21 Habits: A Wellness Survival Guide
By Michael Guercio and Tad Mitchell
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21 Habits - Michael Guercio
Thank you to Tad for giving me an opportunity to help others while challenging me to think further outside of the box. Thank you to Renee, Pamela, and Tricia, our editing extraordinaires. Thank you to Doug for your brilliance and artistic vision. A sincere thank you to all of our reviewers for leaving no stone unturned. And a special thank you to my wife and kids for their optimism, patience, and unwavering support.
Michael
Thank you to Michael who patiently educated me in wellness and endured several major directional changes. Thank you to our editors: Renee, Pamela, and Tricia. Thank you to our reviewers. Thank you to Doug who tirelessly worked on iterating the artwork until it was right and did the layout with his special eye for precision. Thank you to all who provided feedback, especially my wife, France, who put all her heart into making this a wonderful product.
Tad
Disclaimer: Information in 21 Habits is for educational purposes only and is not meant to substitute for the advice of a medical professional. You should consult with a health care professional before starting any diet, exercise, or supplementation program.
Text Copyright © 2015 WellRight, Inc. Images from Shutterstock.com.
All rights reserved. No part of this book may be used or reproduced, stored in a retrieval system, or transmitted in any form by any means graphic, electronic, mechanical, photocopying, recording, or otherwise without the prior written permission of WellRight, Inc. Information on where to address inquiries may be found at www.21habitsbook.com.
First Edition
Printed in U.S.A.
ISBN 978-0-9964417-2-8
Information on bulk orders can be found at www.21habitsbook.com.
Dedicated to the healthy person inside of everyone.
Contents
How to Build a Habit
1. Believe It
2. Shrink It
3. Trigger It
4. Prepare for It
5. Track It
6. Be It
The 21 Habits
1. Eat just enough
2. Drink enough water
3. Sleep enough
4. Enjoy fruits and vegetables daily
5. Enjoy beans
6. Enjoy whole grains
7. Enjoy sunshine in moderation
8. Enjoy fats in moderation
9. Enjoy meat in moderation
10. Enjoy dairy in moderation
11. Limit alcohol
12. Limit caffeine
13. Limit sugar
14. Limit deep-fried foods
15. Forgo tobacco
16. Move
17. Strengthen
18. Stretch
19. Be positive
20. Socialize daily
21. Recharge daily
Recipicks
1. Vegetable Soup
2. Stir Fry
3. Fruit Salad
4. Smoothie
5. Beans and Rice
6. Bean Salad
7. Hummus
8. Vinaigrette
9. Mayonnaise
Foreword
Michael Guercio and Tad Mitchell
In today’s world, there is so much information about being healthy that it’s hard to know where to begin. 21 Habits cuts to the core of healthy living, explains exactly where to begin, and gives practical tips on how to succeed. But the best part of 21 Habits isn’t about health at all. It’s about transforming yourself through habits. While habits seem quite simple, they’re more complex than you think. 21 Habits will help you successfully add new habits to your life and become the best version of yourself.
We hope you enjoy the simple beauty of 21 Habits. It’s changed our lives for good, and we hope that it will do the same for you.
How to Build a Habit
You are the sum of your habits. Thus, the only way to change yourself is to change your habits. Initially, it takes some focus and work to build a habit, but once you build a habit (or break a habit), your mind is free to work on something else. You have literally