James Ryan

I will reduce food waste and save money by planning a weekly menu, only buying the ingredients I need.

I will develop a plan with my medical professionals to achieve my best health and live my life to the fullest.

I will enjoy 1 meatless meal(s) per day.

I will save up to 8 gallons (30 L) of water each day by turning it off while brushing my teeth.

I will make an appointment for my annual physical.

I will save up to 20 gallons (75 L) of water each day by taking 5-minute showers.

I will adopt a diet free of refined sugars, which eliminates sweetened beverages, candy, and processed foods.

I will use a reusable bottle and stop purchasing bottled water, saving 2 disposable plastic bottle(s) a day.

I will exercise daily for 30 minute(s) per day for two weeks.

I will commit to getting 30 more minute(s) of sleep each night to achieve at least 7 hours per night.

I will write down three things every day for two weeks that I am grateful for, or send one email every day thanking or praising someone.

I will eat a heart healthy diet by adding 4 cups of fruits and vegetables each day to achieve at least 4 cups per day.

I will get my Core Four Biometrics tests (blood pressure, cholesterol, blood sugar and BMI).