Did you reduce your use of tobacco products today?

Did you reduce your use of tobacco products today?

Just for today? One day at a time. 

How many doses of tobacco products did you consume today? 

This intention is designed as the first step in reducing use of tobacco products. By taking a daily inventory of tobacco usage, you are then able to set targets for reducing tobacco consumption. There is no other requirement here except to record the number of doses used each day. Often times just objective awareness of tobacco usage will prompt an intrinsic motivation to cut back. 

How many consecutive hours did you sleep last night?

How many consecutive hours did you sleep last night?

Want to get more done in your day? Make time to sleep. Studies show that consistently depriving your body of sleep will result in a dramatic decrease in the quality of your work and negatively affect your daily outlook. By getting at least 7 hours of sleep per night, you will be allowing your body time to fully recharge and rebuild.

Sleep deprivation is also associated with increased rates of anxiety, depression and risk of  heart disease, hypertension, diabetes and stroke. In fact recent studies demonstrated how prolonged sleep deprivation negatively affects inflammatory and cholesterol pathways.

Did you successfully avoid or resolve situations with high levels of stress today?

Did you successfully avoid or resolve situations with high levels of stress today?

If you are thinking, "Avoid stress??? Yeah, right!" then this intention is for you. Much of the stress we experience in any given day is self-inflicted. In other words, we can actually develop a habit of seeking out stress to achieve a "rush". While it may seem like being the type that "eats stress for breakfast" is a good thing, your body will tell you otherwise. 

To reduce the negative effects of stress on your body, like increased blood pressure and body fat, it will be important for you to identify and then avoid or resolve major stressors in your life. There are two keys to remember when you tackle these stressors:

Should you avoid or resolve? If you are unsure about how to handle a stressor, you can answer a simple question to guide you. Do you feel stressed when the source of stress is not around you? If the answer is yes, then avoiding the stressor will be helpful. If the answer is no, resolution will be your best option. Know when to take a management approach. While avoidance or resolution will work well when dealing with relational stress, you may need to develop a plan to manage other stressors that are environmental. Resolving environmental stress can often be easier when you get the help of an outside observer who understands your environment. The most important thing to remember about stress is that you will ultimately deal with it. If you decide to take no action, your body will take action for you and your health will suffer.

One strategy for conflict resolution involves :

Step 1: Identify the source of the conflict;

Step 2: Look beyond the incident;

Step 3: Request solutions;

Step 4: Identify solutions both disputants can support;

Step 5: Agreement.


Try this communication template

When you....

I feel...

So next time...

Did you successfully limit your time obligation in order to meet your personal goals today?

Did you successfully limit your time obligation in order to meet your personal goals today?

Feeling rushed or behind schedule is a form of stress that we all have experienced at one time or another. However, when you feel "under the gun" constantly, your health will start to suffer as your immune system is suppressed and hormones increasing appetite are released more often. We all choose the degree to which we feel rushed and if you've developed a habit of running from one thing to the next, it's time to re-assess and take back control of your time.

Start by revisiting the Deed, “Take time to plan your day”. Perhaps accomplishing all that you have set out is unrealistic with your time and energy resources. Consider finding ways to say “no” to extra obligations and prioritizing commitments that align with your core values.

Did you set and maintain your boundary between work and personal life?

Did you set and maintain your boundary between work and personal life?

Setting boundaries is important to being able to follow through on your personal intention to manage your own health. Often our health suffers because we do not maintain boundaries around the positive health habits we create. When you set and maintain effective boundaries, you give those around you an accurate depiction of who you truly are based on what time and resources you dedicate to achieving goals. Being honest about who you are and what you can do will make easier for those around you to avoid unnecessary disappointment.

Do you feel like you are managing a work/life balance? This is the ability to get your paid work done while successfully having time and energy to do all the other things you need and want to do.

Utilize healthy communication, understand your organization’s leave support for family responsibilities and workplace culture.

Did you resolve any conflicts between you and another person today?

Did you resolve any conflicts between you and another person today?

Interpersonal conflicts and relational stress are the most common types of stress we face. However, because it is common does not mean that we are doomed to a life of interpersonal struggle. Setting a plan and taking action to resolve conflict is a skill that you will learn through acting on this Deed. As you think about the source of stress and who to approach about it, remember these keys:

  • Understand your position very well and how you want to express it. Often times we don't fully understand what it is we want when communicating and, as a result, we aren't able to communicate it effectively. Feelings are powerful but often their cause is elusive so it will be worth your time to consider how you feel and why you feel that way before approaching the other person.
  • Empathize with the other person. Very rarely will you find another person who is truly out to harm you. More often, conflict arises when they are acting in what they think is their best interest and you are doing the same. If the other person is going through a very stressful situation or if you can predict how they might react to your side of the story, take a minute to step into their world and consider their point of view. 
  • Resolve to create a positive outcome. In every relationship you will have to decide which is more important- getting your way or having a good relationship. If you determine the relationship is more important, then compromise will surely be in your future. If your way is more important then be prepared to be alone.

Did you have an “Ideal Day” today?

Did you have an “Ideal Day” today?

When it comes to eating healthy, an "Ideal Day" is when you put your plan into action.

You have graduated from your “Ideal Meal” Intention and have taken your meal planning to the next level. You have shopped, prepped, and enjoyed your nutritious meals and snacks at their designated times. 

The “Ideal Day”, like the “Ideal Meal”, is all about planning, choices and follow-through.

The choices you make about the foods you eat daily affect your long-term health and how you feel each day. Creating a healthy eating plan that is flexible to match your lifestyle, your food preferences, and your health needs, is ideal and serves as an intentional guide. 

Your coach will work with you to help develop the meaning of your “Ideal Day” so you can easily and consistently follow your healthful eating plan.

Did you eat a breakfast containing at least 7 grams of fiber?

Did you eat a breakfast containing at least 7 grams of fiber?

Eating breakfast fires up your metabolism after having been mellowed by a long night's rest. 

Without breakfast, your body begins the day in slow motion, with no proper energy source. 

Whole grains, such as those found in bran flakes or whole wheat toast jump­start your body in a healthy way. Foods containing whole grains are also a much higher source of fiber than those containing processed, enriched or bleached fours. Fiber is an essential piece to a clean, healthy digestive system. Fiber also keeps you feeling full longer because it is a complex carbohydrate, which takes time to digest fully. 

Label Lingo: Watch out for terms such as “multigrain” or “seven-grain” on bread labels. This does not always mean that the bread is a good source of whole grains. Always look for bread labeled “whole wheat”, which means that the bread was made with 100% whole-wheat flour. 

Try adding some whole wheat toast to your morning routine, and you'll feel the difference.


In 2006, US consumption of fiber was an average of 12 grams while the recommended­ amount was 35 grams.  Ideally we should strive to consume 50 to 80 grams as is the case in Blue Zone areas, the 5 geographic locations where people live the longest and healthiest as determined by demographers, statistics and health records. Try more plant based-based vs. high carb/gluten containing options. Chia seeds or flaxseeds are amazing added to smoothies, salads, fruit and yogurt.             

  Fiber Sources

    Complex carbohydrates are best as they don’t spike serum glucose.

    -High Fiber Foods

Split peas: 1 cup: 16g

Lentils: 1 cup: 15g

Avocado: 1 whole: 14g

Artichokes: 1 medium: 10g

Flax seeds: 1 oz: 8g

Black beans: 1 cup: 14g

Brussels Sprouts: 1 cup: 8g

Raspberries:1 cup: 8g

Blackberries: 1 cup: 8g

Resource­ World’s Healthiest Foods- fiber         

Below are some examples of high fiber breakfast choices:

Food Item/ Serving Size/ Fiber Content

  • oatmeal, rolled, old fashioned/ 1 cup/ 8 grams
  • bread, whole wheat/ 1 slice/ 3 grams
  • raisin bran cereal/ 1 cup/ 7 grams
  • shredded wheat cereal/ 2 biscuits/ 6 grams
  • apple with skin/ 1 medium/ 3.5 grams
  • banana/ 1 medium/ 3 grams
  • tortilla wrap, whole wheat/ 1 tortilla/ 5 grams
  • bagel, whole wheat/ 1 bagel/ 10 grams

How many ounces of RED meat did you eat today?

How many ounces of RED meat did you eat today?

For most Americans, it is hard to imagine a cookout with out a big juicy steak, hot dogs or a flame-broiled burger piled high with all the fixings.

But even without the mayonnaise, bacon, and cheese, most red meat choices have a bad reputation for fat, especially saturated fat, which raises blood cholesterol and increases the risk of heart disease.

You can decrease your risk by limiting your consumption of red meat to about 6-ounces per week.

This is 2 sensible servings per week. Each serving should be approximately 3-ounces and the size and thickness of a deck of cards.

Red meat is generally considered to be beef, hamburger, pork, or lamb. When purchasing red meat, opt for the leanest cuts by scanning the label for the words “lean” or “extra lean”. The nutrition labels on meat products are considered nutrition claims so they are therefore regulated by the Food and Drug Administration (FDA) and the United States Department of Agriculture (USDA). In order to label the meat product as "lean" or "extra lean" it must meet the following criteria:


A 3.5-ounce serving (about 100 grams) that contains less than:

● 10 grams total fat ♥ 4.5 grams saturated fat ♥95 milligrams cholesterol


A 3.5-ounce serving (about 100 grams) that contains less than:

● 5 grams total fat ♥ 2 grams saturated fat ♥ 95 milligrams cholesterol

Other useful tips:

● Choose cuts that are graded “Choice” or “Select” instead of “Prime” which generally contain more fat.

● Be on the lookout for marbling and choose cuts with the least amount of visible fat.

● Look for cuts of meat with “loin” in the name. Some examples include: sirloin tip steak, top sirloin, pork tenderloin, pork loin roast, and lamb loin chops.

In a hurry? Scan the meat section for the American Heart Association’s (AHA) Heart-Check mark. 

The Heart-Check mark is a voluntary certification that helps consumers spot heart healthy foods. It uses nutrition requirements based on federal regulations and also the American Heart Association’s recommendations. For meat choices the Heart-Check mark is only on “extra lean” selections. 

Sources of the meat is also important to avoid antibiotics and other injections that are administered to animals. Grass fed beef or bison are ideal.

Avoid processed meats that have been preserved by smoking, curing, salting or adding other chemical preservatives such as: sausage, bacon, ham, hot dogs, pepperoni, salami, pastrami, bologna, corned beef  and deli/luncheon meats

For more information go to www.checkmark.heart.org

How many servings of FRIED foods did you eat today?

How many servings of FRIED foods did you eat today?

Fried food is quick and easy to prepare, but that is where the good attributes end.

Unfortunately, boiling a vegetable in hot oil bumps that once healthy item into a completely different food group. Take a quick look at the deep fried Blooming Onion. Even without the dipping sauce, it is loaded with more than 800 calories, 60 grams of total fat, and 22 grams of saturated fat.

Obviously fried foods contain exorbitant levels of calories, cholesterol and saturated fats.

These factors increase your waist size and clog your arteries, contributing to long term health problems such as diabetes, heart disease and heart attacks. 

Make healthier choices by using cooking methods that don’t add fat like grilling, broiling, steaming, poaching and baking. Avoid going out to eat by making nourishing, flavorful dishes at home. See below for a quick comparison of eating at home vs. eating out. 

  • McDonald's French Fries, 5 oz. Serving vs. Oven Baked Fries, 6 oz. Serving

    • Saved 250 Calories and 10g of Fat

  • KFC Extra Crispy Chicken, 6 oz. Serving vs. Oven Baked Chicken, 10 oz. Serving

    • Saved 290 calories, 26.5g of Fat and 870 mg Sodium

Organizing a special dinner date with friends? Try to plan ahead by looking at the menu online, and then take the time to discuss your needs with your server.