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Daily Wellness Checklist

by Dr. Dane Donohue

_____ Did I wake up with "attitude of gratitude" and ask what am I grateful for?

_____ Did I do some light stretching after my shower?

_____ Did I eat a healthy breakfast? (high fiber, low sugar, fresh fruit, good protein)

_____ Did I take my supplements to complement what I don’t get in my diet? (Good Multi, Fish Oil, Vitamin C, Anti-Oxidants, Co-Q-10)

_____ Did I exercise or plan to today? Look at myself naked in the mirror to know why? (20 minutes interval cardio training, 45 minutes yoga or strength training, be mindful of intensity level, push yourself )

_____ Did I eat healthy snacks (Ultrameal, fresh fruit, raw nuts)

_____Did I feed and challenge my brain? Use it or lose it!! (read, crossword puzzle, learn a new skill, teach a new skill, turn off the TV at night, spend time with friends, family, social groups such as reading club, bridge club, community learning center, etc.)

_____ Did I drink 50-70 oz of water? (keep a water bottle with you in the car or at your desk)

_____ Did I practice (4-7-8) breathing? Inhale for a count of 4, hold for a count of 7 and exhale for a count of 8, repeat 5 times. Complete twice a day.

_____ Did I avoid high sugar carbohydrates after 2pm? (anything with flour, refined sugar or high fructose corn syrup)

_____ Did I read at least one food label today and learn from it?

_____ Did I love someone or serve someone or something today?

_____ Did I get 5-7 servings of vegetables in my diet?

_____ Did I eat a healthy dinner with my family if possible? (lean protein with veggies, interact and listen to family)

_____ Did I drink something or do something to sooth my body before sleep? (chamomile or green tea, read something light, practice meditation)

_____ Did I go to bed at a time that will allow me to get 7-9 hours of sleep?

Read this everyday until it become a habit after about 4-6 weeks

Dr. Dane Donohue practices with his twin sister, Dr. Denise Chranowski. They are the founders of the 8 Weeks to Wellness program. They own and operate the Bucks County Wellness Centres soon to be Wellness Center Solutions relocating to 121 Friend Lane in Newtown, PA. www.wscenters.com 215-752-1420

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