Wellnes Checklist

·      Nutrition: if it is a packaged item it should have 5 or less ingredients

·      If you can’t pronounce the ingredient don’t eat it

·      It takes 21 days to form a habit – it takes 21 days to break a habit

·      Physical activity will enhance your energy, blood flow to the brain, mental health, improve quality of life, lessens the risk of injury, faster recovery if sick or injured

·      Focus on whole foods to reach a diet that is focused on nutrient density and diversity

·      Collagen and protein is very crucial

·      Avoid foods that spike your blood sugar

·      Drink ½ your bodyweight in ounces of water daily

·      Specific Vitamins and Minerals that are good to focus on getting in daily especially from real/whole foods:

B vitamins, Vitamin D, E, A, K, C, Folic Acid, Iron, Calcium, Zinc, Magnesium

·      Include these specific foods to get in high quality nutrients:

o   Salmon

o   Kale

o   Seaweed

o   Garlic

o   Shellfish

o   Potatoes

o   Liver

o   Sardines

o   Blueberries

o   Eggs