50 behaviors for the attainment of optimal health:

1. Biggest Meal in the AM, Smallest in the evening (last meal)
   
2. Eat smaller, more frequent meals (every 2.5 – 3 hours)
   
3. Eat Majority of Carbohydrates in the AM (moderate carbs post workout)
   
4. Drink at least 12 8oz glasses of water a day (generalization)
   
5. Eat an adequate amount of protein everyday (dairy, meats, beans, etc.)
   
6. Move as often as possible!
   
7. Eat “Naked Foods” like fruit, dairy, vegetables, etc.
   
8. Avoid processed foods (canned foods, breads, etc.)
   
9. Avoid high glycemic carbohydrates (sugar, cornflakes, instant potatoes, etc.)
   
10. Bring your own food to dinner (i.e. KNOW what you are eating. KNOW how many calories are in your food.)
    
11. Do not eat within two to three hours of going to bed
    
12. When Scheduled – Schedule!
    
13. If you fail to Plan – Plan to fail!
    
14. Learn HOW to eat
    
15. Exercise every day
    
16. Quit tobacco
    
17. Minimize consumption of alcoholic beverages
    
18. Check your blood pressure every week
    
19. Check your cholesterol
    
20. Check your blood sugars
    
21. Get an annual physical from your doctor
    
22. If you are female and over 40, get a mammogram
    
23. If you are female, follow your doctors recommendations on pap smears
    
24. If you are male and over 50, have your prostate checked
    
25. If you are over 50, get a screening colonoscopy
    
26. Have your doctor do a coronary risk profile
    
27. Visit your dentist for a exam and cleaning every six months
    
28. Floss daily
    
29. Brush your teeth after each meal
    
30. Eat your fruit and vegetables
    
31. Limit your eating out to once or twice a week
    
32. Avoid liquid calories (pop, alcohol, “health” drinks such as Gatorade©)
    
33. Wash your hands frequently throughout the day
    
34. Wear your seatbelt every time you get in a car
    
35. Wear a helmet while riding a bike, 4-wheeler, snowmobile, or motorcycle
    
36. Wear sunscreen when exposed directly to the sun for any length of time
    
37. Sleep at least six hour a night
    
38. Practice stress reduction
    
39. Spend quality time with loved ones and children
    
40. Watch less than one hour of television a day
    
41. Play with animals when you have the opportunity
    
42. Go for a hike (spend time outside)
    
43. Practice spiritual routines (pray, meditate, go to church)
    
44. Join a health club or an accountability group
    
45. Drive the speed limit
    
46. Be in a hurry for nothing!
    
47. Be wise with finances – do not live beyond your means
    
48. Treat your co-workers with the utmost respect
    
49. Take your vitamins and minerals as recommended by your doctor
    
50. Be sure you are up to date with your immunizations
    
51. Listen to your mother