By Natasha Turner, ND

During a recent talk Sam Graci, creator of Greens+, stressed that it is not knowledge that ensures good health, but action. Think about it—how many diet or self-help books have you read but never applied the principles to your daily life? Or worse, how many have you purchased and never opened?

There is a plethora of theories, guidelines and information sources surrounding the nutrition and wellness industry. Sometimes it seems as though the more you read, the more confused you become. But the basic principles of healthy living are not rocket science. The baby steps taken today may result in giant leaps in your wellness in the future. This is the premise behind our SPTS Daily Checklist—as your score climbs a little higher, so does your potential for aging well. You just have to implement a plan.

We all want a quick fix for better health, weight loss and more energy. Truestar provides you with a road map to wellness, but if you are not yet on the road to health, begin with this sample of a healthy day to get you moving. You can tweak the hours if you need to, just use this as a guide. Remember, as Alison Greiner, our Attitude specialist says, “If you fail to plan, you plan to fail.”

6:30 – 7:00 am
Drink two cups of warm water with lemon each morning. This simple habit increases the flow of digestive juices, helps to cleanse the body and resets our pH balance, making us less acidic, which helps reduce the risk of disease. If you have sugar or carbohydrate cravings, add 1 tsp. of glutamine powder into the water.

7:00 – 7:30 am
Do 20 to 30 minutes of exercise. Check out one of our 20-minute workouts if you are short on time.

7:30 - 7:45 am
Enjoy a smoothie each morning during the work week for breakfast. In a blender, combine protein powder, 2 tbsp of ground flaxseed, plain organic yogurt and lecithin with some berries and water. Drink it on your way to work if you need to. Meet your basic supplement needs effortlessly by taking TrueBASICS too.

During your day

• Have a snack that contains protein at mid-morning and mid-afternoon each day. Pack two snacks and a lunch for the office each day. Great snacks include an apple with some almonds, a boiled egg, tomatoes with balsamic dressing and a piece of feta cheese, hummus with veggie sticks, or a piece of string cheese. Complete the Truestar Nutrition Profile for good choices for your lunch.
• Keep a 1.5 L bottle for water on your desk and fill it each morning, keeping in mind that you should finish it by the end of the day. Fill a thermos or a nice tea pot with hot water, put in three or four green tea bags and let it steep. Drink the tea throughout the day in addition to your water. Sam Graci says that green tea should steep at least an hour to allow the active ingredients to reach full potency.

6:00 – 8:00 pm
Eat your hormonally balanced dinner before 8 pm to avoid weight gain; earlier is better.

9:30 – 10:00 pm
Spend some time alone, even if it is just 10 minutes, to breathe deeply, meditate, ponder, review your goals or write in a journal to wind down before bed and collect your thoughts.

10:30 – 11:00 pm
For proper rest and melatonin and growth hormone release, try to go to bed by 11 pm. Use our sleep tips to optimize your sleep and always be sure to sleep in complete darkness.