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While it takes 21 days to form a habit, it also takes 21 days to break a habit. So why not spend the next 21 days taking my challenge for a healthier and happier you! A better way to create new habits is to use the Habit Worksheet to let old habits go and successfully adopt new ones.

Start a New Habit for the next 21-day: 

• Eat protein: Try to focus on moderate to high plant or animal protein. Eat a variety of poultry, seafood,  beef, and  pasture raised eggs …grass-fed if possible. For vegetarians, you can substitute beans and legumes, black beans, white beans, lentils, chickpeas, hummus, and green peas.
• Eat vegetables: Eat as many and as much fresh or frozen vegetables you want. Go organic if you can.
• Eat fruit and fruit juices: If you are trying to lose weight, limit your intake. Go for organic juices. Non-blends with no added sugars. It’s better if you juice it yourself.
• Take an Organic Omega 3 Fish Oil.  Omega-3 fatty acids reduce pain and swelling, and also prevent the blood from clotting easily. 
• Cook with high-quality oils. Good oils are avocado oil and organic extra virgin olive oil. Avoid corn, cottonseed, canola, peanut, soybean, rice bran, and wheat germ oils. Avoid any foods made with these oils, and stay away from partially hydrogenated oils as well. 
• Sea salt: Do not use iodized salt. Go for unrefined sea salt. A good sea salt should be coarse and grey in color like Celtic Sea salt. Please refer to the Fitness-305.com Green Food List for more better food choices.  

Break an old habit for the next 21-days.

• No dairy: This includes milk, butter, cream, yogurt, ice cream, and cheese. This is just for 21 days. Slowly bring them back into your diet as your digestive system adjusts. Try Oat Milk or Almond Milk as an alternative.
• No starches: This includes corn products, white potatoes, rice, and bread. Try cauliflower by processing it and spicing it up.
• No processed foods: If it comes in the freezer section or in a box, don’t eat it. Whenever food is refined or processed, the natural fiber is taken out of it. Fiber is a type of carbohydrate that the body can’t digest. Fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check. Avoid all nitrates that can be found in bacon and sausage. Grass-fed and without nitrates is best.
• No grains: Not even corn. Wheat has gluten and all grains have a very high glycemic index – which means that these foods carry sugar too rapidly into the bloodstream, causing a spike and a crash.    The only exceptions are brown rice, oatmeal, and quinoa. 
• No alcohol: Avoid booze completely during the challenge. Beer and wine will taste that much better after 21 days. (Alternatively, have alcohol one night a week only and aim for organic beer or wine if possible).

Learn how to make lasting changes in your life with fitness-305.com's proven methods for building healthy habits and routines.