Change Life in 90 Days!!
1. For the next 90 days, eat five servings of vegetables every day.
2. For the next 90 days, eat three servings of fruit every day.
3. For the next 90 days, eat from a smaller plate to help control portion size.
4. For the next 90 days, buy 100% natural juices instead of the kind with added sugar and preservatives.
5. For the next 90 days, instead of carbonated drinks, drink water.
6. Create a list of 10 healthy, easy to fix breakfast meals. examples:
a. healthy cereal, non fat yogurt with fruit
b. boiled egg with whole grain toast
7. Create a list of 10 healthy, easy to fix meals which can be eaten for lunch or dinner. examples:
a. stir fry with brown rice
b. salads
c. vegetable soups
d. healthy sandwiches
8. Create a list of 5 healthy, easy to fix snacks. examples:
a. carrot and celery sticks
b. fruit in season
c. dried fruit and nuts
d. fresh salsa with baked chips
9. Use your lists of healthy breakfast meals, lunches, dinners, and snacks in order to plan out your meals for the week ahead of time. Do this for the next 3 months.
10. For the next 90 days, keep a food log. This will help you to identify where you’re deviating from your planned menu, and where you’re consuming extra calories.
11. For the next 90 days, get at least twenty minutes of daily exercise.
12. Walk more
Park further in parking lots
Walk around the mall
Take the stairs
13. Set up a weight chart and post it up in your bathroom. Every week for the next 3 months.
Keep track of the following:
Your weight.
Your percentage of body fat.
Your waist circumference.
14. For the next 90 days, set your watch to beep once an hour, or set up a computer reminder to make sure that you drink water on a regular basis throughout the day.
15. For the next 90 days, calm mind, make it a daily ritual to mediate, pray breath, and visualize day.
Healthy Meals
Salads - lettuce, tomato, beets, cottage cheese, boiled eggs
Soup- chicken vegetable, eat ones with less calories and fat
Fish- broiled with brown rice and vegetable
Grilled Chicken breast- vegetables
Chinese Stir fry, lean meals
Healthy Foods
Fresh fruit and vegetables
Brown rice
Whole grains
Beans and lean meats
oatmeal
Nuts and seeds
Olive oil cold pressed extra virgin
Lean organic meat and eggs
Herbal teas, Sparkling water
Filtered water, lemon water
Soy milk, skim milk
100% Nat. juices
Organic part skim cheeses
Spices
Clean fruit and vegetables well, brush and rinse with warm water, peeling and washing to get wax off.
Avoid all processed foods; white bread, white
pasta, sugar, caffeine, fried foods, candy, soda
excess: fat, salt, dairy, and eggs, take junk food out
of house, over eating causes bloating,
avoid convenient foods.
Make new good habits, Create a new history
eat pure food, high nutrition foods.
Out of the ground the Lord God made every
tree grow that is pleasant to the sight
and good for food. Genesis 2:9
$ Money Ideas
Create a spending plan . Track every cent that you spend for the next 90 days to make sure that you’re sticking to your spending plan.
Search the Internet for frugality tips, choose ten of the tips that you find, and apply them for the next 90 days. Here are some possibilities:
1. Go to the grocery store with cash and a calculator instead of using your debit card.
2. Take inventory before going to the grocery store to avoid buying repeat items.
3. Scale back the cable.
4. Ask yourself if you really need a land line telephone.
5. Consolidate errands into one trip to save on gas.
Keep track of how much money you save over the next 90 days by applying these tips.
1. For the next 90 days, pay for everything with paper money and keep any change that you receive. Then, put all of your change in a jar and see how much money you can accumulate in 90 days.
2. Don’t buy anything that you don’t absolutely need for 90 days. Use any money you save by doing this to do one of the following:
Pay down your debt, if you have any.
Put it toward your six month emergency fund.
Start setting aside money to save for a vacation.
Good Habits
Habits that Will Change your Life
Developing good habits is the basic of personal development and growth.
1. Eat breakfast every day. Breakfast is the more important meal of the day, yet so many people skip it. I like to eat a couple of toasts in the morning along with a fruit beverage.
2. In the next 90 days sleep 8 hours. Sleep deprivation is never a good idea. You may think that you are gaining time by sleeping less, when in reality you are only gaining stress and tiredness. 8 hours are a good number of hours for most people, along with an optional 20 minutes nap after lunch.
3. Avoid snacking between meals. Snacking between meals is the best way to gain weight. If you are hungry, eat something concrete. Unless it is fruit, veggies, or nuts.
4. Eat fish. Fish is rich of omega 3 and other healthy elements. Take fish oil soft gels.
5. In the next 90 days drink one glass of water when you wake up. When you wake up, your body is dehydrated and needs liquid.
6. Keep your body clean. I don’t advise spending your day in front of the mirror, but a minimum of personal care does never hurt.
7. In the next 90 days limit alcohol intake.
8. In next 90 days take the stairs.
9. In the next days 90 days make a commitment to go to church. Gods word gives life!
10. Go get a physical
Productivity Habits
1. Use an inbox system. Make the habit of keeping track of all the ideas and things that comes to mind.
You can use a notebook to do this, and then sync everything on your computer.
2. In the next 90 days prioritize. Make list
3. Plan, but not too much. Planning is important, and you should decide in advance.
4. Waking up early in the morning is a great way to gain extra time. If you are off, sleeping an extra hour is good.
5. Check your email only twice per day. Email can easily become an addiction.
6. Focus on what matters! Eliminate unimportant tasks. Being busy all day does not mean you are doing important stuff.
7. Clean off your desk and room. Having a clear room and desk is important to maintain focus and creativity.
8. Take one day off per week. Instead of working every day. Turn off your computer. Use that time for doing recreational activities like going for a walk.
Personal Development Habits
1. Reading is a good way to keep your brain active.
2. Solve puzzles. quizzes, word games, etc. are all good ways to exercise your brain.
3. In the next 90 days think positively. You are what you think, all the time.
4. In the next 90 days, wait before buying. Waiting 48 hours before buying anything is a tremendous money saver, try it.
Career Habits
1. Start a blog. Blogging is one of the best way to put your word out.
2. Build a portfolio; It is:
a collection of investments, an organized presentation of an individuals education, work samples, and skills, a philosophy of working for several diverse projects directly rather than earning a salary from a regular employer.
3. Look into getting advice for a career change if needed, (less stress) or look for a better job with more money.
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