A higher quality of life!

The Basics



       How much Sleep do I need? 

Newborns: 14-17 hours per night

Children/Teens: 8-10 hours per night

Adults:  7-9 hours per night

Most ages try to survive on less sleep than recommended. No wonder we find life riddled with anxiety and lack of motivation. Work on getting your suggested hours of sleep and see if you can handle the world more readily.  



 USDA's Dietary Guidelines

  1. 5-13 servings per day of fruits and vegetables. (Look up serving sizes)
  2. Cut saturated and trans-fats from your diet (cakes, cookies, pies, crackers, snack foods)
  3. At least 64 ounces of water per day

Our society is one of ever increasing obesity with the ramifications of diabetes, high cholesterol, high blood pressure  depression, anxiety and other medical issues.  

Proper nutrition is vital.



 Department of Health and Human Services recommends:

150 minutes of moderate exercise per week (Approx. 21 minutes every day)

Aerobic exercise, maximum heart rates, weight training, flexibility, warm ups, cool downs, reps, and sets. Whose tired just reading that list?


Keep it simple.  Go for an evening stroll after dinner tonight. Then go again tomorrow night. Then go the next and then the next after that. 

We just need to wiggle and move more.