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10 Must-Have Items On Your Healthy Bucket List | Jovanka Ciares

450 views · Published 10 September 2012 · 3:51 · Indexed 10 October 2026

Channel: Jovanka Ciares · 2012 · People & Blogs

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Do you have a bucket list? How about a list of health/weight loss goals? In my experience, these are the top 10 things everyone should have in their "healthy bucket list" in order to ensure that all other "bucket list" health items get accomplished.

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WARNING: THE INFORMATION PROVIDED IN THESE VIDEOS ARE FOR ENTERTAINMENT AND AS OPINIONS ONLY. ALWAYS CONSULT YOUR PHYSICIAN BEFORE TRYING ANY NEW DIET, WELLNESS OR EXERCISE PROGRAM. SOME OF THE ADVICE HERE MAY NOT BE SUITABLE.
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Have a Raw Food Item at Every Meal 
Although cooking our foods with salt, butter, oil, and herbs can sure make it taste good, it can also suck all the nutrients right out of them.  Some vegetables are better for you when they’re raw.  This gives you more fiber for better digestive help and a lot more vitamins and minerals.  By eating a raw veggie like cabbage, brussel sprouts, or broccoli with every meal, you can drastically reduce your risk for many types of cancer.  If those are too strong for your taste, even eating more leafy greens, avocados, cucumbers, and fruit will help you absorb more nutrients.

Get Enough Sleep
If you live a busy, stressful life, getting enough sleep can be a challenge, but that doesn’t make it any less important.  Poor sleeping habits can lead to mental degradation, heart problems, and a failing immune system.  Do your best to get at least six hours of sleep per night and to maintain regular sleeping patterns so you can recharge.

Greatly Reduce Consumption of the “5 Whites” 
In general when it comes to food, white signifies some form of dangerous ingredient, whether fat, salt, sugar, flour, or even milk.  These foods can clog our arteries, break down our cells, and even cause cancer.  Whenever you can, try to avoid these five risky white foods.

Go “Meatless” at Least Once Per Week
Although protein is good for you, meat, especially red meat, can be high in fat and difficult for the body to digest.  If you can cut down on your meat intake, you’ll have to up the intake of other, healthier foods to make up for it.  By cutting out just one day of meat per week, you can not only save yourself some fat, but you can also cut down on your carbon footprint.

Try One New Vegetable or Fruit Each Week
Because fruits and vegetables aren’t quite as popular as other foods, we often avoid trying new ones.  If you commit to trying one new fruit or vegetable each week though, eventually, you should come across more than a few that you actually enjoy.  This will give you more pleasant sources of the vitamins and minerals your body needs.

Shake Your Booty as Often as Possible
Staying active plays a big role in keeping both your body and mind fit, so find any way you can to get a workout in.  That doesn’t necessarily mean going to the gym or running around the neighborhood.  Your Friday workout could be a night out at the local dance club and your Sunday workout a fun game of tag with the kids.

Indulge in Healthy Snacks Substitutes
If you like having something to crunch on while you work or watch TV, it might be a good idea to have some healthy snack substitutes handy.  Instead of reaching for cupcakes and crackers for instance, try gluten-free cookies or nuts.  Instead of candy or sugary gum, you might satisfy your sweet tooth with the sugars from a juicy piece of fruit.

Eat Your Calories, Don’t Drink Them
The worst thing you can possibly do for your diet is to drink liquids high in sugar, like soda, milkshakes, beer, or hard alcohol.  These drown your body with sugars and fats that go straight to your curves without adding any nutrients.  

Stretch Daily
Staying flexible gives you a wider range of motion, better balance, and healthier muscles, bones, and joints.  Try starting a stretching routine in the morning, before and after your workouts, or at night after dinner.  Yoga is a great way to work on both your strength and your flexibility.

Spend Time Every Day in a Contemplative Practice of Your Choice
While you may not believe that the health benefits of prayer and meditation are due to divine intervention, you can certainly admit that taking some time to calm down, focus, and just relax can be very good for your mind and body.  Stress can make you tired, irritable, and lead to serious health complications, so taking time each day to meditate, in whatever way you choose to, will make all your other healthy bucket list items that much more effective.  Even if you can only incorporate one or two of your healthy bucket list items into your life at first, make sure one of them involves some form of stress reduction.

Inspired by my mentor +Kris Carr

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