Your goals have to be worth your while. When a person sets a goal, it usually always involves additional work, risk or effort. People set themselves up for failure by thinking too small. The tragedy in life does not lie in not reaching your goals but in not having any goals to reach.


Everyone wants to enjoy delicious food. However, it is absolutely vital to remember that what we put into our bodies is what fuels us. Maintaining a healthy weight and having a proper diet consisting of plant-based foods and engaging in regular physical exercise are important steps towards good health. Think about setting sharp, clearly defined goals to become healthier. Writing your goals down makes them more tangible.

Goal setting is a powerful process for thinking about what you want your future to look like and where you want to be further along down the road.




Modern science has changed our lives and our environment. Everything is powered by energy. According to the US Energy Information Administration (EIA), in 2012, the total primary energy consumption of the global population came to 529 quadrillion BTUs.

95 quadrillion was consumed by the united states alone. As members of this planet, it is important to understand that our health, as human beings, is also affected by any changes in our environment as well as the rest of the flora and fauna. Our environment and those we surround ourselves with can also impact our overall physical and mental health.

We can all make a difference to help reverse the damage that is currently being done on our environment!

Timely Rest

Sleep Deprivation: Main cause of vehicular accidents in the United StatesAs many as 1,500 deaths and 40,000 injuries may be caused by drowsy driving. Over 50% of participants admitted to driving while drowsy. 25% revealed they had actually fallen asleep at the wheel even if it was only momentarily.Sleep Deprivation:

  • Impaired coordination
  • Slow reaction times
  • Impaired judgment
  • Decreased vision

Can a lack of sleep make me gain weight?

Obesity affects over 68.8% of adults in the U.S. 4 out of 5 people with Type 2 diabetes are overweight or obese. 234,051 Americans die annually from Type 2 diabetes. Every person has different sleep needs. Daily recommended hours of sleep according to National Sleep Foundation

  • Newborns (0-3 months): Sleep range narrowed to 14-17 hours each day (previously it was 12-18)
  • Infants (4-11 months): Sleep range widened two hours to 12-15 hours (previously it was 14-15)
  • Toddlers (1-2 years): Sleep range widened by one hour to 11-14 hours (previously it was 12-14)
  • Preschoolers (3-5): Sleep range widened by one hour to 10-13 hours (previously it was 11-13)
  • School age children (6-13): Sleep range widened by one hour to 9-11 hours (previously it was 10-11)
  • Teenagers (14-17): Sleep range widened by one hour to 8-10 hours (previously it was 8.5-9.5)
  • Younger adults (18-25): Sleep range is 7-9 hours (new age category)
  • Adults (26-64): Sleep range did not change and remains 7-9 hours
  • Older adults (65+): Sleep range is 7-8 hours (new age category)


Tips to Help You Sleep Better At Night

  • Adhere to a timely sleep schedule.
  • Have a bedtime ritual.
  • Avoid daytime naps.
  • Be more physically active (i.e. walking, jogging, house-cleaning)
  • Avoid stress

Healthy Nutrition

Nearly two billion people in the world are vitamin-deficient. Nutrients are substances in foods that provide energy and materials for cell development, growth and repair.

Nutrients can be obtained in a variety of ways ranging from dietary choices to supplemental intake.


  • Carbohydrates are our main source of energy comprised of carbon (C), hydrogen (H), and oxygen (O) atoms.
  • Protein is essential for tissue growth and cellular repair.
  • Fats & lipids assist in helping our bodies store fat-soluble vitamins and store high levels of energy.
  • Water-Soluble Vitamins and Fat-Soluble Vitamins
  • Trace minerals promote cellular reactions, help to balance the water levels in the body, and support structural systems.
  • Water



Physical ACTIVITY and EXERCISE can benefit you throughout your LIFE. As technology advances, people are finding it difficult to be active with sedentary jobs. Children are watching more and more television and playing video games. Physical activity and exercise are crucial for a child’s development. Research studies have observed a link between regular exercise and cognitive ability.

Exercise is a great way to provide ourselves with energy throughout the day. But what is the difference between physical activity and exercise?

Exercise is planned out and structured with a goal to improve health or fitness.

Physical activity is being active through daily, routine tasks.

There are typically 3 different forms of physical exercise:

  • Strength Training
  • Flexibility Training
  • Aerobic Exercise

Children and adolescents should get at least 1 hour or more a day of physical activity.Healthy adults should get a minimum of 2-1/2 hours per week of moderate-intensity physical activity.Healthy older adults should stay active but should follow guidelines as per their abilities and conditions allow.

Access to Health Care

In 2010, the U.S. Department of Health & Human Services Centers for Disease Control and Prevention reported that 7 of the top 10 causes of death in the U.S. were the result of chronic diseases. Heart disease and cancer alone accounted for nearly 48% of all of those deaths. 29 million people in the United States are diagnosed with diabetes in 2012 according to American Diabetes Association. If present trends continue, experts believe that diabetes will afflict nearly 1 in every 3 people in their lifetime. High blood pressure is one of the greatest risk factors for a wide variety of serious and potentially life-threatening medical complications.

Early detection and having an adequate level of access to healthcare can increase a person’s longevity and quality of life. It is vital that patients report any changes or concerns that they are experiencing to their primary care physicians as soon as they appear.

Health screenings such as mammograms, pap smears and colorectal tests can find cancer at its early stages when the diseases are easier to treat and the patients will be more receptive to the treatment.

Exercise is a great way to provide ourselves with energy throughout the day. But what is the difference between physical activity and exercise?

Disease prevention is the “Golden Standard” that every person should strive to achieve. Getting regular and seasonal immunizations for some of the most common illnesses will not only help you to avoid illnesses in the first place, but will also prevent the spread of diseases as well.


Some of the WAYS that you can reduce your risk factors for cancer and other chronic illnesses and diseases are:

  • Stay away from all forms of tobacco
  • Maintain a healthy weight for your age, gender and body type
  • Engage in regular physical activity
  • Eat a healthy plant-based diet
  • Avoid drinking alcohol
  • Protect your skin
  • Know yourself, your family history, and your risks. Get regular check-ups, immunizations and cancer screening tests.
  • Find spiritual renewal and reduce your stress levels

The best health outcomes are possible if everyone takes action and does their part. We can prevent illness and the spread of diseases and viruses by detecting early warning signs and immunizing before they ever even begin, resulting in healthier communities across the nation and around the world.




Water was one of the most abundant resources when earth was formed. Life can be found wherever water is found. Even in most hostile and arid environment life forms finds a way to survive as long as there is some form of water.


  • For all living things
  • During physical activity
  • For digestion
  • For brain function and sleep

Taking in essential nutrients will not sustain us without water’s help. In fact, under extreme circumstances of survival, a healthy human adult can survive nearly a month without any food, but only a few days without water. Water helps us flush out toxins and carry nutrients to our cells.

Drinking water restores fluids that we lose through the processes of:

  • Metabolism
  • Breathing
  • Removing waste from our bodies

The amount of water that our body needs increases with the level of activity that we are performing. Although there is water content in other drinks besides water, drinking pure water directly is the best way to hydrate.

Approximately 20 % of our water comes from the foods we eat. 80 % of our daily water intake comes from direct water consumption. Other drinks contain high amounts of sugars, preservatives, caffeine and other ingredients harmful to our body. This can cause more dehydration and make our bodies work harder to digest these drinks.

8 glasses of water each day has traditionally been used as a rule of thumb.Size, activity levels, outside temperature or the amount of heat exposure you get will contribute to how much water is recommended.


Time with Family and Friends

A huge part of our health is the time we spend with our family, friends and strengthening our faith. Research has proven that social ties are a fundamental part of a person’s health.

Research has proven a direct connection between the impact that social support has on a person’s longevity and their health outcomes. The studies conducted evaluate the benefits associated with how social connectedness co-relates with happiness and it has been determined that strong social bonds are associated with a 50% increased chance of survival. Social isolation is a known contributor of chronic illnesses and has been found to be a strong factor in early death as smoking 15 cigarettes a day. Social isolation is also considered a risk factor for multiple chronic diseases, including obesity, high blood pressure, cancer, and diabetes.

Increased health risks open the door for high risk behaviors such as tobacco and alcohol use or a drastic reduction in healthy behaviors like eating well, exercising or getting adequate rest. Social connectedness is more of a determining factor than previously anticipated for both successes in life and even our mental health. Social connectedness has been strongly associated with lower levels of blood pressure rates, better immune responses, and lower levels of stress hormones in the body. Within a family and/or community’s connectedness lie core principles that allow successful recoveries from traumatic loss when catastrophic events occur.

In order to obtain good health, we cannot neglect the importance of the time that we need to spend with our family and good friends. These aspects are important in nearly every creature’s development.

Happiness and Hope

Could HOPE actually help fight heart disease and chronic migraines? 
Could being happy protect against hypertension and diabetes? 

Is it true that happy people tend to live longer than those who are not?

A person’s thought process could be the difference between health and disease. Fortunately for us, there are things that can help us to think positively. Exercise, prayer and meditation have been proven to reduce a person’s stress levels and help them to achieve better health outcomes. Choosing to be happy, and hopeful provides whole body “healing” to a person and not just a “cure”.

How can we re-train our minds and thought processes to think more positively and focus on things such as being happy and hopeful? Breakthroughs in understanding the mind-body connection have translated into effective therapies for many stress-related disorders. The relationship between prayer and health has been the subject of scores of studies over the past 40 years. Praying or meditating can do wonders for our physical health and spiritual well-being and we need to make time for these important activities.

It is one thing to cure symptoms, but it is a completely different thing to heal the whole person from the inside out. Having a spiritual connection to the divine can greatly increase a person’s outlook on life. It can also offer the kind of healthy lifestyle that TRUE happiness and hope can bring.



Years of Abundant Life

Aging is an inevitable part of life and has long been associated with pain, illness and frailty. There are many who are now turning the tables on the aging process and living longer, healthier and more abundant lives. Technological advances in medicine, healthcare, and research have enabled people to overcome illness and disease helping them thrive well into their 70’s, 80’s, 90’s and even longer.


If we have good habits, we will reap the benefits of this type of lifestyle. Our habits are the building blocks that we use to build this type of legacy. Don’t put good healthy eating habits off any longer. Sit down and write out a shopping list with some healthier alternatives to foods and beverages that you would normally buy. You have a greater chance of spending more when you are hungry than when your stomach is satisfied. Adequate exercise is also a crucial aspect of a healthy lifestyle.


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