Just Do It!!!!
1. Increase Exercise
Start with 15 minutes per day. Try walking - mall walking or around your neighborhood. Use your treadmill! Swim! Play games with your family - don’t’ just watch them - join in!! Join an exercise club. Learn to use weights. Get away from the TV - buy yard games. Play softball. Join a tennis club and get involved in a group. If you own a pool, offer aquacise to your neighborhood and/or friends. Go dancing!!
2. Increase Raw Vegetables And Fruits
Eat at least 5 servings (1/2 cup) each day!! You can reduce your risk for cancer and heart disease considerably by such a simple addition to your diet. Try new fruits or vegetables!! It’s best to eat vegetables raw or steamed lightly. Keep veggies and fruits cut up in the fridge for quick and easy access. In soups, blend things like onions in order to conceal them from little ones!! Look for organic fruits and vegetables as much as possible.
3. Water!! Water!! Water!!
It is important to get sufficient water each day. It makes up 50-60% of our body weight and we loose two quarts of water every day. Water transports nutrients throughout the body and helps maintain body temperature.
4. Eat More Fiber!!
Select foods, which are good sources of fiber, such as whole grains breads and cereals, brown rice, corn, oats and millet. Fiber and bulk are important in the diet and have cleansing affect as they pass through the intestinal tract. Due to peristaltic action of the alimentary canal, fiber moves through the digestive tract and takes out many toxic substances. If these harmful substances are not taken out, disease may result.
5. Reduce Fat!!
Stay out of the fats lane! Do not use hydrogenated anything!! This refined process produces poisonous by-products and depletes vitamin e from the body. Eliminate fried foods. Trim fat off meats. Broil, bake or boil rather than fry. Buy tuna packed in water. Read labels carefully. Use a little water in your wok with vegetables then add a small amount of water.
6. Stay Peaceful - Don’t Get Stresssssed Out!!!
Researchers at the University of Texas point out the when our brains are under stress they manufacture an excess amount of a hormone call ACTH. This hormone inhibits our body’s production of white blood cells. Our immune system is made up of white blood cells to fight for us and are vital in warding off disease. Recognize stress, make a list, talk about it, picture yourself in control, exercise daily, get plenty of rest, eat healthy, and plan relaxing activities.
7. Quit Smoking!!
There are over 36,000 chemicals formed in 950 degree fahrenheit heat at the tip of a cigarette - all poisons - many carcinogenic. Side stream smoke has been shown to contain twice the tar, twice the nicotine and five times as much carbon monoxide as mainstream smoke and those receiving second hand smoke inhale more than twice as long as the people doing the smoking. You may have to put up a fight to quit because smoking is addictive both physically and mentally. Know what it will take. Give it a battle plan. Make a commitment to win. Keep reminding yourself of the benefits of winning.
8. Cut Back On Refined Sugars And Choose Healthy Snacks
Snacking is an American way and can also be a trap! The average American may consume as much as 150 pounds of sugar in one year. This comes out to 1/3 a pound per day. There is no nutrient value to refined white sugar. Not only does white refined sugar require production of insulin, a significant fluctuation in blood-sugar levels, but it also robs nutrients from various stores in our bodies in order to be digested.
