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# Habits of Health

A system to transform your health

## Sitemaps

- [XML Sitemap](https://www.habitsofhealth.com/sitemap.xml): Contains all public & indexable URLs for this website.

## Posts

- [Does Success Bring Lasting Fulfillment?](https://www.habitsofhealth.com/does-success-bring-lasting-fulfillment/) - Are you happy? Are you doing what you really want? Are you financially successful? Can you do the things you want and have the things you want?
- [A Smoky Independence Day](https://www.habitsofhealth.com/a-smoky-independence-day/) - Independence Day is right around the corner, which for our readers in the United States usually means a weekend of picnics and fireworks.
- [Creating Space: Closing the Tabs that Drain You](https://www.habitsofhealth.com/creating-space-closing-the-tabs-that-drain-you/) - In today’s world, our minds can feel like a web browser with fifty different tabs open. We may not be able to quiet the buzz completely; we can quiet the noise.
- [A Big Trick for Stop. Challenge. Choose.](https://www.habitsofhealth.com/a-big-trick-for-stop-challenge-choose/) - The power of Stop. Challenge. Choose. begins with the first step: Stop. Reflect on the Habits of Health that you find the most difficult to build, and start to build extra stops into your routine.
- [Escaping the Downward Spiral of Skipping the Gym](https://www.habitsofhealth.com/escaping-the-downward-spiral-of-skipping-the-gym/) - Habits of Disease can trap you in a cycle that feels inescapable.
- [Sun-Soaked Habits of Health](https://www.habitsofhealth.com/sun-soaked-habits-of-health/) - Bringing your healthy habits outdoors is one of the easiest ways to refresh your routine!
- [The Side of Health We Forget to Talk About](https://www.habitsofhealth.com/the-side-of-health-we-forget-to-talk-about/) - Creating lasting health and wellbeing is a journey, and connection can play an important role along the way.
- [The Biggest Secret to Longevity](https://www.habitsofhealth.com/the-biggest-secret-to-longevity/) - Instead of waiting to address disease when it is at its most extreme – and most dangerous – the Habits of Health instead aim to prevent disease.
- [The 3 lbs of Muscle Most People Ignore](https://www.habitsofhealth.com/the-3-lbs-of-muscle-most-people-ignore/) - Science is uncovering new secrets about a three-pound CPU that has existed since the dawn of man – the brain. This CPU sitting on top of your shoulders has amazing resilience to changing conditions–what neuroscientists call “plasticity.” It will provide optimal levels of cognition and memory as long as you maintain it, but even though the idea of hitting the gym for physical fitness is well-accepted, few people understand how important hitting the mental gym is for our brains.
- [Stop Fizzling Out: How to Follow Through With Your Health Goals](https://www.habitsofhealth.com/stop-fizzling-out-how-to-follow-through-with-your-health-goals/) - Your level of commitment is the only thing that determines whether you actually reach your goal or if you’ll simply fizzle out and stop short.
- [Help Make Healthy Habits the Easy Choice](https://www.habitsofhealth.com/help-make-healthy-habits-the-easy-choice/) - When we start a health journey, willpower usually helps us get started. But willpower is a finite resource. And that is where most of us trip. Here's how to move beyond willpower.
- [Are You Drinking Enough Water During the Summer?](https://www.habitsofhealth.com/are-you-drinking-enough-water-during-the-summer/) - Drink water. Habits of Healthy Hydration are always critical and bolster all other areas of our health. When the heat is on, however, water can quite literally save your life.
- [The Sleep Myth That Could Be Ruining Your Health](https://www.habitsofhealth.com/the-sleep-myth-that-could-be-ruining-your-health/) - Is it possible to compensate for those lost sleeping hours by oversleeping on the weekends? The answer may not be what you expect.
- [Why Water is Your Secret Weapon](https://www.habitsofhealth.com/why-water-is-your-secret-weapon/) - Drinking water is a very important habit that has a very good impact on your overall health. Plus, it will keep you centered on your health goals
- [Breaking the All-or-Nothing Approach to Exercise](https://www.habitsofhealth.com/breaking-the-all-or-nothing-approach-to-exercise/) - Staying active doesn’t have to be complicated. Start with simple, everyday movement and build from there!
- [Stay on Track Without Missing Out](https://www.habitsofhealth.com/stay-on-track-without-missing-out/) - Barbecue season is on the way. The good news is that enjoying yourself and making mindful choices can coexist.
- [Turbocharge your Health Bubble with Music](https://www.habitsofhealth.com/turbocharge-your-health-bubble-with-music/) - By becoming aware of how our environments can move us closer to optimal wellbeing, we can harness that power to our advantage and accelerate our progress. Music and sound are one of these invisible elements, and they could be your next secret weapon.
- [Don’t Forget to Laugh](https://www.habitsofhealth.com/dont-forget-to-laugh/) - Mountains of research have found that hobbies and self-enrichment unlock a wide range of health benefits, but let’s put the science aside for now and focus on the human experience. Will a night of boardgames with your family take inches off your waist and change the trajectory of your life?
- [The Turning Point Most People Miss in Their Health Journey](https://www.habitsofhealth.com/the-turning-point-most-people-miss-in-their-health-journey/) - There’s a moment in every health journey that often goes unnoticed.
- [Are You Choosing Your Food – or Is It Choosing You?](https://www.habitsofhealth.com/are-you-choosing-your-food-or-is-it-choosing-you/) - Every choice is a step in your journey that can help you take control of your health and create a new path forward.
- [Is food addiction real?](https://www.habitsofhealth.com/is-food-addiction-real/) - Blame and guilt are anchors. The weight of those feelings keeps us from moving forward, and, in many cases, drags us farther and farther from where we really want to be.
- [How to Beat the Drama Triangle](https://www.habitsofhealth.com/how-to-beat-the-drama-triangle/) - If we forfeit the control of our choices and allow others to influence us in negative ways, we move from being fully responsible for our lives to feeling like a victim, or even like we must come in and save the day.
- [The First Step in Mastering the Present Moment](https://www.habitsofhealth.com/the-first-step-in-mastering-the-present-moment/) - In the Habits of Health Transformational System, we often talk about how we are working against our evolutionary programming. This is one of the biggest challenges: Our brains are wired to favor immediate rewards over long-term ones, which means that we have to train ourselves to think differently about the choices we make.
- [Do you make life happen? Or is it happening to you?](https://www.habitsofhealth.com/do-you-make-life-happen-or-is-it-happening-to-you/) - When something happens to you, recognize that you have the power to choose how you respond.
- [Building the Life Beneath Your “Why”](https://www.habitsofhealth.com/building-the-life-beneath-your-why/) - Secondary choices — the action steps that support your primary choices — are the day-to-day behaviors that build your path to optimal health.
- [Get Back to Simple: Habits of Healthy Fuelings](https://www.habitsofhealth.com/get-back-to-simple-habits-of-healthy-fuelings/) - You don't need to change every aspect of your life overnight to reach your Optimal Wellbeing. There are simple steps you can take to make it a reality.
- [Pause, Don’t Panic: Design Your Life Around What Matters Most](https://www.habitsofhealth.com/pause-dont-panic-design-your-life-around-what-matters-most/) - When our environment is designed with intention, it can become the sail that helps guide us forward rather than the wind we’re constantly fighting. Learn more:
- [Mindful Eating — Using a Food Journal to Understand Your Body](https://www.habitsofhealth.com/mindful-eating-using-a-food-journal-to-understand-your-body/) - Achieving Optimal Health and Wellbeing starts with awareness. When it comes to Habits of Healthy Weight Management and Habits of Healthy Eating & Hydration, paying attention to what you eat, how you feel, and the patterns that show up day after day is important. That’s where food journaling comes in.
- [Temptation Bundling to Build Habits of Health](https://www.habitsofhealth.com/temptation-bundling-to-build-habits-of-health/) - We know that we shouldn’t eat that extra helping of dessert or that we should get up early in the morning to go for a jog, but our own brains resist us. The pull of the temptation to eat that food or to skip that workout wrestles with what you know is the healthy choice, and many times, the healthy choice loses. How can we overcome a natural tendency? Simple.
- [Health is an Act of Creation](https://www.habitsofhealth.com/health-is-an-act-of-creation/)
- [The Secret Power of Taking Small Steps](https://www.habitsofhealth.com/the-secret-power-of-taking-small-steps/) - Movement doesn’t have to be scheduled or exhausting to be effective.
- [Are Modern Habits Stealing Your Sleep?](https://www.habitsofhealth.com/are-modern-habits-stealing-your-sleep/) - Sleep deprivation can take a toll on your cognitive abilities and quietly sabotage both health and productivity. The good news: better sleep is within your control.
- [Raise a Glass (of Water)](https://www.habitsofhealth.com/raise-a-glass-of-water/)
- [A Better Way to Do New Year’s Resolutions](https://www.habitsofhealth.com/a-better-way-to-do-new-years-resolutions/) - New Year’s resolutions oversimplify change and unfairly suggest that all a person needs in order to change is the desire to change. That’s simply untrue.
- [Create the Holiday You Want](https://www.habitsofhealth.com/create-the-holiday-you-want/) - The holiday season is a time of celebration, family gatherings, and thoughtful reflection. They also tend to center around food. Stay aligned with your health goals this holiday season! These tips can help.
- [Getting up when you stumble](https://www.habitsofhealth.com/getting-up-when-you-stumble/) - Make it easier to create a longer term habit by starting with microHabits, something so easy it is virtually imposssible to fail. See how with Habits of Health.
- [Make Mindless Eating a Thing of the Past](https://www.habitsofhealth.com/make-mindless-eating-a-thing-of-the-past/) - Even with the best intentions, life has a way of nudging us to eat when we're not actually hungry. Learn how to make mindless eating a thing of the past.
- [Your Hidden Support Superpower](https://www.habitsofhealth.com/your-hidden-support-superpower/) - One of the cornerstones of Dr. A’s Habits of Health Transformational System is behavioral support. Today, I want to challenge you to actively and deliberately play a positive role in someone else’s support system. Here are some ideas:
- [Everyday is Thanksgiving](https://www.habitsofhealth.com/everyday-is-thanksgiving/) - Instead of being nervous about having to turn down sweets from well-meaning family members, I challenge you to be excited about the moments ahead.
- [Five Minutes to Mindfulness: How Journaling Can Transform Your Day](https://www.habitsofhealth.com/five-minutes-to-mindfulness-how-journaling-can-transform-your-day/) - What if I told you that dedicating just five minutes a day to a simple task could help slow down a crazy day, transform your relationship with food and improve your overall health?
- [No Weights. No Problem!](https://www.habitsofhealth.com/no-weights-no-problem/) - When it comes to a healthier lifestyle, you don’t need to go out and buy fancy equipment or get a gym membership to get started. All you need to help you get started is in your pantry: some cans of food or bottles of water!
- [30 Minutes a Day, A Lifetime of Health](https://www.habitsofhealth.com/30-minutes-a-day-a-lifetime-of-health/) - When I talk to clients about exercise, they are often surprised when I say that 30 minutes a day of moderate activity is all you need for a lifetime of health.
- [One Fast Food Burger vs. A Marathon](https://www.habitsofhealth.com/one-fast-food-burger-vs-a-marathon/) - You can’t outrun a poor diet. You may have heard this saying before, or some form of it, but its message is too often underestimated. Many people, when they decide to make a change in their health, immediately look to exercise for the solution. Yes, Habits of Healthy Motion are incredibly important, but if you bet on the treadmill to carry you to your goals, you will likely find yourself incredibly frustrated and disappointed.
- [More Ways to Build Mindfulness](https://www.habitsofhealth.com/more-ways-to-build-mindfulness/) - Mindfulness helps to take us out of our automatic routines so that we can be conscious of the choices we are making.
- [Don’t Let Cold Weather Freeze Your Hydration Habits](https://www.habitsofhealth.com/dont-let-cold-weather-freeze-your-hydration-habits/) - Most of us don’t need a reminder to drink water when the sun is blazing and the sweat is pouring. But when the temperature drops and winter begins to set in, it’s easy to forget how important staying hydrated is.
- [Autumn Activities: Movement That Feels Good](https://www.habitsofhealth.com/autumn-activities-movement-that-feels-good/) - The summer heat can make exercise feel like a chore. But autumn practically invites you outside. Here are some great ways to stay active this fall
- [3 Steps to Make Your Journey Easier](https://www.habitsofhealth.com/3-steps-to-make-your-journey-easier/) - One of the keys to creating change and building new Habits of Health is to make it as easy as possible for yourself. Your journey to optimal wellbeing will never be completely free of obstacles and challenges, but we can make it much less difficult with the right strategy.
- [What Matters Most to You?](https://www.habitsofhealth.com/what-matters-most-to-you/)
- [Move With Intention – Every Day!](https://www.habitsofhealth.com/move-with-intention-every-day/) - When you start working toward Optimal Health and Wellbeing, you may be tempted to dive straight into a demanding exercise program or extreme dietary changes. But here’s the truth: until you’ve established a healthier foundation, launching yourself into an intense workout is unlikely to be successful.
- [Fueling Your Body: Nutrition in a Fast-Paced World](https://www.habitsofhealth.com/fueling-your-body-nutrition-in-a-fast-paced-world/) - In today’s fast-paced world, it’s easy to let convenience guide our food choices. We rush out the door in the morning, often without breakfast. Sound familiar? You're not alone.
- [Unlocking Your Inner Motion Machine](https://www.habitsofhealth.com/unlocking-your-inner-motion-machine/) - The human species has a few key advantages over the rest of the animal kingdom, and one of those advantages is our capacity for motion. 10,000 years ago, we were perpetual motion machines. It is estimated that we spent in excess of 3,000 minutes a week moving, and early hunter/gatherers are believed to have walked upwards of 8 miles a day.
- [The Habits of Health You Ignore](https://www.habitsofhealth.com/the-habits-of-health-you-ignore/) - The Habits of Health Transformational System recognizes that all aspects of our health are interconnected. A positive change in one area will ripple into others, a phenomenon we call the Halo Effect. Those Halo Effects are numerous, but many of them are not obvious.
- [Are You Really Hungry? Break the Cycle of Mindless Eating](https://www.habitsofhealth.com/are-you-really-hungry-break-the-cycle-of-mindless-eating/) - Does this sound familiar? You’re eating balanced meals, staying on track—and then suddenly, you’re reaching for a snack even though you’re not hungry.
- [Creating Health is a Journey: Moving Forward Despite Setbacks](https://www.habitsofhealth.com/creating-health-is-a-journey-moving-forward-despite-setbacks/) - Whether you’re just starting or have been following the Habits of Health for a while now, you are probably eating healthier, starting an exercise routine, and creating healthy habits–but then, life throws a curveball.
- [6 Reasons Why Walking is a Wonder Drug](https://www.habitsofhealth.com/6-reasons-why-walking-is-a-wonder-drug/) - One of the first Habits of Health we challenge clients to build is a daily walking habit. You can start at any level that makes sense for your current health reality, and then, over time, we gradually add more and more steps to your routine until you reach 10,000 steps a day.
- [Movement Isn’t One-Size-Fits-All. Try What Works for You](https://www.habitsofhealth.com/movement-isnt-one-size-fits-all-try-what-works-for-you/) - When life gets busy, exercise can quickly slide down the priority list--but it doesn’t have to be all or nothing. In fact, just 20 minutes of consistent daily movement can transform your health, energy, and mood.
- [Celebrate the Wins You Can’t Weigh](https://www.habitsofhealth.com/celebrate-the-wins-you-cant-weigh/) - When it comes to eating well and caring for your body, it’s easy to get caught up in numbers: weight, calories, steps, or pounds lost. And while those metrics are important, they’re only a small part of the bigger picture.
- [Awakening Awareness to Change Your Life](https://www.habitsofhealth.com/awakening-awareness-to-change-your-life/)
- [Don’t Leave Your Healthy Habits Behind: Be Vacation Ready!](https://www.habitsofhealth.com/dont-leave-your-healthy-habits-behind-be-vacation-ready/) - When you're traveling with friends or family, staying on track can feel tricky. Here’s how to maintain your Habits of Health while enjoying your vacation to the fullest!
- [Prioritizing Sleep – Your Secret Weapon for Better Health](https://www.habitsofhealth.com/prioritizing-sleep-your-secret-weapon-for-better-health/) - In our fast-paced world, sleep is often the first thing we sacrifice. But the truth is, if you want to eat healthier, move more, manage stress, or simply feel more energized throughout the day, prioritizing sleep is essential.
- [Eating Healthy Without Sacrificing Flavor](https://www.habitsofhealth.com/eating-healthy-without-sacrificing-flavor/) - Following Habits of Healthy Fuelings doesn’t have to mean giving up on flavor.
- [How to Beat the Indoor Species Statistics](https://www.habitsofhealth.com/how-to-beat-the-indoor-species-statistics/) - We are becoming an indoor species, and that has a profound effect on our individual health and the direction of humanity as a whole.
- [Stop! The Dangers of a Life on Autopilot](https://www.habitsofhealth.com/stop-the-dangers-of-a-life-on-autopilot/) - Stop. Find a safe, quiet moment where you can pause.
- [A Little Each Day: How Motion Plants the Seeds of Wellbeing](https://www.habitsofhealth.com/a-little-each-day-how-motion-plants-the-seeds-of-wellbeing/) - Getting healthy doesn’t have to feel like climbing a mountain—it’s more like planting a seed. It might not look like much at first, but with a little attention each day, that seed can grow into a strong tree.
- [The Battle Between Our Present-Self and Future-Self](https://www.habitsofhealth.com/the-battle-between-our-present-self-and-future-self/) - Most of us are familiar with the chaos that comes with everyday life, which is why we often find ourselves reaching for dessert, skipping our afternoon jog, or binging a show at midnight instead of committing to the promise to start eating healthier, exercising daily, or to getting eight hours of sleep a night.
- [Are You Addicted to Stress?](https://www.habitsofhealth.com/are-you-addicted-to-stress/) - We have known for many years that our devices were designed to be addicting. We chase the dopamine hit of one more post, one more video, and one more click. We don’t want to miss out on the next big thing, so we never truly disconnect.
- [Secret Weapons for Sustainable Weight Loss](https://www.habitsofhealth.com/secret-weapons-for-sustainable-weight-loss/) - The Habits of Health approach to Optimal Health and Wellbeing doesn’t just help you lose a few pounds, it teaches you how to build a permanent strategy for long-term health.
- [Your Health Is More Than the Number on the Scale](https://www.habitsofhealth.com/your-health-is-more-than-the-number-on-the-scale/) - Health isn’t just a number on the scale–it’s a journey, one that’s about feeling good, moving better, and learning what our bodies need to thrive.
- [Use It or Lose It: The Secrets to Brain Health](https://www.habitsofhealth.com/use-it-or-lose-it-the-secrets-to-brain-health/) - As science reveals the secrets of the three-pound CPU on top of your shoulders, we’re discovering the brain’s amazing resilience to changing conditions–what neuroscientists call “plasticity.
- [3 Ways the Halo Effect Improves Your Mood](https://www.habitsofhealth.com/3-ways-the-halo-effect-improves-your-mood/) - When we build a Habit of Health, we get the direct reward for our health, but then we also unlock a range of secondary benefits that radiate outward, like the glow of a halo.
- [Share the Warmth–Fuel Your Habits of Healthy Surroundings](https://www.habitsofhealth.com/share-the-warmth-fuel-your-habits-of-healthy-surroundings/) - The world we live in has a tremendous influence on our behavior, shaping the choices we make and how we respond to challenges.
- [3 Habits You can Start Today to Get Better Sleep](https://www.habitsofhealth.com/3-habits-you-can-start-today-to-get-better-sleep/) - The right amount of high-quality sleep – once thought to be unimportant in your life – has been properly elevated to an essential role in our health and wellbeing. Sleep is your body’s way of restoring organ function, stabilizing chemical imbalance, refreshing areas of the brain that control mood and behavior, and improving performance.
- [6 Steps to Relax Your Mind and Body](https://www.habitsofhealth.com/6-steps-to-relax-your-mind-and-body/) - Set aside 10 minutes a day to repeat this practice. In just a few days, you will start to feel more in control of your thoughts and less affected by the chaos of the world around you.
- [Build Lasting Change–One Small Step at a Time](https://www.habitsofhealth.com/build-lasting-change-one-small-step-at-a-time/) - Here’s the thing about building healthy habits: you don’t have to make drastic changes all at once. It’s all about finding a starting point, staying consistent, and letting small actions add up over time.
- [5 ways to be active outdoors](https://www.habitsofhealth.com/5-ways-to-be-active-outdoors/) - Spring is here, and summer is on the way! That means it's time to take our Habits of Healthy Motion back into the great outdoors.
- [3 Reasons We Misunderstand the Speed of Progress](https://www.habitsofhealth.com/3-reasons-we-misunderstand-the-speed-of-progress/) - Starting a new journey can be an immense challenge. While many obstacles can potentially come between you and your goals, we often hear that a lack of progress is a key challenge.
- [The Power of Motion: Small Steps—Big Benefits](https://www.habitsofhealth.com/the-power-of-motion-small-steps-big-benefits/) - #post_excerptYou don’t have to overhaul your entire routine to be more active. The Habits of Healthy Motion focuses on increasing your activity level—with exercise as the ultimate if not immediate goal—which is essential to disease prevention and Optimal Health.
- [Don’t Let Winter Freeze Your Fitness Goals](https://www.habitsofhealth.com/dont-let-winter-freeze-your-fitness-goals/) - #post_excerptWith freezing temperatures and lots of snow, it can be easy to feel like hibernating until spring arrives. But, staying active and healthy during the cold months is possible—and important.
- [5 Ways to Shop Healthier and Conquer the Grocery Store](https://www.habitsofhealth.com/5-ways-to-shop-healthier-and-conquer-the-grocery-store/) - Here’s how to conquer your shopping trips so that you keep yourself away from the foods that do not support your journey.
- [How much influence does a friend have?](https://www.habitsofhealth.com/how-much-influence-does-a-friend-have/) - Our family, friends, and co-workers have a tremendous impact on how we act and their influence is a powerful contributor to how we eat, move, sleep, handle stress, spend our free time, and enjoy our occupations.
- [How a Model Morning Turbocharges Your Day](https://www.habitsofhealth.com/how-a-model-morning-turbocharges-your-day/) - Difficult Mornings Become Difficult Days. Just like it is critical in the twilight hour to create a ritual, habitualizing a routine to align your biological clock to establish high quality sleep, the early morning ritual is equally important to establish the optimal physical and mental state to energize and power your day. In other words, bedtime routines work, and so do morning routines.
- [How to Make the Impossible a Reality](https://www.habitsofhealth.com/how-to-make-the-impossible-a-reality/) - We are conditioned to think in terms of results and goals, but the gap between where you are and where you want to be can trick you into thinking your dream is impossible.
- [Create Lasting Change](https://www.habitsofhealth.com/create-lasting-change/) - Whether you are just beginning your journey or have reached Optimal health, the way you frame your health goals, your behaviors, and your approach to creating new habits has a big impact on the outcomes we experience.
- [The Secrets to Brain Health](https://www.habitsofhealth.com/the-secrets-to-brain-health/) - As science reveals the secrets of the three-pound CPU on top of your shoulders, we’re discovering the brain’s amazing resilience to changing conditions – what neuroscientists call “plasticity.”
- [Perpetual Motion for Your Brain](https://www.habitsofhealth.com/perpetual-motion-for-your-brain/) - When you were a child, you might have heard that television will “melt” your brain. The warnings felt dramatic then, but now that we are largely a sitting species – spending long hours at a desk or in the car or on the couch – new research is finding that watching television is, in fact, not good for your brain.
- [Let Your Healthy Habits Spill into Every Corner of Your World](https://www.habitsofhealth.com/let-your-healthy-habits-spill-into-every-corner-of-your-world/) - Since the early times, we had to be sensitive to our surroundings to survive. We traveled far distances to find safety, security, and comfort. We still carry these needs with us today, often looking for places where we are physically—and psychologically—comfortable.
- [Are you above or below the line?](https://www.habitsofhealth.com/are-you-above-or-below-the-line/) - Your mindset often falls into two broad categories. You either have an open, curious, growth-driven mindset, or you have a closed, defensive, “want to be right” mindset.
- [Ease the Chaos This Holiday Season](https://www.habitsofhealth.com/ease-the-chaos-this-holiday-season/) - The holidays are fast approaching and while this is an exciting time of year, it can be challenging for those who want to make healthy choices.
- [The Hidden Power of Sleep](https://www.habitsofhealth.com/the-hidden-power-of-sleep/) - We all know that sleep is essential for our overall wellbeing. But how often do you truly consider the quality of your sleep?
- [Creation vs. Change](https://www.habitsofhealth.com/creation-vs-change/) - The Habits of Health Transformational often talks about building or creating optimal wellbeing, and those word choices are deliberate. Building and creation have positive connotations from start to finish because those processes are often creative and result in a significant accomplishment.
- [5 Tips for Improving Your Fueling Habits](https://www.habitsofhealth.com/5-tips-for-improving-your-fueling-habits/) - Mindlessly snacking can add up to a lot extra calories. However, there are ways to help eliminate some of the most common calorie traps from your routine.
- [The Journeys We Take with Food](https://www.habitsofhealth.com/the-journeys-we-take-with-food/) - Weight-loss is one of the major motivating factors that attracts people to the Habits of Health. Many of us have spent years frustrated with our weight, and we know that reaching a healthy weight will be good for our overall well being, but what we see in the mirror and how we feel after a flight of stairs may be what kickstarts a new journey.
- [The Feedback Factor and the Habits of Health](https://www.habitsofhealth.com/the-feedback-factor-and-the-habits-of-health/) - Goals are an important part of any journey. Knowing where you want to go helps you plot the course and plan your voyage, but the challenge that many of us face is that our ultimate goals are very far from our current reality.
- [A movement program designed for you](https://www.habitsofhealth.com/a-movement-program-designed-for-you/) - Feel like fitness is out of your reach? You are not alone. See how you can incorporate gradual, sustainable change into your life with Habits of Health.
- [4 Habits of Healthy Motion You Might Be Missing](https://www.habitsofhealth.com/4-habits-of-healthy-motion-you-might-be-missing/) - When your day is filled with Habits of Healthy Motion, you burn more calories and unlock several health benefits. Integrating motion into your daily life will help.
- [5 ways you can be a healthy influence](https://www.habitsofhealth.com/5-ways-you-can-be-a-healthy-influence/) - The choices we make in terms of how we structure and interact with everything around us—from what we put in our pantries to the people we spend time with after work—have an impact on our health. We refer to this as Habits of Healthy Surroundings.
- [5 tips for controlling your portions](https://www.habitsofhealth.com/5-tips-for-controlling-your-portions/) - Portion control doesn't have to be a herculean effort. See how a few simple adjustments can help you make healthy choices an automatic part of your lifestyle.
- [Why hydration is more important than you think](https://www.habitsofhealth.com/why-hydration-is-more-important-than-you-think/) - Drinking eight glasses of water a day is core Macro Habit of Health. Suggestions from Dr. A on how to increase your uptake.
- [Unlock More Non-Scale Victories with Your LifeBook](https://www.habitsofhealth.com/unlock-more-non-scale-victories-with-your-lifebook/) - As you progress on your journey to optimal wellbeing you will experience rewards and triumphs that are not directly tied to the number you see on the scale.
- [Your environment and your health](https://www.habitsofhealth.com/your-environment-and-your-health/) - Our environments, the bubble we surround ourselves with, influence our feelings, mood, and behavior. Learn how to optimize your surroundings with the Habits of Health.
- [Why we choose the short-term over the long-term](https://www.habitsofhealth.com/why-we-choose-the-short-term-over-the-long-term/) - You came into this world with an ancient mind that’s being asked to function in a modern world. The Habits of Health System is designed to counteract this prehistoric programming, helping you to rewire your brain to make the choices that move you closer to optimal wellbeing.
- [The Power of One](https://www.habitsofhealth.com/the-power-of-one/) - Your daily life is full of little places where you can add extra movement without heading to the gym.
- [6 Tips for Better Sleep](https://www.habitsofhealth.com/6-tips-for-better-sleep/) - Sleep is one of the most overlooked areas of health, despite it being a cornerstone of optimal wellbeing. Read some tips to help you develop the Habits of Healthy Sleep.
- [Organize Your Life Around What Matters Most](https://www.habitsofhealth.com/organize-your-life-around-what-matters-most/) - Your Why is your motivation for creating health in your life, and it is most powerful when it is internal, not external.
- [Overcoming obstacles to build Habits of Healthy Motion](https://www.habitsofhealth.com/overcoming-obstacles-to-build-habits-of-healthy-motion/) - Habits of Healthy Motion don't have to be scary or painful. Read our tips on building Habits of Healthy Motion even with injuries or if you are at the early stages of your journey to a healthy weight.
- [A purpose-driven life](https://www.habitsofhealth.com/a-purpose-driven-life/) - Your mindset on your journey toward optimal health is perhaps one of the greatest factors for determining your success. The Habits of Health Transformational System goes far deeper than what you eat and how much you move.
- [6 tips for a healthy 4th of July](https://www.habitsofhealth.com/6-tips-for-a-healthy-4th-of-july/) - Celebrate your independence from unhealthy habits! Making your holidays healthier can take practice, but the more you hone your Habits of Health the more you can treasure what really makes holidays special: the people you spend them with.
- [Why You Sometimes Feel Powerless in Your Choices](https://www.habitsofhealth.com/why-you-sometimes-feel-powerless-in-your-choices/) - The ability to put your mind where you want, whenever you want, for as long as you want, is one of the most powerful skills you can master in your life-building process.
- [What to do When You Stumble](https://www.habitsofhealth.com/what-to-do-when-you-stumble/) - We all stumble because we are all human. Dust yourself off. Learn from the experience, and get back to building the life you want for yourself.
- [5 Ways to Build Habits of Health with Your Family](https://www.habitsofhealth.com/5-ways-to-build-habits-of-health-with-your-family/) - Building a support system that involves our families makes choices and building habits easier. You can build a health bubble with them. Here are some tips.
- [The Importance of Community and Belonging](https://www.habitsofhealth.com/the-importance-of-community-and-belonging/) - Unlike the more visible threats to our health, loneliness and isolation are easy to overlook but potentially just as serious as other diseases.
- [Spring Cleaning and Habits of a Healthy Environment](https://www.habitsofhealth.com/spring-cleaning-and-habits-of-a-healthy-environment/) - Optimal wellbeing is the culmination of choices that you make in all areas of your life, including your environment. What you surround yourself with can make you more likely to build lasting Habits of Health.
- [Raise Your Hand – Say Yes to Optimal Health](https://www.habitsofhealth.com/raise-your-hand-say-yes-to-optimal-health/) - Through the Habits of Health, we learn how to create habits that promote optimal health and wellbeing. To help take your journey to the next level, Dan Bell and I will be back together – LIVE, in person – at the Momentum Optimal Health Tour, where a full day of learning and growing with top leaders is about to happen. This will be an unforgettable experience!
- [The Truth About Successful People and Bad Days](https://www.habitsofhealth.com/the-truth-about-successful-people-and-bad-days/) - The path to optimal wellbeing is never a straight line.
- [Food Addiction is Not Your Fault](https://www.habitsofhealth.com/food-addiction-is-not-your-fault/) - Today, the word addiction is often used casually. I’m addicted to this show. Or I’m addicted to this song. Or I’m addicted to this hobby. Can a cupcake really be as dangerous as a hard drug? In terms of how your brain makes decisions about your health, the answer is actually yes.
- [Don’t Be Scared of Journaling](https://www.habitsofhealth.com/dont-be-scared-of-journaling/) - The written word has magic in it. If you haven’t started your journaling habit yet, here’s a prompt to get started.
- [Bench Presses for Your Brain](https://www.habitsofhealth.com/bench-presses-for-your-brain/) - I often talk about how modern society lulls us into sleepwalking through our lives, mindlessly lurching from one Habit of Disease to the next as we try to keep up with the pace of our chaotic, modern lives.
- [Mastering The Behavior Activation Threshold](https://www.habitsofhealth.com/mastering-the-behavior-activation-threshold/) - Achieving your goals ultimately comes down to finding ways to sustain your progress over a long period of time.
- [How You Track Your Progress Could be Holding You Back](https://www.habitsofhealth.com/how-you-track-your-progress-could-be-holding-you-back/) - One of the most energizing feelings you’ll experience on your Habits of Health journey is when you see and feel yourself making progress.
- [The Secret to Achieving Big Goals](https://www.habitsofhealth.com/the-secret-to-achieving-big-goals/) - A new year is upon us and without realizing it, we can set ourselves up to fail.
- [Year-End Journal Assignment](https://www.habitsofhealth.com/year-end-journal-assignment/) - Whether you started your journey a year ago or a week ago, that time may have gone quickly or slowly. Regardless of how it felt, each day is progress toward your goal. You’re writing a new story for yourself, and that can change everything for you.
- [You Buy Your Willpower at the Grocery Store](https://www.habitsofhealth.com/you-buy-your-willpower-at-the-grocery-store/) - Over the last several years, we’ve discovered that willpower is not something you have or don’t have, but rather it’s a resource that becomes depleted and can be recharged, like a battery.
- [The World’s Most Powerful Motivation](https://www.habitsofhealth.com/the-worlds-most-powerful-motivation/) - A healthy choice can potentially give us more time.
- [Do you understand how inflammation affects longevity?](https://www.habitsofhealth.com/do-you-understand-how-inflammation-affects-longevity/) - Inflammation is one of the most commonly misunderstood parts of our health.
- [It’s not your fault!](https://www.habitsofhealth.com/its-not-your-fault-2/) - I say this a lot: It’s not your fault. I have met thousands of people on this journey to transform the way the world thinks about health, and I hear again and again stories of people who are frustrated with themselves.
- [Digital Sunsets and Your Potential for Longevity](https://www.habitsofhealth.com/digital-sunsets-and-your-potential-for-longevity/) - If food is like gas for your car, then sleep is your engine oil. If you don’t change your engine oil with the right frequency, your engine suffers. That’s the trap of ignoring your sleep needs: At first you don’t realize the impact it has on the rest of your life.
- [Why We Should Celebrate Invisible Progress](https://www.habitsofhealth.com/why-we-should-celebrate-invisible-progress/) - Progress is a difficult idea because we misunderstand what progress can actually mean.
- [4 Ways a Friend or Loved One Can Keep You On Track](https://www.habitsofhealth.com/4-ways-a-friend-or-loved-one-can-keep-you-on-track/) - Have you ever made plans for a day-trip weeks in advance, only to decide that morning that you really don’t want to go? And better yet, have you ever kept those plans because you didn’t want to let down a spouse or a sibling or a friend who was excited to go on that adventure with you?
- [The Two Types of Motivation and Why They Matter](https://www.habitsofhealth.com/the-two-types-of-motivation-and-why-they-matter/) - Motivation is the desire to do things. In order for me to help you create sustainable optimal health and wellbeing, you must realize that I am helping you take charge to fully determine your future health and wellbeing.
- [Health Happens in the Present, Not the Past](https://www.habitsofhealth.com/health-happens-in-the-present-not-the-past/) - No matter what you do, you can never live a better past.
- [The Best Motivation for Lasting Change](https://www.habitsofhealth.com/the-best-motivation-for-lasting-change/) - The biggest outcome we pursue in our health journeys is also the most misunderstood: We desire lasting change.
- [Why Mistakes Can Be a Blessing](https://www.habitsofhealth.com/why-mistakes-can-be-a-blessing/) - When you recognize that you made an unhealthy choice, trace the bubbles back to the source. What was really the cause of your emotional eating? What was the chain of events that made you feel the way you feel now?
- [Where to Start When You’re Overwhelmed](https://www.habitsofhealth.com/where-to-start-when-youre-overwhelmed/) - Don’t let the cliche of the New Year’s season hold you back. Instead, let’s look at some super simple starting points for Habits of Health that also make change manageable, practical, and far less intimidating.
- [The Reason for a Healthy Holiday Season](https://www.habitsofhealth.com/the-reason-for-a-healthy-holiday-season/) - The holidays are often a challenging time for anyone who wants to make healthy choices. We can spend so much time worrying about what could go wrong that we might miss the real opportunity of the holidays: Habits of Healthy Relationships.
- [Stop. Challenge. Choose. to Unlock Your Potential](https://www.habitsofhealth.com/stop-challenge-choose-to-unlock-your-potential/) - Most of us settle in at a rather fixed level of awareness and maturity because it is all our world was asking of us 30 years ago. It’s because everything is changing so rapidly that the need to progress our awareness and advance our level of consciousness has never been more important.
- [How to Have a Wonderful and Healthy Winter](https://www.habitsofhealth.com/how-to-have-a-wonderful-and-healthy-winter/) - For many of us, winter snows have arrived. With more snow on the way, your Habits of Health might need a few adjustments, especially if your Habits of Healthy Motion are largely built outdoors.
- [Beyond a Healthy Weight: Building Your Habits of Healthy Weight Management](https://www.habitsofhealth.com/beyond-a-healthy-weight-building-your-habits-of-healthy-weight-management/) - For many of us, our Habits of Health journey begins because we don’t like how our weight makes us look and feel. With that starting point, reaching a healthy weight sounds like the end point. We saw that our weight was our problem, so we fixed it, and now the project is done. But that’s not how health really works, right?
- [Consciousness: The Hidden Benefits of Habits of Health](https://www.habitsofhealth.com/consciousness-the-hidden-benefits-of-habits-of-health/) - Though your Habits of Health journey may have initially been motivated by how you look, how you feel, or your desire to live a longer life, you have likely learned by now that the more we work on your mind, the easier it becomes to navigate all areas of your life. You have the awareness and the tools to make healthier choices and to find meaningful fulfillment in your life, your health giving you the freedom to pursue the things that matter most to you.
- [How to Build Your Micronenvironment of Health](https://www.habitsofhealth.com/how-to-build-your-micronenvironment-of-health/) - Recently, the Habits of Health community has been exploring support systems and the power that comes with building Habits of Healthy Surroundings. Our goal is to become conscious of how we are feeling and how we are reacting to the world around us. That awareness can give us the presence of mind to Stop. Challenge. Choose. when we feel ourselves drifting toward feeling like a victim, villain, or hero.
- [Automatic Health and Choice Architecture](https://www.habitsofhealth.com/automatic-health-and-choice-architecture/) - The hidden forces that surround us and the structures we find ourselves in have a major impact on our tendencies and our ability to change and create new behaviors and habits. We make many of our choices by what is presented to us rather than from a conscious choice.
- [You Don’t Need to be a Health Expert](https://www.habitsofhealth.com/you-dont-need-to-be-a-health-expert/)
- [How a Big Goal Can Drain Your Motivation](https://www.habitsofhealth.com/how-a-big-goal-can-drain-your-motivation/)
- [3 Ways You Can Improve Your Sleep Today](https://www.habitsofhealth.com/3-ways-you-can-improve-your-sleep-today/)
- [We Are Becoming an Indoor Species](https://www.habitsofhealth.com/we-are-becoming-an-indoor-species/)
- [The Mortality of Being Seated](https://www.habitsofhealth.com/the-mortality-of-being-seated/)
- [What do you want in 2022?](https://www.habitsofhealth.com/what-do-you-want-in-2022/) - With 2022 around the corner, you probably have begun to look ahead at the new year and imagine what kind of life you’d like to have. If you start with a realistic plan, complete strategies, tools, skill development, support, and a way to proceed at a pace that works for you, you can achieve your goals.
- [Celebrating a Conscious Christmas](https://www.habitsofhealth.com/celebrating-a-conscious-christmas/)
- [The Power of Habit Momentum](https://www.habitsofhealth.com/the-power-of-habit-momentum/) - Have you ever tried to push a car? You put it in neutral, and then you dig your feet in, squatting low to put your shoulder into it. You push and push and push, but the car doesn’t move... at first.
- [Healthy holiday survival guide](https://www.habitsofhealth.com/healthy-holiday-survival-guide/) - How to enjoy the holidays for what they're meant to be, a time to create memories with our loved ones, without compromising your goals or your Habits of Health.
- [Learning From Your Letters](https://www.habitsofhealth.com/learning-from-your-letters/)
- [Two Letters from the Habits of Health Community](https://www.habitsofhealth.com/two-letters-from-the-habits-of-health-community/) - This week, we rolled out a small community challenge: write a letter to your past-self with advice and words of wisdom you wish you knew then. Read Connie's and Laura's letters.
- [5 Ways to Beat the High Blood Pressure Trend](https://www.habitsofhealth.com/5-ways-to-beat-the-high-blood-pressure-trend/) - Addressing high blood pressure is a potential way to add years to your life. Here’s what you can do.
- [5 Tips for Conquering Your Next Grocery Trip](https://www.habitsofhealth.com/5-tips-for-conquering-your-next-grocery-trip/) - Here are five tips to succeed in your next grocery trip in your journey towards Optimal Health.
- [How to Thrive in Tempting Situations](https://www.habitsofhealth.com/how-to-thrive-in-tempting-situations/) - If you’re on your journey to optimal wellbeing, the way our culture organizes these moments around food can turn a happy evening into a minefield of temptations and awkward conversations. 
- [Ideas from the Community: New Healthy Hobbies](https://www.habitsofhealth.com/ideas-from-the-community-new-healthy-hobbies/) - I asked our community if they had ideas or suggestions for new healthy outdoor hobbies. Here are some highlights that might give you an idea of how to start a new healthy activity!
- [Taking Your Habits of Health Outside](https://www.habitsofhealth.com/taking-your-habits-of-health-outside/) - The Habits of Health open so many doors in our lives, and sunny weather is a great way to strengthen our health and savor the moment at the same time.
- [Resetting Your Habits of Healthy Sleep](https://www.habitsofhealth.com/resetting-your-habits-of-healthy-sleep/)
- [3 Big Wins from Dental Health](https://www.habitsofhealth.com/3-big-wins-from-dental-health/) - The Habits of Health Transformational System is not just about food. It’s about seeing the connection between all of your daily choices.
- [How Eliminating Stress Can Add Years to Your Life](https://www.habitsofhealth.com/how-eliminating-stress-can-add-years-to-your-life/) - When we’re stressed, our brain can’t function optimally, and when stress becomes chronic, it can decrease brain health and accelerate cellular aging.
- [The Power (and Confusion) of Food](https://www.habitsofhealth.com/the-power-and-confusion-of-food/) - I hope that you can start to see the potential rewards you can unlock by choosing healthier foods. We are picking the foods that fuel optimal wellbeing.
- [A Quick Guide to Stop. Challenge. Choose.™](https://www.habitsofhealth.com/a-quick-guide-to-stop-challenge-choose/)
- [Heart Health and Why We Struggle with Habits of Disease](https://www.habitsofhealth.com/heart-health-and-why-we-struggle-with-habits-of-disease/)
- [Why Bone Health is Critical for Longevity](https://www.habitsofhealth.com/why-bone-health-is-critical-for-longevity/) - Several factors can contribute to a loss of bone density and bone strength as we age. The good news is that if we make healthy choices we can protect our bone health!
- [6 Tips for Healthy Grocery Shopping](https://www.habitsofhealth.com/6-tips-for-healthy-grocery-shopping/) - Surviving the temptations of the grocery store and stocking your pantry with healthy foods can be a challenge. Here are some tips to help you stay on track!
- [Books, Your Mind, and Your Surroundings](https://www.habitsofhealth.com/books-your-mind-and-your-surroundings/) - Reading provides some incredible immediate benefits, as well as secondary rewards that ripple through the rest of our lives.
- [It’s Not Your Fault: How Modern Food Tricks Your Brain](https://www.habitsofhealth.com/its-not-your-fault-how-modern-food-tricks-your-brain/) - The typical Western diet results in cravings and a cycle of poor eating patterns. It's not your fault, and you are not alone!
- [How Inflammation Really Works and Why It Matters](https://www.habitsofhealth.com/how-inflammation-really-works-and-why-it-matters/) - Unnoticed and unchecked, inflammatory biochemicals in your body have a sinister effect on blood vessels, joints, brain health, and other critical systems.
- [Water is Your Secret Weapon](https://www.habitsofhealth.com/water-is-your-secret-weapon/) - We simply function better when we get the hydration we need. Our bodies depend on hydration for nearly every aspect of our health.
- [Taking the Fear Out of Exercise](https://www.habitsofhealth.com/taking-the-fear-out-of-exercise/)
- [Safe and Healthy Outdoor Activities](https://www.habitsofhealth.com/safe-and-healthy-outdoor-activities/)
- [Why Exercise Is Not the Secret to Weight-Loss](https://www.habitsofhealth.com/why-exercise-is-not-the-secret-to-weight-loss/)
- [The Power of Dialogue (Internal and External)](https://www.habitsofhealth.com/the-power-of-dialogue-internal-and-external/)
- [The Truth About Mindfulness Meditation](https://www.habitsofhealth.com/the-truth-about-mindfulness-meditation/)
- [Holidays are for Family](https://www.habitsofhealth.com/holidays-are-for-family/) - Holidays are for family, and we practice the Habits of Health so that we can enjoy as many of these moments with our loved ones as possible.
- [Why habits are the bedrock of transformation](https://www.habitsofhealth.com/why-habits-are-the-bedrock-of-transformation/) - Change is difficult because our brains are programmed to resist it. The Habits of Health System advocates small changes over time using microHabits of Health.
- [How motivation really works](https://www.habitsofhealth.com/how-motivation-really-works/) - Motivation is a common word in the wellness industry. Fitness celebrities and diet gurus talk about motivation as an equivalent to willpower.
- [Can you add 10 minutes of standing to your day?](https://www.habitsofhealth.com/can-you-add-10-minutes-of-standing-to-your-day/) - Is sitting is the new smoking because of how many health problems a life spent mostly sitting can create? The Habits of Health can help you adopt new habits to change this.
- [The most important exercise happens outside of the gym](https://www.habitsofhealth.com/the-most-important-exercise-happens-outside-of-the-gym/) - Support and advice from Dr.A's Habits of Health Transformation System to help you with the dieting yo-yo effect, and prevent you relapsing into old behaviors.
- [What really matters to you?](https://www.habitsofhealth.com/what-really-matters-to-you/) - Dr.A's advice to help you get some perspective on our modern lives by getting out the time machine and taking a peek at our caveman ancestors.
- [The benefits of family meals](https://www.habitsofhealth.com/the-benefits-of-family-meals/) - The Habits of Health is a comprehensive transformational system that goes beyond diet and exercise to look at the whole picture of optimal wellbeing.
- [Timeout! Check your environment](https://www.habitsofhealth.com/timeout-check-your-environment/) - Find out how to make small, gradual and practical changes with the Habits of Health Transformational System to steadily transform your health over time.
- [Are your genes your destiny?](https://www.habitsofhealth.com/are-your-genes-your-destiny/) - Many of us believe that our genetics our destiny. The real conclusion is not so simple.
- [More reasons to get up and move!](https://www.habitsofhealth.com/more-reasons-to-get-up-and-move/)
- [Sitting is bad for the whole family](https://www.habitsofhealth.com/sitting-is-bad-for-the-whole-family/)
- [A healthy Winter](https://www.habitsofhealth.com/a-healthy-winter/) - Holiday cheer can be bittersweet for those of us in our journey toward optimal health as cold weather and festivities with family and friends challenge our Habits of Health.
- [Exercise is more than a gym routine](https://www.habitsofhealth.com/exercise-is-more-than-a-gym-routine/) - Building the habit of being more active throughout our days when we are not in the gym, can unlock impactful rewards. Read the latest research on this Habits of Health.
- [The failure pattern: diet vs. exercise](https://www.habitsofhealth.com/the-failure-pattern-diet-vs-exercise/) - The Habits of Health system is designed to address life's obstacles, and give you the tools, coaching, and direction, you need for lasting success.
- [Exercise guidelines for Seniors](https://www.habitsofhealth.com/exercise-guidelines-for-seniors/) - As we age, the challenges we face might be very different from other people of the same age. The Habits of Health helps you discover your own optimal health and get a little bit healthier each day.
- [The tastiness myth](https://www.habitsofhealth.com/the-tastiness-myth/) - Some think that eating healthy foods means giving up the joy of food. Find out how you can practice Habits of Health and still enjoy delicious, great-tasting food.
- [3 ways to add more motion to your routine](https://www.habitsofhealth.com/3-ways-to-add-more-motion-to-your-routine/) - Movement is a critical part of the Habits of Health journey. Find out how to build new Habits of Healthy Motion into your daily routine to help you reach your health goals.
- [How modern medicine can undermine Habits of Health](https://www.habitsofhealth.com/how-modern-medicine-can-undermine-habits-of-health/) - Medicine is an incredible tool to keep us healthy, but our biggest opportunity to live potentially longer, healthier lives lies in our daily Habits of Health choices.
- [Structure your day with sleep](https://www.habitsofhealth.com/structure-your-day-with-sleep/) - Sleep is one of the most critical factors in creating overall well-being and has a direct impact on losing weight and keeping it off. Find out how mastering the Habits of Healthy Sleep will ripple throughout all areas of your health.
- [6 tips for beating emotional eating](https://www.habitsofhealth.com/6-tips-for-beating-emotional-eating/) - Many of us have learned to associate food with comfort. If we're sad, stressed or celebrating a life event we give ourselves a treat. Emotional eating is a cultural challenge Habits of Health can help you overcome.
- [The food you eat is the food you buy](https://www.habitsofhealth.com/the-food-you-eat-is-the-food-you-buy/) - Cleaning out your pantries, or swapping your dinnerware for smaller plates makes the healthy choices become the more immediate options. Habits of Health can help with this.
- [5 ways to destress healthy choices](https://www.habitsofhealth.com/5-ways-to-destress-healthy-choices/) - Many of us have spent decades reinforcing routines that add pounds to our waistlines and takes years off of our lives. Habits of Health has helped thousands of people take back control of their health and write their new story.
- [5 Misconceptions About Exercise](https://www.habitsofhealth.com/5-misconceptions-about-exercise/)
- [The leader in you](https://www.habitsofhealth.com/the-leader-in-you/) - Dr. A introduced as a global leader in the mission to lead the world to optimal health at the 2018 Go Global event in Florida.
- [6 ways to improve sleep with a digital sunset](https://www.habitsofhealth.com/6-ways-to-improve-sleep-with-a-digital-sunset/) - Nearly all aspects of our health unravel without enough sleep. Understand how sleep is intertwined with your body’s health mechanisms with the Habits of Health.
- [Optimize your surroundings](https://www.habitsofhealth.com/optimize-your-surroundings/) - Your surroundings shape your choices. The Habits of Health Transformational System challenges you to be more aware and transform your surroundings.
- [3 ways to beat the drama triangle](https://www.habitsofhealth.com/3-ways-to-beat-the-drama-triangle/) - Our health is directly driven by the choices we make each day. The Habits of Health Transformational System shows you how to take responsibility of your surroundings.
- [The power of choice](https://www.habitsofhealth.com/the-power-of-choice/) - Discover the Habits of Health secrets to beating the yo-yo effect when you try a new diet or workout. They're really simple - and that's the whole point.
- [Mental health and longevity](https://www.habitsofhealth.com/mental-health-and-longevity/) - The Habits of Health Transformational System means taking a deep, sometimes difficult, look at ourselves. For your mental health this is important but rewarding.
- [6 Steps for starting a Health Journal](https://www.habitsofhealth.com/6-steps-for-starting-a-health-journal/) - Keeping a health journal is a powerful Habit of Health, but Dr.A often finds that new clients are hesitant or skeptical. Find out about the benefits.
- [Can you reverse a medical condition?](https://www.habitsofhealth.com/can-you-reverse-a-medical-condition/) - Dr. A's thinking on the role that habit and lifestyle play in patient health and how the the status quo for modern medicine is still largely reactionary.
- [The invisible force of your emotions](https://www.habitsofhealth.com/the-invisible-force-of-your-emotions/) - The medical community is changing course to recognize that reaching optimal health requires caring for our bodies and our minds. See Dr.A's perspective on this.
- [Why you struggle with portion control](https://www.habitsofhealth.com/why-you-struggle-with-portion-control/) - The way our brains think about food is complicated and unintuitive. In your pursuit of optimal health unspoken urges pull you in opposite directions.
- [The Failure Pattern: Diet vs Excercise](https://www.habitsofhealth.com/the-failure-pattern-diet-vs-excercise/) - We understand the link between obesity and disease. The Habits of Health is designed to give you the tools, coaching, and direction, you need to find lasting success and to conquer the failure pattern.
- [The mason jar story](https://www.habitsofhealth.com/the-mason-jar-story/) - Dr A shares his recent thinking on the Habits of Health using the story of rocks, pebbles, sand, and a mason jar.
- [Small changes, big results](https://www.habitsofhealth.com/small-changes-big-results/) - In the Habits of Health System, our approach to exercise continues to surprise people who think they know what it takes to reach and thrive at a healthy weight.
- [Habits of a Healthy Mind](https://www.habitsofhealth.com/habits-of-a-healthy-mind/) - Optimal wellbeing doesn't begin with crash diets or intense exercise. It starts with your mind and impacts on how you look, feel, and how long you live.
- [Condiment choices really make the difference!](https://www.habitsofhealth.com/condiment-choices-really-make-the-difference/) - Condiments add flavor and zest to your meals but they can also contribute to your overall carbohydrate intake.
- [How to recognize and get through a plateau](https://www.habitsofhealth.com/how-to-recognize-and-get-through-a-plateau/) - What is a true weight loss plateau? We generally define “plateau” as no weight loss for 2 or more weeks.
- [“Tweaking” your plan – Why?](https://www.habitsofhealth.com/tweaking-your-plan-why/) - Pointers to help with some “tweaks for the 5&1 weight loss plan of the Optavia program,
- [Big returns on Habits of Health](https://www.habitsofhealth.com/the-ripple-effect-big-returns-on-habits-of-health/)
- [Before you make a resolution](https://www.habitsofhealth.com/before-you-make-a-resolution/)
- [Optimal Health and the World around us](https://www.habitsofhealth.com/optimal-health-and-the-world-around-us/)
- [Small changes, big rewards](https://www.habitsofhealth.com/small-changes-big-rewards/)
- [5 healthy thanksgiving tips](https://www.habitsofhealth.com/5-healthy-thanksgiving-tips/)
- [Don’t let the Winter blues get you down!](https://www.habitsofhealth.com/dont-let-the-winter-blues-get-you-down/)
- [Prevention is the best policy](https://www.habitsofhealth.com/prevention-is-the-best-policy/)
- [2 more reasons to get up and move](https://www.habitsofhealth.com/2-more-reasons-to-get-up-and-move/)
- [Emotional nourishment: The relationship reward](https://www.habitsofhealth.com/emotional-nourishment-the-relationship-reward/)
- [Your brain needs exercise too](https://www.habitsofhealth.com/your-brain-needs-exercise-too/)
- [Raise a glass (of water) to your health!](https://www.habitsofhealth.com/raise-a-glass-of-water-to-your-health/)
- [Journal your heart out](https://www.habitsofhealth.com/journal-your-heart-out/)
- [USDA Guidelines: what you need to know](https://www.habitsofhealth.com/new-usda-dietary-guidelines-what-you-need-to-know/)
- [Harness Habits of Healthy Motion](https://www.habitsofhealth.com/harness-habits-of-healthy-motion/)
- [Your smartphone could be killing you](https://www.habitsofhealth.com/your-smartphone-could-be-killing-you/)
- [Thank you to the Optimal Health Community](https://www.habitsofhealth.com/a-thank-you-note-to-the-optimal-health-community/)
- [New research on mindfulness meditation](https://www.habitsofhealth.com/what-new-research-says-about-mindfulness-meditation/)
- [Is the power to beat cravings in your pillow?](https://www.habitsofhealth.com/the-power-to-beat-cravings-might-be-in-your-pillow/)
- [The power of work-life balance](https://www.habitsofhealth.com/the-power-of-work-life-balance/)
- [How your mind works against you](https://www.habitsofhealth.com/how-your-mind-works-against-you/)
- [Are standing desks pointless?](https://www.habitsofhealth.com/are-standing-desks-pointless/)
- [Reprogramming your stress response](https://www.habitsofhealth.com/the-dangers-of-uncertainty-reprogramming-your-stress-response/)
- [Nature vs. Nurture: The power of your health bubble](https://www.habitsofhealth.com/nature-vs-nurture-the-power-of-your-health-bubble/) - The changes you make to your environment can have big impacts on your health.
- [Diabetes, Obesity, and Your Brain](https://www.habitsofhealth.com/diabetes-obesity-and-your-brain/) - Yet another research study supports what the Habits of Health have said all along: when you take care of your body, you take care of your mind.
- [The muscle everyone forgets to exercise](https://www.habitsofhealth.com/the-muscle-everyone-forgets-to-exercise/) - You may exercise your body, but are you expanding your mind?
- [Secrets to sticking with your workout routine](https://www.habitsofhealth.com/secrets-to-sticking-with-your-workout-routine/) - If you have trouble sticking to a workout routine, you're not alone. These tips will help you break your bad habits and fully enjoy the benefits of healthy motion.
- [Hacking the ROI on exercise time?](https://www.habitsofhealth.com/hacking-the-roi-on-exercise-time/)
- [Why “the biggest loser” contestants are doomed to regain weight](https://www.habitsofhealth.com/why-the-biggest-loser-contestants-are-doomed-to-regain-weight/) - "The Biggest Loser" is in the news after a study found that the show's winners are likely to regain most of the weight. Dr. A breaks down why explains how the Habits of Health are necessary for making lasting changes.
- [Paint away the stress](https://www.habitsofhealth.com/paint-away-the-stress/) - Artistic expression is good for your soul--and, it turns out, your mind and body too. Learn how and why to make art one of your Habits of Health.
- [How to fight back against unhealthy ads](https://www.habitsofhealth.com/how-to-fight-back-against-unhealthy-ads/) - The media bombards you with unhealthy marketing messages everyday. Learn the habits that will keep you on the path towards Optimal Health.
- [The secret to building Habits: start small](https://www.habitsofhealth.com/the-secret-to-building-habits-start-small/) - You may dream big, but research shows that to achieve lasting changes, start small. Read this week's blog post about forming Habits of Health that last.
- [3 simple ways to improve your mental health](https://www.habitsofhealth.com/3-simple-ways-to-improve-your-mental-health/) - You can harness the power of the mind-body connection with these 3 simple habits.
- [Stress is the enemy of cherished memories](https://www.habitsofhealth.com/stress-is-the-enemy-of-cherished-memories/) - Choosing between Habits of Health or Disease doesn't just affect you today. Learn how to keep your mind in top shape as you age.
- [Four legged friends: the ultimate health companions](https://www.habitsofhealth.com/four-legged-friends-the-ultimate-health-companions/)
- [The willpower myth](https://www.habitsofhealth.com/the-willpower-myth/) - How can you improve your health if you lack willpower? Start so small you can't fail.
- [Two more reasons to perfect your Habits of Healthy Sleep](https://www.habitsofhealth.com/two-more-reasons-to-perfect-your-habits-of-healthy-sleep/) - Sleeping habits are easily overlooked, but research keeps showing it's vital for Optimal Wellbeing. Read this to explore the science of sleep.
- [Moving inspiration from external to internal](https://www.habitsofhealth.com/the-dirty-secret-about-inspiration/)
- [4 tips for better posture](https://www.habitsofhealth.com/4-tips-for-better-posture/)
- [A brief look at brain health](https://www.habitsofhealth.com/a-brief-look-at-brain-health/)
- [Dance like your health depends on it](https://www.habitsofhealth.com/dance-like-your-health-depends-on-it/)
- [Smartphones and Habits of Health](https://www.habitsofhealth.com/smartphones-and-habits-of-health/)
- [Guard your brain](https://www.habitsofhealth.com/guard-your-brain/)
- [4 tips for healthier air at home](https://www.habitsofhealth.com/4-tips-for-healthier-air-at-home/)
- [Working out is not a war with yourself](https://www.habitsofhealth.com/working-out-is-not-a-war-with-yourself/)
- [How to accelerate your optimal health journey](https://www.habitsofhealth.com/how-to-accelerate-your-optimal-health-journey/)
- [4 reasons to develop a book habit (and how to start)](https://www.habitsofhealth.com/4-reasons-to-develop-a-book-habit-and-how-to-start/)
- [The not-so secret way to make exercise a habit](https://www.habitsofhealth.com/the-not-so-secret-way-to-make-exercise-a-habit/)
- [Call a timeout](https://www.habitsofhealth.com/call-a-timeout/)
- [Introducing Identity, a New Book by Dr. A and Robert Fritz](https://www.habitsofhealth.com/introducing-identity-a-new-book-by-dr-a-and-robert-fritz/)
- [Your hidden belief is holding you back](https://www.habitsofhealth.com/your-hidden-belief-is-holding-you-back/)
- [Positive belief vs. true capability](https://www.habitsofhealth.com/positive-belief-vs-true-capability/)
- [The invisible structures that drive your habits](https://www.habitsofhealth.com/the-invisible-structures-that-drive-your-habits/)
- [How ideals sabotage your health goals](https://www.habitsofhealth.com/how-ideals-sabotage-your-health-goals/)
- [Your holiday thriving guide](https://www.habitsofhealth.com/your-holiday-thriving-guide/)
- [The power of a tiny resolution](https://www.habitsofhealth.com/the-power-of-a-tiny-resolution/)
- [Exercise is more than hitting the gym](https://www.habitsofhealth.com/exercise-is-more-than-hitting-the-gym/)
- [You can do more than you think](https://www.habitsofhealth.com/you-can-do-more-than-you-think/)
- [5 reasons to read more](https://www.habitsofhealth.com/5-reasons-to-read-more/)
- [Don’t give up on mindfulness](https://www.habitsofhealth.com/dont-give-up-on-mindfulness/)
- [5 tips for a successful Conference](https://www.habitsofhealth.com/5-tips-for-a-successful-conference/)
- [Vitamin D deficiency is “an ignored epidemic”](https://www.habitsofhealth.com/vitamin-d-deficiency-is-an-ignored-epidemic/)
- [3 more reasons to perfect your Habits of Healthy Eating](https://www.habitsofhealth.com/3-more-reasons-to-perfect-your-habits-of-healthy-eating/)
- [The health rewards of a great smile](https://www.habitsofhealth.com/the-health-rewards-of-a-great-smile/)
- [What’s the value of sleep?](https://www.habitsofhealth.com/whats-the-value-of-sleep/)
- [A few extra seconds could make you much healthier](https://www.habitsofhealth.com/a-few-extra-seconds-could-make-you-much-healthier/)
- [Three breaths to a healthier you](https://www.habitsofhealth.com/three-breaths-to-a-healthier-you/)
- [The price of a commute](https://www.habitsofhealth.com/the-price-of-a-commute/)
- [5 ideas for improving your Habits of a Healthy Environment](https://www.habitsofhealth.com/5-ideas-for-improving-your-habits-of-a-healthy-environment/)
- [Step away from the soda](https://www.habitsofhealth.com/step-away-from-the-soda/)
- [Dr. A: scholar in residence](https://www.habitsofhealth.com/dr-a-scholar-in-residence/)
- [Your brain on sugar](https://www.habitsofhealth.com/your-brain-on-sugar/)
- [Unplug to reconnect with what matters](https://www.habitsofhealth.com/unplug-to-reconnect-with-what-matters/)
- [Beyond emotional eating to your health bubble](https://www.habitsofhealth.com/beyond-emotional-eating-to-your-health-bubble/)
- [Don’t believe everything you read](https://www.habitsofhealth.com/dont-believe-everything-you-read/)
- [Furry friends and Habits of Health](https://www.habitsofhealth.com/furry-friends-and-habits-of-health/)
- [The willpower trap](https://www.habitsofhealth.com/the-willpower-trap/)
- [Riding the conference wave](https://www.habitsofhealth.com/riding-the-conference-wave/)
- [The health potential of your smartphone](https://www.habitsofhealth.com/the-health-potential-of-your-smartphone/)
- [The power of consistency](https://www.habitsofhealth.com/the-power-of-consistency/)
- [Keys to longevity: Habits of Healthy Motion](https://www.habitsofhealth.com/keys-to-longevity-habits-of-healthy-motion/)
- [The ripple effects of habit](https://www.habitsofhealth.com/the-ripple-effects-of-habit/)
- [The power to potentially reverse disease](https://www.habitsofhealth.com/the-power-to-potentially-reverse-disease/)
- [Looking back on National Optimal Health Day 2017](https://www.habitsofhealth.com/looking-back-on-national-optimal-health-day-2017/)
- [Vacuuming could help you live longer](https://www.habitsofhealth.com/vacuuming-could-help-you-live-longer/)
- [The fast-acting consequences of sugar](https://www.habitsofhealth.com/the-fast-acting-consequences-of-sugar/)
- [What you should know about food addiction](https://www.habitsofhealth.com/what-you-should-know-about-food-addiction/)
- [Stop and smell the roses](https://www.habitsofhealth.com/stop-and-smell-the-roses/)
- [Align your surroundings with longevity](https://www.habitsofhealth.com/align-your-surroundings-with-longevity/)
- [Win the battle against stress](https://www.habitsofhealth.com/win-the-battle-against-stress/) - The Habits of Health encompass all aspects of optimal wellbeing, not just nutrition and motion. In fact, the very beginning of the journey starts with your mind.
- [Is it possible to reverse muscle aging?](https://www.habitsofhealth.com/is-it-possible-to-reverse-muscle-aging/)
- [Habits of Healthy Relationships](https://www.habitsofhealth.com/habits-of-healthy-relationships/)
- [Troubleshooting a healthy holiday](https://www.habitsofhealth.com/troubleshooting-a-healthy-holiday/)
- [Purpose and Optimal Wellbeing](https://www.habitsofhealth.com/purpose-and-optimal-wellbeing/)
- [The health rewards of doing good](https://www.habitsofhealth.com/the-health-rewards-of-doing-good/)
- [5 tips for mindfulness](https://www.habitsofhealth.com/5-tips-for-mindfulness/)
- [The secret to being the best in the world](https://www.habitsofhealth.com/the-secret-to-being-the-best-in-the-world/)
- [4 reasons to practice Habits of Healthy Relationships](https://www.habitsofhealth.com/4-reasons-to-practice-habits-of-healthy-relationships/)
- [Challenge the new normal](https://www.habitsofhealth.com/challenge-the-new-normal/)
- [All hands on deck: The latest on childhood obesity](https://www.habitsofhealth.com/all-hands-on-deck-the-latest-on-childhood-obesity/)
- [It's not your fault](https://www.habitsofhealth.com/its-not-your-fault/)
- [Preventing disease with Habits of Healthy Motion](https://www.habitsofhealth.com/preventing-disease-with-habits-of-healthy-motion/)
- [The big rewards of Habits of Healthy Motion](https://www.habitsofhealth.com/the-big-rewards-of-habits-of-healthy-motion/)
- [Balsamic Glazed Chicken with Rosemary](https://www.habitsofhealth.com/balsamic-glazed-chicken-with-rosemary/)
- [Seared Sea Scallops](https://www.habitsofhealth.com/seared-sea-scallops/)
- [Fish Tacos](https://www.habitsofhealth.com/fish-tacos/)
- [Asparagus and Chicken Fricassee](https://www.habitsofhealth.com/asparagus-and-chicken-fricassee/)
- [Sirloin & Vegetable Kabobs](https://www.habitsofhealth.com/sirloin-and-vegetable-kabobs/)
- [Grilled Herbed Chicken Breast](https://www.habitsofhealth.com/grilled-herbed-chicken-breast/)
- [Orange Roughy & Veggies](https://www.habitsofhealth.com/orange-roughy-veggies/)
- [Pacific Salmon & Veggies](https://www.habitsofhealth.com/pacific-salmon-veggies/)
- [Grilled Lamb Chops](https://www.habitsofhealth.com/grilled-lamb-chops/)
- [Cumin-Lime Steak](https://www.habitsofhealth.com/cumin-lime-steak/)
- [Tomato Basil Concasse](https://www.habitsofhealth.com/tomato-basil-concasse/)
- [Mediterranean Grilled Chicken](https://www.habitsofhealth.com/mediterranean-grilled-chicken/)
- [Broccoli Chicken Dijon](https://www.habitsofhealth.com/broccoli-chicken-dijon/)
- [Mesquite Grilled Shrimp](https://www.habitsofhealth.com/2418-2/)
- [Salmon with Garlic and Basil](https://www.habitsofhealth.com/salmon-with-garlic-and-basil/)
- [30 minute Turkey chilli](https://www.habitsofhealth.com/fall-comforts-hearty-healthy-30-minute-turkey-chili/)
- [Lemon Chicken (Crockpot-style!)](https://www.habitsofhealth.com/lemon-chicken-crockpot-style/)
- [Grilled Sea Bass with Green Tomato Salsa](https://www.habitsofhealth.com/recipe-grilled-sea-bass-with-green-tomato-salsa/)
- [3 recipes with kale you must try](https://www.habitsofhealth.com/3-recipes-with-kale-you-must-try/) - Dr. Wayne Andersen shares three of his favorite recipes using the leafy green superfood, kale.
- [Vacuuming could help you live longer](https://www.habitsofhealth.com/vacuuming-could-help-you-live-longer-2/)
- [Dr. Wayne Andersen offers weight loss tips on WBAL-TV NBC Baltimore](https://www.habitsofhealth.com/dr-wayne-andersen-offers-weight-loss-tips-on-wbal-tv-nbc-baltimore/) - Dr. Wayne Anderson talks about how he helped mom Shirley Mast make small changes in her life to improve long-term health. Click to see complete coverage of this story!
- [Dr. A featured on 5 star wedding](https://www.habitsofhealth.com/dr-a-featured-on-5-star-wedding/)
- [Dr. A discusses celebrity weight loss strategies on Beauty Riot](https://www.habitsofhealth.com/dr-a-on-beauty-riot/)
- [Dr. Andersen healthy alternatives interview](https://www.habitsofhealth.com/dr-andersen-healthy-alternatives-interview/) - Dr. Jerry V. Teplitz, a pioneer in stress management and optimum health, recently interviewed Dr. Andersen on his internet radio show. Click here to listen to Dr. Andersen explain that there is an effective way to lose weight.
- [Catch the wave to a healthy America](https://www.habitsofhealth.com/catch-the-wave-to-a-healthy-america-2/)
- [Getting America healthy](https://www.habitsofhealth.com/getting-america-healthy/)
- [Summerizing your vacation plans: guest blogger Marsha Hildebrand, RN](https://www.habitsofhealth.com/summerizing-your-vacation-plans/)
- [Be a winner at your Super Bowl party](https://www.habitsofhealth.com/be-a-winner-at-your-super-bowl-party-2/)
- [Your journey and your guides](https://www.habitsofhealth.com/your-journey-and-your-guides/)
- [Stop. Challenge. Choose. 12-week health transformation contest](https://www.habitsofhealth.com/stop-challenge-choose-12-week-health-transformation-contest/) - The Stop.Challenge.Choose. 12-Week Health Transformation concluded, and now Take Shape for Life would like to offer you the chance to win big for your efforts.
- [10,000 people accept Dr. A’s 30-Day Challenge](https://www.habitsofhealth.com/10000-people-accept-dr-as-30-day-challenge-to-improve-health-free-email-campaign-makes-weight-control-accessible/) - Annapolis, MD – As Americans struggle with record levels of obesity, and billions of dollars are spent on programs and products, a daily email from a doctor may make all the difference in your health. Dr. Wayne Andersen, best-selling weight-loss author and celebrity health expert, has used the insights and information from his book, Dr.
- [Take Shape for Life co-founder earns spot on The New York Times Best Sellers List](https://www.habitsofhealth.com/take-shape-for-life-co-founder-earns-spot-on-the-new-york-times-best-sellers-list/)
- [Give the gift of health: share the optimal health community](https://www.habitsofhealth.com/give-the-gift-of-health-share-the-optimal-health-community/)
- [Keep that motivation going strong!!](https://www.habitsofhealth.com/keep-that-motivation-going-strong/)
- [Are your children getting enough sleep?](https://www.habitsofhealth.com/new-research-your-children-arent-getting-enough-sleep/)
- [Non-sick does not equate to health](https://www.habitsofhealth.com/non-sick-does-not-equate-to-health/)
- [Where are you today and where are you going?](https://www.habitsofhealth.com/where-are-you-today-and-where-are-you-going/) - Dr. Wayne Andersen offers tips and suggestions for creating and working toward optimal health.
- [Spring fever](https://www.habitsofhealth.com/spring-fever/)
- [Leading the health revolution](https://www.habitsofhealth.com/leading-the-health-revolution/) - What if we found something that could change the world? What if we found a process that could move people forward, improve their health, and dramatically...
- [Building bridges: structuring your health success](https://www.habitsofhealth.com/building-bridges-structuring-your-health-success/)
- [Back to school: optimal health 101](https://www.habitsofhealth.com/back-to-school-optimal-health-101/)
- [Habits of Health: Caribbean 1500 journal](https://www.habitsofhealth.com/habits-of-health-caribbean-1500-no-5/)
- [Habit of Health: healthy eating plan](https://www.habitsofhealth.com/habit-of-health-healthy-eating-plan/)
- [The business of choice](https://www.habitsofhealth.com/the-business-of-choice/) - Dr. A talks about the power of choices and how the fast-food, obesigenic world we live in can lead us down a destructive path of unhealth.
- [Healthy tips for picnic celebrations!](https://www.habitsofhealth.com/healthy-tips-for-picnic-celebrations/)
- [Bring on the Fall festivities!!](https://www.habitsofhealth.com/bring-on-the-fall-festivities-2/) - By: Freida F Keller, RN
- [How to overcome emotional eating](https://www.habitsofhealth.com/how-to-overcome-emotional-eating/)
- [Fall family fitness!](https://www.habitsofhealth.com/fall-family-fitness/)
- [Natural, processed, organic: Is there really a difference?](https://www.habitsofhealth.com/natural-processed-organic-is-there-really-a-difference/) - Dr. A breaks down the differences among natural, processed, and organic foods, concluding that there is a benefit to choosing more wholesome ingredients.
- [The Dr. A perspective: passing out letters for Halloween won't stop childhood obesity](https://www.habitsofhealth.com/the-dr-a-perspective-passing-out-letters-for-halloween-wont-stop-childhood-obesity/)
- [The Baltimore Sun interviews Dr. A](https://www.habitsofhealth.com/the-baltimore-sun-interviews-dr-a/)
- [Holiday strategies for weight loss](https://www.habitsofhealth.com/holiday-strategies-for-weight-loss-2/)
- [4 ways to give health for the Holidays](https://www.habitsofhealth.com/4-ways-to-give-health-for-the-holidays/) - You can help the people you care about make a change and create health by giving them health for the holidays. Here are 4 ways that you can share optimal health...
- [Another way to give health for the Holidays](https://www.habitsofhealth.com/another-way-to-give-health-for-the-holidays/)
- [Holiday preparations for health](https://www.habitsofhealth.com/holiday-preparations-for-health/)
- [Shopping list for success: mall maneuvering while managing your middle](https://www.habitsofhealth.com/shopping-list-for-success-mall-maneuvering-while-managing-your-middle-2/)
- [Healthy holiday gift ideas](https://www.habitsofhealth.com/healthy-holiday-gift-ideas/)
- [Health and Happiness](https://www.habitsofhealth.com/health-and-happiness/)
- [How to respond to stress](https://www.habitsofhealth.com/how-to-respond-to-stress/)
- [Asking the right question](https://www.habitsofhealth.com/asking-the-right-question/)
- [Turning New Year’s Resolutions into health goals using structural tension](https://www.habitsofhealth.com/turning-new-years-resolutions-into-health-goals-using-structural-tension/)
- [Live heart healthy all year long!](https://www.habitsofhealth.com/live-heart-healthy-all-year-long/)
- [Valentine's Day the Habits of Health way!](https://www.habitsofhealth.com/valentines_day_health/)
- [The rise of globesity](https://www.habitsofhealth.com/the-rise-of-globesity/) - The obesity problem is a worldwide epidemic, and it really should be named Globesity, because many countries are showing rising levels.
- [Side of support networks](https://www.habitsofhealth.com/the-side-of-support-networks-that-we-sometimes-forget/) - By moving from our fixation with weight, we can see the bigger picture of health and address the many factors that affect our health, like our emotional state.
- ['Clean your plate': where habits begin](https://www.habitsofhealth.com/be-a-good-boy-or-girl-and-clean-your-plate-where-habits-begin/) - Eighty-five percent of people who go on diets regain the weight within two years, a product of bad habits and dietary choices which begin in childhood.
- [The FDA’s nutrition label proposal](https://www.habitsofhealth.com/some-thoughts-on-the-fdas-nutrition-label-proposal/) - The FDA announced that it would propose major changes to nutrition labels to make the label more user friendly and more accurate, helping to combat obesity.
- [Your online life has very real health consequences](https://www.habitsofhealth.com/your-online-life-has-very-real-health-consequences/) - There are many areas of your life to consider beyond what you eat. Your social circle can be just as important to your health as your exercise routine.
- [The fight against sugar consumption](https://www.habitsofhealth.com/youre-sweet-enough-the-fight-against-sugar-consumption/) - The World Health Organization announced that it would draft new guidelines on sugar consumption, a change that will help consumers choose healthier options.
- [Listen to Dr. A and Lori on Heart & Soul for Women of Faith](https://www.habitsofhealth.com/listen-to-dr-a-and-lori-on-heart-soul-for-women-of-faith/) - Dr. A and Lori Andersen join Jory Fisher on Blogtalk Radio to talk optimal health, food choices, and the bigger picture in creating a lifetime of health.
- [The realities of heart break: 4 tips for combatting depression](https://www.habitsofhealth.com/the-realities-of-heart-break-4-tips-for-combatting-depression/) - Depression is a serious disease which can increase your risk of heart failure by up to 40 percent. Learn four tips that can help you combat this illness.
- [Screen time and your children’s health](https://www.habitsofhealth.com/screen-time-and-your-childrens-health/) - Reuters highlighted a study published in JAMA Pediatrics that found a correlation between children spending more time in front of screens and poor wellbeing.
- [Exercise and your mental health](https://www.habitsofhealth.com/exercise-and-your-mental-health/) - Exercise is a powerful tool for creating both mental and physical wellness, making it one of the cornerstones of optimal health.
- [The latest research on statins and cholesterol](https://www.habitsofhealth.com/the-latest-research-on-statins-and-cholesterol/) - Statins help to reduce cholesterol levels, but it is important to maintain healthy habits while taking this medicine to avoid further complications.
- [Your daily dose of laughter](https://www.habitsofhealth.com/are-you-consuming-your-recommended-dose-of-laughter/) - Dr. A talks about the power of laughter and the drastic impact a chuckle a day can have on your health now and into the future.
- [Think beyond meal replacements](https://www.habitsofhealth.com/think-beyond-meal-replacements/) - When coupled with emotional and behavioral support from a trained health coach, meal replacements can facilitate health in all areas of your life.
- [Don’t underestimate the value of sleep](https://www.habitsofhealth.com/dont-underestimate-the-value-of-sleep/) - Dr. A discusses tips for improving the quality of your sleep and how your health will benefit.
- [The link between fitness and longevity](https://www.habitsofhealth.com/use-it-or-lose-it-the-link-between-fitness-and-longevity/) - Studies have found that muscle mass correlates with longevity, so stay active!
- [A healthier way to achieve a summer tan](https://www.habitsofhealth.com/dr-a-offers-a-healthier-way-to-achieve-a-summer-tan/) - In light of recent FDA regulations, Dr. A offers a safer tanning alternative that keeps you out of the tanning bed and on the path toward optimal health.
- [There's nothing sweet about diabetes](https://www.habitsofhealth.com/theres-nothing-sweet-about-diabetes/) - Documented cases of diabetes are rising in the U.S., becoming more common every year. Learn how to avoid this preventable disease.
- [Finding the balance with salt](https://www.habitsofhealth.com/finding-the-balance-with-salt/) - Dr. A discusses the impact of both a high-salt and a low-salt diet, providing tips for balancing this hotly debated mineral in our diets.
- [3 snacks to curb your appetite between meals](https://www.habitsofhealth.com/3-snacks-to-curb-your-appetite-between-meals/) - Dr. A offers three snacks to help you curb your appetite between meals, encouraging a healthy, fulfilling diet.
- [Enjoy the Summertime with these 3 tips](https://www.habitsofhealth.com/bring-a-friend-and-get-active-with-these-3-summertime-activities/) - Dr. A provides three summertime hobbies made to get you and a friend out of the house and into the world of healthy activity!
- [3 ways to add activity to your daily routine](https://www.habitsofhealth.com/stand-up-for-health-3-ways-to-add-more-activity-to-your-daily-routine/) - Standing and performing more tasks around the house by hand can positively impact your health in profound ways. Here are three ideas to help you get started.
- [Limit your child's screen time with these 3 tips](https://www.habitsofhealth.com/limit-your-childs-screen-time-with-these-3-tips/) - Children are spending more and more time in front of screens. Use these tips to cut back on this unhealthy habit, substituting a life of health in its place.
- [5 healthy ways to unwind after a hectic work day](https://www.habitsofhealth.com/5-healthy-ways-to-unwind-after-a-hectic-work-day/) - For many of us, the answer to this question is not one we’re proud to admit. Maybe we sit down for an after-work drink (or three), or maybe we [...]
- [The importance of healthy eating habits](https://www.habitsofhealth.com/the-importance-of-healthy-eating-habits/) - Dr. Wayne Andersen talks about the importance of healthy eating habits vs. exercise and why our food choices matter.
- [Smarter, healthier choices when dining out](https://www.habitsofhealth.com/4-tips-for-smarter-healthier-choices-when-you-eat-out/) - Dr. Wayne Andersen offers tips to help you maintain a healthy diet the next time you eat out at your favorite restaurant.
- [Water: why you need it and how you can get it](https://www.habitsofhealth.com/water-why-you-need-it-and-how-you-can-get-it/) - : Dr. Wayne Andersen talks about the importance of water to a healthy diet, providing tips for consuming the daily recommended amount.
- [A little motivation: how did you get here?](https://www.habitsofhealth.com/a-little-motivation-how-did-you-get-here/) - Dr. Wayne Andersen shares success stories from Take Shape for Life users, looking back to the moment they decided to create health in their lives.
- [Why walk? 3 reasons to get out and start walking](https://www.habitsofhealth.com/why-walk-3-reasons-to-get-out-and-start-walking/) - : Dr. Wayne Andersen talks about the mental and physical benefits of walking, giving readers three reasons to begin a walking program.
- [4 foods and drinks that seem healthy but aren't](https://www.habitsofhealth.com/tricky-treats-4-foods-and-drinks-that-seem-healthy-but-arent/) - Dr. Wayne Andersen talks about foods that look and sound healthy but are packed with fat and sugar, giving you tips on what to choose and what to avoid.
- [Eat and drink this, not that](https://www.habitsofhealth.com/eat-and-drink-this-not-that-dr-wayne-andersen/) - Dr. Wayne Andersen offers healthy solutions to common snack foods and drinks.
- [4 ways to improve your breakfast and morning routine](https://www.habitsofhealth.com/4-ways-to-improve-your-breakfast-and-morning-routine/) - Dr. Wayne Andersen talks about breakfast foods, offering suggestions for what to eat and what to avoid for your first meal of the day.
- [3 health-friendly tips for your next road trip](https://www.habitsofhealth.com/3-health-friendly-tips-for-your-next-road-trip/) - Dr. Wayne Andersen talks about how to plan your next road trip to align with your health goals, offering three tips to make this happen.
- [Minimize the horror this Halloween](https://www.habitsofhealth.com/minimize-the-horror-this-halloween/) - Dr. Wayne Andersen gives tips for eating healthier this Halloween and for avoiding a high-sugar candy diet.
- [4 tips for a healthy tailgate](https://www.habitsofhealth.com/4-tips-for-a-healthy-tailgate/) - Dr. Wayne Andersen gives four tips to keep a tailgate health-friendly, offering eating and drinking alternatives for the usually calorie-loaded offerings.
- [3 ideas for creating a healthy group dynamic](https://www.habitsofhealth.com/3-ideas-for-creating-a-healthy-group-dynamic/) - Dr. Wayne Andersen shares three health-friendly ideas for your next meet-up with your support network.
- [Add samba and music to your daily routine](https://www.habitsofhealth.com/add-samba-and-music-to-your-daily-routine/) - Dr. Wayne Andersen shares three tips to add more dancing and music to your daily routine, helping you to get more active and to create health.
- [Alcohol and the Holidays: the facts you need to know to protect your health](https://www.habitsofhealth.com/alcohol-and-the-holidays-the-facts-you-need-to-know-to-protect-your-health/) - It’s a wonderful time of year. Old friends come into town. Your busy family has...
- [What new diabetes research means for your family](https://www.habitsofhealth.com/what-new-diabetes-research-means-for-your-family/) - We used to know type 2 diabetes as adult-onset diabetes, but...
- [Conquer emotional eating with Habits of Health](https://www.habitsofhealth.com/conquer-emotional-eating-with-habits-of-health/) - The link between emotions and eating.
- [The 6 habits of healthy holidays](https://www.habitsofhealth.com/the-6-habits-of-healthy-holidays/) - Stay healthy over the holidays.
- [The unfortunate truth about New Year’s resolutions](https://www.habitsofhealth.com/the-unfortunate-truth-about-new-years-resolutions/) - Make New Year's resolutions that stick.
- [New research: smartphones and your sleepless children](https://www.habitsofhealth.com/new-research-smartphones-and-your-sleepless-children/)
- [Emotional eating: television and your quest for optimal health](https://www.habitsofhealth.com/more-on-emotional-eating-television-and-your-quest-for-optimal-health/)
- [A greater challenge than obesity](https://www.habitsofhealth.com/a-greater-challenge-than-obesity/)
- [The optimal health community: you are not in this alone](https://www.habitsofhealth.com/the-optimal-health-community-you-are-not-in-this-alone/) - Wisdom from the Community.
- [When it comes to activity every little bit counts](https://www.habitsofhealth.com/when-it-comes-to-activity-every-little-bit-counts/)
- [Money talks: why financial health matters](https://www.habitsofhealth.com/money-talks-why-financial-health-matters/)
- [Your spouse and your health](https://www.habitsofhealth.com/your-spouse-and-your-health/)
- [Your Health Bubble: the value of relationships](https://www.habitsofhealth.com/your-health-bubble-the-value-of-relationships/)
- [Walk it off: how to beat cravings](https://www.habitsofhealth.com/walk-it-off-how-to-beat-cravings/)
- [Healthy Easter tips from the Optimal Health Community](https://www.habitsofhealth.com/healthy-easter-tips-from-the-optimal-health-community/)
- [The secret to convenient, healthy meals](https://www.habitsofhealth.com/the-secret-to-convenient-healthy-meals/)
- [Tips for healthy outdoor activities](https://www.habitsofhealth.com/tips-for-healthy-outdoor-activities/)
- [Healthy eating linked to better brains](https://www.habitsofhealth.com/healthy-eating-linked-to-better-brains/)
- [Mindfulness matters, even during exercise](https://www.habitsofhealth.com/mindfulness-matters-even-during-exercise/)
- [Small multiple fuelings vs. gorging and fasting](https://www.habitsofhealth.com/small-multiple-fuelings-vs-gorging-and-fasting/)
- [Your Health Bubble](https://www.habitsofhealth.com/in-honor-of-world-no-tobacco-day-your-health-bubble/)
- [Don’t get burned: the importance of sunscreen](https://www.habitsofhealth.com/dont-get-burned-the-importance-of-sunscreen/)
- [The high value of low intensity](https://www.habitsofhealth.com/the-high-value-of-low-intensity/)
- [Bigger returns on your Habits of Health](https://www.habitsofhealth.com/bigger-returns-on-your-habits-of-health/)
- [Cut through the noise for optimal health](https://www.habitsofhealth.com/cut-through-the-noise-for-optimal-health/)
- [Celebrate your healthy independence](https://www.habitsofhealth.com/celebrate-your-healthy-independence/)
- [Think about what you gain](https://www.habitsofhealth.com/think-about-what-you-gain/)
- [Friendship: one of the essentials to longevity](https://www.habitsofhealth.com/friendship-one-of-the-essentials-to-longevity/)
- [Coffee, moderation, and your sleep](https://www.habitsofhealth.com/coffee-moderation-and-your-sleep/)
- [Winning the battle against emotional eating](https://www.habitsofhealth.com/winning-the-battle-against-emotional-eating/)
- [Doctor’s orders: listen to music](https://www.habitsofhealth.com/doctors-orders-listen-to-music/)
- [Take this job and… see if it aligns with your health goals](https://www.habitsofhealth.com/take-this-job-and-see-if-it-aligns-with-your-health-goals/)
- [Your physician and you](https://www.habitsofhealth.com/your-physician-and-you/)
- [Easy way to reduce calories: eat slowly](https://www.habitsofhealth.com/easy-way-to-reduce-calories-eat-slowly/)
- [A new reason to take sleep seriously](https://www.habitsofhealth.com/a-new-reason-to-take-sleep-seriously/)
- [Is 30 minutes of exercise a day enough?](https://www.habitsofhealth.com/is-30-minutes-of-exercise-a-day-enough/)
- [More news on the benefits of red wine](https://www.habitsofhealth.com/more-news-on-the-benefits-of-red-wine/)
- [6 Signs You’ll Reach Your Health Goal](https://www.habitsofhealth.com/6-signs-youll-reach-your-health-goal/) - It’s now January 19th. If you are like most people, you set some goals for yourself in 2015. If one of yours was to lose some weight, you probably look to your bathroom scale for feedback. Or perhaps you gauge pounds lost by how your clothes feel. While these visible indicators show you’re releasing weight,
- [GRATITUDE IS A CHOICE](https://www.habitsofhealth.com/gratitude-is-a-choice/) - Whenever we think about losing weight and creating health in our lives, a deliberate practice of gratitude is usually not at the top of our action plan. In fact, with our national obsession about calories and exercise, the notion about being grateful as a weight loss strategy might even sound ridiculous. Besides, you might think
- [Gearing Up for the Holidays](https://www.habitsofhealth.com/gearing-up-for-the-holidays-2/) - With the holiday season right around the corner, you may find yourself preparing for upcoming family events, work parties, and other events. No matter what the holiday, many of us are faced with navigating through food temptations that could potentially derail us. Here is a three step approach to help you as you prepare for an
- [Halloween doesn’t have to be SCAREY!](https://www.habitsofhealth.com/halloween-doesnt-have-to-be-scarey/) - When I think of Halloween I think of Candy!!! Loads of it…and that can be scarier than the goblins toting it around!!! For those of us with a sweet tooth…what is to become of us on Halloween night?! I don’t want to turn into the fat lady! Well, there are a few helpful tips to
- [FALL INTO HEALTH](https://www.habitsofhealth.com/fall-into-health/) - I just love the season of FALL! It is so beautiful with all the colors and the cool nip in the air! This time of year also brings lots of activities for many of us. There are lots of sporting events for all ages! We are always running to one ball field or another to
- [Work Smarter, Not Harder!](https://www.habitsofhealth.com/work-smarter-not-harder/) - Work Smarter, Not Harder! A comprehensive approach to movement for Optimal Health Presented by Nicole DeWard, Certified NASM Personal Trainer Phase 1 – Weight Loss - Exercise 5&1 Plan If not currently exercising, wait 2-3 weeks to begin If currently exercising, cut in half for first 2 weeks Total caloric expenditure is less than or
- [Hard to get back on….](https://www.habitsofhealth.com/hard-to-get-back-on/) - Now that summer is over and the fall is upon us, many people that I am speaking with have had enough of the over indulgence of summer and ready to get their health back. If you are one of those TSFL clients who took a break for a vacation, birthday which stretched out over weeks,
- [Stop Self-Sabotage.](https://www.habitsofhealth.com/stop-self-sabotage/) - Experiencing change, even positive change, can bring up fear. Changes in lifestyle ripple through our lives affecting our relationships with others and engaging issues not previously thought about or thought to be long forgotten. When we are knee-deep in the change process, we sometimes exhibit self-defeating behaviors (aka self-sabotage) based on self-limiting beliefs we have
- [Take Shape for Life](https://www.habitsofhealth.com/take-shape-for-life/) - Our goal with Take Shape for Life is to partner with you to help you change your lifestyle to allow for optimal health and better quality of life. At the same time, however, we have to recognize that the influences in our lives may not be entirely positive. If you surround yourself with negative influences,
- [Stress Reduction – The Relaxation Response](https://www.habitsofhealth.com/stress-reduction-the-relaxation-response-2/) - For some of us the new school year is either up and running or is almost upon us. Getting back into the swing of things can be stressful. There's more traffic on the road for everyone. One of my client's shared this past week that she really feels the pressure of getting out of work
- [Habits of Sleep](https://www.habitsofhealth.com/habits-of-sleep/) - Sleep is nature’s nurse. When we limit its role in our lives, we can’t fully enjoy the benefits that regular, restful sleep provides. Even one night of inadequate sleep can ruin our mood, impair our judgment and sour our interactions with everyone else. Sleeplessness can leave you feeling mentally blurry and irritable—serious problems themselves—but it
- [Follow These 3 Tips for Healthy, Tasty Summer Meals](https://www.habitsofhealth.com/follow-these-3-tips-for-healthy-tasty-summer-meals/) - Dr. Wayne Andersen provides three tips to help you choose wisely and cook tasty, healthy meals this summer.
- [TSFL National Convention](https://www.habitsofhealth.com/tsfl-national-convention/) - We’re excited to announce the 2014 TSFL National Convention will be held in Anaheim Marriott & Anaheim Convention Center! Get ready to make unforgettable memories at the biggest Take Shape For Life event of all time! The electricity at National Convention is enough to charge a whole nation. Join thousands of passionate Health Coaches and
- [How to Recognize and Overcome a Weight Loss Plateau.](https://www.habitsofhealth.com/how-to-recognize-and-overcome-a-weight-loss-plateau/) - How to Recognize and Overcome a Weight Loss Plateau We generally define a "plateau" as no weight loss for 2 or more weeks. Some individuals who lose a large amount of weight in a very short period of time, such as 9 pounds in the first week of following the program, will find that some
- [Heat Safety – A Habit of Health](https://www.habitsofhealth.com/heat-safety-a-habit-of-health/) - Heat Safety – A Habit of Health How is the weather in your neck of the woods? It seems like everyone is dealing with high heat these days. Have you heard of the saying, “Dog days of summer?” What is that saying all about? Everyone knows that the “dog days of summer” occur during the
- [Independence Day!](https://www.habitsofhealth.com/independence-day/) - Don’t you just love the name of our upcoming holiday? INDEPENDENCE DAY! Wow! I know this holiday is to celebrate the declaration of freedom of the United States of America from the British rule. But I would like to suggest another focus on this day. How about your very own Independence Day. Independence from: Obesity
- [Pre-Order "Discover Your Optimal Health"](https://www.habitsofhealth.com/pre-order-discover-your-optimal-health/) - The long-awaited book from Dr. Wayne Andersen is here! Learn how you can take control of the most important aspect of your life: your health. In this book, you’ll learn how to: incorporate healthy habits into your life through this hands-on, tactical approach, implement the five key principles that will put you on the path to a longer, healthier life, make the right life choices to position you for success...
- [Dr. Wayne Andersen on Choosing Health](https://www.habitsofhealth.com/dr-wayne-andersen-on-choosing-health/) - “Hi, I’m Dr. Wayne Andersen, author of “Dr. A’s Habits of Health,” and today I’m going to talk to you a little about yourself. I know you may have struggled with your weight before, we live in a crazy time, and you’ve tried probably diets before, and it probably hasn’t worked for you. 85% of people who lose weight gain it back within two years. Well, let’s talk today a little about you and why you may have struggled.” Click “play” to hear the rest of Dr. A’s message.
- [SUMMER TRAVEL TIPS!](https://www.habitsofhealth.com/summer-travel-tips/) - When traveling while on the Take Shape For Life program you just keep on going! Pack with you all the bars, crunchy meals and shakes you have. Oatmeal and soups too, if you anticipate having a microwave in your hotel room or where you will be staying. Also pack some spoons and paper bowls for use
- [5 tips for starting Exercise on the 5 & 1 Plan](https://www.habitsofhealth.com/5-tips-for-starting-exercise-on-the-5-1-plan/) - I think most people can agree that exercise is important. So how do we fit activity into our daily schedules? Most people should aim to get at least 150 minutes per week, that is 30 minutes 5 days of moderate intensity exercise. Moderate intense exercises may include walking briskly or riding a bike. This falls
- [What kind of exercise can I do while on program?](https://www.habitsofhealth.com/what-kind-of-exercise-can-i-do-while-on-program/) - The calorie and nutritional footprint of this program is such that it will kick the body into a fat burning mode. This means that the body will burn fat as opposed to carbohydrates giving the participant great energy and no hunger. The program has been tested through significant studies at Johns Hopkins and was found to
- [New Year’s Resolutions “Commitment”](https://www.habitsofhealth.com/new-years-resolutions-commitment/) - Presented by Nick Frye, Take Shape For Life™ Behavioral Specialist Hello everyone! Today we will be talking about a timely subject: New Year’s Resolutions. Some of you might have even started on Take Shape For Life because of a New Year’s Resolution or some of the coaches might see a large increase in clientele during
- [Psychological Barriers to Action – and How to Deal with Them](https://www.habitsofhealth.com/psychological-barriers-to-action-and-how-to-deal-with-them/) - Psychological Barriers to Action – and How to Deal with Them Let’s face it; weight loss and keeping it off is hard. We’ve all heard the statistics about weight regain and the grim numbers about the obesity epidemic we’re facing in this country. But what really makes it so difficult to lose weight and then
- [Halloween doesn’t have to be SCAREY!](https://www.habitsofhealth.com/halloween-doesnt-have-to-be-scarey-2/) - When I think of Halloween I think of Candy!!! Loads of it…and that can be scarier than the goblins toting it around!!! For those of us with a sweet tooth…what is to become of us on Halloween night?! I don’t want to turn into the fat lady! Well, there are a few helpful tips to
- [Gearing Up for the Holidays](https://www.habitsofhealth.com/gearing-up-for-the-holidays/) - Gearing Up for the Holidays With the holiday season right around the corner, you may be feeling anxiety over balancing your healthy lifestyle in addition to celebrations to attend, events to host, and gifts to buy. Whether you are attending or hosting an event, or visiting the mall for holiday shopping, there are temptations everywhere,
- [Get Control of Triggers](https://www.habitsofhealth.com/get-control-of-triggers/) - Triggers can be certain situations, feelings, or foods that prompt us to overeat. Different people have different triggers. For some people boredom is a trigger, for others it may be stress, get togethers, restaurants, or being alone. It doesn’t matter what your triggers are; what matters is that you are aware of them and then
- [The Power of Habit](https://www.habitsofhealth.com/the-power-of-habit/) - Today we will be discussing the Power of Habit. You’ve all probably had an experience with a client that has said to you something along the lines of “I don’t know what happened, I just found myself eating pizza” or “I couldn’t help myself” or “I just went on auto-pilot.” They really have no idea
- [Tailgating/Football/Festival Outings!](https://www.habitsofhealth.com/tailgatingfootballfestival-outings/) - BRING ON THE FALL.......... Last week Lori had some wonderful advice and tips for staying on plan during the weekends. As she explained, “the weekends are not “planned” as well as the weekdays are. Now with the beginning of fall, this can be more true than usual. This time of the year brings lots of
- [Get Your Metabolism Charged!](https://www.habitsofhealth.com/get-your-metabolism-charged/) - We all want to know the extra little actions we can do daily to increase our metabolism while we lose weight and also once we are in maintenance. Always eat breakfast. Eating breakfast jump-starts your metabolism and eating every threehour thereafter keeps high energy all day. Women who skip this meal are 4 and ½
- [Dr. Wayne Andersen on Discovering Your Optimal Health](https://www.habitsofhealth.com/dr-wayne-andersen-on-discovering-your-optimal-health/)
- [May – The “Gateway” to Summer!](https://www.habitsofhealth.com/may-the-gateway-to-summer/) - The beginning of the summer season is coming up in about 6 weeks on June 20th. I bet you are wondering, “What the heck is she talking about summer for?” Well, can you feel the “fever” in the air? Are you excited and anxious about the weather being warm and being able to spend some
- [Celebrating Easter and Easter Baskets Tips](https://www.habitsofhealth.com/celebrating-easter-and-easter-baskets-tips/) - Before you fill the traditional Easter basket for your children, think about how you are setting them up for the weight loss struggles that you might be battling. Chocolate bunnies, Peeps™ and candy eggs add to the obesity habits of children. One of every three children in America is over-weight and one out of every
- [Passover Tips + Recipes](https://www.habitsofhealth.com/passover-tips-recipes/) - By: Shari Marks With Passover quickly approaching we have asked Shari Marks, mother of 6 and wife of Rabbi, who has also lost 50 pounds on TSFL and Certified Health Coach to be our guest blogger and give us some tips for staying healthy through the holidays. Dear TSFL friends, As we gear up preparing
- [Stress Reduction - The Relaxation Response](https://www.habitsofhealth.com/stress-reduction-the-relaxation-response/) - You are your brain. Without it, you cease to exist. You can get a new heart, kidneys, Liver, but no new brain! It stores all our memories, it’s who we are! Chapter 25 Dr. A covers the Brain, its health, and what we can do to keep it in a state of Optimal health. I
- [Day 86: Simple Relaxation Meditation](https://www.habitsofhealth.com/day-86-simple-relaxation-meditation/) - The goal here is to clear your mind of all thoughts – to turn off the mental merry-go-round that’s feeding your brain and body with tension and creating a negative mental state. Step 1: Set aside 10 to 20 minutes. Good choices might be in the morning before breakfast or just before your evening meal.
- [Day 82: Dr. A’s Longevity Plan](https://www.habitsofhealth.com/day-82-dr-as-longevity-plan/) - Longevity is the culmination of the many Habits of Health. These steps will help to keep you on track to achieve your health goals, but don’t hesitate to reference previous lessons if you’re not sure how to complete a particular step. You may find it helpful to print this email so that you can check
- [“Heart Healthy” Tips](https://www.habitsofhealth.com/heart-healthy-tips/) - By: Meridith M. Fargnoli, RD, LDN - Registered Dietitian According to the CDC, February is American Heart Month, and unfortunately, most of us know someone who has had heart disease or stroke. Cardiovascular disease is the leading cause of death in the United States; one in every three deaths is from heart disease and stroke,
- [Day 48: Stairs and Samba](https://www.habitsofhealth.com/day-48-stairs-and-samba/) - How many NEAT points have you earned so far this week? More than you expected to accumulate, I bet. Stairs As you learned in the 30-Day Challenge, stairs are a great way to accelerate NEAT. In fact, climbing just one flight of stairs is equivalent of walking 100 steps because you’re actually lifting your total
- [Day 47: Standing and Strolling](https://www.habitsofhealth.com/day-47-standing-and-strolling/) - After this lesson, you will have three NEAT activities to complete each day. So don’t forget to incorporate them into your Activity Log! Standing Merely moving from sitting to standing can substantially increase your energy consumption. When you stand, you begin to use weight-bearing NEAT – and one of the great advantages of weight-bearing NEAT
- [Day 46: The NEAT system](https://www.habitsofhealth.com/day-46-the-neat-system/) - Today, we are continuing our discussion of the NEAT System that we started yesterday. The NEAT System is designed for everyone. It’s easy, it’s effective, and you can do it. NEAT is a bit like the story of the tortoise and the hare. By making small daily choices, you can win the race of weight
- [Day 4 - Lesson 2: The Power of Habits](https://www.habitsofhealth.com/lesson-2-the-power-of-habits/) - We’ve all tried to break a bad habit, with varying degrees of success. The tenaciousness with which we hold on to behaviors depends on the thickness of the “cable” we have woven and the strength of our desire to change. Your commitment to this program tells me that you have the strength of desire to
- [Day 19: Lesson 6: The Power of Choices and Discipline](https://www.habitsofhealth.com/lesson-6-the-power-of-choices-and-discipline/) - A choice means that you can do it or not, but it’s up to you. Now, if there’s just one thing you want, the choice is easy. But what happens when two things you want are in conflict with each other? The trick is to choose those actions and behaviors that are most important. If
- [Day 12: Lesson 4: Start Where You are](https://www.habitsofhealth.com/lesson-4-start-where-you-are/) - This is the only life you have. How you live it depends on you. But before you choose the direction you want to go, you need to know your starting point. Start by asking yourself: 1. Is my health improving every day? 2. Are my daily habits creating health and vibrancy, or are they draining
- [Day 9: Lesson 3: Harnessing Your Habits](https://www.habitsofhealth.com/lesson-3-harnessing-your-habits/) - Have you ever noticed that it’s easier to manage bad habits when we’re on vacation? You might have even made a whole bunch of resolutions: “When I get home I’m going to…” Why? Because you’re away from the triggers that initiate those behaviors—the stressful job, the brutal schedule, the lack of sleep. No, I can’t
- [Day 77: The EAT Resistance Program](https://www.habitsofhealth.com/day-77-the-eat-resistance-program/) - Sarcopenia is a degeneration of muscle mass and strength, sometimes referred to as osteoporosis of the muscles. This is a serious condition that affects people who don’t use their muscles regularly for lifting and moving. Adding the EAT Resistance Program to your weekly routine enables you to combat sarcopenic muscles. Now don’t get me wrong,
- [Day 65: Dr. A’s Supplement Guidelines](https://www.habitsofhealth.com/day-65-dr-as-supplement-guidelines/) - Now let’s take a look at some guidelines that are based on you. Step 1: Add Fish Oil Make one of the following a part of your daily routine: 4 ounces of fatty fish three times a week (e.g., salmon, mackerel, sardines). Note: Your Weekly Habit of Health should satisfy this. 3-6 walnuts a day
- [Day 75: The EAT Walking Program](https://www.habitsofhealth.com/day-75-the-eat-walking-program/) - Day One: Where Are You Today? First, let’s get a better picture of your current state of health and create an action plan to move you toward an increased level of fitness. Step One: Do you have the following readily available? Comfortable, breathable workout clothes Comfortable, supportive walking shoes A pedometer A safe route to
- [Holiday Dining Tips](https://www.habitsofhealth.com/holiday-dining-tips/) - 1.) Focus on Family & Friends-Not food It’s very easy for food to become the focus at social gatherings-especially the Holidays. Cookies, stuffing, Egg Nog, fruit cake, cocktails, etc. But this season try to move your focus to your friends and family. Instead of double fisting cookies, sit and share holiday stories with a child
- [Day 26: Exercise: Timeline of Success](https://www.habitsofhealth.com/exercise-timeline-of-success/) - Your secondary choices—exercising daily, for example, or eating proper portions—are the ways you reach your primary goals. Adding a timeline will help keep you on track by creating a sense of urgency. The following sample timeline gives a few examples of ways to move forward. Sample Timeline of Success Start Get house in order Have
- [Day 23: Exercise: Frames of Reality](https://www.habitsofhealth.com/exercise-frames-of-reality/) - According to Robert Fritz, we frame our reality in a way similar to that of our framing of desires. The Close-Up Frame of Reality: Obsessive Detail People who live in the close up frame of reality are concerned with lots of little facts but can’t see what all of the facts add up to. They
- [Day 22: Exercise: Frames of Desire](https://www.habitsofhealth.com/exercise-frames-of-desire/) - This week, eat a healthy breakfast at the start of every day. If it’s too late to do it today, that’s fine. Just start tomorrow. There are plenty of meal options available on DrWayneAndersen.com as well as in my book Habits of Health, but to help you get started, a healthy breakfast might include strawberries
- [Day 17: Exercise: Goal Setting](https://www.habitsofhealth.com/exercise-goal-setting/) - A SMART goal is: S-pecific M-easurable A-chievable R-ealistic T-ime oriented Specific: Your goal should be specific and clear. For example, rather than setting a goal to lose weight or get healthy, specify the amount of weight you want to lose or what specific activity you’d like to be able to do. The more meaningful, the
- [Day 11: Exercise: Stop, Challenge, Choose](https://www.habitsofhealth.com/exercise-stop-challenge-choose/) - 8 Steps for Breaking Habits 1. Stop—Challenge—Choose. Anytime you become aware of an unhealthy thought, feeling, or action, use the Stop—Challenge—Choose Method. Let’s say you’re about to eat a whole tray of appetizers at a party because you’re nervous. First, stop, and take a deep, slow breath to help bring your emotions under control. Challenge
- [Exercise: Obesigenic vs. Leptogenic](https://www.habitsofhealth.com/exercise-obesigenic-vs-leptogenic/) - Identify Nutritional Pollution Go through the list of everything you ate yesterday and tabulate your nutritional quality score as follows: beginning at zero, if the label doesn’t list one of the four components listed below in the first four ingredients, add 1 to your score. If one of the four components is listed as one
- [Day 40: Starches](https://www.habitsofhealth.com/day-40-starches/) - Starches are either functional or dysfunctional. As you probably guessed, you should try to incorporate functional starches into your diet while eliminating the dysfunctional starches. Functional: Whole grain starches are a great slow-burning fuel, rich in fiber and loaded with B vitamins, calcium, potassium, and phosphorus. In their natural, low-glycemic state, they’re critical for optimal health.
- [Day 31: Reaching your Healthy Weight](https://www.habitsofhealth.com/day-31-reaching-your-healthy-weight-2/) - A healthy weight is the result of a strong mental focus and a well-planned eating strategy. For the first 30 days, we focused on achieving a healthy mind. We learned how health is built on habits, so we focused on reprogramming your bad habits to turn them into good habits. Now that your mind is
- [Day 32: Home Makeover](https://www.habitsofhealth.com/day-32-home-makeover/) - Today, you are going to make your environment weight-loss ready. The Kitchen Makeover Portion control is important, and you can start by using a nine-inch plate to control your intake. For example, on a nine-inch plate, 50% of the plate should be taken up by vegetables and fruits, 25% by protein, and 25% by starches.
- [Day 33: Beat Cravings](https://www.habitsofhealth.com/day-33-beat-cravings/) - Combating cravings can be tough, but a detailed schedule and a healthy activity plan will help you overcome these Habits of Disease. Whether you have started a journal or not, add the following pages: Page One: Place your “before” picture. Page Two: Write down your goal and the secondary choices that support that goal. You
- [Day 34: Eating for Weight Control](https://www.habitsofhealth.com/day-34-eating-for-weight-control/) - Choosing the right foods to eat is simple if you follow my color-coded plan. The message couldn’t be simpler: eating low-glycemic foods is the best way to lose weight and create health. That’s why I’ve developed a system to make choosing and preparing low-glycemic foods a breeze. At the system's core is a series of color-coded charts
- [Day 35: Vegetables and Fruits](https://www.habitsofhealth.com/day-35-vegetables-and-fruits/) - Vegetables and fruits provide essential vitamins and nutrients, but some are better than others. Fifty percent of your nine-inch plate should be occupied by vegetables and fruits (mostly vegetables if you are trying to lose weight). Rich in vitamins, minerals, phytochemicals, and fiber, vegetables and fruits are at the core of your long-term plan to reach
- [Day 38: Protein](https://www.habitsofhealth.com/day-38-protein/) - Eating the right proteins will help you feel full and will bolster your overall health. Your portion size for protein will be about the size of a deck of cards (after cooking), and since lean proteins are the best macronutrient to help you feel full, this seemingly small portion will go a long way. Choosing
- [Day 39: Legumes, Dairy, and Nuts](https://www.habitsofhealth.com/day-39-legumes-dairy-and-nuts/) - Meat is a major source of protein, especially in the traditional American diet, but legumes, dairy products, and nuts are excellent sources of this vital nutrient as well. Legumes Legumes—a group that includes beans, peas, and lentils—are one of my favorite functional foods and probably my top pick for an all-around health food. They’re a
- [Dr. Wayne Andersen and Shirley Mast on WBAL-TV NBC Baltimore](https://www.habitsofhealth.com/dr-wayne-andersen-and-shirley-mast-on-wbal-tv-nbc-baltimore/) - Shirley Mast was like most moms, juggling a family and a busy career as a nurse. In that often dizzying world, Mast said she fell into some bad habits. Click to see complete coverage of this story!
- [Shirley Mast Discusses Dr. A's Habits of Health on WBAL-TV NBC Baltimore](https://www.habitsofhealth.com/shirley-mast-discusses-habits-of-health-on-wbal-tv-nbc-baltimore/) - Mom Shirley Mast talks about the small changes she made to help her lose more than 200 pounds. Click to see complete coverage of this story!
- [HoH Talk Radio: “Creating a Life of Optimal Health” with Nancy Pettit](https://www.habitsofhealth.com/hoh-talk-radio-creating-a-life-of-optimal-health-with-nancy-pettit/) - Listen to the Re-Broadcast of the Show Featuring Dr. Wayne Andersen. Listen to “Special Guest” Nancy Pettit as she shares her amazing story. Originally recorded: Wednesday, December 8, 2010 [audio:nancy.mp3]
- [HoH Talk Radio: “Don't Wait Another Day” with Dr. Mark Nelson](https://www.habitsofhealth.com/hoh-talk-radio-dont-wait-another-day-with-dr-mark-nelson/) - Listen to the Re-Broadcast of Dr. A’s “Habits of Health Talk” Show Featuring Dr. Wayne Andersen with Co-Host Russ McCann & Special Guest Dr. Mark Nelson. Originally recorded: December 15, 2010 [audio:dontwait.mp3]
- [HoH Talk Radio: “Organize Your Life Around What Matters Most!” with JC Doornick & Stephanie Golka](https://www.habitsofhealth.com/hoh-talk-radio-organize-your-life-around-what-matters-most-with-jc-doornick-stephanie-golka/) - Listen to the Re-Broadcast of Dr. A’s “Habits of Health Talk” Show Featuring Dr. JC Doornick with Co-Host Russ McCann & Special Guest Stephanie Golka. Originally recorded: Wednesday, December 22, 2010 [audio:organize.mp3]
- [HoH Talk Radio: “It's Never A Great Day to Start A Diet” with Rhoda Waiss](https://www.habitsofhealth.com/hoh-talk-radio-its-never-a-great-day-to-start-a-diet-with-rhoda-waiss/) - Listen to the Re-Broadcast of Dr. A’s “Habits of Health Talk” Show with Co-Host Russ McCann & Special Guest Rhoda Waiss. Originally recorded: Wednesday, December 29, 2010 [audio:greatday.mp3]
- [HoH Talk Radio: “Live an Amazing Life” with Nancy Pettit](https://www.habitsofhealth.com/hoh-talk-radio-live-an-amazing-life-with-nancy-pettit/) - This is a rebroadcast of the original show that aired on December 8th, 2011. This show Featured “Special Guest” Nancy Pettit as she shared her amazing story. Originally recorded: December 8th, 2011 [audio:nancy.mp3]
- [HoH Talk Radio: “Learn & Live the Habits of Health” with Kelly Rife](https://www.habitsofhealth.com/hoh-talk-radio-learn-live-the-habits-of-health-with-kelly-rife/) - Listen to the Re-Broadcast of Dr. A’s “Habits of Health Talk” Show with Co-Host Russ McCann & Special Guest Kelly Rife. Originally recorded: Wednesday, January 12, 2011 [audio:learn.mp3]
- [HoH Talk Radio: “When Your Health Really Matters” with Dr. Joe Pecoraro](https://www.habitsofhealth.com/hoh-talk-radio-when-your-health-really-matters-with-dr-joe-pecoraro/) - Listen to the Re-Broadcast of Dr. A’s “Habits of Health Talk” Show with Co-Host Russ McCann & Special Guest Dr. Joe Pecoraro. Originally recorded: Wednesday, January 19, 2011 [audio:matters.mp3]
- [HoH Talk Radio: “Stop, Challenge & Choose” with Dr. Chris Winsey](https://www.habitsofhealth.com/hoh-talk-radio-stop-challenge-choose-with-dr-chris-winsey/) - Listen to the Re-Broadcast of Dr. A’s “Habits of Health Talk” Show with Co-Host Russ McCann & Special Guest Dr. Chris Winsey. Originally recorded: Wednesday, January 26, 2011 [audio:challenge.mp3]
- [HoH Talk Radio: “Join the Habits of Health Community” with Tim Cox](https://www.habitsofhealth.com/hoh-talk-radio-join-the-habits-of-health-community-with-tim-cox/) - Listen to the Re-Broadcast of Dr. A’s “Habits of Health Talk” Show with Co-Host Russ McCann & Special Guest Tim Cox, Certified Health Coach Originally recorded: Wednesday, February 2, 2011 [audio:timcox.mp3]
- [HoH Talk Radio: “Pay it Forward” with Dan Bell](https://www.habitsofhealth.com/hoh-talk-radio-pay-it-forward-with-dan-bell/) - Listen to the Re-Broadcast of Dr. A’s “Habits of Health Talk” Show with Co-Host Russ McCann & Special Guest Dan Bell, Certified Health Coach. Originally recorded: Wednesday, February 9, 2011 [audio:payitforward.mp3]
- [HoH Talk Radio: “Live a Life On-Purpose” with Kevin McCarthy](https://www.habitsofhealth.com/live-a-life-on-purpose-with-kevin-mccarthy/) - Listen to the Re-Broadcast of Dr. A’s “Habits of Health Talk” Show with Co-Host Russ McCann & Special Guest Kevin W. McCarthy, author of “The On-Purpose Person”. Originally recorded: Wednesday, February 16, 2011 [audio:onpurpose.mp3]
- [HoH Talk Radio: “The Habits of Health System” with Lori Andersen, RN](https://www.habitsofhealth.com/hoh-talk-radio-the-habits-of-health-system-with-lori-andersen-rn/) - Listen to the Re-Broadcast of Dr. A’s “Habits of Health Talk” Show with Co-Host Russ McCann & Special Lori Andersen, RN & Certified Health Coach. Originally recorded: Wednesday, February 23, 2011 [audio:habitshealth.mp3]
- [HoH Talk Radio: “Lean & Green Meal Ideas” with Gary & Diana Bean](https://www.habitsofhealth.com/hoh-talk-radio-lean-green-meal-ideas-with-gary-diana-bean/) - Listen to the Re-Broadcast of Dr. A’s “Habits of Health Talk” Show with Co-Host Russ McCann & Special Guests Gary & Diana Bean, Certified Health Coaches. Originally recorded: Wednesday, March 2, 2011 [audio:greenmeal.mp3]
- [HoH Talk Radio: “Low-Glycemic Healthy Eating System” with David Bush](https://www.habitsofhealth.com/hoh-talk-radio-low-glycemic-healthy-eating-system-with-david-bush/) - Listen to the Re-Broadcast of Dr. A’s “Habits of Health Talk” Show with Co-Host Russ McCann & Special Guest, former Professional Football Player turned Certified Health Coach, David Bush. Originally recorded: Wednesday, March 9, 2011 [audio:healthyeating.mp3]
- [HoH Talk Radio: “You Can Create Optimal Health” with Justine Williams](https://www.habitsofhealth.com/hoh-talk-radio-you-can-create-optimal-health-with-justine-williams/) - Listen to the Re-Broadcast of Dr. A’s “Habits of Health Talk” Show with Co-Host Russ McCann & Special Guest: Justine Williams, Certified Health Coach. Originally recorded: Wednesday, March 23, 2011 [audio:optimalhealth.mp3]
- [HoH Talk Radio: “Live the BeSlim™ Life Style” with Jonell Steckman](https://www.habitsofhealth.com/hoh-talk-radio-live-the-beslim-life-style-with-jonell-steckman/) - Listen to the Re-Broadcast of Dr. A’s “Habits of Health Talk” Show with Co-Host Russ McCann & Special Guest: Justine Williams, Certified Health Coach. Originally recorded: Wednesday, March 30, 2011 [audio:beslim.mp3]
- [HoH Talk Radio: “You Can Do It” with Sherry Stiles-Riles](https://www.habitsofhealth.com/hoh-talk-radio-you-can-do-it-with-sherry-stiles-riles/) - Listen to the Re-Broadcast of Dr. A’s “Habits of Health Talk” Show with Co-Host Russ McCann & Special Guest: Sherry Stiles-Riles, Certified Health Coach. Originally recorded: Wednesday, April 13, 2011 [audio:youcandoit.mp3]
- [HoH Talk Radio: “Walk A Mile” with Elizabeth Grant-Gibson](https://www.habitsofhealth.com/hoh-talk-radio-walk-a-mile-with-elizabeth-grant-gibson/) - Listen to the Re-Broadcast of Dr. A’s “Habits of Health Talk” Show with Co-Host Russ McCann & Special Guest: Sherry Stiles-Riles, Certified Health Coach. Originally recorded: Wednesday, April 13, 2011 [audio:walkamile.mp3]
- [HoH Talk Radio: “There is Hope!” with Cheryl Tooke](https://www.habitsofhealth.com/hoh-talk-radio-there-is-hope-with-cheryl-tooke/) - Listen to the Re-Broadcast of Dr. A’s “Habits of Health Talk” Show with Co-Host Russ McCann & Special Guest: Elisabeth Grant-Gibson, Certified Health Coach. Originally recorded: Wednesday, April 27, 2011 [audio:hope.mp3]
- [HoH Talk Radio: “Taking Control” with Jennifer Dillon](https://www.habitsofhealth.com/hoh-talk-radio-taking-control-with-jennifer-dillon/) - Listen to the Re-Broadcast of Dr. A’s “Habits of Health Talk” Show with Co-Host Russ McCann & Special Guest: Jennifer Dillon, Certified Health Coach. Originally recorded: Wednesday, May 4, 2011 [audio:control.mp3]
- [HoH Talk Radio: “It's All About Support” with Joe Blair](https://www.habitsofhealth.com/hoh-talk-radio-its-all-about-support-with-joe-blair/) - Listen to the Re-Broadcast of Dr. A’s “Habits of Health Talk” Show with Co-Host Russ McCann & Special Guest: Joe Blair, Certified Health Coach. Originally recorded: Wednesday, May 11, 2011 [audio:support.mp3]
- [HoH Talk Radio: “Taking Personal Responsibility” with Jill Greber](https://www.habitsofhealth.com/hoh-talk-radio-taking-personal-responsibility-with-jill-greber-2/) - Listen to the Re-Broadcast of Dr. A’s “Habits of Health Talk” Show with Co-Host Russ McCann & Special Guest: Jill Greber, Certified Health Coach. Originally recorded: Wednesday, May 18, 2011 [audio:responsibility.mp3]
- [HoH Talk Radio: “Discover Your Health” with Tina Phelps](https://www.habitsofhealth.com/hoh-talk-radio-discover-your-health-with-tina-phelps/) - Listen to the Re-Broadcast of Dr. A’s “Habits of Health Talk” Show with Co-Host Russ McCann & Special Guest: Tina Phelps, Certified Health Coach. Originally recorded: Wednesday, June 1, 2011 [audio:discover.mp3]
- [HoH Talk Radio: “It's Not Your Fault” with Russ McCann](https://www.habitsofhealth.com/hoh-talk-radio-its-not-your-fault-with-russ-mccann/) - Listen to the Re-Broadcast of Dr. A’s “Habits of Health Talk” Show with Co-Host Russ McCann. Originally recorded: Wednesday, June 8, 2011 [audio:notyourfault.mp3]
- [HoH Talk Radio: “Paying it Forward” with Eric & Chemae Stevens](https://www.habitsofhealth.com/hoh-talk-radio-paying-it-forward-with-eric-chemae-stevens/) - Listen to the Re-Broadcast of Dr. A’s “Habits of Health Talk” Show with Special Guests Eric & Chemae Stevens. Originally recorded: Wednesday, June 15, 2011 [audio:payingitforward.mp3]
- [HoH Talk Radio: “Success Stories” with Russ McCann](https://www.habitsofhealth.com/hoh-talk-radio-success-stories-with-russ-mccann/) - Listen to the Re-Broadcast of Dr. A’s “Habits of Health Talk” Show with Special Guests Elisabeth Gibson, Nancy Pettit, Julie Judy, Susie Larsson, & Freida Keller! Originally recorded: Wednesday, June 29, 2011 [audio:successstories.mp3]
- [HoH Talk Radio: “Life Transformaton” with Kim Fiske](https://www.habitsofhealth.com/hoh-talk-radio-life-transformaton-with-kim-fiske/) - Listen to the Re-Broadcast of Dr. A’s “Habits of Health Talk” Show with Special Guest Kim Fiske. Originally recorded: Wednesday, July 27, 2011 [audio:lifetransformation.mp3]
- [HoH Talk Radio: “Generations of Health” with Brad Miller](https://www.habitsofhealth.com/hoh-talk-radio-generations-of-health-with-brad-miller/) - Listen to the Re-Broadcast of Dr. A’s “Habits of Health Talk” Show with Special Guest Brad Miller. Originally recorded: Wednesday, August 3, 2011 [audio:GenerationsofHealth.mp3]
- [HoH Talk Radio: “Creating Health” with Sandy Seibert](https://www.habitsofhealth.com/hoh-talk-radio-creating-health-with-sandy-seibert/) - Listen to the Re-Broadcast of Dr. A’s “Habits of Health Talk” Show with Special Guest Sandy Seibert. Originally recorded: Wednesday, August 17, 2011 [audio:creatinghealth.mp3]
- [HoH Talk Radio: “Catch The Wave” with Steve Berg](https://www.habitsofhealth.com/hoh-talk-radio-catch-the-wave-with-steve-berg/) - Listen to the Re-Broadcast of Dr. A’s “Habits of Health Talk” Show with Special Guest Steve Berg. Originally recorded: Thursday, September 1, 2011 [audio:catchthewave.mp3]
- [HoH Talk Radio: “Ride the Wave” with Kipp Kennedy](https://www.habitsofhealth.com/hoh-talk-radio-ride-the-wave-with-kipp-kennedy/) - Listen to the Re-Broadcast of Dr. A’s “Habits of Health Talk” Show with Special Guest Kipp Kennedy. Originally recorded: Wednesday, September 7, 2011 [audio:ridethewave.mp3]
- [HoH Talk Radio: “What Is IT” with Linda Fry](https://www.habitsofhealth.com/hoh-talk-radio-what-is-it-with-linda-fry/) - Listen to the Re-Broadcast of Dr. A’s “Habits of Health Talk” Show with Special Guest Linda Fry. Originally recorded: Wednesday, September 14, 2011 [audio:whatisit.mp3]
- [HoH Talk Radio: “13 Weeks Til' Christmas” with Jere McGrew](https://www.habitsofhealth.com/hoh-talk-radio-13-weeks-til-christmas-with-jere-mcgrew/) - Listen to the Re-Broadcast of Dr. A’s “Habits of Health Talk” Show with Special Guest Jere McGrew. Originally recorded: Wednesday, September 28, 2011 [audio:13weekstilchristmas.mp3]
- [HoH Talk Radio: “From The Heart” with Susie Larsson](https://www.habitsofhealth.com/hoh-talk-radio-from-the-heart-with-susie-larsson/) - Listen to the Re-Broadcast of Dr. A’s “Habits of Health Talk” Show with Special Guest Susie Larsson. Originally recorded: Wednesday, October 19, 2011 [audio:FromTheHeart.mp3]
- [HoH Talk Radio: “Ready, Willing & Able” with Rhoda Waiss](https://www.habitsofhealth.com/hoh-talk-radio-ready-willing-able-with-rhoda-waiss/) - Listen to the Re-Broadcast of Dr. A’s “Habits of Health Talk” Show with Special Guest Rhoda Waiss. Originally recorded: Wednesday, October 26, 2011 [audio:ReadyWillingAble.mp3]
- [HoH Talk Radio: “The Value of A Health Coach” with Kelly Rife](https://www.habitsofhealth.com/hoh-talk-radio-the-value-of-a-health-coach-with-kelly-rife/) - Listen to the Re-Broadcast of Dr. A's "Habits of Health Talk" Show with Special Guest Kelly Rife. Originally recorded: Wednesday, November 2, 2011 [audio:TheValueofAHealthCoach.mp3]
- [Dr. Wayne Andersen on Why Health is so Important](https://www.habitsofhealth.com/dr-wayne-andersen-on-why-health-is-so-important/) - “Hi, I’m Dr. Wayne Andersen, author of “Dr. A’s Habits of Health.” Today I’d like to talk to you a little bit about why health is so important. Much like freedom, it’s not until it’s gone that we realize how important it is. In fact, one of the most important things in life is understanding that today by making some small little adjustments in the things you do on a daily basis can make all the difference in whether you’re getting healthy over time, or getting sicker.”
- [HoH Talk Radio: “Reaching Optimal Health” with Lee Batishev](https://www.habitsofhealth.com/hoh-talk-radio-reaching-optimal-health-with-lee-batishev/) - Listen to the Re-Broadcast of Dr. A’s “Habits of Health Talk” Show with Special Guest Lee Batishev. Originally recorded: Wednesday, November 30, 2011 [audio:ReachingOptimalHealth.mp3]
- [Dr. Wayne Andersen on Choices](https://www.habitsofhealth.com/dr-wayne-andersen-on-choices/) - "Hi, this is Dr. Wayne Andersen, author of "Dr. A's Habits of Health," and today I want to talk to you about your choices. You know, we get up in the morning, and we go throughout our day. We check our emails, and we rush out the door to get to our job. We come home, take care of the kids or things that are necessary, and then we kind of collapse. In the meantime, we may use food, TV, and a bunch of things to create instant gratification not realizing that, over time, it's leading us down this path to disease." Click "play" to watch the complete video.
- ["A dream come true.”](https://www.habitsofhealth.com/a-dream-come-true/) - "A dream come true.” Over eighteen months at optimal health. by Emily Preator Fifty-five years ago, this tiny baby girl had no clue her life would be filled with depression and unhappiness, living in a body larger than every other kid. At age 42, morbidly obese with high blood pressure, I suffered a stroke. A
- [“Live at your optimum!”](https://www.habitsofhealth.com/live-at-your-optimum/) - “Live at your optimum!” Over one year at optimal health. by Randy Gray I started working with Dr. A at 217 pounds, with arthritis in my shoulder and soreness and swelling in my knees. Today, I’ve lost 40 pounds and four sizes in my waist—and I can play basketball or run for miles with no
- [Dr. Wayne Andersen on Childhood Obesity](https://www.habitsofhealth.com/dr-a-on-childhood-obesity/) - “Hi, I’m Dr. Wayne Andersen, author of “Dr. A’s Habits of Health.” Today, I’m coming to you from my home office, and I want to spend a few moments to talk about one of the most alarming trends occurring in our country, and that is childhood obesity. Even though there seems to be a small slowdown, what we’re seeing are younger kids becoming even heavier than they were before. That really goes back to our programming. 10,000 years ago, we were hunters and gatherers. We worked very hard to find calories, in fact, we expended a lot of energy. Fast forward to modern America, and we don’t work very hard and calories are all around us.” Click “play” to hear the rest of Dr. A’s message.
- [“Learning the Habits of Health changed my life forever!”](https://www.habitsofhealth.com/learning-the-habits-of-health-changed-my-life-forever/) - “Learning the Habits of Health changed my life forever!” Over three years at optimal health. by Ron Goelz I lost 75 pounds in five months on Medifast® and was able to stop taking medications for blood pressure, cholesterol, and triglycerides. The Take Shape for LifeTM support system in particular is in- valuable, and is one
- [Meatless Mmm Mondays!](https://www.habitsofhealth.com/meatless-mmm-mondays/) - Why Meatless? Going meatless once a week has a variety of health benefits, such as: Limit Cancer Risk: Excessive intake of both red and processed meat consumption are associated with colon cancer. Reduce Heart Disease: A Harvard University study found that replacing saturated fat-rich foods (for example, meat and full fat dairy) with foods that
- [Walk for Fitness](https://www.habitsofhealth.com/walk-for-fitness/) - For those of you who have been on the program for at least 3 weeks, then you are ready to add exercise into your program. For those of you who are just in your first weeks of the program…Congratulations!! You are ready to learn about the NEAT System Non-Exercise Activity Thermogeniesis) found in Chapter 14
- [10 Weight Loss Strategies](https://www.habitsofhealth.com/10-weight-loss-strategies/) - 1. Weigh Yourself 1 Time per Day - Many diet programs suggest that you should weigh yourself once a week and look for the trend of weight loss. This is what I suggest because I don’t want you to focus on the weight loss, but on healthy habits instead. But recent studies now show that
- [Optimal Health is a Journey!](https://www.habitsofhealth.com/optimal-health-is-a-journey/) - “Optimal Health is a journey taken one step, one habit, and one day at a time.” -Dr. Wayne S. Andersen If you could choose Optimal Health, would you? Of course you would! Achieving Optimal Health is Now Possible Optimal Health is a whole new approach to well-being that is based on creating health with the
- [In A Slump?  Get Motivated!!!!](https://www.habitsofhealth.com/in-a-slump-get-motivated/) - For all of you out there listening tonight, there will be a percentage, can’t say exactly how much, but there are some of you that may reach a slump or bump in your weight loss plan. Whether it is due to a slowing of your weight loss, a taste fatigue or rowdy friends or family
- [Travel Tips to Remember!](https://www.habitsofhealth.com/travel-tips-to-remember-2/) - I’m sure many of you are dreaming of sand beneath your toes… fishing on the lake or wherever your well-deserved summer vacation may take you. It is important during those days of relaxation that you don’t forget your goal… achieving optimal health! To help keep you on track, I have some healthy travel tips… these
- [Secrets to Success](https://www.habitsofhealth.com/secrets-to-success/) - Eat one PCMR, portion controlled meal replacements, every three hours. Don’t skip meals even if you’re not hungry. It’s absolutely critical to fuel as scheduled- in fact, your weight loss may be slower if you don’t. Get some extra rest. You may feel a little tired during the first three days as your body switches
- [Achieving Optimal Health is Now Possible](https://www.habitsofhealth.com/achieving-optimal-health-is-now-possible/) - “Optimal Health is a journey taken one step, one habit, and one day at a time.” -Dr. Wayne S. Andersen If you could choose Optimal Health, would you? Of course you would! Optimal Health is a whole new approach to well-being that is based on creating health with the Take Shape For Life Program. Three
- [Family Get Together](https://www.habitsofhealth.com/family-get-together/) - Whenever you have a Family get together coming up, it may cause you some stress and concern while you are on your program. No need to stress, follow these helpful tips to make your visit a healthy and fun one. The best defense is a great offense! Be prepared and have a plan. Think ahead
- [Passover - Kosher Holidays](https://www.habitsofhealth.com/passover-kosher-holidays/) - Starts today, April 18 and ends on April 26th Regarding Passover and Kosher, while we (Medifast) have foods that are labeled as Kosher, we do not have any products that will be labeled Kosher for Passover. Many of the traditional foods consumed during Passover (matzo, matzo balls, wine, charosis , etc) are high in carbohydrate
- [Why You Should Not Cheat!!!](https://www.habitsofhealth.com/why-you-should-not-cheat/) - Important information to remember…. Whether it’s an “Evening Weakening” or a “Weakened Weekend”… Here are some very important reasons why you want to follow the directions and not be “on again off again”. The first reason is that you will get the best results. In order for the program to be effective, you must be
- [April Interview with Mary McBryde](https://www.habitsofhealth.com/april-interview-with-mary-mcbryde/) - Listen to Dr. A’s interview with Mary McBryde from Heartbeat Radio for Women. Interview
- [It’s Time to Get Your Body Moving!!!!](https://www.habitsofhealth.com/its-time-to-get-your-body-moving/) - The benefits to daily exercise are many, but here are just a few to get you motivated… Helps to control your weight Strengthens your heart muscle and ultimately will lower your resting heart rate Increases your lung capacity (volume) Decreases your risk of suffering a heart attack or stroke Helps to lower blood pressure Helps
- [How to Change Your Relationship with Food](https://www.habitsofhealth.com/how-to-change-your-relationship-with-food/) - Many of us have been on just about every diet out there. Sometimes you lose, but sometimes not. The common denominator in the past has always been that the weight has come back…Why? Well, at Take Shape for Life, we want to help you understand how to not only get down to your healthy weight
- [Five Steps to a Stronger, Better Body](https://www.habitsofhealth.com/five-steps-to-a-stronger-better-body/) - Exercising your right to a better body means having one that functions well on the inside and outside. This does take time, but the rewards are worth it. You will feel positive about yourself and project that to those around you. Begin with an assessment of where you are and where you want to be.
- [Water – Nature’s Gift](https://www.habitsofhealth.com/water-natures-gift/) - Don’t roll your eyes! The potion for losing excess body fat is all around you. It covers two thirds of the planet. Most people don’t drink enough water. Most people are also carrying around a few more pounds then they would be if they did drink enough water. If you can’t seem to get that
- [Hunger](https://www.habitsofhealth.com/hunger/) - Hunger is typically suppressed once the body is in a fat-burning state (this typically takes about 3-5 days of adherence to the 5 & 1 Plan and means you should be keeping your total carbohydrate intake below 100 grams each day, preferably lower than 95 grams per day). Going off the plan will prevent the
- [Interview with Mary McBryde](https://www.habitsofhealth.com/interview-with-mary-mcbryde/) - Listen to Dr. A's interview with Mary McBryde. DrAnderson021111
- [Interview with Kori Rowe from Moose FM 94.1](https://www.habitsofhealth.com/interview-with-kori-rowe-from-moose-fm-94-1/) - Listen to Dr. A's interview with Kori Rowe from Moose FM 94.1. moose_radio
- [Be a Winner at Your Super Bowl Party](https://www.habitsofhealth.com/be-a-winner-at-your-super-bowl-party/) - Congratulations to those of you who have decided that this New Year is the year that they have chosen to get healthy! By now you should be feeling great, in control of your program, feeling your clothes getting loose! And that is so exciting! In this month you should lose an average of 15-20 pounds,
- [Take Shape for Life!  Make it Easy!](https://www.habitsofhealth.com/take-shape-for-life-make-it-easy/) - Write out your health goal and say it out loud daily and often! Make it something that really gives you energy and determination to reach it! It is often helpful if you memorize it and repeat it throughout the day. Write down all the secondary choices that you will make in order to reach your
- [Make Your Commitment Stick!](https://www.habitsofhealth.com/make-your-commitment-stick/) - You’ve made the decision to get in shape, to get down to a healthy weight and change your life for the better. How do you make this commitment stick? First, you must realize that there is no going back. Think of all of your bad and unhealthy habits as just what they are… a mechanism
- [A Healthy New Year’s Resolution](https://www.habitsofhealth.com/a-healthy-new-years-resolution/) - This year is just beginning and with it comes the “dreaded new year’s resolutions”. They are usually dreaded because people decide to cut out something in their life that they have enjoyed doing for possibly years, but know deep in their hearts that they need to stop…like smoking or drinking, or over eating. So, have
- [“The Joys of Holiday Stress”](https://www.habitsofhealth.com/the-joys-of-holiday-stress/) - If you have ever been a commercial airline flight, you’ve heard the pre-flight safety instructions: "Please secure your own oxygen mask first, before helping someone else with theirs…" Taking care of ourselves first, is NOT selfish, or self-centered. If you want to be capable of giving love… you have to give love to yourself first.
- [Healthy Holiday Gifts Ideas!](https://www.habitsofhealth.com/healthy-holiday-gifts-ideas/) - Don't Keep your family guessing this Christmas. Print this list out and hand it out to your loved ones! Santa needs a little help every now and again! No. 1 gift this year…Dr. A.’s Habits of Health System (including the book, workbook and video set) Fitness Ball or Exercise Ball Yoga Mat/Exercise Mat 3 or
- [STAY FIT DURING MALL SHOPPING](https://www.habitsofhealth.com/stay-fit-during-mall-shopping/) - When you're out buying holiday gifts for your family, friends and co-workers, the nearest mall is a likely stop. So, if you plan to make your shopping a full day affair and want to grab a bite to eat, you're in luck—because, the mall food courts have just as many options as the mall itself.
- [Post Holiday Indulgence](https://www.habitsofhealth.com/post-holiday-indulgence/) - What do you do if you cheat? Please be realistic about what you can handle… All of us start this plan determined to follow it perfectly and not fall off the wagon. We hear a lot of great testimonies of clients who have been very successful and many of them have stuck perfectly to the
- [Post Thanksgiving Holiday Quiz](https://www.habitsofhealth.com/post-thanksgiving-holiday-quiz/) - 1. Name one positive action that you did that you were proud of. ___________________________________________ ___________________________________________ 2. Name one situation that made you uncomfortable. What did you do about it? ___________________________________________ ___________________________________________ 3. What did you like best about this Thanksgiving? ________________________________________________ ________________________________________________ ________________________________________________
- [Think Lean!  Wishing you 'Success' in your Healthy Goals during the  Holiday Season!](https://www.habitsofhealth.com/think-lean-wishing-you-success-in-your-healthy-goals-during-the-holiday-season/) - Remember: FOCUS ON FELLOWSHIP....NOT ON FOOD! Here is a Thanksgiving Day Success Tip, for those of you who are currently on the 5 & 1 Plan: Stay on your program as close as you can. Drink a shake 1 hour before your meal. Some of you will want to follow your 5 and 1 completely… Congratulations
- [Holiday Strategies for Weight Loss](https://www.habitsofhealth.com/holiday-strategies-for-weight-loss/) - Well, November is here and that starts the season of holiday get togethers, candy at the office, more lunches and dinners out, more traveling for some and vacations and of course, more stress than normal. There are a few important things you must remember while you are on plan… Don’t skip a meal Stay away
- [Tips for Surviving the Holidays](https://www.habitsofhealth.com/tips-for-surviving-the-holidays/) - Remember, that you have worked hard, whether it has been all year long, just a few months or maybe you just made the commitment for optimal health. You want to be able to survive the next 2 months’ social engagements and gift giving season (no matter what your celebrate) to help you keep moving towards
- [Choosing Right When You’re Dining Out](https://www.habitsofhealth.com/choosing-right-when-youre-dining-out/) - Going out to eat has become a way of life. I certainly look forward to dining out with family and friends. After all, everyone needs an occasional pampered evening that’s hassle free, with nothing to prepare or wash. You can make this indulgence a healthy one as long as you control your nutritional intake by
- [Having trouble sticking with the program at night?](https://www.habitsofhealth.com/having-trouble-sticking-with-the-program-at-night/) - If you are going off the program nightly, then you are not in the fat burning state. Being in a fat burning state is very important because… You are burning fat (which is what we want to target in on), You will have lots of energy because fat is a high source of energy, and
- [“Why did I do that… what was I thinking?”](https://www.habitsofhealth.com/why-did-i-do-that-what-was-i-thinking/) - A simple way to look at this question is to understand two distinct parts of our brain that are responsible for two distinct types of thinking. One part of your brain, known as the Limbic system, makes decisions based on emotions, and focuses on the quickest, easiest way to solve a problem. Another part of
- [“Don’t Fall Off the Wagon!”](https://www.habitsofhealth.com/dont-fall-off-the-wagon/) - What are some of the reasons that we “fall off the wagon” after working so hard for a week or two? It could be that most of us are not paying attention to the emotions that are attached to our eating habits and our weight loss goals. Knowing what causes you to check out what’s
- [Actions That Will Encourage Great Weight Loss](https://www.habitsofhealth.com/actions-that-will-encourage-great-weight-loss/) - 1. Eating your first meal replacement within the first hour of waking up. 2. Do not over exercise. If you haven’t been exercising, don’t start it now! If you have been exercising then drop your weights to half your normal amount and don’t exceed 20 minutes/day for the first 3 weeks. No huffing, puffing or
- [Indoor exercise](https://www.habitsofhealth.com/indoor-exercise/) - Exercise is important not just for weight loss, but for heart health, bone health and muscular health. The three types of exercise are aerobic, strength training and flexibility training. As it gets colder outside for most of us, it is easy to lose motivation to exercise. This is because the weather is not as nice,
- [Temptations…Beware!](https://www.habitsofhealth.com/temptationsbeware/) - (five situations that can tempt even the best of us!) For anyone who has lost weight, it is a known fact that it takes a lot of will power and the ability to form new healthy habits and attitudes when it comes to food. It is not that easy to make healthy food choices in
- [Summer is Over!](https://www.habitsofhealth.com/summer-is-over/) - So, summer is over for some of us and just about over for the rest. Kids are back at school and all the fun, vacations, picnics, and summer time relaxing is just about over. For those of you who have enjoyed the Habits of Health through out the summer and are now realizing a more
- [Identifying Eating Triggers](https://www.habitsofhealth.com/identifying-eating-triggers/) - By identifying what triggers our eating, we can substitute more appropriate techniques to manage our emotional problems and take food and weight gain out of the equation. How Can I Identify Eating Triggers? Situations and emotions that trigger us to eat fall into five main categories: Social: Eating when around other people. For example, excessive
- [Burn More Calories!](https://www.habitsofhealth.com/burn-more-calories/) - The 30 easiest ways to burn more calories: Reach for water before you reach for a snack. It's the cheapest, safest appetite suppressant there is. Keep the cupboards bare. You'll save both money and temptation. By cutting back on the amount of food choices you have around, there will be less impulse snacking. Do something
- [Don’t Stop Short of Your Goal](https://www.habitsofhealth.com/dont-stop-short-of-your-goal/) - Or…. It could be hard to get back on…. Through my years of coaching, I have found that for those clients who take a break from the program or stop short of their goal have a hard time getting back on program. Why? One reason may be that they don’t recalculate where they are right

## Pages

- [Home](https://www.habitsofhealth.com/)
- [Explore Other Resources](https://www.habitsofhealth.com/explore-other-resources/) - The Habits of Health System provides an abundance of useful resources to help you achieve and maintain optimal weight, hydration, movement, sleep, and mind.
- [System Resources](https://www.habitsofhealth.com/system-resources/) - Resources and guides to complement your efforts to incorporate Dr. A's Habits of Health Transformational System into your life.
- [Habits of Health Assessment](https://www.habitsofhealth.com/health-assessment/) - Before you start your Habits of Health journey with OPTAVIA, take this assessment to see if you're really living a healthy life.
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- [Letter to Your Past-Self -- Win a book signed by Dr. A!](https://www.habitsofhealth.com/letter-to-your-past-self-win-a-book-signed-by-dr-a/) - Reflect on your journey, write a new chapter, and enter to win a signed copy of Identity by Dr. A! When we released Your LifeBook, the response was everything we had hoped: We heard again and again that the structure of the content felt like having a conversation. For as much as journaling is touted
- [Share Your Habits of Health Story](https://www.habitsofhealth.com/inspiring-stories/share-your-habits-of-health-story/) - The Habits of Health Transformational System has impacted lives all over the world. Share your story with us.
- [Get Your Books](https://www.habitsofhealth.com/get-your-books/) - The Habits of Health Transformational System is a collection of resources by Dr. A, a board-certified physician and New York Times best-selling author. 
- [Join the Community](https://www.habitsofhealth.com/join-the-community/) - Joining the Habits of Health community surrounds you with likeminded people and provides a safe space to share your successes and ask for support, all while accessing new and dynamic content from Dr. A.
- [Your LifeBook Preview Download](https://www.habitsofhealth.com/lifebook-preview-download/) - Transform your health with Dr. A and Your LifeBook, a straightforward guide to better physical, mental, and spiritual health.
- [Shareables](https://www.habitsofhealth.com/system-resources/shareables/) - Independent OPTAVIA coaches can rely on Dr. A's compilation of resources to help themselves and their own clients in their journey to optimal health.
- [Your Live LifeBook Workshop - Session Archive](https://www.habitsofhealth.com/your-lifebook-session-archive/) - Your Live LiveBook Workshop is an 8-week interactive course that dives deep into the principles outlined in Your LifeBook.
- [Your Live LifeBook - Frequently Asked Questions](https://www.habitsofhealth.com/your-live-lifebook-frequently-asked-questions/)
- [Inspiring Stories](https://www.habitsofhealth.com/inspiring-stories/) - Learn how Dr. A's Habits of Health have empowered others to live their lives happier and healthier.
- [Introducing the System](https://www.habitsofhealth.com/introducing-the-system/) - Get to know Dr. A and how the Habits of Health can put you on track to a more fulfilled life and optimal wellbeing.
- [Understanding the Habits](https://www.habitsofhealth.com/understanding-the-habits/) - Learn more about Dr. A's six Habits of Health.
- [Find Support](https://www.habitsofhealth.com/find-support/) - Ready to begin your journey with OPTAVIA? Start here to find support in reaching your optimal wellbeing.
- [OPTAVIA - Habits of Health Terms of Use](https://www.habitsofhealth.com/terms-and-conditions/) - Legally binding agreement on the use of the service.
- [OPTAVIA – Habits of Health Privacy Notice](https://www.habitsofhealth.com/privacy-policy/) - Important information on who we are, how and why we collect, store, use, and share personal information, your rights in relation to your personal information and how to contact us and supervisory authorities in the event you have a complaint.
- [Latest Updates Signup](https://www.habitsofhealth.com/latest-updates-signup/) - Sign up here for updates from Dr. A and the OPTAVIA team.
- [Support](https://www.habitsofhealth.com/support/) - Resources from Dr. A and OPTAVIA to help guide you as you practice the Habits of Health.
- [Stop, Challenge, Choose](https://www.habitsofhealth.com/stop-challenge-choose/) - Learn how Dr. A's Stop, Challenge, Choose system can put you on the path to optimal wellbeing.
- [Sign up for the 30-day trial](https://www.habitsofhealth.com/sign-up-for-the-30-day-trial/) - Sign up for a 30-day trial to see how Dr. A's Habits of Health can give you the power to create optimal wellbeing through your everyday choices.
- [Inspiring Stories](https://www.habitsofhealth.com/inspiring-stories-2/) - HEADLINE COPY TO GO HERE Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. Duis aute irure dolor in reprehenderit in voluptate velit esse cillum dolore eu fugiat

## Inspiring Stories

- [Shirley Mast](https://www.habitsofhealth.com/inspiring-story/shirley-mast/) - Habits of Health has changed the way I looked at everything, and it has allowed me to actually create the life that I truly believe I was created to live.
- [Lisa Castro](https://www.habitsofhealth.com/inspiring-story/lisa-castro/) - I use the Habits of Health all the time. I eat five to six small, low-fat, balanced meals each day, and practice a regular exercise routine. It's amazing what good nutrition can do!
- [Greg Rex](https://www.habitsofhealth.com/inspiring-story/greg-rex/) - Before the Habits of Health my life was totally out of balance. Now I'm sleeping better with more energy and travelling the world surfing twenty-foot waves!
- [Terri Miller](https://www.habitsofhealth.com/inspiring-story/terri-miller/)
- [JC Doornick](https://www.habitsofhealth.com/inspiring-story/jc-doornick/)
- [Patti Glick](https://www.habitsofhealth.com/inspiring-story/patti-glick/)
- [Dominic Tarinelli](https://www.habitsofhealth.com/inspiring-story/dominic-tarinelli/)
- [Gina Echols](https://www.habitsofhealth.com/inspiring-story/gina-echols/)
- [Dan Bell](https://www.habitsofhealth.com/inspiring-story/dan-bell/)
- [Ashley Miller](https://www.habitsofhealth.com/inspiring-story/ashley-miller/)
- [Rita Tarinelli](https://www.habitsofhealth.com/inspiring-story/rita-tarinelli/) - I was introduced to the Habits of Health and they've become second-nature. Exercising more, eating well, sleeping better, all the things we're taught but don't put into action.
- [Mark Nelson](https://www.habitsofhealth.com/inspiring-story/mark-nelson/) - With Dr. A's Habits of Health I’m enjoying my life and surrounding myself with a community of people whose values are the same.
- [Marcus Caillet](https://www.habitsofhealth.com/inspiring-story/marcus-caillet/)
- [Jared Smithson](https://www.habitsofhealth.com/inspiring-story/jared-smithson/) - I started becoming a more conscious individual because of those Habits of Health that we focus on.
- [Mary Bell](https://www.habitsofhealth.com/inspiring-story/mary-bell/) - Habits of Health is a day-to-day journey for me, not just a diet that you go on, lose some weight, and to go back to your old eating habits. One habit at a time, every day.
- [Jean Jeffreys](https://www.habitsofhealth.com/inspiring-story/jean-jeffreys/) - The Habits of Health program has been helping me to move more, make healthier choices, and improve my diet. It's helped me create a lifestyle that is sustainable for me and for others.
- [Molly Kim](https://www.habitsofhealth.com/inspiring-story/molly-kim/)
- [Doug Wood](https://www.habitsofhealth.com/inspiring-story/doug-wood/)
- [Brad Miller](https://www.habitsofhealth.com/inspiring-story/brad-miller/)
- [Suzy Heyman](https://www.habitsofhealth.com/inspiring-story/suzy-heyman/) - I started Dr. A’s Habits of Health program with my husband. In the past three years our lives have changed, and we’ve been able to change our health completely.
- [David Miller](https://www.habitsofhealth.com/inspiring-story/david-miller/)

## Habits

- [HABITS OF HEALTHY EATING AND HYDRATION](https://www.habitsofhealth.com/habit/habits-of-healthy-eating-and-hydration/)
- [HABITS OF HEALTHY MOTION](https://www.habitsofhealth.com/habit/habits-of-healthy-motion/)
- [HABITS OF HEALTHY SLEEP](https://www.habitsofhealth.com/habit/habits-of-healthy-sleep/)
- [HABITS OF A HEALTHY MIND](https://www.habitsofhealth.com/habit/habits-of-a-healthy-mind/)
- [HABITS OF HEALTHY SURROUNDINGS](https://www.habitsofhealth.com/habit/habits-of-healthy-surroundings/)
- [HABITS OF HEALTHY WEIGHT MANAGEMENT](https://www.habitsofhealth.com/habit/habits-of-healthy-weight-management/)

## Products

- [My Prescription for Life](https://www.habitsofhealth.com/product/my-prescription-for-life/)
- [DR. A’S HABITS OF HEALTH](https://www.habitsofhealth.com/product/dr-as-habits-of-health/) - Dr. A’s Habits of Health is a single source for weight loss and permanent, radiant health. It combines cutting-edge medical research with common sense and gentle guidance.
- [Stop. Challenge. Choose. E-Book](https://www.habitsofhealth.com/product/stop-challengechoose/) - This free e-book is designed to make optimal health accessible for anyone who wants it.
- [Your Lifebook](https://www.habitsofhealth.com/product/your-lifebook/)
- [The Habits of Health Transformational System Bundle](https://www.habitsofhealth.com/product/the-habits-of-health-transformational-system-bundle/) - The Habits of Health Transformational System Bundle offers balanced guidance on your pathway to optimal wellbeing by combining Dr. A’s Habits of Health with Your LifeBook.
- [Identity](https://www.habitsofhealth.com/product/identity/)

## Tips

- [Fruit Super Food.](https://www.habitsofhealth.com/tip/fruit-super-food/) - Watermelon! It contains the amino acid arginine, which recent studies show increases oxidation of fat and glucose and increases lean, fat-burning muscle! When watermelon is not available, munch on nuts, seeds, and seafood.
- [Red fruits and vegetables are full of lycopene.](https://www.habitsofhealth.com/tip/red-fruits-and-vegetables-are-full-of-lycopene-2/) - Red fruits and vegetables like tomatoes and watermelon are full of lycopene, an important antioxidant that may help protect against cardiovascular disease and certain types of cancer. And cooking those tomatoes actually increase their lycopene content!
- [Are you getting enough chromium?](https://www.habitsofhealth.com/tip/are-you-getting-enough-chromium-2/) - The vast majority of Americans are chromium deficient, a condition that can cause sugar cravings. Conversely, getting enough chromium can actually help reverse fat accumulation!
- [Swim for your life!](https://www.habitsofhealth.com/tip/swim-for-your-life-2/) - Swimming and other water exercises are great ways to meet your movement goals and are especially beneficial for the elderly, those who have arthritis, or anyone who’s recovering from an injury. The buoyancy of water reduces your weight by about 80-90 percent, minimizing the amount of stress on your weight-bearing joints, bones, and muscles, while
- [Choose Healthy Fast Foods.](https://www.habitsofhealth.com/tip/choose-healthy-fast-foods-2/) - In our fast-paced world, it is easy to fall into the “fast food trap”. A study had 18 healthy adults cut back their exercise and eat 2 fast food meals a day, and after just one week, half of the group began experiencing elevated levels of ALT enzymes–a common indicator of liver damage. By the
- [Making a fitness game plan can speed up weight loss.](https://www.habitsofhealth.com/tip/making-a-fitness-game-plan-can-speed-up-weight-loss/) - A study showed that those asked to state their workout goal, imagine a positive outcome, list potential obstacles and design a specific strategy to beat those barriers added an hour of activity to their repertoire each week.
- [Go green!](https://www.habitsofhealth.com/tip/go-green-4/) - Help clean up your community while you jog. Choose once a week to go eco-friendly. Grab a trash bag and pick up litter while you are jogging or walking outside. Decide on somewhere new to walk/jog and enjoy the scenery while you help your community.
- [Don't eat unless you've made a place setting.](https://www.habitsofhealth.com/tip/dont-eat-unless-youve-made-a-place-setting/) - By making a conscious effort to sit down and watch your portion size, you will avoid the unhealthy habit of unconscious eating, and remain in control of your daily caloric intake.
- [Frozen fruit is a real treat!](https://www.habitsofhealth.com/tip/frozen-fruit-is-a-real-treat/) - Snack on frozen fruit, or blend it together with a little water to make a delicious and refreshing fruit smoothie.
- [Stay fit on vacation by signing up for a walking trip!](https://www.habitsofhealth.com/tip/stay-fit-on-vacation-by-signing-up-for-a-walking-trip-3/) - Stay fit on vacation by signing up for a walking trip, such as those offered by the Smithsonian Institution, or by entering a walking or running event for charity. This is a great way to keep yourself healthy and do something for others in need.
- [Ward off skin cancer.](https://www.habitsofhealth.com/tip/ward-off-skin-cancer-2/) - Help ward off skin cancer by eating a diet high in omega-3, polyphenols (such as in green tea), and carotenoids (like beta-carotene), all of which have been shown to prevent melanoma. Of course, remember to wear your sunscreen too!
- [Just 30 minutes...](https://www.habitsofhealth.com/tip/just-30-minutes/) - Just 30 minutes of moderate physical activity each day -- say, walking one and a half miles at three to four miles per hour -- supports cardiovascular health.
- [Listen to feel-good music!](https://www.habitsofhealth.com/tip/listen-to-feel-good-music/) - Listen to feel-good music when you have the urge to binge. Researchers have found that it activates the same feel-good center of the brain that eating your favorite foods does.
- [Straighten Up.](https://www.habitsofhealth.com/tip/straighten-up-2/) - Tension in your neck may affect how your body regulates blood pressure, animal studies indicate. At work, sit with your back firmly against your chair, your feet on the floor, your knees slightly higher than your hips, and your chair close to your desk.
- [Stretch it out!](https://www.habitsofhealth.com/tip/stretch-it-out/) - The best time to stretch is directly after your walk. Problem areas may be stretched prior to your walk, but only after you’ve warmed up. Don’t bounce when you stretch. Instead, ease into a stretch slowly and hold gently. Stretch to the point where you feel a gentle pull, but never to the point of
- [Schedule your fuelings.](https://www.habitsofhealth.com/tip/schedule-your-fuelings/) - Schedule one of your fuelings for within sixty minutes after exercising to replenish your system, repair muscles, and give your immune system a boost.
- [Move more to keep the cravings away.](https://www.habitsofhealth.com/tip/move-more-to-keep-the-cravings-away-2/) - Research done at the University of Massachusetts reveals that the more you sit the greater your appetite can become, even if your body doesn’t really need the excess calories. Make it a point to be more active throughout your day. Wearing a pedometer or setting your timer to get up from your desk every hour
- [Adjust your attitude.](https://www.habitsofhealth.com/tip/adjust-your-attitude-2/) - Instead of viewing exercise as a chore, think of it as a way to relieve stress or as one action needed to get you healthy.
- [Get your sugar fix with health benefits.](https://www.habitsofhealth.com/tip/get-your-sugar-fix-with-health-benefits/) - Brown sugar and honey have more antioxidants than refined sugar does, a study in the Journal of the American Dietetic Association notes. Replace white sugar with brown, and sweeten oatmeal or tea with honey instead.
- [BMI and Diabetes.](https://www.habitsofhealth.com/tip/bmi-and-diabetes-2/) - As your BMI (Body Mass Index) goes down, so does your risk for developing type 2 Diabetes. That’s one of the reasons that a BMI of around 20 is ideal for ultimate health and disease resistance.
- [Beat stress and curb inflammation with healthy behaviors.](https://www.habitsofhealth.com/tip/beat-stress-and-curb-inflammation-with-healthy-behaviors-3/) - Beat stress and curb inflammation with healthy behaviors such as getting regular massages, doing yoga, taking a warm bath, and making your home a cozy, inspiring place.
- [Set it and Forget it.](https://www.habitsofhealth.com/tip/set-it-and-forget-it/) - Watching the clock go ticktock on a 20-minute treadmill jog can feel like a marathon. Instead, try a countdown. Set a kitchen timer with the minutes you’re aiming to be active and go until you hear the alarm. When you can’t see the time, you’re more likely to concentrate on what you’re doing right now–your
- [It’s Your Choice.](https://www.habitsofhealth.com/tip/its-your-choice/) - Choose a path to health. Start by asking yourself "Is my health improving daily? Are my daily habits creating greater health and vibrancy, or are they draining my battery and putting me on an accelerating path toward disease? Am I already in a non-sick or sick state?"
- [Nature’s anti-agers are in the produce aisle.](https://www.habitsofhealth.com/tip/natures-anti-agers-are-in-the-produce-aisle-2/) - Women who eat fruit or vegetables every day look 2.1 years younger than those who do not, according to research presented at a British Nutrition Foundation meeting in London. Micronutrients in these foods may help save your skin.
- [Not losing fast enough? Low on energy?](https://www.habitsofhealth.com/tip/not-losing-fast-enough-low-on-energy-2/) - If your weight loss is slower than you expect or your energy level is low, eliminate the starch component and double up on vegetables until you notice improvement. Avoiding fruit for a couple of days until your weight loss picks up is often helpful.
- [Always set the table for dinner!](https://www.habitsofhealth.com/tip/always-set-the-table-for-dinner-2/) - Feasting in front of the TV can lead to overeating, studies show. People who chewed and viewed during the day took in more calories than those who didn’t, although all had identical lunches. Distracted diners may not recall how much they munched, making them likely to eat extra later.
- [Starch choices indicate health.](https://www.habitsofhealth.com/tip/starch-choices-indicate-health/) - Your starch choices can set you up for success or failure. Low glycemic, whole grain starches are critical for optimal health, while refined and processed high-glycemic starches put you in fat-storage mode.
- [Watch That Salt!](https://www.habitsofhealth.com/tip/watch-that-salt-3/) - Limiting salt intake will help to reduce your chance of having heart disease. Minimize eating canned soups, prepared foods and frozen entrees (salt is a preservative) and limit the addition of salt to your meals. Use other spices to enhance the flavor of your foods!
- [Cut out one tablespoon of fat a day.](https://www.habitsofhealth.com/tip/cut-out-one-tablespoon-of-fat-a-day-2/) - By cutting out one tablespoon of fat a day, you will lose 10 pounds in a year.
- [Relax](https://www.habitsofhealth.com/tip/relax/) - Relax. Believe it or not, you may be trying too hard to lose weight. If your workouts are very intense and your diet is too strict, you could burn out. Your mind and body will just not respond in the same way when they're tired. Muscles need rest to repair and grow, and sometimes your
- [Retrain your brain.](https://www.habitsofhealth.com/tip/retrain-your-brain-2/) - Food is often associated with social situations, such as popcorn and candy at the movies, chocolate cake at a birthday party, and beer at a barbecue. Keep the big picture in mind and trade unhealthy snacks for healthy ones. Pack your own 100-calorie pack of light popcorn for the movies, stick to just one bite
- [Keep exercise fun.](https://www.habitsofhealth.com/tip/keep-exercise-fun/) - Don’t do the same exercise day after day. Challenge yourself to try something new each week…you never know what you will discover about yourself!
- [Find a healthy role model!](https://www.habitsofhealth.com/tip/find-a-healthy-role-model-2/) - By seeking out someone who you admire for their healthy lifestyle, you can turn to them for advice and motivation when you find yourself struggling.
- [Shrug it off.](https://www.habitsofhealth.com/tip/shrug-it-off/) - Strengthening your trapezius muscle, which runs from your shoulders to your neck and upper back, can reduce chronic neck pain by up to 80 percent.
- [Exercise!](https://www.habitsofhealth.com/tip/exercise/) - Exercise requires planned movement that’s vigorous enough to improve overall fitness. You can learn more about the benefits of exercise in Dr. A's Habits of Health.
- [Are you an Owl or a Lark?](https://www.habitsofhealth.com/tip/are-you-an-owl-or-a-lark-2/) - Our sleep patterns tend to change as we age. For a young person, a preferred bedtime of 11:30 p.m. may mean they’re a morning person, but a person over forty with that same bedtime is probably more of a night owl.
- [Get minty fresh.](https://www.habitsofhealth.com/tip/get-minty-fresh-2/) - Brush your teeth and tongue with the best-tasting toothpaste you can find. Use mouthwash and breath mints to trick your taste buds.
- [Focus on What You Really Want.](https://www.habitsofhealth.com/tip/focus-on-what-you-really-want/) - When you try to change in order to get rid of negative feelings or situations, you will slip up as soon as things get a little better. This type of motivation almost never leads to lasting change. Instead, focus on what you want (for example, to be healthy and have lots of energy), not what
- [Schedule your fuelings.](https://www.habitsofhealth.com/tip/schedule-your-fuelings-2/) - Schedule one of your fuelings for within sixty minutes after exercising to replenish your system, repair muscles, and give your immune system a boost.
- [Reduce your exposure to pesticides.](https://www.habitsofhealth.com/tip/reduce-your-exposure-to-pesticides-2/) - Reduce your exposure to pesticides by washing and scrubbing fresh produce, discarding the outer layers of leafy greens, and trimming fat and skin from meat and poultry.
- [Do you know your total energy expenditure (TEE)?](https://www.habitsofhealth.com/tip/do-you-know-your-total-energy-expenditure-tee/) - Use this formula: Your current weight (in pounds) multiplied by 11 calories equals your TEE (daily caloric need). This formula is based on a sedentary individual, so you will need to adjust it as you step up your exercise. To find a more accurate way to calculate your TEE, check out page 327 in Dr.
- [A Habit of Health - Legumes!](https://www.habitsofhealth.com/tip/a-habit-of-health-legumes/) - Make daily consumption of legumes–beans, peas, or lentils–a part of your healthy eating strategy.
- [Healthy fats are essential.](https://www.habitsofhealth.com/tip/healthy-fats-are-essential/) - Healthy fats are an essential part of your diet. The top sources for healthy fats are fatty cold-water fish (especially salmon), soybeans, olive oil, nuts (particularly almonds), avocados, and flaxseed products.
- [Do Nothing for Five Minutes!](https://www.habitsofhealth.com/tip/do-nothing-for-five-minutes/) - A new study from Oregon Health Sciences University revealed that overweight women who had taken up relaxation techniques lost an average of ten pounds…without trying. The thought is that these women were less stressed; they weren’t flooding their body with stress hormones, which are known to increase appetite. So, find a quiet, comfortable place. Close
- [Making a fitness game plan can speed up weight loss.](https://www.habitsofhealth.com/tip/making-a-fitness-game-plan-can-speed-up-weight-loss-2/) - A study showed that those asked to state their workout goal, imagine a positive outcome, list potential obstacles and design a specific strategy to beat those barriers added an hour of activity to their repertoire each week.
- [Hold the MSG.](https://www.habitsofhealth.com/tip/hold-the-msg-2/) - A study found that people who consumed MSG daily are twice as likely to be overweight than those who rarely eat it. The reason may be that MSG lowers the levels of leptin, a metabolism- and hunger-regulating hormone. MSG is a flavor enhancer and may be used in restaurants without you knowing it. Ask to
- [Be a smart shopper.](https://www.habitsofhealth.com/tip/be-a-smart-shopper/) - Have a list when you go to the supermarket to prevent impulse purchases. For extra exercise, leave your cart at the end of the aisle and carry what you need back to it. Park your car as far away from the store entrance as possible to get some extra walking in!
- [Give up one bad eating habit.](https://www.habitsofhealth.com/tip/give-up-one-bad-eating-habit-2/) - For example, if you eat in front of the TV or in bed, move your meal to the kitchen table.
- [Snack right.](https://www.habitsofhealth.com/tip/snack-right/) - A hard candy is only about 20 calories, and can last up to twenty minutes. A 400-calorie ice cream cone never lasts more than ten minutes. Try these tasty treats that are less than 150 calories: two Oreo cookies, a McDonald’s small ice cream cone, a half cup of Italian ice, a Starbucks light frappuccino
- [Always set the table for dinner!](https://www.habitsofhealth.com/tip/always-set-the-table-for-dinner/) - Feasting in front of the TV can lead to overeating, studies show. People who chewed and viewed during the day took in more calories than those who didn’t, although all had identical lunches. Distracted diners may not recall how much they munched, making them likely to eat extra later.
- [Go Green!](https://www.habitsofhealth.com/tip/go-green-3/) - Drinking green tea with your antibiotics helps the medication destroy harmful bacteria up to three times more effectively, researchers found.
- [Take an exercise break.](https://www.habitsofhealth.com/tip/take-an-exercise-break-2/) - Keep from feeling tired midday by taking an exercise break. Researchers from the University of Georgia found that low-intensity exercise such as walking or biking can increase the levels of dopamine and serotonin in the body, which can decrease fatigue by 65 percent. So next time you feel a midday slump coming on, go for
- [Align your life and priorities.](https://www.habitsofhealth.com/tip/align-your-life-and-priorities-3/) - Aligning our life with our sense of purpose should be our top priority, not something that gets swept aside while we put all our energy into the mundane, day-to-day details of life.
- [Use a pedometer.](https://www.habitsofhealth.com/tip/use-a-pedometer-2/) - The average person walks 5,000 steps per day. Find out your normal step number and then double it! Separate studies out of the University of SC and the University of Tennessee found that walking 10,000 steps a day was linked to having a higher (good) HDL, lower blood pressure, stabilized blood sugar, and lower percentage
- [Whole Grains.](https://www.habitsofhealth.com/tip/whole-grains/) - A study published in the American Journal of Clinical Nutrition found that dieters who ate five servings of whole grains daily for 12 weeks lost twice as much stomach fat as those who ate refined carbs. The researchers credit the higher fiber in whole grains for the significant reduction in belly fat.
- [Replace vitamins after 2 years.](https://www.habitsofhealth.com/tip/replace-vitamins-after-2-years-2/) - Independent studies have shown that vitamins are good for up to 3 years if stored in a cool dry place. It is wise to keep them no longer than 2 years because you don’t know how long they’ve been sitting on the store or warehouse shelves before being purchased.
- [Clean up your mouth.](https://www.habitsofhealth.com/tip/clean-up-your-mouth-2/) - Two ounces of yogurt a day (the typical container holds six ounces) may protect you from gum disease, a study in the Journal of Periodontology shows. The “good” bacterium in yogurt helps fight germs in your mouth.
- [A vicious cycle.](https://www.habitsofhealth.com/tip/a-vicious-cycle-2/) - The typical Western diet of highly processed, energy-dense, high-glycemic foods causes blood sugar (blood glucose) to rise dramatically, which then causes insulin levels to rise. But that in turn causes blood sugar to plummet, resulting in cravings and a cycle of poor eating patterns that lead to obesity and disease.
- [Run for your life.](https://www.habitsofhealth.com/tip/run-for-your-life-2/) - Joggers have a 40-percent lower risk of dying at an early age than people who don’t jog regularly, according to Stanford University researchers. Runners are less likely to have cardiovascular problems or develop disabilities as they age. Motivate yourself to become fit by training for a 5K.
- [I get by with a little help from my friends!](https://www.habitsofhealth.com/tip/i-get-by-with-a-little-help-from-my-friends-2/) - The Beatles had it right! Take advantage of friends, family, and the community around you for support on your life-long journey to optimal health. We are all in this together!
- [The high health price of salt.](https://www.habitsofhealth.com/tip/the-high-health-price-of-salt/) - If everyone ate just ½ teaspoon less salt per day, it would prevent 750,000 new cases of heart disease and save more than half a million lives over a decade, according to calculations by the University of California, San Francisco researchers. To shake excess salt from your diet, limit your consumption of processed foods such
- [Straighten Up.](https://www.habitsofhealth.com/tip/straighten-up/) - Tension in your neck may affect how your body regulates blood pressure, animal studies indicate. At work, sit with your back firmly against your chair, your feet on the floor, your knees slightly higher than your hips, and your chair close to your desk.
- [Moderation is key to caffeine consumption.](https://www.habitsofhealth.com/tip/moderation-is-key-to-caffeine-consumption-2/) - Most experts consider 200-300 milligrams daily-the equivalent of three cups of coffee-to be a safe amount. Higher doses may cause anxiety and headaches. Cut back gradually by going half-caf with your AM latte and swapping your coffee for water.
- [Why does fat so easily lead to weight gain and disease?](https://www.habitsofhealth.com/tip/why-does-fat-so-easily-lead-to-weight-gain-and-disease/) - A gram of fat contains nine calories–more than double the calories in a gram of protein or carbohydrate. When combined with too many high-glycemic, processed carbohydrates, our bodies store fat calories at an accelerated rate. Calorie for calorie, fat is much less effective than protein or complex carbohydrates at satisfying your appetite and giving you
- [Stop, Challenge, and Choose.](https://www.habitsofhealth.com/tip/stop-challenge-and-choose/) - When faced with a stressful situation, stop (pause before you respond), challenge (are you reacting logically or out of emotion?), and choose (what outcome do you really want?).
- [Be a home body.](https://www.habitsofhealth.com/tip/be-a-home-body-2/) - Constantly eating out makes it easy to over-eat and over-indulge. Stay in control by fixing your own meal; that way, you know you have the proper portions and the preparation is healthy too. For example: some restaurants soak their veggies in sugar water before steaming… yuck!
- [Find out whether you’re pushing yourself too much.](https://www.habitsofhealth.com/tip/find-out-whether-youre-pushing-yourself-too-much-2/) - Find out whether you’re pushing yourself too much by taking the “talk test” during your workout. If you can’t say the Pledge of Allegiance without huffing and puffing, you may be exercising too vigorously.
- [Swim for your life!](https://www.habitsofhealth.com/tip/swim-for-your-life/) - Swimming and other water exercises are great ways to meet your movement goals and are especially beneficial for the elderly, those who have arthritis, or anyone who’s recovering from an injury. The buoyancy of water reduces your weight by about 80-90 percent, minimizing the amount of stress on your weight-bearing joints, bones, and muscles, while
- [Stay on track while you’re vacationing.](https://www.habitsofhealth.com/tip/stay-on-track-while-youre-vacationing/) - Stay on track while you’re vacationing with friends or family by asking them to join you on a walking tour or offering to cook a healthy meal.
- [The wonders of red fruits and vegetables.](https://www.habitsofhealth.com/tip/the-wonders-of-red-fruits-and-vegetables-2/) - Red fruits and vegetables like tomatoes and watermelon are full of lycopene, an important antioxidant that may help protect against cardiovascular disease and certain types of cancer. And cooking those tomatoes actually increases their lycopene content.
- [Fish can reduce your risk of heart attack.](https://www.habitsofhealth.com/tip/fish-can-reduce-your-risk-of-heart-attack/) - One serving of fish a week can reduce your risk of fatal heart attack by 40%.
- [Always check with your doctor before taking an iron supplement.](https://www.habitsofhealth.com/tip/always-check-with-your-doctor-before-taking-an-iron-supplement/) - It is possible to have too much iron in your body.
- [Changing just one or two habits isn’t enough.](https://www.habitsofhealth.com/tip/changing-just-one-or-two-habits-isnt-enough-2/) - All the Habits of Health need to work together to harness the power to create optimal health.
- [Play, throw a ball or walk with your four-legged friend!](https://www.habitsofhealth.com/tip/play-throw-a-ball-or-walk-with-your-four-legged-friend/) - Play, throw a ball or walk with your four-legged friend; it will hardly feel like exercise!
- [Stand up.](https://www.habitsofhealth.com/tip/stand-up/) - Researchers at the Mayo Clinic found that lean people spend 2 more hours per day on their feet than overweight people. Participants in the study who stood, paced, and fidgeted burned as many as 350 extra calories a day and were much leaner than those who didn't move as much. Get up from your desk
- [Pesticides, preservatives, depleted soils, and processed foods.](https://www.habitsofhealth.com/tip/pesticides-preservatives-depleted-soils-and-processed-foods/) - Pesticides, preservatives, depleted soils, and processed foods all add up to a diet that’s nutritionally inadequate. Today’s typical diet simply can’t build or sustain optimal health.
- [Feeling glum?](https://www.habitsofhealth.com/tip/feeling-glum-2/) - Light physical activity, even 20 minutes of housework, reduces the odds of feeling down by up to 40%.
- [Grain gain.](https://www.habitsofhealth.com/tip/grain-gain/) - People who took in at least 8.4 grams of fiber a day from whole-grain foods lowered their risk for small intestinal cancer by 40 percent, shows a study from the National Cancer Institute in Bethesda, Maryland. One cup of whole-wheat pasta has 6 grams of fiber.
- [If the weather’s hot, exercise early or late in the day.](https://www.habitsofhealth.com/tip/if-the-weathers-hot-exercise-early-or-late-in-the-day/) - If the weather’s hot, exercise early or late in the day and remember to drink extra water to stay hydrated. Cut back or stop exercising completely if you feel dizzy, nauseous, lightheaded, or get a headache. And of course, remember to wear sunscreen when exercising outdoors!
- [Multivitamins.](https://www.habitsofhealth.com/tip/multivitamins-2/) - Despite the fact that multivitamins have been proven extremely effective for health, only two in five people actually take them. Take one every day that is formulated for your age range and sex.
- [Choose healthy options at the drive through.](https://www.habitsofhealth.com/tip/choose-healthy-options-at-the-drive-through-2/) - While fast food is not ideal, sometimes our hectic lives require a quick fix meal. If you must hit the drive through, order a salad with grilled chicken, and avoid those that contain cheese and croutons. Use a low fat or light dressing, and order a bottle of water instead of a soda.
- [Eat a low-glycemic breakfast every day.](https://www.habitsofhealth.com/tip/eat-a-low-glycemic-breakfast-every-day/) - Eat a low-glycemic breakfast every day, and enjoy it within the first hour of rising. Eating breakfast first thing in the morning will start your metabolism for the day, give you energy, clear your brain, and reduce your lunchtime appetite.
- [Work up a sweat!](https://www.habitsofhealth.com/tip/work-up-a-sweat/) - Working up a sweat may be the easiest, most effective way to stay calm without pills, finds a new study. Arizona State University researchers analyzed a host of strategies, including meditation, yoga, stretching, and talk therapy; only prescription meds reduced anxiety better than moderate to vigorous exercise. The scientists found that burning about 850 calories
- [One cheeseburger doesn’t kill you.](https://www.habitsofhealth.com/tip/one-cheeseburger-doesnt-kill-you/) - One cheeseburger doesn’t kill you. It’s making those negative choices day after day, year after year, that add up to poor health, disease, and premature death.
- [A Fat Burning Super Food.](https://www.habitsofhealth.com/tip/a-fat-burning-super-food-2/) - Studies in rats eating blueberries show that the blue pigment (anthocyanin) found in blueberries triggers the body’s fat burning gene.
- [There is always something tempting us to eat.](https://www.habitsofhealth.com/tip/there-is-always-something-tempting-us-to-eat/) - That is why it is so important to create a microenvironment of health in our own homes by filling them with healthy foods and other things that inspire positive behaviors.
- [Get out!](https://www.habitsofhealth.com/tip/get-out/) - Try to spend twenty minutes a day sitting outside, taking a walk or, at the very least, sitting by a sunny window. Sunlight helps to control food cravings.
- [Buy fresh!](https://www.habitsofhealth.com/tip/buy-fresh/) - Save money and eat fresh. Take advantage of produce bargains at the large wholesale stores.
- [Try an old-fashioned Epsom salt bath for some extra magnesium.](https://www.habitsofhealth.com/tip/try-an-old-fashioned-epsom-salt-bath-for-some-extra-magnesium/) - Pour a warm, relaxing bath and add some Epsom salts- your body will draw out the magnesium it needs.
- [Love, Love, Love.](https://www.habitsofhealth.com/tip/love-love-love-2/) - Consciously thinking of a loved one can promote mental and emotional wellbeing, say University of Wisconsin-Madison researchers. Cultivating the feeling of love and compassion stimulates the brain to make new connections and neural pathways.
- [Shop the perimeter of the grocery store.](https://www.habitsofhealth.com/tip/shop-the-perimeter-of-the-grocery-store-2/) - That’s where your produce and proteins will be. If you need to go down an aisle, leave your cart at the end and get your specific items and bring them back to your cart. This will keep you from putting extra stuff in your cart that is not on your list, and it gives you
- [Mix up Your Workouts.](https://www.habitsofhealth.com/tip/mix-up-your-workouts-2/) - By alternating your daily exercise routine (walking Monday, tennis Tuesday, spinning class Wednesday…) you give various muscle groups a chance to recover and strengthen. It also keeps you from getting bored with the same old workout.
- [Friend-proof your diet.](https://www.habitsofhealth.com/tip/friend-proof-your-diet-2/) - You may have some friends who may not support your goals, whether intentionally or not. These friends might make you feel okay about making excuses, and that it’s okay to eat something that you know you shouldn’t. Figure out who these friends are, and make it a point to not eat meals with them. Instead,
- [Increase your well being with simple but meaningful activities.](https://www.habitsofhealth.com/tip/increase-your-well-being-with-simple-but-meaningful-activities-2/) - Increase your well being with simple but meaningful activities, like making time to see a friend, starting a scrapbook of happy memories, or helping others by giving blood.
- [Begin at the Bottom.](https://www.habitsofhealth.com/tip/begin-at-the-bottom/) - When doing your strength work, start with your lower body. Legs are your largest muscle group, so the moves require more energy than ones for your upper body. Tackle below-the-belt moves when you’re fresh to sculpt a better bottom half.
- [Why your scale might be stuck...](https://www.habitsofhealth.com/tip/why-your-scale-might-be-stuck/) - You might be cutting the wrong calories! Reducing “liquid calories” from beverages such as soda, fruit punch, and sweetened ice tea is five times more effective for weight loss than cutting calories from solid foods, finds a study in the American Journal of Clinical Nutrition. The researchers say that because swallowing beverages does not satiate
- [Believe you can do it!](https://www.habitsofhealth.com/tip/believe-you-can-do-it-2/) - Most people fail not because they don’t believe they can do it. They fail because they are not willing to do what it takes to succeed. Your level of commitment will determine whether you work hard to get to your goal or fizzle out and stop short.
- [Reboot your brain.](https://www.habitsofhealth.com/tip/reboot-your-brain/) - Mundane tasks, such as entering data into a spreadsheet, can switch your mind into default mode, making you more likely to mess up within about 30 seconds, scientists say. Avoid operating on autopilot by going for a brisk 5-minute walk.
- [Prepare for Tomorrow, Sleep Easy Tonight!](https://www.habitsofhealth.com/tip/prepare-for-tomorrow-sleep-easy-tonight/) - Put your mind to rest before bed by making a to-do list of tasks and priorities for the next day. You’ll go to sleep confident that you won’t forget something important once your busy day gets going (or wake up in the night worrying about it). Just be sure to make up your list early
- [Chocolate calling your name?](https://www.habitsofhealth.com/tip/chocolate-calling-your-name/) - Chocolate calling your name? Take a stroll. When cocoa lovers walked for 15 minutes, they reported reduced cravings during the excursion and 10 minutes later, a study in the journal Appetite notes.
- [Sun protection for every season.](https://www.habitsofhealth.com/tip/sun-protection-for-every-season/) - Before walking outdoors, remember to put on sunscreen and a high-SPF lip balm. Wait fifteen to twenty minutes to allow the ingredients to sink in. Sun protection should be a part of your daily routine, no matter the season.
- [Eat lean protein.](https://www.habitsofhealth.com/tip/eat-lean-protein/) - Lean protein fills you up faster than other types of foods, but there’s more reason than that to choose this as your go-to food. Compared to other macronutrients, your body uses almost twice as much energy to break down and convert protein to fuel. In fact, a protein-based meal elicits a thermic effect of close
- [A busy lifestyle doesn’t mean you have to resort to fast food.](https://www.habitsofhealth.com/tip/a-busy-lifestyle-doesnt-mean-you-have-to-resort-to-fast-food/) - Prepare meals ahead of time by grilling chicken, chopping vegetables, and pre-boiling whole wheat pasta. These foods will keep in the fridge for 5 days. The grocery store can be a great alternative to fast food as well: Pick up a rotisserie chicken and a salad from the salad bar when you need a quick healthy
- [Watch That Salt!](https://www.habitsofhealth.com/tip/watch-that-salt-2/) - Limiting salt intake will help to reduce your chance of having heart disease. Minimize eating canned soups, prepared foods and frozen entrees (salt is a preservative) and limit the addition of salt to your meals. Use other spices to enhance the flavor of your foods!
- [It can be difficult to say goodbye...](https://www.habitsofhealth.com/tip/it-can-be-difficult-to-say-goodbye/) - It can be difficult to say goodbye to unconscious eating, over eating and overindulgence of any kind be it food, drink, or not enough sleep. For me, all I have to do is remember how I would feel the next day…fat, tired, and sorry that I succumbed to the unhealthy choices. Recall is a great
- [Increase your fiber.](https://www.habitsofhealth.com/tip/increase-your-fiber/) - Increase your fiber daily by adding raw fruits and vegetables, legumes, and whole grain rice, bread and pastas.
- [Let the Habits of Health Work for You!](https://www.habitsofhealth.com/tip/let-the-habits-of-health-work-for-you/) - Changing just one or two habits isn’t enough. All the Habits of Health need to work together to harness the power to create optimal health. They are: healthy eating, moving your body, strategic behavior, vita nutrients, reducing inflammation, good sleep, positive environment, surrounding support.
- [Habit of Health.](https://www.habitsofhealth.com/tip/habit-of-health/) - Be honest with yourself. In order to succeed, you must be completely honest with yourself about your reality and the goals you would like to make reality.
- [Step on it. Your scale could bring you body bliss.](https://www.habitsofhealth.com/tip/step-on-it-your-scale-could-bring-you-body-bliss-2/) - Dieters who weighed themselves at least weekly lost more weight than those who didn’t, according to research from the Minneapolis Heart Institute Foundation. Plus, the habit helped nondieters stay at a stable weight. If you notice a slight weight gain early, you can change your habits before the pounds pile on.
- [The difference between physical activity and exercise.](https://www.habitsofhealth.com/tip/the-difference-between-physical-activity-and-exercise-2/) - Physical activity is anytime your body is in motion, and can be voluntary or involuntary. Exercise is planned movement that is more vigorous and leads to improvement in overall fitness.
- [Swimming is beneficial.](https://www.habitsofhealth.com/tip/swimming-is-beneficial/) - Swimming and other water exercises are great ways to meet your movement goals and are especially beneficial for the elderly, those who have arthritis, or anyone who’s recovering from an injury. The buoyancy of water reduces your weight by about 80-90 percent, minimizing the amount of stress on your weight-bearing joints, bones, and muscles, while
- [Find a friend!](https://www.habitsofhealth.com/tip/find-a-friend/) - Find a friend who will be your “exercise buddy” so that neither of you will be able to make excuses.
- [To lose weight through exercise alone...](https://www.habitsofhealth.com/tip/to-lose-weight-through-exercise-alone/) - To lose weight through exercise alone, you would need to work out strenuously for ninety minutes every day. There is a more efficient and easier way to lose weight, which is outlined in Dr. A’s Habits of Health.
- [The negative effects of an overactive immune system aren’t felt overnight.](https://www.habitsofhealth.com/tip/the-negative-effects-of-an-overactive-immune-system-arent-felt-overnight/) - The negative effects of an overactive immune system aren’t felt overnight. But over time, if we keep our immune system on constant alert through bad habits such as eating unhealthy foods, avoiding exercise, and neglecting sleep, our bodies will begin to age and break down prematurely.
- [Fiber does so much!](https://www.habitsofhealth.com/tip/fiber-does-so-much-2/) - Along with being a great anti-inflammatory agent, fiber can lower cholesterol and blood sugar, improve intestinal health, and make you feel fuller.
- [Breathe easy.](https://www.habitsofhealth.com/tip/breathe-easy-2/) - Breathe Easier: Stress can aggravate allergy symptoms and may trigger a strong response to allergens that hadn’t previously caused a reaction.
- [A Habit of Health: Increase your NEAT to increase daily calories burned!](https://www.habitsofhealth.com/tip/a-habit-of-health-increase-your-neat-to-increase-daily-calories-burned/) - Increase NEAT (non-exercise activity thermogenesis) by flexing your stomach muscles while you sit up straight. This can be performed anytime you are sitting throughout your day!
- [Park it!](https://www.habitsofhealth.com/tip/park-it-2/) - For body and mind benefits, work out in greener pastures, a study in Psychological Science suggests. People who took a nature walk performed 20% better on memory tests immediately afterward than they did following a stroll in the city. A wooded wander helps the brain recharge, enhancing short-term memory, so you’re more likely to recall
- [Walking: A Wonder Drug?](https://www.habitsofhealth.com/tip/walking-a-wonder-drug-3/) - Studies have shown that walking just thirty minutes a day can have a dramatic positive effect on your health by: 1) lowering your risk for depression; 2) eliminating your need for medications; 3) reducing breast cancer risk by 30% and increasing survival rates by 70%; 4) lowering your blood pressure and preventing injury to your
- [How much water should you drink a day?](https://www.habitsofhealth.com/tip/how-much-water-should-you-drink-a-day-2/) - An easy calculation is: your weight in pounds divided by 2. This equals the amount of water in ounces. So, if you weigh 180 pounds then you should be drinking 90 ounces of water daily (180 divided by 2 = 90)…pretty nifty!
- [Get your head examined.](https://www.habitsofhealth.com/tip/get-your-head-examined-2/) - Melanomas found on your scalp or neck almost double your risk of dying compared with those detected elsewhere on the body, report researchers from the University of North Carolina at Chapel Hill School of Medicine. Because they’re often hidden by hair, malignant moles and other skin abnormalities are typically detected too late for treatment to
- [Exercise makes strong bones.](https://www.habitsofhealth.com/tip/exercise-makes-strong-bones/) - Weight-bearing activities such as jogging or dancing cause bones to become denser. Stronger bones are less likely to succumb to osteoporosis.
- [Stretch daily and give yourself a posture check.](https://www.habitsofhealth.com/tip/stretch-daily-and-give-yourself-a-posture-check-2/) - Start by doing 1-3 minutes of gentle stretching first thing in the morning. You should continue to check your posture and stretch whenever you feel tightening of your muscles or stress.
- [Keep a To-Do List.](https://www.habitsofhealth.com/tip/keep-a-to-do-list/) - Planning strength workouts ahead can get you out of the gym in record time. It is easy to make a template so you always know what to do next and you are not wasting time wandering around. The template is a cheat sheet and can be basic or more structured—whatever works best to keep you
- [Going organic? Look for the 9’s!](https://www.habitsofhealth.com/tip/going-organic-look-for-the-9s/) - Discover whether the produce you’re buying is organic or conventionally produced by checking the PLU (price look-up) code–the four- or five-digit number usually located on a small sticker affixed to fruits and vegetables. If the code has four digits, it’s conventional. If it has five digits and begins with the number 9, it’s organic.
- [Stop, Challenge, and Choose.](https://www.habitsofhealth.com/tip/stop-challenge-and-choose-2/) - When faced with a stressful situation, stop (pause before you respond), challenge (are you reacting logically or out of emotion?), and choose (what outcome do you really want?).
- [Exercise works!](https://www.habitsofhealth.com/tip/exercise-works-2/) - A recent Arizona State study shows that burning off 850 calories a week with brisk, sweat-breaking walking is a great therapy for easing stress and remaining calm.
- [Reclaim your Health.](https://www.habitsofhealth.com/tip/reclaim-your-health-2/) - 3 stick-with-it secrets: Be an active learner- try new activities! Make snacks more substantial- try making your own trail mix. Dine in before you dine out- have a healthy snack to take the edge off hunger.
- [Frozen fruit is a real treat!](https://www.habitsofhealth.com/tip/frozen-fruit-is-a-real-treat-2/) - Snack on frozen fruit, or blend it together with a little water to make a delicious and refreshing fruit smoothie.
- [Reevaluate your goal weight.](https://www.habitsofhealth.com/tip/reevaluate-your-goal-weight/) - First, congratulate yourself on getting to this point. Losing weight is not easy, and you've already accomplished a great deal—so enjoy your success. The next step is to ask yourself if the "magic" number on the scale is really the best weight for you. Perhaps you've lost fat and gained a lot of muscle; your
- [Floss daily.](https://www.habitsofhealth.com/tip/floss-daily-2/) - Floss daily. When you don't, bacteria collects under gums and between teeth, where brushes can’t reach. The buildup can lead to periodontitis, an infection linked to heart disease, says Sally Cram, D.D.S., a periodontist in Washington, D.C. Too tired at day’s end? Stash some in the shower and floss after your morning lather and rinse.
- [Don’t be fooled!](https://www.habitsofhealth.com/tip/dont-be-fooled/) - At least 11 popular breakfast cereals contain 12 grams of sugar or more per serving, which is roughly the same amount as a frosted doughnut. Always check the sugar content!
- [The joy of almonds](https://www.habitsofhealth.com/tip/the-joy-of-almonds/) - A single serving of almonds (about 17) is an ideal filling snack to stash just about anywhere.
- [Stay fit on vacation by signing up for a walking trip!](https://www.habitsofhealth.com/tip/stay-fit-on-vacation-by-signing-up-for-a-walking-trip-2/) - Stay fit on vacation by signing up for a walking trip, such as those offered by the Smithsonian Institution, or by entering a walking or running event for charity. This is a great way to keep yourself healthy and do something for others in need.
- [Ward off wheezing.](https://www.habitsofhealth.com/tip/ward-off-wheezing-2/) - Ward off wheezing: Start your spring cleaning early to head off allergies. Wash bedsheets weekly in hot water to zap dust mites and pollen.
- [Losing weight and getting healthy is a commitment.](https://www.habitsofhealth.com/tip/losing-weight-and-getting-healthy-is-a-commitment-3/) - Losing weight and getting healthy is a commitment, and it’s not always an easy one. If you hit a plateau, do not be hard on yourself! It happens to almost everyone, no matter what weight loss program they choose. The difference will be whether you stick it out or quit. And remember…the improved lifestyle and
- [Keep the cupboards bare.](https://www.habitsofhealth.com/tip/keep-the-cupboards-bare-2/) - You'll save both money and temptation. By cutting back on the amount of food choices you have around, there will be less impulse snacking.
- [Find a healthy role model!](https://www.habitsofhealth.com/tip/find-a-healthy-role-model/) - By seeking out someone who you admire for their healthy lifestyle, you can turn to them for advice and motivation when you find yourself struggling.
- [Hydrate, Hydrate, Hydrate!](https://www.habitsofhealth.com/tip/hydrate-hydrate-hydrate-2/) - Drink a glass of water as soon as you wake up, before every meal, and any time you feel the urge to put something in your mouth! Water has many benefits, one of the best being its ability to suppress your appetite.
- [Take Control!](https://www.habitsofhealth.com/tip/take-control/) - We may not have control over everything in our lives, but we do control what we put in our mouths. Remember you can choose what and how much you eat. If you find yourself at a special occasion with the meal as the central focus, take your focus off the food and put it on
- [Cube Control.](https://www.habitsofhealth.com/tip/cube-control-2/) - Offices can foster healthy habits, a study in the Journal of Occupational and Environmental Medicine shows. At workplaces that made changes such as adding pro-fitness signs, employees maintained their weight during the year; those whose business didn’t shape up gained weight. Post inspiring magazine pages desk side to stay on track, researchers advise.
- [Go veggie once a week.](https://www.habitsofhealth.com/tip/go-veggie-once-a-week/) - Go veggie! Research shows that eating meatless chili, for example, opposed to that usual turkey club, will cut calories and boost your cardiovascular health.
- [Watch Your Portions.](https://www.habitsofhealth.com/tip/watch-your-portions-5/) - Restaurant portions are now as much as eight times the standard serving size in the FDA’s dietary guidelines. Learn to estimate proper portions when eating out.
- [A vicious cycle.](https://www.habitsofhealth.com/tip/a-vicious-cycle/) - The typical Western diet of highly processed, energy-dense, high-glycemic foods causes blood sugar (blood glucose) to rise dramatically, which then causes insulin levels to rise. But that in turn causes blood sugar to plummet, resulting in cravings and a cycle of poor eating patterns that lead to obesity and disease.
- [Good sleep habits.](https://www.habitsofhealth.com/tip/good-sleep-habits/) - Just like habits of healthy eating and movement, good sleep habits are within your control and require your active participation and commitment.
- [Eat healthy at the mall.](https://www.habitsofhealth.com/tip/eat-healthy-at-the-mall/) - Order a salad without heavy dressing. Have a yogurt for a quick pick-me-up. Stay away from high fat and fried foods.
- [Love your heart!](https://www.habitsofhealth.com/tip/love-your-heart-2/) - 30% of heart attacks worldwide are caused by poor diet, due in part to an overindulgence of two foods: fried and salty. Cut down; base your meals around heart-healthy fruits and veggies.
- [Get some sleep!](https://www.habitsofhealth.com/tip/get-some-sleep/) - Studies show that not getting enough sleep can stress the immune system enough to trigger tissue-damaging inflammation that raises the odds for heart disease and autoimmune disorders. The more you miss, the greater your risk. Aim for eight hours nightly.
- [Shrug it off.](https://www.habitsofhealth.com/tip/shrug-it-off-2/) - Strengthening your trapezius muscle, which runs from your shoulders to your neck and upper back, can reduce chronic neck pain by up to 80 percent.
- [Focus on What You Really Want.](https://www.habitsofhealth.com/tip/focus-on-what-you-really-want-2/) - When you try to change in order to get rid of negative feelings or situations, you will slip up as soon as things get a little better. This type of motivation almost never leads to lasting change. Instead, focus on what you want (for example, to be healthy and have lots of energy), not what
- [Cut out Counting.](https://www.habitsofhealth.com/tip/cut-out-counting-2/) - Being rigid about reps can keep you from reaching the intensity necessary to sculpt muscles quickly. If you set out to do 12, mentally you shut down at 12, even if you could do more. Instead, have a ballpark figure you need to surpass, then keep going until you couldn’t possibly do another. If you
- [Boost Your Walking Workout!](https://www.habitsofhealth.com/tip/boost-your-walking-workout-2/) - Boost your walking workout! Lean forward slightly from your hips to increase momentum, pace, and intensity, tighten your abdominal muscles and buttocks to burn more calories, flex your toes to engage your leg muscles, and increase speed. For a more energetic stride, swing your arms with your elbows bent ninety degrees, shoulders rounded and relaxed.
- [Listen to music you love.](https://www.habitsofhealth.com/tip/listen-to-music-you-love/) - Listen to music you love when you have the urge to binge. Music activates the same “feel good” centers in the brain that eating your favorite foods does. Add some movement to your music and you’ll burn calories, too.
- [Don't go grocery shopping on an empty stomach.](https://www.habitsofhealth.com/tip/dont-go-grocery-shopping-on-an-empty-stomach/) - Don’t go grocery shopping when you're hungry. You'll end up buying things you wouldn’t normally just because you're hungry.
- [The healthy portion of starch.](https://www.habitsofhealth.com/tip/the-healthy-portion-of-starch/) - A healthy portion of a starch (bread, cereal, grains etc.) is about the size of a tennis ball.
- [Think before you snack, and then make a healthy choice!](https://www.habitsofhealth.com/tip/think-before-you-snack-and-then-make-a-healthy-choice-2/) - Often times you may think you are hungry, but really just thirsty, or bored. Drink a big glass of water first, and ask yourself if you still need a snack.
- [Stay fit on vacation by signing up for a walking trip!](https://www.habitsofhealth.com/tip/stay-fit-on-vacation-by-signing-up-for-a-walking-trip/) - Stay fit on vacation by signing up for a walking trip, such as those offered by the Smithsonian Institution, or by entering a walking or running event for charity. This is a great way to keep yourself healthy and do something for others in need.
- [Walk off your weight.](https://www.habitsofhealth.com/tip/walk-off-your-weight-2/) - Time based walks are fun and easy. Pick a manageable amount- say 20 to 30 minutes- and just go at a comfortable pace. Over time you will burn more calories with regular walks than a single marathon session.
- [Hydrate, Hydrate, Hydrate!](https://www.habitsofhealth.com/tip/hydrate-hydrate-hydrate/) - Drink a glass of water as soon as you wake up, before every meal, and any time you feel the urge to put something in your mouth! Water has many benefits, one of the best is its ability to suppress your appetite.
- [Suffering from back pain?](https://www.habitsofhealth.com/tip/suffering-from-back-pain/) - Maintaining a healthy weight is the number one way to strengthen and protect your back, according to the American Council on Exercise.
- [Munch a Bunch.](https://www.habitsofhealth.com/tip/munch-a-bunch-2/) - About one cup of red grapes a day can help suppress the abnormal cell formation that leads to most types of breast cancer, according to a recent study in Cancer Prevention Research. Resveratrol, a natural compound found in grapes, grape juice and red wine, may prevent estrogen from reacting with DNA molecules, which can lead
- [Take the stairs.](https://www.habitsofhealth.com/tip/take-the-stairs-3/) - Add more "hidden" exercise to your life: Take the stairs instead of the elevator. Park the car a good distance from your destination. Walk around the block or office building at lunchtime.
- [Keep a food journal.](https://www.habitsofhealth.com/tip/keep-a-food-journal/) - Food journals- even simple entries will help you to stay focused and peel away the pounds! Subscribe to Dr. A's Daily Tips to learn more!
- [Brush your teeth and tongue after each meal.](https://www.habitsofhealth.com/tip/brush-your-teeth-and-tongue-after-each-meal/) - Brushing your teeth and tongue after each meal not only helps keep away cavities, but it also tricks your taste buds and keeps you from nibbling on leftovers.
- [Caffeinated?](https://www.habitsofhealth.com/tip/caffeinated/) - Caffeine is arguably the most robust and popular self-administered drug known to man, with almost 90 percent of North Americans consuming some form of it regularly. Most people aren’t harmed by moderate doses of caffeine-say 200 to 300 milligrams, or about two to three cups of brewed coffee a day. But it should be consumed
- [Can Deep Breathing Help Heart Patients Recover Faster?](https://www.habitsofhealth.com/tip/can-deep-breathing-help-heart-patients-recover-faster-2/) - According to a study, patients who practiced complete yogic breathing (slow, deep, abdominal breathing) for one hour a day had higher levels of blood oxygen and performed better on exercise tests in just one month.
- [Cut out one tablespoon of fat a day.](https://www.habitsofhealth.com/tip/cut-out-one-tablespoon-of-fat-a-day/) - By cutting out one tablespoon of fat a day, you will lose 10 pounds in a year.
- [Make your favorite fare healthier.](https://www.habitsofhealth.com/tip/make-your-favorite-fare-healthier/) - Modify recipes to make your favorite fare healthier. Many unhealthy ingredients can be swapped for healthy ones in your favorite recipes. Use Greek yogurt instead of sour cream, broth instead of butter or oil for sautéing, and light mayo instead of regular. These substitutions can save you calories while you still enjoy your favorite foods.
- [Increase your well being with simple but meaningful activities.](https://www.habitsofhealth.com/tip/increase-your-well-being-with-simple-but-meaningful-activities/) - Increase your well being with simple but meaningful activities, like making time to see a friend, starting a scrapbook of happy memories, or helping others by giving blood.
- [Weight train.](https://www.habitsofhealth.com/tip/weight-train-2/) - Add weight training at least twice a week to your movement program. Building muscles will increase your metabolism and help you maintain a healthy weight.
- [Reduce your risk of heart attack. Eat fish.](https://www.habitsofhealth.com/tip/reduce-your-risk-of-heart-attack-eat-fish-4/) - Just one serving of fish a week can reduce your risk of fatal heart attack by 40 percent. Not only is fish high in protein and low in fat, but also promotes healthy skin.
- [Functional vs. Dysfunctional.](https://www.habitsofhealth.com/tip/functional-vs-dysfunctional/) - Functional foods have particular health benefits that enhance your meals and move you toward optimal health. They’re nutrient dense and calorie friendly, and contain healthy fiber. Dysfunctional foods rob you of your health and promote disease. They’re energy dense, nutrient poor, and usually over processed.
- [Choose healthy options at the drive through.](https://www.habitsofhealth.com/tip/choose-healthy-options-at-the-drive-through/) - While fast food is not ideal, sometimes our hectic lives require a quick fix meal. If you must hit the drive through, order a salad with grilled chicken, and avoid those that contain cheese and croutons. Use a low fat or light dressing, and order a bottle of water instead of a soda.
- [Choose wisely.](https://www.habitsofhealth.com/tip/choose-wisely-2/) - Making positive choices (towards health) or negative choices (towards disease) may not seem to make much difference at the moment, but over time, those little choices you make add up to bring you either great health or miserable disease. Which directions are your choices taking you?
- [Modeling works!](https://www.habitsofhealth.com/tip/modeling-works/) - Studies show that by associating with others who have the qualities you desire—optimal health, for example—you’re more likely to develop those qualities yourself.
- [Don’t fall into the weekend trap!](https://www.habitsofhealth.com/tip/dont-fall-into-the-weekend-trap/) - Just because you’ve made good, healthy decisions all week doesn't mean you can splurge on the weekends. Getting off track on a Saturday or Sunday can lead to feeling guilty on Monday. Remember that you want to feel good all the time, and making poor diet decisions on a weekend as a “reward” won’t make
- [Start by making small diet changes.](https://www.habitsofhealth.com/tip/start-by-making-small-diet-changes/) - It’s almost impossible to transform your diet in one day. Start with making smaller, more manageable changes and sticking with that before adding more. Start by making it your goal to eat a nutritious breakfast every morning. After doing this for a few weeks, make another change by altering what you eat for lunch.
- [A healthy daily supply of vitamin C.](https://www.habitsofhealth.com/tip/a-healthy-daily-supply-of-vitamin-c/) - A healthy daily supply of vitamin C has been shown to cut stroke risk by as much as 42 percent.
- [Eat super foods!](https://www.habitsofhealth.com/tip/eat-super-foods/) - Make sure your diet includes the following heart-healthy foods: shiitake, maitake, and enoki mushrooms; salmon, herring, sardines; cereals containing oats; and walnuts.
- [How healthy is your pantry?](https://www.habitsofhealth.com/tip/how-healthy-is-your-pantry-2/) - Green tea and olive oil are both nutritional powerhouses, but the amount of disease-fighting antioxidants in olive oil drops by 40 percent after 6 months, while the level in tea falls by 32 percent. To fix this problem, pick up smaller bottles of olive oil and tins of tea so you’ll use and replace them
- [Love, Love, Love.](https://www.habitsofhealth.com/tip/love-love-love/) - Consciously thinking of a loved one can promote mental and emotional well being, say University of Wisconsin-Madison researchers. Cultivating the feeling of love and compassion stimulates the brain to make new connections and neural pathways.
- [Your health should be a long-term goal.](https://www.habitsofhealth.com/tip/your-health-should-be-a-long-term-goal-2/) - Too many of us set short-term goals to getting healthy: "I want to look good for my reunion," etc. Your health should always be a priority. Work each day to get yourself healthier and healthier!
- [Find out whether you’re pushing yourself too much.](https://www.habitsofhealth.com/tip/find-out-whether-youre-pushing-yourself-too-much/) - Find out whether you’re pushing yourself too much by taking the “talk test” during your workout. If you can’t say the Pledge of Allegiance without huffing and puffing, you may be exercising too vigorously.
- [Ban food gifts!](https://www.habitsofhealth.com/tip/ban-food-gifts/) - As the holidays approach, you may want to let your friends and family know that you would prefer not to receive food as a gift. If you do receive boxes of cakes, cookies, and tubs of popcorn, donate them to your child’s teacher’s lounge or the local food bank/homeless shelter.
- [Give up one bad eating habit.](https://www.habitsofhealth.com/tip/give-up-one-bad-eating-habit/) - For example, if you eat in front of the TV or in bed, move your meal to the kitchen table.
- [Chill out.](https://www.habitsofhealth.com/tip/chill-out-2/) - Just two to three minutes under cool water in the shower can boost your mood. The cold may cause the brain to release feel-good hormones.
- [Fruit juices may not be the best choice.](https://www.habitsofhealth.com/tip/fruit-juices-may-not-be-the-best-choice/) - Fruit juices may seem like a healthy choice, but they’re usually loaded with sweeteners and empty calories that don’t fill you up, but rather lead to weight gain. If you just can’t deny yourself the juice, invest in a juicer and make your own fruit & vegetable juice blends.
- [A regular dental check-up can be life-saving.](https://www.habitsofhealth.com/tip/a-regular-dental-check-up-can-be-life-saving/) - Your dentist is the health professional most likely to detect bleeding gums, which can be a sign of more than 20 conditions (such as diabetes and vitamin deficiencies).
- [Eat at home.](https://www.habitsofhealth.com/tip/eat-at-home/) - A great way to save money and some calories is to eat a healthy meal at home rather than at a restaurant. Even restaurant’s healthier options can still be high in fats and calories.
- [Knead to know.](https://www.habitsofhealth.com/tip/knead-to-know-2/) - Intense activity may temporarily impair immunity, but massage can boost your system. Subjects who followed tough sessions with a rubdown restored levels of molecules in their saliva that stave off germs, a study from the University of Granada in Spain finds. Treating yourself to a massage? Book it right after your workout to get pampered
- [Organize your life for better health.](https://www.habitsofhealth.com/tip/organize-your-life-for-better-health/) - If you are someone who is lacking a true sense of purpose in your life, creating health is an uphill battle. In order to create and maintain optimal health, you need to organize your life around what matters most to you.
- [Believe you can do it!](https://www.habitsofhealth.com/tip/believe-you-can-do-it/) - Most people fail not because they don’t believe they can do it. They fail because they are not willing to do what it takes to succeed. Your level of commitment will determine whether you work hard to get to your goal or fizzle out and stop short.
- [Adjust your rear view mirror.](https://www.habitsofhealth.com/tip/adjust-your-rear-view-mirror/) - When you're in your car, adjust your rear view mirror to help you to remember to sit up straight and tighten your stomach muscles while driving.
- [Fresh is always better.](https://www.habitsofhealth.com/tip/fresh-is-always-better/) - When grocery shopping, remember that fresh is better than frozen, canned, or jarred. Natural foods are better than processed. If your lifestyle absolutely won’t allow for fresh vegetables, choose frozen over canned.
- [Monitor your weight and measurements regularly.](https://www.habitsofhealth.com/tip/monitor-your-weight-and-measurements-regularly/) - Once a week, say every Monday morning, is the most reliable schedule. Wear as little clothing as possible and weigh yourself on the same scale at the same time of day every week.
- [Staying active in the cold.](https://www.habitsofhealth.com/tip/staying-active-in-the-cold/) - During the summer time it is easy to be active outdoors. To continue these healthy habits, be sure to stay bundled up during the colder months so you can take a brisk walk after lunch. Follow Dr. Andersen for daily health tips!
- [Happy Thanksgiving!](https://www.habitsofhealth.com/tip/happy-thanksgiving/) - Happy Thanksgiving! Remember that holidays are a time to be with your friends and family, not overindulge in unhealthy foods. Drink a lot of water and eat small, healthy snacks throughout the day so that you don’t eat too much at dinner. If you are traveling, offer to bring a healthy dish that everyone can
- [Let the Habits of Health Work for You!](https://www.habitsofhealth.com/tip/let-the-habits-of-health-work-for-you-2/) - Changing just one or two habits isn’t enough. All the Habits of Health need to work together to harness the power to create optimal health. They are healthy eating, moving your body, strategic behavior, vita nutrients, reducing inflammation, good sleep, positive environment, surrounding support.
- [Fight the winter blues.](https://www.habitsofhealth.com/tip/fight-the-winter-blues/) - Instead of changing into cozy clothes and lounging on the sofa when you finish work, change directly into your workout gear and don’t allow yourself to relax until you get your workout in. Even in frigid temperatures, you can bundle up and get outside for a quick jog. Do a combination of sit-ups, pushups, and
- [A new year, a new you!](https://www.habitsofhealth.com/tip/a-new-year-a-new-you-2/) - This year is just beginning, and with it comes the “dreaded New Year’s resolutions”. They are usually dreaded because people decide to cut out something in their life that they have enjoyed doing for possibly years, but know deep in their hearts that they need to stop…like smoking, drinking, or overeating. Why not make a
- [Don't delay: schedule appointments today!](https://www.habitsofhealth.com/tip/dont-delay-schedule-appointments-today/) - Don’t Delay: Schedule your important check-ups and screenings before your doctor gets booked up!
- [Happy New Year!](https://www.habitsofhealth.com/tip/happy-new-year/) - Take this time to reflect on the past year, and whether or not you have reached your goals. Write down everything that you want to achieve in the New Year, and how you will go about doing so. Remember, it is never too late to start new Habits of Health!
- [Beat stress and curb inflammation with healthy behaviors.](https://www.habitsofhealth.com/tip/beat-stress-and-curb-inflammation-with-healthy-behaviors/) - Beat stress and curb inflammation with healthy behaviors such as getting regular massages, doing yoga, taking a warm bath, and making your home a cozy, inspiring place.
- [Drink a glass of water before your morning coffee.](https://www.habitsofhealth.com/tip/drink-a-glass-of-water-before-your-morning-coffee/) - It will minimize the negative fidgety-buzz that coffee can give you.
- [Give your guests the leftovers.](https://www.habitsofhealth.com/tip/give-your-guests-the-leftovers/) - When entertaining, purchase inexpensive storage containers ahead of time so that when your guests leave, they can take the leftovers with them. This way they go home happy and you don’t have temptation in your fridge.
- [Merry Christmas!](https://www.habitsofhealth.com/tip/merry-christmas/) - Merry Christmas! Remember that today is to be enjoyed with your family and friends, not the cookies and mashed potatoes. Skip the eggnog for a diet cranberry ginger ale with a splash of vodka (if you must drink!), and have just one cookie, not a whole plate!
- [The more the merrier!](https://www.habitsofhealth.com/tip/the-more-the-merrier-2/) - Invite a friend over, or get together on a video call, to work out together once a week. Each week switch up who brings the workout routine.
- [Holiday unhealthy temptations.](https://www.habitsofhealth.com/tip/holiday-unhealthy-temptations/) - During the holidays, you will be tempted by many unhealthy things. Remember to drink lots of water, eat small, healthy meals, and stick to lean proteins and veggies at holiday gatherings. Don’t change your exercise routine just because of a special day, at the very least squeeze in 20 minutes of cardio.
- [Don't be peer pressured into eating.](https://www.habitsofhealth.com/tip/dont-be-peer-pressured-into-eating-2/) - Never eat because someone is coaxing you to have something you shouldn’t. Be prepared with different “scripts” for different occasions, like when the sales rep brings in donuts at work, or someone bakes you a cake for your birthday (while you are losing weight), or a buddy wants you to have a beer with him.
- [Burn calories in less than 20 minutes!](https://www.habitsofhealth.com/tip/burn-calories-in-less-than-20-minutes/) - There are plenty of winter activities that can burn 100 calories quicker than you even think. Examples: Ice skate for 13 minutes, snow shoe for 11 minutes or shovel snow for 15 minutes, walk through the mall for 18 minutes…So what are you waiting for? Get up and start moving!
- [Change your exercise routine.](https://www.habitsofhealth.com/tip/change-your-exercise-routine/) - If you've already increased the intensity of your workout program and still find that your weight loss has slowed, it might be time to try something different. When you perform the same exercises over and over, your body becomes more efficient at them. As a result, you use less energy and burn fewer calories. By
- [Prepare for Tomorrow, Sleep Easy Tonight!](https://www.habitsofhealth.com/tip/prepare-for-tomorrow-sleep-easy-tonight-2/) - Put your mind to rest before bed by making a to-do list of tasks and priorities for the next day. You’ll go to sleep confident that you won’t forget something important once your busy day gets going (or wake up in the night worrying about it). Just be sure to make up your list early
- [Probiotics can get you back in balance.](https://www.habitsofhealth.com/tip/probiotics-can-get-you-back-in-balance/) - At times when your system is stressed or you haven’t been eating right, probiotics can help you get back in balance. Look for a high-quality brand with at least four million bacteria per dose, including acidophilus, bifidobacterium, and bulgaricus.
- [Slow down when you eat.](https://www.habitsofhealth.com/tip/slow-down-when-you-eat/) - Slow down when you eat. It takes about 20 minutes for satiety signals to set in - otherwise, you are eating extra calories. Remember to drink plenty of water!
- [No weights? No Problem!](https://www.habitsofhealth.com/tip/no-weights-no-problem/) - Food cans found in your pantry are great substitutions for hand weights. Grab a can in each hand and practice curling your arms up, keeping your elbows near your hips, and bring the cans up towards your shoulders. Repeat 12 times and add more repetitions as tolerated. Then start at your shoulders and push straight
- [Retrain your brain.](https://www.habitsofhealth.com/tip/retrain-your-brain/) - Food is often associated with social situations, such as popcorn and candy at the movies, chocolate cake at a birthday party, and beer at a barbecue. Keep the big picture in mind and trade unhealthy snacks for healthy ones. Pack your own 100-calorie pack of light popcorn for the movies, stick to just one bite
- [Keep a journal!](https://www.habitsofhealth.com/tip/keep-a-journal-2/) - Allow yourself 5 minutes a day to write down what you’ve eaten for the day and your feelings with what you did eat. This will help you stay on track, and recognize unhealthy patterns and what triggers them.
- [Chew, Don’t Drink](https://www.habitsofhealth.com/tip/chew-dont-drink-2/) - Cut out those sodas, fruit punches, and sweetened teas to increase your weight loss effectiveness by five times. The American Journal of Clinical Nutrition reports that these sweetened liquid products do not fulfill the body, as chewing solid food does, and can lead to overeating.
- [Eat almonds on the run.](https://www.habitsofhealth.com/tip/eat-almonds-on-the-run/) - A single serving of almonds (about 17) is an ideal filling snack to stash just about anywhere.
- [The wonders of red fruits and vegetables.](https://www.habitsofhealth.com/tip/the-wonders-of-red-fruits-and-vegetables/) - Red fruits and vegetables like tomatoes and watermelon are full of lycopene, an important antioxidant that may help protect against cardiovascular disease and certain types of cancer. And cooking those tomatoes actually increases their lycopene content.
- [Make your own healthy snack-pack.](https://www.habitsofhealth.com/tip/make-your-own-healthy-snack-pack/) - Make your own healthy snack-pack by combining 1/3 cup Kashi Go Lean cereal, 1 teaspoon dried berries, and 1 tablespoon slivered almonds.
- [The difference between physical activity and exercise.](https://www.habitsofhealth.com/tip/the-difference-between-physical-activity-and-exercise/) - Physical activity is anytime your body is in motion and can be voluntary or involuntary. Exercise is planned movement that is more vigorous and leads to improvement in overall fitness.
- [Stay away from high glycemic foods](https://www.habitsofhealth.com/tip/stay-away-from-high-glycemic-foods-2/) - Foods that carry high glycemic loads are more likely to make you hungry faster. The foods will cause an increase in your blood sugar which then starts a cycle of the body releasing insulin to aid in the rise in blood sugar and insulin also helps to store the excess sugar as fat. The body
- [Plan on grocery shopping after you work out.](https://www.habitsofhealth.com/tip/plan-on-grocery-shopping-after-you-work-out/) - Feeling healthy while you shop will help you make wiser food choices!
- [Fill up with Fiber.](https://www.habitsofhealth.com/tip/fill-up-with-fiber-2/) - High fiber foods slow down digestion and help keep your appetite in check throughout the day. So, remember to include fiber-rich foods such as fruits, vegetables, and whole grains in your daily diet.
- [Good sleep habits.](https://www.habitsofhealth.com/tip/good-sleep-habits-2/) - Just like habits of healthy eating and movement, good sleep habits are within your control and require your active participation and commitment.
- [Happy Halloween!](https://www.habitsofhealth.com/tip/happy-halloween/) - Instead of giving trick-or-treaters the usual candy, offer them a healthier treat such as small bags of pretzels, or fun toys such as play-doh, pencils, or stickers. If the kids in your house have bags filled with unhealthy treats, allow them to keep a few pieces and donate the rest to your local homeless shelter.
- [Do something inspiring.](https://www.habitsofhealth.com/tip/do-something-inspiring/) - Tack up pictures on a bulletin board of images that inspire you. Whether it’s a picture of a vacation you will take yourself on when you reach your health goals or a picture of something you want to wear when you lose weight, keeping these around can remind you to stay on track.
- [Keep track of your daily activity.](https://www.habitsofhealth.com/tip/keep-track-of-your-daily-activity/) - Keeping track of your daily activity, how you feel before and after working out, and what keeps you motivated can help you learn what works and what doesn’t. So, if you should start to plateau, you’ll be better able to get yourself out of it and keep moving forward!
- [Move more to keep the cravings away.](https://www.habitsofhealth.com/tip/move-more-to-keep-the-cravings-away/) - Research done at the University of Massachusetts reveals that the more you sit the greater your appetite can become, even if your body doesn’t really need the excess calories. Make it a point to be more active throughout your day. Wearing a pedometer or setting your timer to get up from your desk every hour
- [Call a friend.](https://www.habitsofhealth.com/tip/call-a-friend/) - Call a friend and meet for a walk instead of a movie. Add in a healthy salad for lunch, and you get quality friend time without getting off track.
- [Get up to speed.](https://www.habitsofhealth.com/tip/get-up-to-speed-2/) - Attention, walkers: if you want to drop pounds faster, trade up to a trot. When one group ran for 30 minutes at a moderate pace and another walked on an incline at the same perceived effort level, the runners burned two more calories per minute, a study in the Journal of Sports Sciences reveals. Over
- [Get a hobby!](https://www.habitsofhealth.com/tip/get-a-hobby-2/) - Every couple of months pick a new hobby to get you active and broaden your horizons!
- [Downsize your dishes.](https://www.habitsofhealth.com/tip/downsize-your-dishes/) - We often eat with our eyes, so when we see a full plate of food, we think we have to finish it. Serve your meals on smaller dishes, and you will trick your brain into thinking you ate more than you actually did.
- [I get by with a little help from my friends!](https://www.habitsofhealth.com/tip/i-get-by-with-a-little-help-from-my-friends/) - The Beatles had it right! Take advantage of friends, family, and the community around you for support on your life-long journey to optimal health. We are all in this together!
- [Exercise: a key player in advanced energy balance.](https://www.habitsofhealth.com/tip/exercise-a-key-player-in-advanced-energy-balance-2/) - While exercise comprises only a small part of our daily activity (if it’s done at all), its ability to build muscle can help increase your calorie-burning potential.
- [Tea Tips.](https://www.habitsofhealth.com/tip/tea-tips-2/) - A healthy cup of tea is steeped for at least 4 minutes, with a touch of lemon, and no milk, increasing your Vitamin C intake and maximizing heart-healthy benefits! A recent Iranian study shows that increasing steeping time decreases the risks of esophageal cancer.
- [Don’t alter your bedtime.](https://www.habitsofhealth.com/tip/dont-alter-your-bedtime/) - Don’t alter your bedtime (or wake time) even on the weekends. If you find that you need extra sleep on the weekend, it means you’re not getting enough quality sleep during the week.
- [Go Slow-mo.](https://www.habitsofhealth.com/tip/go-slow-mo/) - Doing tai chi regularly not only improves your endurance and flexibility but also may help control blood sugar and improve your immune system. The exercise increases levels of certain bacteria-fighting T-cells in your body, research shows.
- [Feeling anxious?](https://www.habitsofhealth.com/tip/feeling-anxious/) - Increasing potassium and limiting sodium could quell anxiety by lowering levels of the stress hormone cortisol. Pass on salt and peel a potassium-rich banana to keep calm!
- [Be aware of cravings.](https://www.habitsofhealth.com/tip/be-aware-of-cravings-2/) - The vast majority of our taste satisfaction—95%—comes from the first few bites. When you have a hankering for something sweet, salty, creamy, extremely energy dense, or full of high-glycemic carbs, don’t just push that feeling away. Grab a teaspoon and take a bite. Just one. Wait a couple of minutes, and ask yourself “Am I
- [Avoid foods with too many ingredients.](https://www.habitsofhealth.com/tip/avoid-foods-with-too-many-ingredients-2/) - When you’re shopping, be sure to check the food labels and avoid any grocery items with lots of ingredients. Studies show that if a product contains fewer than three ingredients, you’re less apt to overeat.
- [Change your focus.](https://www.habitsofhealth.com/tip/change-your-focus/) - Instead of focusing on the bad food you shouldn’t eat, focus on the good food you SHOULD be eating.
- [Put your mind to rest before bed.](https://www.habitsofhealth.com/tip/put-your-mind-to-rest-before-bed/) - Put your mind to rest before bed by making a to-do list of tasks and priorities for the next day. You’ll go to sleep confident that you won’t forget something important once your busy day gets going (or wake up in the night worrying about it). Just be sure to make up your list early
- [A busy lifestyle doesn’t mean you have to resort to fast food.](https://www.habitsofhealth.com/tip/a-busy-lifestyle-doesnt-mean-you-have-to-resort-to-fast-food-2/) - Prepare meals ahead of time by grilling chicken, chopping vegetables, and pre-boiling whole wheat pasta. These foods will keep in the fridge for 5 days. The grocery store can be a great alternative to fast food as well: Pick up a rotisserie chicken and a salad from the salad bar when you need a quick healthy
- [Juice up your looks.](https://www.habitsofhealth.com/tip/juice-up-your-looks-2/) - A diet rich in vitamin C and linoleic acid (a fatty acid found in many vegetable oils) can reduce the appearance of wrinkles, dryness, and thinning skin, according to a study.
- [Align your life and priorities.](https://www.habitsofhealth.com/tip/align-your-life-and-priorities-2/) - Aligning our life with our sense of purpose should be our top priority, not something that gets swept aside while we put all our energy into the mundane, day-to-day details of life.
- [Save some for later!](https://www.habitsofhealth.com/tip/save-some-for-later-2/) - Don’t be a member of the “clean plate club." To practice portion control at restaurants, ask for a “to-go” container at the beginning of the meal and place excess food in it to take home.
- [Think of what an unhealthy lifestyle can lead to.](https://www.habitsofhealth.com/tip/think-of-what-an-unhealthy-lifestyle-can-lead-to-2/) - Whenever you are tempted to binge, remember that heavy people are more at risk of heart disease, cancer, and diabetes. Know that contracting and experiencing any of these diseases will make your weight loss program seem like a picnic!
- [Reduce your risk of heart attack. Eat fish.](https://www.habitsofhealth.com/tip/reduce-your-risk-of-heart-attack-eat-fish/) - Just one serving of fish a week can reduce your risk of fatal heart attack by 40 percent. Not only is fish high in protein and low in fat, but it also promotes healthy skin.
- [Sleep for weight loss.](https://www.habitsofhealth.com/tip/sleep-for-weight-loss/) - Getting enough sleep does more than keep you from eating for energy. The University of Chicago recently found that a woman's metabolism rises 40% when she gets enough sleep.
- [Eat dark chocolate.](https://www.habitsofhealth.com/tip/eat-dark-chocolate/) - Eating dark chocolate may cut your risk for heart disease by 33 percent, a study in the Journal of Nutrition reports. You need only 1.7 ounces (about 10 dark Hershey’s Kisses) per week to reap rewards.
- [Watch for trans fats!](https://www.habitsofhealth.com/tip/watch-for-trans-fats/) - In the 1980s, the medical establishment believed that margarine was a healthier fat than butter. Today, we know that the trans fats found in most margarines are just as unhealthy—or worse.
- [Write down your goals!](https://www.habitsofhealth.com/tip/write-down-your-goals/) - Whether it’s drinking more water, losing 50 pounds, exercising every day, or taking the stairs instead of the elevator, writing down what you want to achieve can be a powerful tool in reaching your goals. Seeing it on paper and reminding yourself every day of what you want to achieve can be the difference between
- [Exercise benefits more than just your physical body.](https://www.habitsofhealth.com/tip/exercise-benefits-more-than-just-your-physical-body/) - Research has shown exercise can improve language skills, be an all natural pain reliever, make you happier, give you instant energy, help you reach deeper sleep zones and cut back on your susceptibility to colds.
- [Don’t Forget to Disconnect!](https://www.habitsofhealth.com/tip/dont-forget-to-disconnect/) - Whether you’re a high-earning executive or working from home, be sure to unplug from work and make time for yourself. Turn off the phone, power down the iPad, shut off the computer, and relax.
- [Nutrients aren’t like medications.](https://www.habitsofhealth.com/tip/nutrients-arent-like-medications-2-2/) - While medications are foreign intruders that work temporarily in acute situations (and often cause side effects), nutrients are already present in our body. By supplementing them in just the right amount, you’re simply helping your body reach its optimal efficiency. In fact, nutrients are the very fuel of optimal health!
- [Losing weight and getting healthy is a commitment.](https://www.habitsofhealth.com/tip/losing-weight-and-getting-healthy-is-a-commitment/) - Losing weight and getting healthy is a commitment, and it’s not always an easy one. If you hit a plateau, do not be hard on yourself! It happens to almost everyone. The difference will be whether you stick it out or quit. Remember, the improved lifestyle and the feeling of accomplishment you will have when
- [Beat stress and curb inflammation with healthy behaviors.](https://www.habitsofhealth.com/tip/beat-stress-and-curb-inflammation-with-healthy-behaviors-2/) - Beat stress and curb inflammation with healthy behaviors such as getting regular massages, doing yoga, taking a warm bath, and making your home a cozy, inspiring place.
- [Get fresh air.](https://www.habitsofhealth.com/tip/get-fresh-air-2/) - Choose to get outside and take a walk no matter what the weather. Dress appropriately and enjoy nature around you.
- [Use spices liberally.](https://www.habitsofhealth.com/tip/use-spices-liberally-2/) - According to a researcher at Kyoto University in Japan, ginger, cayenne, jalapeno peppers, and Tabasco sauce can boost your fat-burning ability by up to 25%.
- [Want to live a long life?](https://www.habitsofhealth.com/tip/want-to-live-a-long-life/) - 75% of the factors that affect your life span are in your hands. Get motivated to stretch out your years!
- [Debug your desk.](https://www.habitsofhealth.com/tip/debug-your-desk-2/) - As many as 283 species of bacteria can thrive in ordinary office dust, including nasty streptococcus, the main cause of strep throat, according to a recent report. Wipe down your workstation, keyboard, and phone regularly with a disinfectant to stay healthy.
- [A vicious cycle.](https://www.habitsofhealth.com/tip/a-vicious-cycle-3/) - The typical Western diet of highly processed, energy-dense, high-glycemic foods causes blood sugar (blood glucose) to rise dramatically, which then causes insulin levels to rise. But that in turn causes blood sugar to plummet, resulting in cravings and a cycle of poor eating patterns that lead to obesity and disease.
- [Mix up Your Workouts.](https://www.habitsofhealth.com/tip/mix-up-your-workouts/) - By alternating your daily exercise routine (walking Monday, tennis Tuesday, spinning class Wednesday…) you give various muscle groups a chance to recover and strengthen. It also keeps you from getting bored with the same old workout.
- [Shop the perimeter of the grocery store.](https://www.habitsofhealth.com/tip/shop-the-perimeter-of-the-grocery-store/) - Shop the perimeter of the grocery store. That’s where your produce and proteins will be. If you need to go down an aisle, leave your cart at the end and get your specific items and bring them back to your cart. This will keep you from putting extra stuff in your cart that is not
- [Nutrient-packed foods.](https://www.habitsofhealth.com/tip/nutrient-packed-foods/) - Some nutrient-packed foods that boost heart health naturally include: shiitake, maitake, and enoki mushrooms pinto beans fatty fish like salmon, herring, and sardines cereal containing oats walnuts
- [Fruit juices may not be the best choice.](https://www.habitsofhealth.com/tip/fruit-juices-may-not-be-the-best-choice-2/) - Fruit juices may seem like a healthy choice, but they’re usually loaded with sweeteners and empty calories that don’t fill you up, but rather lead to weight gain. If you just can’t deny yourself the juice, invest in a juicer and make your own fruit & vegetable juice blends.
- [Brush your teeth and tongue after each meal.](https://www.habitsofhealth.com/tip/brush-your-teeth-and-tongue-after-each-meal-2/) - Brushing your teeth and tongue after each meal not only helps keep away cavities, but it also tricks your taste buds and keeps you from nibbling on leftovers.
- [A healthy environment slows aging.](https://www.habitsofhealth.com/tip/a-healthy-environment-slows-aging/) - An environment that’s low in stress and rich in antioxidants will keep your cells healthy and prevent them from dividing as frequently, the key to delaying the aging process.
- [Weight train.](https://www.habitsofhealth.com/tip/weight-train/) - Add weight training at least twice a week to your movement program. Building muscles will increase your metabolism and help you maintain a healthy weight.
- [Chocolate calling your name?](https://www.habitsofhealth.com/tip/chocolate-calling-your-name-2/) - Chocolate calling your name? Take a stroll. When cocoa lovers walked for 15 minutes, they reported reduced cravings during the excursion and 10 minutes later, a study in the journal Appetite notes.
- [Don't delay check-ups.](https://www.habitsofhealth.com/tip/dont-delay-check-ups-2/) - Don’t delay: Schedule your important check-ups and screenings before your doctor gets booked up.
- [Eight hours of sleep.](https://www.habitsofhealth.com/tip/eight-hours-of-sleep-2/) - On average, we need eight hours of sleep each evening. Maintain a consistent schedule of bedtimes and wake times, even on weekends, to establish a healthy regimen.
- [Reach for a water.](https://www.habitsofhealth.com/tip/reach-for-a-water/) - Reach for water before you reach for a snack. It's the cheapest, safest appetite suppressant there is.
- [Beat nighttime cravings.](https://www.habitsofhealth.com/tip/beat-nighttime-cravings/) - Researchers have found that dark rooms and the darkness of night make us more likely to overeat. Try scheduling your bedtime for an hour earlier. If you have a favorite program that you like to watch at night, tape it. Switch to brighter light bulbs for cheerier surroundings; you’ll be happier and less likely to
- [Organic food is more nutritious.](https://www.habitsofhealth.com/tip/organic-food-is-more-nutritious/) - 75 published studies have found that organic food is more nutritious than non-organic.
- [Pectin lowers cancer risk.](https://www.habitsofhealth.com/tip/pectin-lowers-cancer-risk/) - Pectin, a compound found in nearly all fruit and vegetables, lowers the risk of cancer.
- [Avoid restaurant portions.](https://www.habitsofhealth.com/tip/avoid-restaurant-portions/) - When you eat out remember that restaurant portions tend to be able to feed a family of 3-4. You don’t need that much, actually NO ONE DOES!
- [D-Stress.](https://www.habitsofhealth.com/tip/d-stress-2/) - Getting plenty of calcium and vitamin D can decrease your risk of developing a stress fracture by 20 percent. Active women should strive for 1,000 IU of vitamin D and 2,000 milligrams of calcium daily to keep their bones strong.
- [Losing weight and getting healthy is a commitment.](https://www.habitsofhealth.com/tip/losing-weight-and-getting-healthy-is-a-commitment-2/) - Losing weight and getting healthy is a commitment, and it’s not always an easy one. If you hit a plateau, do not be hard on yourself! It happens to almost everyone, no matter what weight loss program they choose. The difference will be whether you stick it out or quit. And remember…the improved lifestyle and
- [Play red light, green light.](https://www.habitsofhealth.com/tip/play-red-light-green-light-2/) - For increasing your endurance, four to six 30-second bursts of all-out cardio are just as effective as up to an hour of training at a lower intensity. Short on time? Use intervals to get stronger more quickly.
- [Changing just one or two habits isn’t enough.](https://www.habitsofhealth.com/tip/changing-just-one-or-two-habits-isnt-enough/) - All the Habits of Health need to work together to harness the power to create optimal health.
- [Fruit juices may not be the best choice.](https://www.habitsofhealth.com/tip/fruit-juices-may-not-be-the-best-choice-3/) - Fruit juices may seem like a healthy choice, but they’re usually loaded with sweeteners and empty calories that don’t fill you up, but rather lead to weight gain. If you just can’t deny yourself the juice, invest in a juicer and make your own fruit & vegetable juice blends.
- [Catch some Elliptical Air.](https://www.habitsofhealth.com/tip/catch-some-elliptical-air-2/) - Add some treadmill-style action to your elliptical session. By mimicking a running motion as you step, you can torch extra calories. Raise the resistance so you don’t fly off, then swing your arms and pick up each foot a half-inch from the pedals on the up cycle. You’ll use less of the machine’s momentum to
- [Fill up faster.](https://www.habitsofhealth.com/tip/fill-up-faster/) - Fill up faster by starting with a broth-based (not cream-based) soup or a big, low-density salad as a first course.
- [Stay in Balance.](https://www.habitsofhealth.com/tip/stay-in-balance/) - Diets that put your nutritional balance out of whack nearly always fail and can actually make it harder to lose weight in the future.
- [Eat high-fiber fruit.](https://www.habitsofhealth.com/tip/eat-high-fiber-fruit-2/) - The fiber found in fruit can help you lose weight by giving you that extra-full feeling. A large pear contains 30 percent more fiber than an apple.
- [Eat fish to prevent heart attacks.](https://www.habitsofhealth.com/tip/eat-fish-to-reduce-heart-attacks/) - One serving of fish a week can reduce your risk of fatal heart attack by 40 percent.
- [Stretch daily and give yourself a posture check.](https://www.habitsofhealth.com/tip/stretch-daily-and-give-yourself-a-posture-check/) - Start by doing 1-3 minutes of gentle stretching first thing in the morning. You should continue to check your posture and stretch whenever you feel tightening of your muscles or stress.
- [Begin at the Bottom.](https://www.habitsofhealth.com/tip/begin-at-the-bottom-2/) - When doing your strength work, start with your lower body. Legs are your largest muscle group, so the moves require more energy than ones for your upper body. Tackle below-the-belt moves when you’re fresh to sculpt a better bottom half.
- [Color therapy.](https://www.habitsofhealth.com/tip/color-therapy/) - The color blue has been shown to decrease appetite, while red and yellow increase it. Guess where the inspiration for the golden arches came from?
- [Flex hex.](https://www.habitsofhealth.com/tip/flex-hex-2/) - Choosing your hours at work may sound like a great perk, but it can make it tougher to call it a day. People who control their schedule usually take more calls and send more emails in the evening. To lead a more balanced life, set strict limits for yourself such as powering down after 7pm!
- [Listen to music you love.](https://www.habitsofhealth.com/tip/listen-to-music-you-love-2/) - Listen to music you love when you have the urge to binge. Music activates the same “feel good” centers in the brain that eating your favorite foods does. Add some movement to your music and you’ll burn calories, too.
- [Start by making small diet changes.](https://www.habitsofhealth.com/tip/start-by-making-small-diet-changes-2/) - It’s almost impossible to transform your diet in one day. Start with making smaller, more manageable changes and sticking with them before adding more. Start by making it your goal to eat a nutritious breakfast every morning. After doing this for a few weeks, make another change by altering what you eat for lunch.
- [Don't go grocery shopping on an empty stomach.](https://www.habitsofhealth.com/tip/dont-go-grocery-shopping-on-an-empty-stomach-2/) - Don’t go grocery shopping when you're hungry. You will end up buying things you wouldn’t normally eat just because you're hungry.
- [Defuse stress before it gets out of hand.](https://www.habitsofhealth.com/tip/defuse-stress-before-it-gets-out-of-hand-2/) - When you’re faced with a stressful situation, stop (pause before you respond), challenge (are you reacting logically or out of emotion), and choose (what outcome do you really want?).
- [Friend-proof your diet.](https://www.habitsofhealth.com/tip/friend-proof-your-diet/) - You may have some friends who may not support your goals, whether intentionally or not. These friends might make you feel okay about making excuses, and that it’s okay to eat something that you know you shouldn’t. Figure out who these friends are, and make it a point to not eat meals with them. Instead,
- [Exercise works!](https://www.habitsofhealth.com/tip/exercise-works/) - An Arizona State study shows that burning off 850 calories a week with a brisk, sweat-breaking walk is great for easing stress and remaining calm.
- [Nature’s anti-agers are in the produce aisle.](https://www.habitsofhealth.com/tip/natures-anti-agers-are-in-the-produce-aisle/) - Women who eat fruit or vegetables every day look 2.1 years younger than those who do not, according to research presented at a British Nutrition Foundation meeting in London. Micronutrients in these foods may help save your skin.
- [Stand up to Fat.](https://www.habitsofhealth.com/tip/stand-up-to-fat-2/) - Concentrating on standing tall while running or on the elliptical machine sneaks in extra tightening as your abs and back muscles engage to support your posture. To test yourself, make an "L” with your hand and then place the tip of your index finger on the tip of your chin and your thumb on the
- [Jogging is likely to add years to your life.](https://www.habitsofhealth.com/tip/jogging-is-likely-to-add-years-to-your-life/) - Jogging is likely to add years to your life, according to a new study at Stanford University School of Medicine. Researchers followed 538 running club members and 423 healthy non-runners (all age 50 and older); after 21 years, 34% of the non-runners had passed away, while only 15% of the club members died during the
- [Floss daily.](https://www.habitsofhealth.com/tip/floss-daily/) - Floss daily. When you don't, bacteria collects under gums and between teeth, where brushes can’t reach. The buildup can lead to periodontitis, an infection linked to heart disease, says Sally Cram, D.D.S., a periodontist in Washington, D.C. Too tired at day’s end? Stash some in the shower and floss after your morning lather and rinse.
- [Exercise for heart health.](https://www.habitsofhealth.com/tip/exercise-for-heart-health-2/) - Studies show that you can keep your heart healthy with regular moderate exercise. Benefits include reduced blood pressure, preventing cholesterol buildup, healthier arteries, and lower triglyceride levels.
- [Always eat breakfast.](https://www.habitsofhealth.com/tip/always-eat-breakfast-2/) - Always eat breakfast. It fuels you for the day and you'll be less hungry at lunch.
- [Schedule your fuelings.](https://www.habitsofhealth.com/tip/schedule-your-fuelings-3/) - Schedule one of your fuelings for within sixty minutes after exercising to replenish your system, repair muscles, and give your immune system a boost.
- [Walk off your weight.](https://www.habitsofhealth.com/tip/walk-off-your-weight/) - Time based walks are fun and easy. Pick a manageable amount—say 20 to 30 minutes—and just go at a comfortable pace. Over time you will burn more calories with regular walks than a single marathon session.
- [Be a home body.](https://www.habitsofhealth.com/tip/be-a-home-body/) - Constantly eating out makes it easy to over-eat and over-indulge. Stay in control by fixing your own meal; that way, you know you have the proper portions and the preparation is healthy too. For example: some restaurants soak their veggies in sugar water before steaming… yuck!
- [Health is a way of life.](https://www.habitsofhealth.com/tip/health-is-a-way-of-life/) - Remember that getting healthy is a way of life. Take it one day at a time and you will be successful.
- [The joy of almonds](https://www.habitsofhealth.com/tip/the-joy-of-almonds-2/) - A single serving of almonds (about 17) is an ideal, filling snack to stash just about anywhere.
- [Eight hours of sleep.](https://www.habitsofhealth.com/tip/eight-hours-of-sleep/) - On average, we need eight hours of sleep each evening. Maintain a consistent schedule of bedtimes and wake times, even on weekends, to establish a healthy regimen.
- [Whole Grains.](https://www.habitsofhealth.com/tip/whole-grains-3/) - A study published in the American Journal of Clinical Nutrition found that dieters who ate five servings of whole grains daily for 12 weeks lost twice as much stomach fat as those who ate refined carbs. The researchers credit the higher fiber in whole grains for the significant reduction in belly fat.
- [Dental checks can be life saving!](https://www.habitsofhealth.com/tip/dental-checks-can-be-life-saving/) - A regular dental check-up can be life-saving. Your dentist is the health professional most likely to detect bleeding gums, which can be a sign of more than 20 conditions (such as diabetes and vitamin deficiencies).
- [Set it and Forget it.](https://www.habitsofhealth.com/tip/set-it-and-forget-it-2/) - Watching the clock go ticktock on a 20-minute treadmill jog can feel like a marathon. Instead, try a countdown. Set a kitchen timer with the minutes you’re aiming to be active and go until you hear the alarm. When you can’t see the time, you’re more likely to concentrate on what you’re doing right now–your
- [It’s Your Choice.](https://www.habitsofhealth.com/tip/its-your-choice-2/) - Choose a path to health. Start by asking yourself, "Is my health improving daily? Are my daily habits creating greater health and vibrancy, or are they draining my battery and putting me on an accelerating path toward disease? Am I already in a non-sick or sick state?"
- [A clean house is a happy body.](https://www.habitsofhealth.com/tip/a-clean-house-is-a-happy-body-2/) - A messy house doesn’t just make your house disorganized–it makes your brain disorganized. Tidy up every day to not only keep your house and brain “mess-free” but also because cleaning requires physical activity which will give you an instant mood boost as well.
- [Liven up your water](https://www.habitsofhealth.com/tip/liven-up-your-water-3/) - Liven up your water by adding a squirt of lemon or some fresh mint leaves and try to start your day with a couple of glasses before you hit the coffee pot.
- [Moderation is key to caffeine consumption.](https://www.habitsofhealth.com/tip/moderation-is-key-to-caffeine-consumption/) - Most experts consider 200-300 milligrams daily-the equivalent of three cups of coffee-to be a safe amount. Higher doses may cause anxiety and headaches. Cut back gradually by going half-caf with your AM latte and swapping your coffee for water.
- [Keep a To-Do List.](https://www.habitsofhealth.com/tip/keep-a-to-do-list-2/) - Planning strength workouts ahead of time can get you in and out of the gym fast. It is easy to make a workout to-do list so you always know what to do next and you are not wasting time wandering around. The template is a cheat sheet and can be basic or more structured—whatever works
- [Be consistent with your exercise.](https://www.habitsofhealth.com/tip/be-consistent-with-your-exercise-and-portions/) - It’s better to exercise 15-20 minutes than not at all, so plan some time to exercise and rev up your metabolism every day. The calories burned are cumulative and will add up and help you stay fit.
- [Watch That Salt!](https://www.habitsofhealth.com/tip/watch-that-salt/) - Limiting salt intake will help to reduce your chance of heart disease. Minimize eating canned soups, prepared foods, and frozen entrees that use salt as a preservative. Instead of adding salt to your meals, use other spices to enhance the flavor of your foods!
- [Getting the proper protein.](https://www.habitsofhealth.com/tip/getting-the-proper-protein/) - A healthy portion of protein is about the size of a deck of cards. With their power to eliminate hunger and renew muscle for optimal health, healthy protein selections are highly supportive of weight loss.
- [Step on it. Your scale could bring you body bliss.](https://www.habitsofhealth.com/tip/step-on-it-your-scale-could-bring-you-body-bliss/) - Dieters who weighed themselves at least weekly lost more weight than those who didn’t, according to research from the Minneapolis Heart Institute Foundation. Plus, the habit helped nondieters stay at a stable weight. If you notice a slight weight gain early, you can change your habits before the pounds pile on.
- [Reduce your weight 10% for better health.](https://www.habitsofhealth.com/tip/reduce-your-weight-10-for-better-health/) - Just a 10% reduction in your weight lowers your risk of disease by over 50%.
- [DO the habits of health.](https://www.habitsofhealth.com/tip/do-the-habits-of-health/) - Studying the Habits of Health doesn’t mean anything if you don’t do them. Fortunately, modeling the optimally healthy people you admire can help motivate you to stay on course.
- [Increase your fiber.](https://www.habitsofhealth.com/tip/increase-your-fiber-2/) - Increase your fiber daily by adding raw fruits and vegetables, legumes, and whole grain rice, bread and pastas.
- [BMI and Diabetes.](https://www.habitsofhealth.com/tip/bmi-and-diabetes/) - As your BMI (Body Mass Index) goes down, so does your risk for developing type 2 Diabetes. That’s one of the reasons that a BMI of around 20 is ideal for ultimate health and disease resistance.
- [Reboot your brain.](https://www.habitsofhealth.com/tip/reboot-your-brain-2/) - Mundane tasks, such as entering data into a spreadsheet, can switch your mind into default mode, making you more likely to mess up within about 30 seconds, scientists say. Avoid operating on autopilot by going for a brisk 5-minute walk.
- [Fruit juice may not be the best choice.](https://www.habitsofhealth.com/tip/fruit-juice-may-not-be-the-best-choice/) - Fruit juices may seem like a healthy choice, but they’re usually loaded with sweeteners and empty calories that don’t fill you up, but rather lead to weight gain.
- [Whether you’re a walker or like to kick it up to a jog...](https://www.habitsofhealth.com/tip/whether-youre-a-walker-or-like-to-kick-it-up-to-a-jog/) - Whether you’re a walker or like to kick it up to a jog, studies show you can reduce your risk of ovarian and breast cancer by as much as one-third simply by doing something physical 4 days a week.
- [Don't be peer pressured into eating.](https://www.habitsofhealth.com/tip/dont-be-peer-pressured-into-eating/) - Never eat because someone is coaxing you to have something you shouldn’t. Be prepared with different “scripts” for different occasions, like when the sales rep brings in donuts at work, or someone bakes you a cake for your birthday (while you are losing weight), or a buddy wants you to have a beer with him.
- [Starch choices indicate health.](https://www.habitsofhealth.com/tip/starch-choices-indicate-health-2/) - Your starch choices can set you up for success or failure. Low glycemic, whole grain starches are critical for optimal health, while refined and processed high-glycemic starches put you in fat-storage mode.
- [Healthy fats are essential.](https://www.habitsofhealth.com/tip/healthy-fats-are-essential-2/) - Healthy fats are an essential part of your diet. The top sources for healthy fats are fatty cold-water fish (especially salmon), soybeans, olive oil, nuts (particularly almonds), avocados, and flaxseed products.
- [Don’t be fooled!](https://www.habitsofhealth.com/tip/dont-be-fooled-2/) - At least 11 popular breakfast cereals contain 12 grams of sugar or more per serving, which is roughly the same amount as a frosted doughnut. Always check the sugar content!
- [Get minty fresh.](https://www.habitsofhealth.com/tip/get-minty-fresh/) - Brush your teeth and tongue with the best-tasting toothpaste you can find. Use mouthwash and breath mints to trick your taste buds.
- [Buy fresh!](https://www.habitsofhealth.com/tip/buy-fresh-2/) - Save money and eat fresh. Take advantage of produce bargains at the large wholesale stores.
- [Eat out safely.](https://www.habitsofhealth.com/tip/eat-out-safely/) - Next time you’re ordering at a restaurant, ask for a take-out box when you place your order. That way, when your food comes you can portion your meal correctly and put it in a box to take home right away. This will cut down on your urge to overeat because it’s in front of you.
- [Hit a plateau?](https://www.habitsofhealth.com/tip/hit-a-plateau/) - Hit a plateau? You might find it motivating to measure your vital statistics–even though the scales don’t show a loss, you might still find you’re losing inches. I always suggest that you weigh in only once a week, the first thing the same day of the week and also try on the same pair of
- [Try an old-fashioned Epsom salt bath for some extra magnesium.](https://www.habitsofhealth.com/tip/try-an-old-fashioned-epsom-salt-bath-for-some-extra-magnesium-2/) - Pour a warm, relaxing bath and add some Epsom salts- your body will draw out the magnesium it needs.
- [As a general rule...](https://www.habitsofhealth.com/tip/as-a-general-rule/) - The more acidic a fruit, the lower its glycemic index because it slows down gastric emptying.
- [Reduce your risk of heart attack. Eat fish.](https://www.habitsofhealth.com/tip/reduce-your-risk-of-heart-attack-eat-fish-3/) - Just one serving of fish a week can reduce your risk of fatal heart attack by 40 percent. Not only is fish high in protein and low in fat, but also promotes healthy skin.
- [Align your life and priorities.](https://www.habitsofhealth.com/tip/align-your-life-and-priorities/) - Aligning our life with our sense of purpose should be our top priority, not something that gets swept aside while we put all our energy elsewhere.
- [Don’t let your life make you unhealthy!](https://www.habitsofhealth.com/tip/dont-let-your-life-make-you-unhealthy/) - Weight can creep back on your body because of stress and life changes. Address the issues and get past it!
- [Rx-ercise.](https://www.habitsofhealth.com/tip/rx-ercise-2/) - Can’t nix that nagging neck or back? Chances are you need a prescription for movement, not medication, a study in Arthritis Care and Research notes. Less than half of people with chronic pain surveyed were told to exercise—a proven remedy.
- [Keep exercise fun.](https://www.habitsofhealth.com/tip/keep-exercise-fun-2/) - Don’t do the same exercise day after day. Challenge yourself to try something new each week…you never know what you will discover about yourself!
- [Whole grains reduce heart failure.](https://www.habitsofhealth.com/tip/whole-grains-reduce-heart-failure/) - Each daily serving of whole grains may cut your risk for heart failure by 7%.
- [Taking five to exercise during work can improve mood and productivity.](https://www.habitsofhealth.com/tip/taking-five-to-exercise-during-work-can-improve-mood-and-productivity/) - A study in the International Journal of Workplace Health Management finds that after a fitness break, workers felt 30 percent more positive and got 15 percent more work done.
- [Take Control!](https://www.habitsofhealth.com/tip/take-control-2/) - We may not have control over everything in our lives, but we do control what we put in our mouths. Remember, you can choose what and how much you eat. If you find yourself at a special occasion with the meal as the central focus, take your focus off the food and put it on
- [Reduce your exposure to pesticides.](https://www.habitsofhealth.com/tip/reduce-your-exposure-to-pesticides/) - Reduce your exposure to pesticides by washing and scrubbing fresh produce, discarding the outer layers of leafy greens, and trimming fat and skin from meat and poultry.
- [Why does fat so easily lead to weight gain and disease?](https://www.habitsofhealth.com/tip/why-does-fat-so-easily-lead-to-weight-gain-and-disease-3/) - A gram of fat contains nine calories–more than double the calories in a gram of protein or carbohydrate. When combined with too many high-glycemic, processed carbohydrates, our bodies store fat calories at an accelerated rate. Calorie for calorie, fat is much less effective than protein or complex carbohydrates at satisfying your appetite and giving you
- [Keep on Moving!](https://www.habitsofhealth.com/tip/keep-on-moving/) - When you divide your daily exercise routine throughout your day, you boost your metabolism each time! This means you’ll burn more calories than if you would exercise all at once. Do 15-20 weight lifting strength exercises in the morning and do a power walk after dinner. Or 5 minutes every hour take a break and
- [Stay in Balance.](https://www.habitsofhealth.com/tip/stay-in-balance-3/) - Diets that put your nutritional balance out of whack nearly always fail and can actually make it harder to lose weight in the future.
- [Go for a walk in the park.](https://www.habitsofhealth.com/tip/go-for-a-walk-in-the-park-2/) - If you need to recharge, go for a walk through a park. Strolling amid greenery improves recall and focus; hoofing it on city streets, in contrast, has no such effect, a study from the University of Michigan at Ann Arbor finds. (It’s tough to relax when you’re dodging others on the sidewalk!)
- [Walking: A Wonder Drug?](https://www.habitsofhealth.com/tip/walking-a-wonder-drug-2/) - Studies have shown that walking just thirty minutes a day can have a dramatic positive effect on your health by: lowering your risk for depression, eliminating your need for medications, reducing breast cancer risk by 30% and increasing survival rates by 70%. It can also lower your blood pressure, prevent injury to your cardiovascular system
- [The top cancer-fighting veggies are cruciferous choices.](https://www.habitsofhealth.com/tip/the-top-cancer-fighting-veggies-are-cruciferous-choices/) - The top cancer-fighting veggies are cruciferous choices such as broccoli, kale and Brussels sprouts, research from Sainte-Justine Hospital in Montreal shows. Out of the 34 vegetables tested, these superfoods boasted the highest levels of glucosinolate, a chemical that keeps cells safe. Be a leafy-green groupie and sneak them into pasta dishes and stir-fries.
- [Eliminate Excess Salt.](https://www.habitsofhealth.com/tip/eliminate-excess-salt-2/) - Processed food is loaded with salt. Lowering your salt intake has important health benefits, including helping to lower your blood pressure. Here are some tips for eliminating excess salt from your diet: Follow the Habits of Health, including my Healthy Eating for Life system; lower or eliminate your intake of processed foods; don’t add salt
- [Are you an Owl or a Lark?](https://www.habitsofhealth.com/tip/are-you-an-owl-or-a-lark/) - Our sleep patterns tend to change as we age. For a young person, a preferred bedtime of 11:30 p.m. may mean they’re a morning person, but a person over forty with that same bedtime is probably more of a night owl.
- [Go for a walk in the park.](https://www.habitsofhealth.com/tip/go-for-a-walk-in-the-park/) - If you need to recharge, go for a walk in the park. A study from the University of Michigan at Ann Arbor finds that strolling amid greenery improves recall and focus, whereas hoofing it on city streets has no such effect. It’s tough to relax when you’re dodging others on the sidewalk!
- [Want to live a long life?](https://www.habitsofhealth.com/tip/want-to-live-a-long-life-2/) - 75% of the factors that affect your life span are in your hands. Get motivated to stretch out your years!
- [Breathe easy.](https://www.habitsofhealth.com/tip/breathe-easy/) - Breathe Easier: Stress can aggravate allergy symptoms and may trigger a strong response to allergens that hadn’t previously caused a reaction.
- [Don’t skip breakfast!](https://www.habitsofhealth.com/tip/dont-skip-breakfast-2-2/) - It’s one of the keys to successful weight maintenance. In fact, according to studies, 80 percent of people who’ve maintained a 35-pound or greater weight loss make breakfast a part of their day… every day.
- [Exercise benefits more than just your physical body.](https://www.habitsofhealth.com/tip/exercise-benefits-more-than-just-your-physical-body-2/) - Research has shown exercise can improve language skills, be an all natural pain reliever, make you happier, give you instant energy, help you reach deeper sleep zones and cut back on your susceptibility to colds.
- [Be Belle of the Ball.](https://www.habitsofhealth.com/tip/be-belle-of-the-ball/) - A $5 rubber ball can help you score great, strong legs. During crunches and other ab moves, holding an 8-12 inch ball between your knees or ankles gets your inner thighs and glutes in on the action.
- [Get a dog!](https://www.habitsofhealth.com/tip/get-a-dog/) - If you have a faithful companion to work out with daily, you are guaranteed to get some exercise every day. Dogs have to be walked every day, and that way you have no excuses not to get out for a little walk every day!
- [Don’t Forget to Disconnect!](https://www.habitsofhealth.com/tip/dont-forget-to-disconnect-3/) - Whether you’re a high-earning executive or working from home, be sure to unplug from work and make time for yourself. Turn off the phone, power down the iPad, shut off the computer, and relax.
- [What is organic food?](https://www.habitsofhealth.com/tip/what-is-organic-food/) - Organic foods are produced according to certain production standards, meaning they’re grown without the use of conventional pesticides, artificial fertilizers, human waste, or sewage sludge, and that they were processed without ionizing radiation or food additives. Livestock are reared without the routine use of antibiotics and without the use of growth hormones. In most countries,
- [Drink plenty of water.](https://www.habitsofhealth.com/tip/drink-plenty-of-water-3/) - Drink a glass of water as soon as you wake up, before every meal, and any time you feel the urge to put something in your mouth! (In addition to water’s other wonderful benefits, it helps suppress appetite).
- [Feeling glum?](https://www.habitsofhealth.com/tip/feeling-glum/) - Light physical activity, even 20 minutes of housework, reduces the odds of feeling down by up to 40%.
- [It’s not a diet, it’s a lifestyle.](https://www.habitsofhealth.com/tip/its-not-a-diet-its-a-lifestyle-2/) - You should not only get to your healthy weight, but realize the activities and habits you need to incorporate in order to live happy and healthy for the rest of your life! The scary truth is that between 80-95% of people who lose weight gain it back within two years. Overeating happens in our heads
- [Ward off skin cancer.](https://www.habitsofhealth.com/tip/ward-off-skin-cancer/) - Help ward off skin cancer by eating a diet high in omega-3, polyphenols (such as in green tea), and carotenoids (like beta-carotene), all of which have been shown to prevent melanoma. Of course, remember to wear your sunscreen too!
- [Ward off wheezing.](https://www.habitsofhealth.com/tip/ward-off-wheezing/) - Ward off wheezing: Start your spring-cleaning early to head off allergies. Wash bed sheets weekly in hot water to zap dust mites and pollen.
- [Make your list!](https://www.habitsofhealth.com/tip/make-your-list-2/) - Never go to the grocery store without a list accompanying you. People who make a list and stick to it are less likely to buy items that they don’t need. They also save money!
- [Moderation is key to caffeine consumption.](https://www.habitsofhealth.com/tip/moderation-is-key-to-caffeine-consumption-3/) - Most experts consider 200-300 milligrams daily-the equivalent of three cups of coffee-to be a safe amount. Higher doses may cause anxiety and headaches. Cut back gradually by going half-caf with your AM latte and swapping your coffee for water.
- [Low-intensity workouts stave off migraine pain.](https://www.habitsofhealth.com/tip/low-intensity-workouts-stave-off-migraine-pain/) - Evidence suggests that keeping your heart rate elevated for at least 20 minutes three times a week may reduce the frequency and intensity of headaches.
- [A healthy diet could aid your vision.](https://www.habitsofhealth.com/tip/a-healthy-diet-could-aid-your-vision/) - People with the lowest amounts of antioxidants in their bloodstream are more prone to retinal deterioration, which can dull your vision. Serve up a sight-saving salad with vitamin-C from oranges, lutein from dark leafy greens, and vitamin-E from sunflower seeds.
- [Optimal health is not a destination.](https://www.habitsofhealth.com/tip/optimal-health-is-not-a-destination/) - Optimal health is not a destination, but a state of being that you achieve—a change in orientation whereby you create a new state of being that revolves around making the daily choices that support health.
- [Go organic!](https://www.habitsofhealth.com/tip/go-organic-3/) - Go organic when it comes to fruits and vegetables. Buying organic fruits and vegetables will lower your exposure to various pesticides and other chemicals. If it is too expensive to switch to total organic, just switch over the foods known to be highest in pesticide levels. These are apples, peaches, strawberries, cherries, spinach, lettuce, and
- [Hold the MSG.](https://www.habitsofhealth.com/tip/hold-the-msg/) - A study found that people who consumed MSG daily are twice as likely to be overweight than those who rarely eat it. The reason may be that MSG lowers the levels of leptin, a metabolism- and hunger-regulating hormone. MSG is a flavor enhancer and may be used in restaurants without you knowing it. Ask to
- [Play red light, green light.](https://www.habitsofhealth.com/tip/play-red-light-green-light/) - For increasing your endurance, four to six 30-second bursts of all-out cardio are just as effective as up to an hour of training at a lower intensity. Short on time? Use intervals to get stronger more quickly.
- [Blueberries.](https://www.habitsofhealth.com/tip/blueberries-2/) - Overweight rats fed the human equivalent of 1 cup of blueberries a day stored less belly fat than those that didn’t eat them, reports a University of Michigan study. The researchers believe compounds in anthocyanin, the pigment that gives blueberries their tint, may turn on genes related to fat burning.
- [Vitamins can shed pounds.](https://www.habitsofhealth.com/tip/vitamins-can-shed-pounds/) - Supplementing your diet with vitamins can help shed unwanted pounds. A British Journal of Nutrition study found that overweight women who took 1,200 mg of calcium a day lost 13 pounds more in 15 weeks than those who took a placebo. The added calcium can make you feel full so that you don’t overeat. Take
- [Watch your portions.](https://www.habitsofhealth.com/tip/watch-your-portions-4/) - Just because you're given a certain portion doesn't mean that amount is what your body needs. Eat only until you're comfortably full. A little left on your plate each day adds up to a long-term decrease in calories.
- [Time and daily choice are our most powerful agents of change.](https://www.habitsofhealth.com/tip/time-and-daily-choice-are-our-most-powerful-agents-of-change/) - Our choices can be powerful allies that improve our lives or an erosive force that takes our health from us.
- [Train yourself to be mindful.](https://www.habitsofhealth.com/tip/train-yourself-to-be-mindful-2/) - Every hour, stop whatever you’re doing and focus on your breathing for 60 seconds. Savor each bite of your food during meals, and eliminate distractions such as TV. During a strength-training exercise, close your eyes for one set of repetitions and concentrate on the movement of your body.
- [Aim for morning sweat sessions.](https://www.habitsofhealth.com/tip/as-summer-approaches-aim-for-morning-sweat-sessions/) - In hot conditions, study participants who worked out at 7 a.m. could go almost 14 percent longer than when they did so at 7 p.m., according to research from Loughborough University in England. Core body temperature is lower in the early hours so you stay cooler. That’s a reason to get out of bed!
- [Defuse stress before it gets out of hand.](https://www.habitsofhealth.com/tip/defuse-stress-before-it-gets-out-of-hand/) - When you’re faced with a stressful situation, stop (pause before you respond), challenge (are you reacting logically or out of emotion), and choose (what outcome do you really want?).
- [Eat a low-glycemic breakfast every day.](https://www.habitsofhealth.com/tip/eat-a-low-glycemic-breakfast-every-day-2/) - Eat a low-glycemic breakfast every day, and enjoy it within the first hour of rising. Eating breakfast first thing in the morning will start your metabolism for the day, give you energy, clear your brain, and reduce your lunchtime appetite.
- [A Habit of Health.](https://www.habitsofhealth.com/tip/a-habit-of-health/) - Focus on what you want, not what you do not want.
- [Save some for later!](https://www.habitsofhealth.com/tip/save-some-for-later/) - Don’t be a member of the “clean plate club." To practice portion control at restaurants, ask for a “to go” container at the beginning of the meal and place excess food in it to take home.
- [Shop the perimeter of the grocery store.](https://www.habitsofhealth.com/tip/shop-the-perimeter-of-the-grocery-store-3/) - That’s where your produce and proteins will be. If you need to go down an aisle, leave your cart at the end and get your specific items and bring them back to your cart. This will keep you from putting extra stuff in your cart that is not on your list, and it gives you
- [Let the Habits of Health Work for You!](https://www.habitsofhealth.com/tip/let-the-habits-of-health-work-for-you-3/) - Changing just one or two habits isn’t enough. All the Habits of Health need to work together to harness the power to create optimal health. They are: healthy eating, moving your body, strategic behavior, vita nutrients, reducing inflammation, good sleep, positive environment, surrounding support.
- [Think before you snack, and then make a healthy choice!](https://www.habitsofhealth.com/tip/think-before-you-snack-and-then-make-a-healthy-choice/) - Often times you may think you are hungry, but really you're just thirsty, or bored. Drink a big glass of water first, and ask yourself if you still need a snack.
- [Lose 10%, lower disease by 50%.](https://www.habitsofhealth.com/tip/lose-10-lower-disease-by-50/) - Just a 10 percent reduction in your weight lowers your risk of disease by over 50 percent.
- [Stop giving yourself excuses.](https://www.habitsofhealth.com/tip/stop-giving-yourself-excuses/) - There really is no excuse for not taking control of your life and being healthy. Don’t be one of those people that constantly says “I’ll start tomorrow.” Today is the day to make the decision to live the life you imagine! Excuses add up to pounds gained.
- [Take pride in yourself!](https://www.habitsofhealth.com/tip/take-pride-in-yourself/) - You need to realize that you are important and that living a healthy lifestyle is the best way to love yourself, and the best way to be there for those people around you. You should always be the number one priority!
- [No alcohol after 7p.m.](https://www.habitsofhealth.com/tip/no-alcohol-after-7p-m/) - It can interrupt your natural sleep pattern!
- [Keep a To-Do List.](https://www.habitsofhealth.com/tip/keep-a-to-do-list-3/) - Planning strength workouts ahead can get you out of the gym in record time. It is easy to make a template so you always know what to do next and you are not wasting time wandering around. The template is a cheat sheet and can be basic or more structured—whatever works best to keep you
- [The difference between physical activity and exercise.](https://www.habitsofhealth.com/tip/the-difference-between-physical-activity-and-exercise-3/) - Physical activity is anytime your body is in motion, and can be voluntary or involuntary. Exercise is planned movement that is more vigorous and leads to improvement in overall fitness.
- [Neck Size and Disease.](https://www.habitsofhealth.com/tip/neck-size-and-disease/) - NIH researchers have discovered that there may be a direct correlation with neck girth and heart problems: the larger the circumference the greater the risk.
- [Lead by example.](https://www.habitsofhealth.com/tip/lead-by-example-2/) - When you choose a healthy lifestyle, others will follow! Help family members and co-workers by being the first to choose health.
- [Replace your toothbrush every 3 months.](https://www.habitsofhealth.com/tip/replace-your-toothbrush-every-3-months/) - The American Dental Association recommends that toothbrushes be discarded when bristles get worn and frayed, as they will not clean as well.
- [Allow 30-60 minutes of daily exercise.](https://www.habitsofhealth.com/tip/allow-30-60-minutes-of-daily-exercise/) - Allowing 30-60 minutes of daily exercise (yoga, stretching class) will help you maintain a healthy weight and lifestyle.
- [Stay hydrated!](https://www.habitsofhealth.com/tip/stay-hydrated-2/) - To punch up the flavor in your daily water intake, fill a chilled water pitcher with orange slices, sliced mango, raspberries and lime wedges, or lemon and cucumber slices.
- [Park far away.](https://www.habitsofhealth.com/tip/park-far-away/) - Whether you are parking to go shopping at the mall or the grocery store, pick a spot further away so you can get some extra walking distance in.
- [Suffering from back pain?](https://www.habitsofhealth.com/tip/suffering-from-back-pain-2/) - Maintaining a healthy weight is the number one way to strengthen and protect your back, according to the American Council on Exercise.
- [Reduce your risk of heart attack. Eat fish.](https://www.habitsofhealth.com/tip/reduce-your-risk-of-heart-attack-eat-fish-2/) - Just one serving of fish a week can reduce your risk of fatal heart attack by 40 percent. Not only is fish high in protein and low in fat, but also promotes healthy skin.
- [Habit of Health.](https://www.habitsofhealth.com/tip/habit-of-health-2/) - Be honest with yourself. In order to succeed, you must be completely honest with yourself about your reality and the goals you would like to make reality.
- [Get out!](https://www.habitsofhealth.com/tip/get-out-2/) - Try to spend twenty minutes a day sitting outside, taking a walk or, at the very least, sitting by a sunny window. Sunlight helps to control food cravings.
- [Don’t let your life make you unhealthy!](https://www.habitsofhealth.com/tip/dont-let-your-life-make-you-unhealthy-2/) - Weight can creep back on your body because of stress and life changes. Address the issues and get past it!
- [Why your scale might be stuck...](https://www.habitsofhealth.com/tip/why-your-scale-might-be-stuck-2/) - You might be cutting the wrong calories! Reducing “liquid calories” from beverages such as soda, fruit punch, and sweetened ice tea is five times more effective for weight loss than cutting calories from solid foods, finds a study in the American Journal of Clinical Nutrition. The researchers say that because swallowing beverages does not satiate
- [Support Your Goal.](https://www.habitsofhealth.com/tip/support-your-goal-2/) - To support our primary goal of Optimal Wellbeing, we do things we wouldn’t otherwise do, like exercising or eating right. We may not always like doing these things, but we like where they get us!
- [Health is a way of life.](https://www.habitsofhealth.com/tip/health-is-a-way-of-life-2/) - Remember that getting healthy is a way of life. Take it one day at a time and you will be successful.
- [Step on it. Your scale could bring you body bliss.](https://www.habitsofhealth.com/tip/step-on-it-your-scale-could-bring-you-body-bliss-3/) - Dieters who weighed themselves at least weekly lost more weight than those who didn’t, according to research from the Minneapolis Heart Institute Foundation. Plus, the habit helped nondieters stay at a stable weight. If you notice a slight weight gain early, you can change your habits before the pounds pile on.
- [Be consistent with your exercise and portions.](https://www.habitsofhealth.com/tip/be-consistent-with-your-exercise-and-portions-2/) - To maintain your healthy weight the best tip to remember is to keep calories in equal to calories out. It’s better to exercise 15-20 minutes than not at all, so plan some time to exercise and rev up your metabolism every day. The calories burned are cumulative and will add up and help you stay
- [Taking five to exercise during work can improve mood and productivity.](https://www.habitsofhealth.com/tip/taking-five-to-exercise-during-work-can-improve-mood-and-productivity-2/) - A study in the International Journal of Workplace Health Management finds that after a fitness break, workers felt 30 percent more positive and got 15 percent more work done.
- [The top cancer-fighting veggies are cruciferous choices.](https://www.habitsofhealth.com/tip/the-top-cancer-fighting-veggies-are-cruciferous-choices-2/) - The top cancer-fighting veggies are cruciferous choices such as broccoli, kale and brussels sprouts, research from Sainte-Justine Hospital in Montreal shows. Out of the 34 vegetables tested, these superfoods boasted the highest levels of glucosinolate, a chemical that keeps cells safe. Be a leafy-green groupie and sneak them into pasta dishes and stir-fries.
- [Adjust your rear view mirror.](https://www.habitsofhealth.com/tip/adjust-your-rear-view-mirror-2/) - When you're in your car, adjust your rear view mirror to help you to remember to sit up straight and tighten your stomach muscles while driving.
- [Winter bulk.](https://www.habitsofhealth.com/tip/winter-bulk/) - In the winter time we have a tendency to bulk up because we are wearing oversized clothes like sweaters and jackets. Once you’re inside, take off the bulky items so that you don’t mask your true size.
- [Replace your toothbrush every 3 months.](https://www.habitsofhealth.com/tip/replace-your-toothbrush-every-3-months-2/) - The American Dental Association recommends that toothbrushes be discarded when bristles get worn and frayed, as they will not clean as well.
- [Juice up your looks.](https://www.habitsofhealth.com/tip/juice-up-your-looks/) - A diet rich in vitamin C and linoleic acid (a fatty acid found in many vegetable oils) can reduce the appearance of wrinkles, dryness, and thinning skin, according to a study.
- [Jogging is likely to add years to your life.](https://www.habitsofhealth.com/tip/jogging-is-likely-to-add-years-to-your-life-2/) - Jogging is likely to add years to your life, according to a study at Stanford University School of Medicine. Researchers followed 538 running club members and 423 healthy non-runners (all age 50 and older); after 21 years, 34% of the non-runners had passed away, while only 15% of the club members died during the same
- [Color therapy.](https://www.habitsofhealth.com/tip/color-therapy-2/) - The color blue has been shown to decrease appetite, while red and yellow increase it. Guess where the inspiration for the golden arches came from?
- [Don't delay check-ups.](https://www.habitsofhealth.com/tip/dont-delay-check-ups/) - Don’t delay: Schedule your important check-ups and screenings before your doctor gets booked up.
- [Why does fat so easily lead to weight gain and disease?](https://www.habitsofhealth.com/tip/why-does-fat-so-easily-lead-to-weight-gain-and-disease-2/) - A gram of fat contains nine calories–more than double the calories in a gram of protein or carbohydrate. When combined with too many high-glycemic, processed carbohydrates, our bodies store fat calories at an accelerated rate. Calorie for calorie, fat is much less effective than protein or complex carbohydrates at satisfying your appetite and giving you
- [How healthy is your pantry?](https://www.habitsofhealth.com/tip/how-healthy-is-your-pantry/) - Green tea and olive oil are both nutritional powerhouses, but the amount of disease-fighting antioxidants in olive oil drops by 40 percent after 6 months, while the level in tea falls by 32 percent. To fix this problem, pick up smaller bottles of olive oil and tins of tea so you’ll use and replace them
- [Be Belle of the Ball.](https://www.habitsofhealth.com/tip/be-belle-of-the-ball-2/) - A $5 rubber ball can help you score great, strong legs. During crunches and other ab moves, holding an 8-12 inch ball between your knees or ankles gets your inner thighs and glutes in on the action.
- [Find a friend!](https://www.habitsofhealth.com/tip/find-a-friend-2/) - Find a friend who will be your “exercise buddy” so that neither of you will be able to make excuses.
- [Eat lean protein.](https://www.habitsofhealth.com/tip/eat-lean-protein-2/) - Lean protein fills you up faster than other types of foods, but there’s more reason than that to choose this as your go-to food. Compared to other macronutrients, your body uses almost twice as much energy to break down and convert protein to fuel. In fact, a protein-based meal elicits a thermic effect of close
- [Give your guests the leftovers.](https://www.habitsofhealth.com/tip/give-your-guests-the-leftovers-2/) - When entertaining, purchase inexpensive storage containers ahead of time so that when your guests leave, they can take the leftovers with them. This way they go home happy and you don’t have temptation in your fridge.
- [Longevity practices such as calorie restriction.](https://www.habitsofhealth.com/tip/longevity-practices-such-as-calorie-restriction/) - Modifying your diet by reducing the amount of high-glycemic carbohydrates and saturated fats, along with calories—requires only a small adjustment for those of us who’ve already adopted the Habits of Health.
- [Staying active in the cold.](https://www.habitsofhealth.com/tip/staying-active-in-the-cold-2/) - During the summer time it is easy to be active outdoors. To continue these healthy habits, be sure to stay bundled up during the colder months so you can take a brisk walk after lunch.
- [Eat at home.](https://www.habitsofhealth.com/tip/stay-fit-on-vacation-by-signing-up-for-a-walking-trip-4/) - A great way to save money and some calories is to eat a healthy meal at home rather than at a restaurant. Even restaurant’s healthier options can still be high in fats and calories.
- [Fiber does so much!](https://www.habitsofhealth.com/tip/fiber-does-so-much/) - Along with being a great anti-inflammatory agent, fiber can lower cholesterol and blood sugar, improve intestinal health, and make you feel fuller.
- [The more the merrier!](https://www.habitsofhealth.com/tip/the-more-the-merrier/) - Invite a friend over once a week to work out with you. Each week switch up who brings the workout routine.
- [Burn calories in less than 20 minutes!](https://www.habitsofhealth.com/tip/burn-calories-in-less-than-20-minutes-2/) - There are plenty of winter activities that can burn 100 calories quicker than you even think. Examples: Ice skate for 13 minutes, snowshoe for 11 minutes or shovel snow for 15 minutes, walk through the mall for 18 minutes…So what are you waiting for? Get up and start moving!
- [Holiday shopping time!](https://www.habitsofhealth.com/tip/holiday-shopping-time/) - Holiday shopping time at the mall is an opportunity to get some extra exercise in. Park away from the entrance, wear comfortable walking shoes, and remember to walk with stomach muscles tight throughout your shopping spree. Schlepping all those packages burns NEAT points.
- [Don’t be fooled!](https://www.habitsofhealth.com/tip/dont-be-fooled-3/) - At least 11 popular breakfast cereals contain 12 grams of sugar or more per serving, which is roughly the same amount as a frosted doughnut. Always check the sugar content!
- [Vitamins can shed pounds.](https://www.habitsofhealth.com/tip/vitamins-can-shed-pounds-2/) - Supplementing your diet with vitamins can help shed unwanted pounds. A British Journal of Nutrition study found that overweight women who took 1,200 mg of calcium a day lost 13 pounds more in 15 weeks than those who took a placebo. The added calcium can make you feel full so that you don’t overeat. Take
- [Hit a plateau?](https://www.habitsofhealth.com/tip/hit-a-plateau-2/) - Hit a plateau? You might find it motivating to measure your vital statistics–even though the scales don’t show a loss, you might still find you’re losing inches. I always suggest that you weigh in only once a week, the first thing the same day of the week and also try on the same pair of
- [Munch on fall and winter produce.](https://www.habitsofhealth.com/tip/munch-on-fall-and-winter-produce-2/) - Munch on fall and winter produce, such as apples, grapes and broccoli to stay well in the winter.
- [Stay in Balance.](https://www.habitsofhealth.com/tip/stay-in-balance-2/) - Diets that put your nutritional balance out of whack nearly always fail and can actually make it harder to lose weight in the future. Dr. A's Habits of Health offers an easy-to-follow, nutritionally balanced eating plan.
- [Test the effectiveness of your calcium supplement.](https://www.habitsofhealth.com/tip/test-the-effectiveness-of-your-calcium-supplement/) - Test the effectiveness of your calcium supplement by putting it in vinegar. It should be totally dissolved within thirty minutes.
- [It can be difficult to say goodbye...](https://www.habitsofhealth.com/tip/it-can-be-difficult-to-say-goodbye-2/) - It can be difficult to say goodbye to unconscious eating, over eating and overindulgence of any kind be it food, drink, or not enough sleep. For me, all I have to do is remember how I would feel the next day…fat, tired, and sorry that I succumbed to the unhealthy choices. Recall is a great
- [Red fruits and vegetables are full of lycopene.](https://www.habitsofhealth.com/tip/red-fruits-and-vegetables-are-full-of-lycopene/) - Red fruits and vegetables like tomatoes and watermelon are full of lycopene, an important antioxidant that may help protect against cardiovascular disease and certain types of cancer. And cooking those tomatoes actually increase their lycopene content!
- [If you have children...](https://www.habitsofhealth.com/tip/if-you-have-children-2/) - Remember that bottled waters do not contain fluoride, and reverse osmosis (RO) systems remove fluoride from tap water. If you use these sources for your water, talk to your dentist about fluoride tablets or other sources of fluoride for children whose teeth are still developing.
- [Juice up your looks.](https://www.habitsofhealth.com/tip/juice-up-your-looks-3/) - A diet rich in vitamin C and linoleic acid (a fatty acid found in many vegetable oils) can reduce the appearance of wrinkles, dryness, and thinning skin, according to a study.
- [Reflect and motivate yourself!](https://www.habitsofhealth.com/tip/reflect-and-motivate-yourself/) - Think about where you were and how you felt when you made the initial decision to choose optimal health. Subscribe to Dr. Wayne Andersen's Daily Tips
- [Raise the bar!](https://www.habitsofhealth.com/tip/raise-the-bar-2/) - Increased taxes on liquor make a night out more expensive, but that heftier tab saves lives, the American Journal of Public Health finds. Higher alcohol taxes in Alaska cut drinking-related ailments such as oral cancer and liver disease by one third. Cheers to that!
- [Save your salad with a spritzer!](https://www.habitsofhealth.com/tip/save-your-salad-with-a-spritzer/) - Too much dressing can turn a healthy salad into a calorie disaster. In fact, a recent study showed that in most salads, over 500 calories come from salsa and dressings! Salad spritzers, such as those manufactured by Wishbone, are such a great staple to have in your fridge. They deliver just one calorie per spray,
- [Never use restaurant salad dressing.](https://www.habitsofhealth.com/tip/never-use-restaurant-salad-dressing-never-use-restaurant-salad-dressing/) - Never use restaurant salad dressing. Instead, bring your own; salad spritzers are very convenient, portable, and yummy. If you don’t have your own spritzer ask the waiter to bring you olive oil and vinegar as an alternative.
- [Vitamin C.](https://www.habitsofhealth.com/tip/vitamin-c/) - Vitamin C is a potent antioxidant that protects against cancers, infection, and heart disease. It’s extremely safe, so you can take it as a much higher level than the recommended amount.
- [Eat dark chocolate.](https://www.habitsofhealth.com/tip/eat-dark-chocolate-2/) - Eating dark chocolate may cut your risk for heart disease by 33 percent, a study in the Journal of Nutrition reports. You need only 1.7 ounces (about 10 dark Hershey’s Kisses) per week to reap rewards.
- [Dieters tend to eat multiple servings.](https://www.habitsofhealth.com/tip/dieters-tend-to-eat-multiple-servings/) - Dieters tend to eat multiple servings (and thus, more calories) of smaller portions, finds recent research. Items packaged in bite-sized servings lead people to believe the food is healthy, despite what the nutritional facts label says.
- [Dieters tend to eat multiple servings.](https://www.habitsofhealth.com/tip/dieters-tend-to-eat-multiple-servings-2/) - Dieters tend to eat multiple servings (and thus, more calories) of smaller portions, finds recent research. Items packaged in bite-sized servings lead people to believe the food is healthy, despite what the nutritional facts label says.
- [Check your neck.](https://www.habitsofhealth.com/tip/check-your-neck/) - National Institutes of Health researchers have discovered that excess neck girth might indicate heart problems. A new study of more than 3,300 people found that those with large neck circumferences had more risk factors, such as high triglycerides and blood sugar levels.
- [Never use restaurant salad dressing.](https://www.habitsofhealth.com/tip/never-use-restaurant-salad-dressing/) - Never use restaurant salad dressing. Instead bring your own; salad spritzers are very convenient, portable, and yummy. If you don’t have your own spritzer ask the waiter to bring you olive oil and vinegar as an alternative.
- [Chew, Don’t Drink](https://www.habitsofhealth.com/tip/chew-dont-drink/) - Cut out those sodas, fruit punches, and sweetened teas to increase your weight loss effectiveness by five times. The American Journal of Clinical Nutrition reports that these sweetened liquid products do not fulfill the body, as does chewing solid food, and leads to overeating.
- [Dance in your car!](https://www.habitsofhealth.com/tip/dance-in-your-car/) - While you’re stuck in traffic, work your abs. Concentrate on your rib cage—pretend you’re an exotic dancer and swirl around. Not only will you see your waist whittle and your abs harden, you’ll release lower back tension.
- [Are you getting enough chromium?](https://www.habitsofhealth.com/tip/are-you-getting-enough-chromium/) - The vast majority of Americans are chromium deficient, a condition that can cause sugar cravings. Conversely, getting enough chromium can actually help reverse fat accumulation!
- [Vitamin C.](https://www.habitsofhealth.com/tip/vitamin-c-3/) - Vitamin C is a potent antioxidant that protects against cancers, infection, and heart disease. It’s extremely safe, so you can take it as a much higher level than the recommended amount.
- [Where are you now?](https://www.habitsofhealth.com/tip/where-are-you-now-2/) - You must realistically first look at where you are now in order to map out a plan to reach your goal (i.e. fit, strong, off meds). Find out by taking the Health Assessment in Chapter 5 of Dr. A’s Habits of Health. The space between these two points creates the tension that motivates us to
- [Munch on fall and winter produce.](https://www.habitsofhealth.com/tip/munch-on-fall-and-winter-produce/) - Munch on fall and winter produce, such as apples, grapes and broccoli to stay well in the winter.
- [Check your neck.](https://www.habitsofhealth.com/tip/early-bird-saves-the-heart-3/) - National Institutes of Health researchers have discovered that excess neck girth might indicate heart problems. A new study of more than 3,300 people found that those with large neck circumferences had more risk factors, such as high triglycerides and blood sugar levels.
- [A Fat Burning Super Food.](https://www.habitsofhealth.com/tip/a-fat-burning-super-food/) - Recent studies in rats eating blueberries show that the blue pigment (anthocyanin) found in blueberries triggers the body’s fat burning gene.
- [Time and daily](https://www.habitsofhealth.com/tip/time-and-daily/)