Week Nine - Eat a High-Protein Diet

Be sure to include a good protein source at every meal, such as meat, fish, eggs, dairy, whey protein or beans. Protein is an extremely important nutrient for weight control. It's a nutrient that must be consumed every day to meet your body's needs and to perform the following roles:

• Increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness. And, also raises your metabolic rate and helps you retain muscle mass during weight loss.
• Increases muscle mass and, combined with resistance training, reduces muscle loss during aging.
• Enhances vitality. Some proteins help deliver important molecules where they're needed. For example, the protein hemoglobin carries oxygen to your body's cells.
• Repairs muscles, bones, skin and hair. These tissues are continuously repaired and replaced with new protein.
• Allows cells and organs in your body to communicate with each other.
• Improves digestive enzymes. Most enzymes are proteins, and the thousands of chemical reactions that take place throughout your body are driven by them.

• Physical Wellness
• Emotional Wellness
• Intellectual Wellness
• Environmental Wellness
• Spiritual Wellness
• Social Wellness

During Week 9 your goal is to incorporate the six dimension of wellness into your daily routine.

• Practice meditation- The water meditation is an excellent relaxation and goal setting technique.
  

• Listen to classical music - From pain management to improved sleep quality, listening to classical music has both mental an physical benefits.
  

• Practice positive thinking - Condition yourself to experience random moments of positively. Link music and daily activities with positive thoughts and feelings. For example, close your eyes and visualize your favorite place and people you love.
  

• Practice gratitude - Gratitude is when we feel or express thankfulness for the experiences we have with people and things during our daily activities. When we are grateful for the little things in our day-to-day lives, we find more meaning and satisfaction in our lives.
  

• Practice deep breathing - Your breath is a powerful tool to ease stress and make you feel less anxious. Take a deep breath in and let it out fully. Notice a difference in how you feel.

• Listen to your body & slow down - Listen more carefully to your body's needs. If you're feeling tired, slow down or stop what you're doing. Reduce long hours at work. If you need a nap, take it.