June 10, 2015 | by Masumi Goldman
75 Tips for Your Wellness Journey

Wellness is not just about the weights you lift or the food you eat or the number staring back at you on the scale. Wellness is a state of being that reflects your health in various areas of your life— food, fitness, flexibility, sleep, spirituality, relationships, etc. In order to inspire you to continue on your lifelong wellness journey, we have created a list of 75 tips to help you live a healthy life. Enjoy!


  1. Automate your breakfast. Think of a few different healthy breakfasts that you enjoy, and plan to eat one of those pre-selected meal ideas each day. By doing this, you will always start the day on the right foot.


  1. Exercise, even if you only have 10-15 minutes. Baby steps count and add up over time.


  1. Limit your TV watching time to 1 hour per day.


  1. Cook your own food, take-out less.


  1. Wash, chop and store your vegetables in the refrigerator so that they are ready to eat. Healthy meals are much easier to create when all of the prep work is done ahead of time.


  1. Commit Sun Salutation A to memory so you always have a portable yoga sequence.


  1. Develop a relationship with a doctor when you are healthy and feeling well. If you become sick, you will be grateful to have a healthcare professional that already knows who you are.


  1. Get up from your desk once an hour to move or stretch.


  1. Keep an extra pair of sneakers in the trunk of your car so you always have an option to go for a quick power walk.


  1. Set a daily intention. Move through each day with purpose.


  1. Carry your own pen— especially during flu season.


  1. Get enough sleep.


  1. Shop the perimeter of the supermarket for fresh, whole foods.


  1. Look for foods in their most natural form. (Veggies instead of veggie chips; fruit instead of fruit juice)


  1. Replace all sweetened beverages with unsweetened tea or fruit-infused water.


  1. Create a positive affirmations practice. You ARE on a healthy path. You ARE worth the effort.


  1. Schedule your exercise session the way you’d schedule an appointment. Take it seriously, and don’t cancel!


  1. Turn off all text notifications on your phone to increase productivity and create more free time in your day.


  1. Eliminate refined sugar and flour from your diet.


  1. Start a meditation practice to lower stress levels.


  1. Get some fresh air, even if the weather isn’t ideal. It’s amazing what it can do to change your mood and clear your mind.


  1. Do something for yourself each day that is purely for pleasure. Maybe it’s a hot bath, or maybe it’s curling up with a good book. Just find something that brings you joy, and do it.


  1. Set a cut-off time each evening for electronics. Unplug from it all, and wind down. It will still be there tomorrow!


  1. De-clutter your bedroom to create a peaceful environment for sleep.


  1. Eat mindfully— sit down at a table to eat your meals. Focus on your food, not on your phone, computer or TV.


  1. Keep a food journal if you find yourself mindlessly eating throughout the day. If you must commit it to paper, you will feel accountable.


  1. Call a friend. Make an effort to keep in touch with the people that you care about. You need a strong support system.


  1. Find time to give thanks for all of the good things in your life. Maybe even start a gratitude journal.


  1. Get the most out of your day by making a to-do list. Live intentionally!


  1. Take care of your skin. Wash, moisturize, and protect it with sunscreen.


  1. Take photographs to track your progress. It doesn’t matter if you’re on a yoga journey, a weight loss journey, or a muscle-building journey. It’s hard to see the changes on a day-to-day basis, but weekly photographs will help you record the progress.


  1. Don’t forget to floss your teeth.


  1. When eating out, share an entrée or choose an appetizer as your main meal. Portion sizes tend to be large at restaurants.


  1. Chew your food thoroughly. Digestion begins in the mouth!


  1. Stop obsessing over the number on the scale. You already know when you’ve been eating well and taking care of yourself. You don’t need a machine to confirm what you already know.


  1. Get familiar with the Clean 15 and Dirty Dozen so you can make smart decisions in the supermarket.


  1. Adopt an active lifestyle. Going to the gym is just a small fraction of the day. It matters how you live when you’re not officially exercising. Take the stairs. Go for walks. Park your car in the back of the lot.


  1. Cut out the processed food/snacks from your diet.


  1. Listen to your body, and don’t ignore the signals. Sometimes, your body will tell you to move, other times it will tell you to sleep, or heal, or even see a doctor.


  1. Try different types of workout programs to keep your exercise regimen fresh and interesting.


  1. Wake up at the same time each day to stabilize your circadian rhythm.


  1. Find a fitness/yoga/wellness support system on social media. A community of like-minded people will keep you inspired.


  1. Use a cold-pressed oil (such as olive oil) to prepare meals. If you plan to use canola oil, make sure it’s organic and expeller-pressed. Many canola oil products have been bleached, deodorized and extracted with chemical solvents.


  1. If you have a chocolate craving, choose a small piece of good quality, dark chocolate (greater than 70% cacao) instead of milk chocolate.


  1. For optimal gut health, include fermented foods in your diet, which have a probiotic effect: miso, natto, sauerkraut, tempeh, natto, kimchi, etc.


  1. Choose wild-caught fish over factory-farmed fish.


  1. Reduce your caffeine intake, particularly in the afternoon and evening when it can affect your ability to fall asleep at night.


  1. Challenge your mind. Stay sharp.


  1. Get out of your comfort zone. Try something that scares you a little. How about a handstand?


  1. Save sweets for special occasions—maybe as a treat on Friday night or at a gathering or event. If you must have dessert every night, choose fruit.


  1. Check your bedroom for lit-up digital displays on alarm clocks and electronics.  Keep these displays covered at night, as the small amount of light thrown off by these devices can affect the quality of your sleep.


  1. Make portion control easier by eating off of smaller plates.


  1. Each time you shop, buy a vegetable that you don’t usually choose at the grocery store. Gain exposure to nutrients and flavors that you typically don’t get!


  1. Take your shoes off at home to avoid tracking in pesticides, fertilizers, allergens and germs.


  1. If you carry a purse, keep it off of kitchen counters, dining tables, and other food preparation areas. The bottoms of purses are often places that harbor bacteria, as a result of being placed on floors of public places.


  1. For natural remedies for a number of minor ailments, consider using essential oils instead of over-the-counter pills.


  1. Get a massage.


  1. Looking for natural relief from allergies or sinus problems? Try rinsing your nasal passages with a Neti pot.


  1. Wash your hands often to avoid getting colds.


  1. If you don’t have time to put on your workout gear, do a few sets of push-ups.


  1. Practice deep breathing techniques to alleviate stress.


  1. Carry your own healthy snacks from home rather than shopping at the convenience store when you are famished.


  1. Listen to a Yoga Nidra guided meditation to experience deep relaxation and stress relief.


  1. For the greatest nutritional benefits, replace whole grain products with actual whole grains (ie, barley, whole oat groats, brown rice, millet).


  1. Ramp up the number of green vegetables in your diet by making green smoothies in the morning.


  1. Read fitness and wellness blogs or subscribe to a couple of health magazines to stay motivated and inspired.


  1. If you train hard, remember to include a day of rest. Rest does not mean that you have to give up all forms of activity. Try a restorative yoga class or go for a leisurely walk.


  1. Find a workout buddy that will keep you accountable. Even if you’d rather exercise alone, find a friend that you can text or e-mail each day with a workout update. Having to report to someone on a daily basis will help you stay on track.


  1. If you are intimidated to attend a group fitness class or a group yoga class, hire a personal trainer or a yoga instructor to work with you for a few sessions.


  1. Good health is easiest to achieve when everybody is on board. Include your family in your wellness journey. Allow your children to help you prepare a healthy meal. Encourage your family to join you for yoga, biking, jogging, etc.


  1. Practice the Confucian teaching of “Hara hachi bu” and eat until you are 80% full. The goal is to be satisfied, but not stuffed to the gills.


  1. Create a playlist of music that motivates you to move your body.


  1. If you don’t have time to exercise at a gym or yoga studio, invest in a few good exercise DVDs or an online membership to take fitness/yoga classes.


  1. When you don’t feel like exercising, tell yourself that you can stop after 10 minutes. Chances are, you won’t stop once you get started.


  1. Consistency matters. Your wellness journey will reflect what you do on a regular basis, not what you do once in a while. Commit to just a couple of healthy lifestyle changes first, and make sure you can incorporate them into your life before adding more changes.


  • Lynn Lagerstrand-Hinderle

    Hi Masumi,

    This is amazing! So good to read over and over again, and/or just take one at a time to incorporate a healthier lifestyle. Thanks for posting.

    Also, just want to encourage you in your walk of faith in God for healing for your daughter.

    Much love and prayers,


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