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The Ten Habits Cheat Sheet to Healthful Living

Do you want to live healthier but not sure where to begin? Listed below are ten questions and answers to help ensure that you are on the right track to living healthier each day. If your personal answers don’t correspond with those provided then adjust your habits accordingly.



Download this cheat sheet and print it so that it’s visible for you to read everyday.


When was your last meal?

If it’s been longer than 2-4 hours, it’s time to eat!


Where is the protein?

Eat protein with each meal consisting of lean organic meats & poultry, fish, omega 3 eggs, protein supplements

One serving = 15g – 20g. Your target is 3-5 servings per day


Where are the veggies?

Veggies are your best friend! Prepare them anyway you like, but eat them with every meal or snack.

One serving = 1 cup. Your target is 5 cups per day


Where are the carbs?

If your goal is to lose weight, put down the pasta, bread, rice and other starchy carbs in favor of a double serving of veggies. Note that Quinoa, sweet potato, and multigrain rice are better options.


Where are your fats coming from?

Some fat from animal foods, sesame oil, mixed nuts, avocado, and from flaxseeds/flaxseed oil are a must. Spread them throughout the day but make sure to add them in.


Are you eating fruits?

Eating fruits like blueberries, raspberries, strawberries, blackberries, and goji berries are amazing for your health.

One serving = 1 cup. Your target 1-2 servings per day


Are you drinking water?

Consuming H20 daily is not optional but a must! Water is great to keep your body hydrated, flush out toxins and help nourish your skin.

Recommendation: At least 64oz per day. More if you’re exercising.


Are you physically active and how much?

If your goal is to lose weight, gain lean muscle or tone your body, having a consistent weekly training routine and nutrition plan to compliment and fuel your workouts is crucial.


How are you sleeping?

Having a healthy and consistent sleep pattern is a must! Recommendation: 7- 8 hours each night.


Are you preparing your meals?

Spending a few hours on Sunday to prep your meals for the week will help you achieve any weight and or fitness goal!

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