THE CORE FOUR

What Does Good Health Mean To You?  [helth] a relative state in which one is able to function well physically, mentally, socially, and spiritually in order to express the full range of one's unique potentialities within the environment in which one is living.

CORE FOUR

CORE FOUR Hydration 6-8 glasses or half your weight in ounces of water every day Exercise Minimum of 30 to 45 minutes daily Sleep/Stress 7-8 hours of sleep per night/stress relief NUTRITION Clean eating…hormone/anti-biotic free meats, eggs, wild caught fish, chemical free fruits, vegetables, nuts, seeds and whole grains

I want to get healthy but where do I start?

One Simple Change At A Time One change per month, 12 changes in a year - healthier you!

One Simple Change – Hydration Relieves constipation Increases energy Influences mood Better focus Less headaches Helps prevent kidney stones Weight loss

Hydration Tips Buy an attractive water bottle Infuse your water with fruit Consider carbonated water Eat your fruits and veggies Try herbal teas

One Simple Change - EXERCISE Reduce risk of degenerative disease Improve blood pressure Stronger bones Heightened Immunity Better Energy Relieves stress Better sleep Controls weight

Exercise Tips Know your WHY??? Find an exercise you would like to do Start small and build momentum Schedule it Remove obstacles Get a buddy

One Simple Change- SLEEP/STRESS

One Simple Change - SLEEP

Sleep Tips Go to bed as early as you can Power down electronics 60 minutes before sleep Cut off caffeine in the afternoon Don’t eat within 3 hours of bedtime Keep the room dark Exercise, hydrate and eat healthy Keep a note pad by the bed – clear your mind Pray, breathe, meditate or visualize something peaceful

One Simple Change - STRESS

Stress Management Tips Exercise Adequate Sleep Eat Healthy Avoid unhealthy habits Deep breathing Prayer/meditation Learn to say NO Gratitude, positive thoughts Hobbies

NUTRITION