Cut this out, stick it to your fridge and cross the goals off as you conquer them:
1) Walk 5000 steps per day and 10000 steps each Sunday for 1 month
2) Avoid dairy for 1 month
3) Avoid grains for 1 month
4) Avoid sugar for 1 month
5) Make friends with 4 people in 1 month
6) Take a walk in nature 4 times in 1 month
7) Journal all of your thoughts, feelings, philosophies and ideas every day for 1 month
8) Track your nutrition for 1 month
9) Follow a whole foods, Paleolithic or Caveman diet for 1 month
10) Learn something new for 1 month
11) Avoid coffee for 1 month
12) Join a group activity like Yoga, boot camp, trivia or a sports team
Whichever accomplishments felt good for you and were sustainable try maintaining them!
Click "Read More" if you'd like to know why I'm suggesting these things
Walking the suggested 10000 steps per day can be difficult in terms of physical ability and time. If you’re fairly sedentary, strive for five and work your way up. Using a pedometer or an app like, “Pacer” on your smart phone will be helpful in accomplishing this. The steps can be spread out through the day.
Avoiding dairy, grains (especially wheat), and sugar have yielded amazing results in my practice. Removing them one at a time or altogether has cured constipation, diarrhea, congestion, fatigue, inflammation, arthritis, headaches, carb cravings and obesity to name a few. Be sure to track any symptoms while off of these foods and once you reintroduce them a month later. The Paleolithic/Caveman diet involves removing these offending foods all at once.
Making friends in the community will build your sense of community and hopefully provide the social support we all need in order to thrive.
Taking a walk in nature, can help stave off depression and reduce tension big time. There's quite a bit of research coming out to support this and I'm going to start group nature walks soon.
Journaling will help with self-awareness and self-reflection. Some of us live our whole lives without acknowledging how he we feel or what we think.
Tracking nutrition and any symptoms is a good form of education and self-awareness to learn about how foods affect you.
Learning a new language, instrument or art form can help stave off dementia, particularly after retirement. There are several apps and website that can help too. The Duolingo app is a great place to start a new language.
Coffee simulates stress; we all have enough of it in our lives already. It also contains tannins which are also used to turn cow hides into leather. If you’re tanning your intestines every day for 20+ years you’re not going to absorb nutrients properly.
Joining a group activity will build your social network and hopefully bring some joy into your life. I plan on leading group nature walks once a month in the near future.
Please try to accomplish these goals with discretion (i.e. don’t cut out sugar completely if you’re a diabetic on insulin). If you need guidance please come talk to me.
Thanks for reading!
If you have any input or questions feel free to comment below
Dr. Justin Gallant ND