Major Factors to Reach Your Goals

1. Sleep! Good sleep helps restore balance to our growth and repair hormones. Research points to getting 7-9 hours of sleep per day; ideally getting to bed prior to 11pm helps even more. Keep the room you sleep in cool, try to avoid exposure to bright lights, and go to bed at the same time every night.
2. Protein! Protein is our satiety hormone. It will keep you feeling full while also making your metabolism work harder. It’s possible to elevate your metabolic rate 5-15% from a heart dose of protein (~25 grams). When preparing a meal, try to start to with a protein.

Here’s your daily habit starting April 25, 2022:

Habit #4 – Get a tbsp. apple cider vinegar a day. Spread it on veggies, make a dressing with it, add it to a protein – however you want. Just please don’t consume it by itself (it’s acidic and can mess with your teeth enamel).

Previous Habit Compliance: 

Habit #3-  Have a small handful of your choice: almonds, cashews, pistachios, walnuts, pumpkin seeds, or macadamia nuts.

Previous Habit Compliance: 100%

Habit #2- 2-3 servings of fruit each day. Any fruit you want (fresh, dried, frozen) whenever you want (with a meal, as a snack).

Previous Habit Compliance: 79%

Habit #1

All we need to focus on is having a 1/3 cup of beans a day.

Have any sort you  want: black beans, refried, etc. Eat them whenever you’d like and however you’d like – from a can, mixed with rice, or any homemade meal – it’s up to you.

We’ll look at another habit on March 14, 2022.