your whole life.

Small steps that will change your cravings, and your quality of life.

We can’t eat exactly as Jesus did, but he can inspire us to improve our diet. Goats milk and dried crickets aren’t sold in Walmart.

WEEK TWO

Congrats on last week!

1.Substitute 2 drinks with glasses of water.

2.Did you manage more sleep? 8 hours is our goal. Are you managing to quiet your phone? We all need R.E.M. sleep. It is the most important time for our brains. Long terms memories are formed at this time. Remember, NO phones. We don’t want your device interrupting it.

3.How’s the walking going? I know, you were in a hurry and parked closer, but we have to make those extra few minutes to get our pulse up. If you’re only buying a few items, carry a basket, and not lean on the cart.

4.So…large to medium, now medium to small, or drop the cookie or chips with your sandwich.

We have faith in you.

WEEK THREE

Congrats on last week!

OK, let’s drop the soda altogether. Sparkling water is a great substitute. Adding lime/lemon juice helps a lot. It’s available in 2 liter sizes, and cheaper than soda.Still drink filtered water during the day. Most adults are in a constant state of dehydration.

2. How’s your sleep? No phones, right? Glad to hear it. If you are easily woken, white noise machines are inexpensive, and will improve your important R.E.M. sleep.

3. Increasing your steps? Your target is 20 minutes of elevated heart rate. Studies show a benefit of 6-8 hours as a result. Maybe combine a 10 minute walk with the grocery store or the stairs at work? Try to use your time efficiently, to motivate yourself. Maybe have a friend or co-worker join you, to push each other. Try starting a walking group? It’s a great time to catch up and exercise. Shopping malls are perfect when the weather is bad.

4. So, now say “No” to fries and chips. You are teaching your body to expect less food. Drink a glass of water before the meal to feel a little more full. It’s like the rule…don’t shop for groceries on an empty stomach. You can do this.

We have faith in you.