A Good Night's Sleep

• Read A Good Night's Sleep - 127 pages
• Sleep 7 - 9 hours each night.
• Time begins when you get into bed and ends when you get out.

Attitude Of Gratitude

• Record and think about one aspect of life you are grateful for each day.
• Express gratitude to others verbally or in writing.

Beat The Heat

• Stay hydrated. Drink at least 40 ounces of water each day.
• Recognize the signs and symptoms of heat-related illnesses and monitor those at high risk.

Benefits Of Beans

• Add 1/4 cup of beans (2 ounces) to any meal each day. Enjoy all beans any way you want - bean dips, bean soups, beans in salads, beans in chili.
• Drink at least 40 ounces of water each day.

Be Ready

• Improve emergency tools, kits, supplies, or action plans each day.
• Review an aspect of emergency planning or preparation.

Boston Marathon FC

• Exercise-at least 30 minutes, 5 days per week
• Sleep-at least 7-9 hours, 5 nights per week
• Hydrate-drink at least 5 cups of water, 5 days per week
• Nutrition-eat at least 2 servings of fruit and 3 servings of vegetables, 5 days per week

Brighten Your Smile

• Brush correctly twice each day.
• Floss properly once each day.

Calories Count

• Eat at least 2 servings of fruits each day.
• Eat at least 3 servings of vegetables each day.

Catch The Waves

• Protect your ears and hearing. Learn which noises can cause damage.
• Wear ear protection when you are involved in a loud activity.
• If needed, complete or schedule a hearing evaluation with an audiologist.

Color Your Plate

• Eat at least 2 servings of fruits each day.
• Eat at least 3 servings of vegetables each day.

Color Yourself Calm

• Color as a part of your effort to increase mindfulness.
• Improve and expand other mindfulness activities of your choice.

Common Cents

• Record daily expenses and find new ways to save. Build a six-month emergency fund.
• Read The 10 Steps To Financial Wellness - only 135 pages.

Daily Defense

• Begin or maintain taking a high quality multivitamin-mineral supplement daily per doctor’s advice to protect your health or eat 3 servings of fruit and 4 serving of vegetables daily.
• Drop an unhealthy habit to help pay for a multivitamin-mineral supplement or healthy food.

Drive Alert

• Buckle up and ensure all passengers are properly secured each vehicle trip.
• Protect lives by never texting or talking on the phone while driving. Speak out if your driver is distracted.

---

The right kind of wellness works!

---

Defy Gravity

• Take a standing break at least once an hour during your workday.
• Obtain at least 30 minutes of activity daily.

Eat For Health

• Eat at least two servings of fruit and three servings of vegetables each day.

Eat Right For Life

• Eat two servings of fruit and three servings of vegetables each day.
• Drink 40 ounces of water each day. Make water your beverage of choice.
• Read Dr. Kulze's Eat Right For Life book - only 117 pages.

Eat For Energy

• Exercise at least 30 minutes day.

Eye On Health

• Help avoid eyestrain by following the 20-20-20 rule during workday.
• Complete or schedule a comprehensive exam with an eye care professional.

Fitness That Works

• Enjoy 30 minutes of exercise each day.
• Read Fitness That Works, 141 pages.

Flab On Fire

• Exercise at least 30 minutes each day.
• Find new opportunities to add physical activity into your daily routine.

Fun In The Sun

• Drink at least 5 cups (40 oz.) of water each day and
• Be summer-safety conscious when you’re having fun in the sun!

Go Nuts

• Snack on 1 ounce of nuts each day. If you are allergic to nuts or seeds, snack on fruits or vegetables.
• Include a wide variety of nuts to ensure maximum health benefit.

Grand Teton FC

• Exercise-at least 30 minutes, 5 days per week
• Sleep-at least 7-9 hours, 5 nights per week
• Hydrate-drink at least 5 cups of water, 5 days per week
• Nutrition-eat at least 2 servings of fruit and 3 servings of vegetables, 5 days per week

Healthy Breakfast Club

• Enjoy a healthy breakfast each morning at the same time during month.
• Eat any variety of whole grains, fruits, vegetables, lean meat, or low-fat dairy products.

Healthy Lunch Club

• Eat at least one serving of fruit and one serving of vegetables for lunch.
• Determine the caloric content of a serving of food consumed during the day.

Healthy Dinner Club

• Enjoy a healthy dinner with correct portion sizes each evening.
• Eat any variety of whole grains, fruits, vegetables, lean meat, or low-fat dairy products.

Healthy Directions

• Read Dietary Guidelines For Americans
• Exercise at least 30 minutes, five days per week
• Eat at least two servings of fruit and three servings of vegetables, five days per week

Iditarod FC

• Exercise-at least 30 minutes, 5 days per week
• Sleep-at least 7-9 hours, 5 nights per week
• Hydrate-drink at least 5 cups of water, 5 days per week
• Nutrition-eat at least 2 servings of fruit and 3 servings of vegetables, 5 days per week

Indy 500 FC

• Exercise-at least 30 minutes, 5 days per week
• Sleep-at least 7-9 hours, 5 nights per week
• Hydrate-drink at least 5 cups of water, 5 days per week
• Nutrition-eat at least 2 servings of fruit and 3 servings of vegetables, 5 days per week

Ironman Triathlon FC

• Exercise-at least 30 minutes, 5 days per week
• Sleep-at least 7-9 hours, 5 nights per week
• Hydrate-drink at least 5 cups of water, 5 days per week
• Nutrition-eat at least 2 servings of fruit and 3 servings of vegetables, 5 days per week

Keep Food Safe

• Clean - Wash hands and surfaces often
• Separate - Don’t cross-contaminate
• Cook - Cook to the right temperature
• Chill - Refrigerate promptly

Laughter: The Best Medicine

• Create an environment where you and another individual can share a good laugh.
• Record positive experiences for your own future reference.

Less Is More

• Make half your lunch or dinner plate fruits and vegetables.
• Drink 40 ounces (5 cups) of water each day. Make water your beverage of choice.

Le Tour de France FC

• Exercise-at least 30 minutes, 5 days per week
• Sleep-at least 7-9 hours, 5 nights per week
• Hydrate-drink at least 5 cups of water, 5 days per week
• Nutrition-eat at least 2 servings of fruit and 3 servings of vegetables, 5 days per week

Mind Body Spirit

• Read Mind Body Spirit book - 150 pages
• Spend 20 minutes each day improving one of the bonds of optimal wellness

Maintain - Don't Gain

• Maintain or reduce your waist and hip measurements or
• Maintain or reduce your weight.

Mission To Mars FC

• Exercise-at least 30 minutes, 5 days per week
• Sleep-at least 7-9 hours, 5 nights per week
• Hydrate-drink at least 5 cups of water, 5 days per week
• Nutrition-eat at least 2 servings of fruit and 3 servings of vegetables, 5 days per week

Mount Everest FC

• Exercise-at least 30 minutes, 5 days per week
• Sleep-at least 7-9 hours, 5 nights per week
• Hydrate-drink at least 5 cups of water, 5 days per week
• Nutrition-eat at least 2 servings of fruit and 3 servings of vegetables, 5 days per week

Organize & Rejuvenate

• Spend at least 15 minutes each day organizing part of your world.
• Take actions to rejuvenate your health and happiness.

Perfect Beverage

• Drink at least five cups (40 ounces) of water each day.
• Reduce or eliminate the consumption of all sugary drinks.

Personal Health Record

• Collect health information about yourself each day to place into a PHR.
• Talk to your doctor, other health care provider, or health plan and see if they can help you find or set-up and use a PHR.

Project Zero

• Maintain or reduce weight or measurements.
• Share an act of kindness daily.

Power Of Music

• Listen to and enjoy music for at least 30 minutes each day.
• Make new and different varieties of music a part of your life.

---

Less is more for busy adults.

---

Real Food

• Eat two servings of fresh fruit and three servings of fresh vegetables each day.
• Limit consumption of foods from a box, can, bag, bottle, or package that contain more than five ingredients listed on the label.

Read The Label

• Read the Nutrition Facts on the package of the food item you buy or eat.
• Choose healthier foods by comparing food labels when buying food and planning meals.

Record Your Life

• Journal for about 20 minutes each day.

Rest & Relax

• Rest & Relax for 20 minutes each day. View DVD as often as desired.
• Enjoy 7 - 9 hours of sleep each night.

Road To Resilience

• Improve a resilience strategy of your choice each day. One will be given each day.
• Rebound from a previous setback or challenge.

Road To Wellness

• Take a healthy action each day to stay on your road to wellness.
• Read Dr. Seaward’s The Road To Wellness book.

Safety First

• Buckle up and ensure all passengers are properly secured each vehicle trip.
• Maintain or adopt important safety behaviors at home, work, and play.

Scrub-A-Dub

• When washing your hands, scrub with soap lather for at least 20 seconds.
• Encourage co-workers, family, and friends to increase their level of hand cleanliness.

Self-Care Essentials

• Take a positive self-care action each day. Exercising and eating right always count.
• Read Self-Care Essentials - only 130 pages.

Skin You're In

• Protect and care for your skin.
• Drink at least 40 ounces of water (5 cups) each day.

Smart Money

• Record daily expenses for one month.
• Build or maintain an adequate six-month emergency fund.
• Review financial information based on where you are in life.

Snack Attack

• Enjoy a smart snack midmorning and midafternoon.
• Reduce or eliminate the consumption of snack foods that are rich in sugars and refined carbohydrates.

Soup Of The Day

• Add a healthy soup to any meal each day.
• When eating out ask for broth-based soups with vegetables.

Spiritual Wellness

• Include or increase spiritual enhancing activities like mediation or prayer into your daily routine.
• Live each day in a way that is consistent with your values and beliefs.

Spice It Up

• Reduce dietary intake of salt.
• Add flavor by using a variety of spices and herbs each day in recipes.

Step To Health

• Take the minimum number of daily steps or
• Exercise for at least 30 minutes each day.

Stop Stress Now

• Complete one stress management activity of your choice each day.
• Access MyStressTools online and maximize the resources available.
• Read Stop Stress This Minute - 135 pages.

Stressed Or Desserts

• Engage in actions that will help you better manage personal stress each day.
• Enjoy a small portion of a healthy dessert.

Stretch To Health

• Perform a comfortable stretching or strengthening exercise each day.
• Exercise at least 30 minutes each day - stretching and strengthening time counts.

Super Salads

• Enjoy at least one cup of a healthy salad each day at any meal. When eating out, include a salad with your meal.

Supremely Happy

• Engage in meaningful happiness each day.
• Adopt or repeat a happy habit of your choice each day.

Test Your Rest

• Sleep 7 - 9 hours each night.
• Time begins when you get into bed and ends when you get out.

The Cure

• Read two chapters per week in The Culprit & The Cure.
• Take healthy actions each day based on what you read.

Train Your Brain

• Train your brain for at least 20 minutes each day.
• Cognitive fitness activities may range from pleasure reading to acquiring new skills and knowledge.

Unplug & Rewire

• Replace at least 30 minutes of unproductive screen time with at least 30 minutes of exercise.
• Rewire and reconnect to good habits.

Volunteer For Health

• Volunteer at your local school, community center, church, hospital, or charity for at least 10 hours during this month.
• Share your volunteering experiences with others.

Warrior Wellness

• Choose any small and easy health behavior to adopt, improve, or maintain and track your progress each day. This is wellness your way!

Weigh Less For Life

• Implement one of Dr. Ann’s eating tips each day.
• Read Dr. Ann’s Weigh Less For Life book.