Chapter 1:
-Be more active and eat healthier .
-remeber 90 minutes of activity is still not enough
-sleep longer!!!
Chapter2:
-determine whether each bite of food that you are eating is a net loss or gain meaning is this going to help or hurt you. (ex.water over soda= net gain, fries over veggies= net loss)
-Sitting for over 6 hours a day can kill you? this will make you live shorter than you would if you only sat for less than 6 hours a day try to be more active.
-sleep makes or breaks a day, just 15, 30, or 1 hour of extra sleep will help you be more focused and strong!!
Chapter 3:
-Select 1 food each day with a balanced ratio of protein to carbs never go over 5 carbs to 1 protein!!! this will also shorten your life span.
-put desserts or unhealthy foods at the back of the pantry or fridge so you will not be tempted to eat them. or get them out of the house.
-Identify 1 idea where you can work without standing.
Chapter4:
-Sugar is the next nicotine?? in a recent study sugar kills more people than drugs!
-Sugar does the same thing as drugs and leads our brains into thinking that we must need more and this can cause you to become addicted to sugar. this will cause shrinkage in your brain.
-Do not eat packaged foods because they have lots of added sugars in them never eat more than 10g of sugar in a single serving.
-for women the limit of sugar a day is 25g.
-The bad things to look for on a food label in the ingrediants are,,agave nectar, aspartame, corn syrup, dextrose, fructose, fruit juice concentrates, high fructose corn syrup, honey, maltitol, saccharine,sorbitol,stevia.
-walk around every 2 minutes out of twenty, this will balance out your blood sugar and help your health.
Chapter5:
-look at the color of what your eating stick to vibrant colors such as fruits and veggies for an alternate food choice.
-sleep is the reason for the common cold.... yes its true if you get less than 7 hours of sleep than your body is 3x more likely to get the common cold.
