More and more research is showing that the key to lifelong good health is what experts call ‘lifestyle medicine’ — making simple changes in diet, exercise and stress management. To help you turn that knowledge into results, we’ve put together this manageable list of health and wellness action steps.Think positive and focus on gratitude: Research shows a healthy positive attitude helps build a healthier immune system and boosts overall health. Your body believes what you think, so focus on the positive.Eat your vegetables: Shoot for five servings of vegetables a day — raw, steamed, or stir-fried. A diet high in vegetables is associated with a reduced risk of developing cancers of the lung, colon, breast, cervix, esophagus, stomach, bladder, pancreas and ovary. Set a ‘5-meal ideal’: What, when and how much you eat can keep both your metabolism and your energy levels steadily elevated, so you’ll have more all-day energy. A "5 meal ideal" will help you manage your weight, keep your cool, maintain your focus and avoid cravings.Exercise daily: Did you know that daily exercise can reduce all of the biomarkers of aging? This includes improving eyesight, normalizing blood pressure, improving lean muscle, lowering cholesterol and improving bone density. If you want to live well and live longer, you must exercise! Studies show that even 10 minutes of exercise makes a difference — so do something! Get at good night`s sleep: If you have trouble sleeping, try relaxation techniques such as meditation and yoga. Or eat a small bedtime snack of foods shown to help shift the body and mind into sleep mode: whole grain cereal with milk, oatmeal, cherries or chamomile tea. Check your food’ tude: What we eat and how we feel are linked in very complex ways. A healthy approach to eating is centered on savoring flavor, eating to satisfaction and increasing energy, rather than focusing on weight. Check your balance of low-calorie foods, nutrient-dense foods (providing many nutrients per calorie), and foods that are calorie dense but nutrient poor. Eat like a kid: If adding more fruits and vegetables sounds ominous, look to “finger food” versions that preschool kids love — carrot and celery sticks, cherry tomatoes, broccoli florets, grapes, berries and dried fruits. All are nutritional powerhouses packed with antioxidants.Be a picky eater: Limit saturated fats and Trans fats, and aim to eat more foods rich in anti-inflammatory omega-3 fatty acids to cut your risk of cardiovascular disease and maybe even improve depressed moods. The equivalent of just 1 gram of EPA/DHA (eicosapentaenoic acid/docosahexaenoic acid) daily is recommended. Use foods over supplements: Supplements are not a substitute for a good diet. Although many health experts recommend taking a multivitamin and mineral supplement that provides 100 to 200 percent of your recommended daily value, each and every supplement should be carefully evaluated for purity and safety.Get satisfaction: Both eating and physical activity are fun, sensory experiences! In both, aim for pleasure — not pain. Pay attention to the nutritional value of the foods you choose to eat, as well as your sense of satisfaction, relaxation, tension, exhilaration and fatigue when you sit down to eat.