Matt Demko

I will plant an herb garden in my home, workplace, or dorm room.

I will eat a heart healthy diet by adding 2 cup(s) of fruits and vegetables each day to achieve at least 4 cups per day.

I will spend at least 35 minutes learning about water and air quality issues in my area, how they are impacting human and environmental health, and how I can help.

I will visit my nearest farm to find out who produces my food, and will learn about the quality of life of those around the world who produce my food in order to make better choices when I shop.

I will enjoy 2 meal(s) cooked with organic ingredients each day.

I will try a new method of food preparation, such as canning, pickling, or baking bread.

I will spend 120 minutes learning more about renewable energy alternatives (i.e. solar, wind, biomass) in my region.

I will make an appointment for my annual physical.

I will find out who in my state makes decisions that impact the environment and express my support for more environmental actions.

Both systemic and personal sustainability are important! I will develop a plan with my medical professionals to achieve my best health and live my life to the fullest.

I will spend 25 minutes researching toxic chemicals found in cleaning supplies and personal care products and remove them from my home or dorm room.

I will source 2 meal(s) each day from local producers.

I will avoid sending up to .69 lbs (.31 kg) of food waste to the landfill each day by composting my food or learning how to.

I will cook 2 meal(s) with zero-waste each day

I will practice actively listening to a friend, family member, co-worker, acquaintance, or someone who I may disagree with in at least 5 conversations.

Exercise is a great stress blaster! I will exercise for 20 minute(s) each day.

Instead of traveling by plane, I will find an alternative way to accomplish the goals of an upcoming trip (i.e. telepresence, vacation locally).

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

I will avoid sending 5 disposable cup(s) to the landfill each day by using a reusable mug.

I will save up to .21 lbs (.09 kg) of paper per day by switching from one-sided printing to two-sided when I have to print documents.

At least 30% of crops and 90% of flowering plants rely on pollinators to produce fruit. I will spend 60 minutes researching which plants support local native pollinators and plant some in my yard or local community garden.

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

I will enjoy 1 meal(s) each day free of processed foods.

I will switch to washing my clothes in cold water, saving up to 133 lbs of CO2 a month and 1,600 lbs of CO2 over the course of the next year.

I will visit a nearby farm to pick my own fruits and veggies.