We cannot deny that looking and feeling young is very important.
...Some people go to great lengths to keep looking young.
But staying youthful is not that difficult......
This is why in today's new letter I will give you a few tips to help you maintain your youth.
First and probably the most important is to exercise daily. It may seem like this is the answer for everything and quite frankly it probably is.
Second: Manage your stress levels-Massage is a good way to do this. [(You can book one here.)
Chronic stress has been shown to affect telomere length which is a key indicator of premature aging.
Third: Be sure these foods make their way into your grocery cart, often!
A variety of fruit - especially berries, apples, red grapes, cherries, oranges, and plums.
A variety of vegetables - especially dark leafy greens, red onions, tomatoes, broccoli, Brussels sprouts, red/orange/yellow bell peppers and Okra.
There are some stories that suggest that part of Cleopatra's secret of maintaining her youth like beauty was the consumption of copious amounts of Okra.
Next are: Herbs and spices - especially ginger, turmeric, curry, garlic, and rosemary.
Green or white tea - loose leaf or bagged
Oily fish like salmon, tuna, sardines, and trout.
Nuts - especially walnuts
Beans - any variety in any form
Whole grains - Intact whole grains like oatmeal, brown rice, barley, quinoa, etc. and fiber (≥5 grams/serving).
Now this may seem simplistic, however give it a try for yourself and see.
To your health
Hippocrates left us with many important life lessons and I want to invite you to imagine the magnitude of one particular Hippocrates quote, “Walking is man's best medicine. ”
If this is so according to Hippocrates, the question I have is this: Do we really need to do all those extreme exercises to stay fit?
“Simplify”…... the magical term for you right now. Make it easy for you to do.
“Primum non nocerum. (First do no harm)” Hippocrates.
I have put together a real treat for you……. its the 9 Easy Steps to get Fit and stay Fit.
Here it is….
Step (1)- Stop dehydrating yourself-If you are eating fresh foods and drinking pure water daily, then you don’t need to carry around the water tank to stay hydrated. The 6-8 glasses will do….even if you have a cup of coffee or two….…...yes too much is not so good.
“Everything in excess Is opposed by nature.” Hippocrates
Step (2)-Stop or decrease the need for processed foods and drugs- they have no water and very little nutrients in them
Step (3)-Try eating less food so you will need less exercise to burn off any extra calories.
Step (4)-Stop sitting and lying down…..standing is very good exercise.
Step (5) Stop eating just before you go to sleep- you need at least 4 hours between your last meal and bedtime. This will cause you to eat less also.
Step(6) get good sleep every night or day. Night sleep is always better because of the effects of darkness on the Pineal gland when you sleep, however, take it when you can.
Step (7) exercise daily- walking, tai chi, qigong, yoga, swimming, dancing. These are fun and have really good benefits, with very little disadvantages.
Step (8) daily mental exercises. Did you know that the nervous system alone uses up to 21% of your energy?
Here are some cool stuff to do daily: read, write, paint, draw, sing, play any musical instrument, consciously calculate and play video games.
Its true, anyone of these are good to do daily because exercising the brain will keep it fit.
Step (9) DO STEP ONE TO EIGHT DAILY!
If you don’t think this stuff is easy, here is another option:
Run 5k, do 10 mins of jumping jacks , do 100 squats, 100 pushups, 100 situps, 2 sets of 3 minutes planks (side and front), 50 dips, and 50 pull ups. Eat a half a chicken,3 potatoes with some steamed vegetables ( no salt or butter). Drink 1 litre of protein smoothie with at least 6 different frozen fruits in it. Take a half a dozen different vitamins and minerals. Then go sit still and play piano……. 4 times weekly.
You be the judge…..
Thanks you for reading, have a great week!
How stressed do you get?
Do you frequently use stress management systems like exercise and massage, to help you cope with your stress?
If you don't, here are 16 reasons why you should seriously consider using stress management systems frequently.
1) Stress can cause increase in headaches. Higher stress levels have been associated with greater number of headaches.
2) Stress can lead to greater hair loss. In a study done on female twins. The one experiencing higher stress levels have shown more thinning and greater hair loss.
3) Stress can lead to memory loss. In a recent study, chronic stress has show to cause increase in Glutamate receptor damage which leads to memory loss.
4) Increase in acne and psoriasis. Singaporean researchers reported a significant increase in acne in students during exam times especially among male students.
5) Stress can cause insomnia. A 2010 study showed that a poor and stressful work environment double the risk of developing insomnia.
6) Stress can lead to heart attack. A study in Europe of 200,000 people showed that those with more stressful jobs has a 23% higher chance of getting a first heart attack.
7) Stress can worsen Asthma. In a study done on 5000 adults chronic stress has been show to double the risk on an Asthma attack.
8) Stress increases the craven for sugar and fat. Studies have shown that elevated levels of the stress hormone CRF tends to lead to the craven of sugar.
9) Stress can interfere with digestion. Increase stress levels can disturb the delicate balance of microorganisms in our guts, leading to multiple digestive problems.
10) Stress increases Belly Fat. Repeated studies have linked the chronic elevation of the stress hormone cortisol with increase levels of belly fat in the abdominal region even among otherwise slender women.
11) Stress can lead to low back pain. Elevated cortisol levels have been linked to chronic back pain. Stress management is a treatment option for chronic back pain sufferers.
12) Stress results in higher blood pressure which can result in host of health problems including heart disease.
13) Chronic stress can lower the sex hormones levels and ultimately impair the bodies capacity to produce stress hormones too. This can lead to symptoms like fatigue and inability to handle stress and low immunity.
14) Low blood sugar... During stressful time hormones like adrenaline and Cortisol causes our blood sugar to rise. recent studies show that men under permanent stress have 45% higher chance of developing type 2 diabetes.
15) Chronic stress has been shown to affect telomere length which is a key indicator of premature aging.
16) Stress has been repeatedly shown to weaken immunity. It also show that the duration on the stress not the severity is the most important factor.
So there you have it, 16 reasons to seriously consider using stress management systems frequently because It could mean a positive change in your life.
To your health.
P.S: Dr Stephen R Covey who is the author of the book "7 habits of highly effective people" said that the first and most important habit to cultivate is to be proactive.
He said that "being proactive will guarantee that the other 6 habits will develop much easier."
So here is your chance, proactive and click this link. Book a massage and start decreasing your stress levels before damage is done.
Can I be really honest with you?
There is something surprising I think you should know. And please do not be offended by the following…….….
Recent studies have shown that of all the people missing work due to illness, 51% of them are women between ages 35-60.
The next shocking piece of information is that the main complaint they present with are headaches, neck and low back pain. Honestly, unless you have an traumatic or pathological injury, this is type of illness is very preventable.
If you are suffering from this type of illness please give serious consideration to your situation.
Imagine, you go to work to earn a living, yet you spend your time and money dealing with preventable illnesses instead of enjoying the fruits of your labour.
Wouldn't you rather be having fun on your day off instead of laying in bed all drugged up on painkillers?
I won’t even start on what some painkillers do to your stomach….Killer! is the perfect name for them...
If you are suffering from this type of illness I have whipped up a little something for you to make your life easier.
Two to three days of exercise per week, for about an hour each time.
Full body stretch daily ( especially at work) for about 10 -15Mins.
One massage per month minimum, no less!!….Once every few months just doesn't cut it! None of our clients who get regular monthly massage have this type of illness!!
These simple things can significantly help reduce or eliminate this type of illness.
To your health,
Are you aware of the amount of refined sugar you consume daily and damage it does to your body?
If you are not, here are some important facts you should know.
Our standard diet is filled with refined sugar.The average north american family consumes about 22 teaspoons of sugar everyday.
Our children are consuming a whopping 32 teaspoons of refined sugar daily.
It is poising us and sometimes we don't even know how much we are consuming.
The average can of soda has about 40 grams of refined sugar. That's about 10 teaspoon.
Consider this finding from a recent research before you add another teaspoon of sugar to your coffee.
The average female should have no more that 6 teaspoon of sugar per day and the average male should no more the 9 teaspoons.
The sugar they studied was not the refined sugar or the high fructose corn syrup found in most foods. They studied the good sugar and this was the results.
Are you anywhere close to this guild line?
Over the pass 100 years sugar consumption person have jumped from 5 pounds per year to 150 pounds per year.
Why is this happening?
One explanation is that sugar is additive. Studies have shown that sugar cause the brain to release an opiate-like substance that activates the brain reward system.
You get a high from it...
This is the reason why you can experience withdrawal symptoms like fatigue, depression, headache, and achy limbs, when you try to quit using sugar.
Maybe kicking the sugar habit is worth the short term side effects because the long term effects are much worse.
Here is a list of what long term sugar consumption can cause:
Insomnia,dizziness,allergies,manic depression, cardiovascular disease, hypertension, hypoglycemia,colon & pancreatic cancer, obesity, tooth decay and type 2 diabetes.
It can exacerbate mood swings, irritability, personality changes, asthma, arthritis, heat disease, cholesterol, gall stones and endocrine problems.
Sugar can impair liver function, suppress your immune system and cause premature aging of the skin.
Sugar production is increasing and its getting cheaper to buy. As a result the global consumption of sugar is also increasing steadily.
I'm not a conspiracy theorist so I will not say that some people are really getting rich from killing us slowly.
But what I will say is that the information is available to you on what foods have refined sugar. And the good thing is that you have a choice not to buy them.
Did you know that some french fries have added sugar?
I encourage you to take your life seriously. Read the labels and cut back or eliminate the refined sugar from your diet. Because when you look at the disadvantages of using refined sugar you will realize that the sweet stuff is not so sweet after all.
To your health
To eat well, you need to combine some nutritional knowledge with a jolt of common sense, and a dash of pure enjoyment.
Most adults know that fresh salads, berries, and eating slowly is better for us than wolfing down energy bars and sweets.........
How many of us really stay away from the sweet tasting bars...?
You even say they are healthy.....!!
Lets face it, you have to enjoy your life and your food is very important...
would you agree?
So what to do.........?
My name is Abaigeal Bass and what I have come up with is a 5 step method to eat healthy. Having delicious meals, and really enjoy what you're eating.
Here we go:
1) You should harness the power of nuts (and seeds): Almonds, cashews, filberts, hazelnuts, peanuts, pecans, and pistachios pack plenty of beneficial nutrients, including vitamin E, folic acid, potassium, and fiber. Although many nuts are high in fat, its the good fats - a healthy choice.
How: First, put nuts on the grocery list. Nuts are high in calories, so it's best to enjoy them in place of other snacks, not in addition, and keep serving sizes small.
2) Make sure you taste food before you salt it- Break the addictive habit of reaching for the salt shaker.
How: For 7 days, don't put any salt on your food at all. A short break can help reset your taste buds. Then, leave the salt shaker in the cabinet, so it becomes a bit of an effort to reach for it. Make a ritual out of truly tasting your food before you decide if it needs tweaking.
3) Carry lunch with you to work at least twice a week-This makes healthy food choices readily available to you at work. And, since you are controlling portion sizes, you can make sure that you're not supersizing your meal. Plus, it saves you time and money.
How: Once a week before you shop for groceries, write out a meal plan that includes one or two lunches.
4) Eat 4 (or more) vegetables and fruits per day-This is the key to a healthy life.
How: First, for one week, keep track of how often you eat fruits and vegetables. One serving equals one to half cup of chopped fruit or vegetables. For raw leafy vegetables like lettuce and spinach, a serving is one cup. Once you have your baseline, try adding one fruit or vegetable serving per day.
5) Plan meals that are delightful, delicious and healthy. The truth is, food delights all our senses: it looks beautiful, smells heavenly, tastes delicious, and its textures feels satisfying.
Food sustains life. We should start thinking about food as something to really appreciate, savor and enjoy.
How: Put aside time to prepare and savor one or two special meals a week. Once you've assembled great ingredients, set a gorgeous table. Take a moment to truly take in scents, companions, and surroundings, and I recommend that you give thanks.
Thanks for reading and have a great week!!
You see it on the street everywhere, especially among people. It's round shoulders and a straining, craning neck.
Computer neck I call it. It's an occupational problem of the 21st century, just as cooper's droop or printer's gate were for our great grandparents.
You could tell a man was a blacksmith because of the droop in his right chest from pounding his hammer on an anvil.
You could tell a printer form his walk because he'd overdeveloped one side of his body from pulling his printing machine so ink would press down on paper.
Today we see what I call computer neck. Medical professionals have a better name for it--"head forward posture."
The solution? Put your head back!
Seriously. Use headsets, don't walk and text, put the device level with your eyes, adjust your desk, chair, keyboard and screen at work so you're sitting straight, chin tucked slightly in and eyes looking straight out at the screen.
You'll never know how many headaches you prevented, or the countless neck and shoulder pains you won't have. But at least no one will be able to guess that you play too many computer games as you walk down the street.
Thanks for reading.
Till next time,
Sleep is paramount for health and weight control.
Fortunately for you, there are some easy ways to prevent sleep deprivation from putting a damper on your health.
Here’s what I suggest to help you with getting good sleep:
So if you are having sleep troubles give these suggestions a try and let me know how they work for you.
To you health,
“Can Being Healthy Really Be That Easy?” – yes. But, also truthfully – no – the majority of the time.
You see, optimal health is something that nearly any one of us can attain… it may not be easy… but with the right mindset it is inevitable.
If you are seriously interested in taking your health to the next level then what I am about to share here may shock, disturb and annoy you.
But it is the honest truth that you must hear.
It is the same truth that many of our clients have used to lead healthier and happier lifestyle. It has helped people feeling down and out discover their true calling and life purpose.
My name is Roland and I have something I want to share with you. But, you
must read closely as some close minded people may dismiss this before they even give it
a serious thought. Yet, it WILL help you live a better life.
I have found that this is the same thing that has created more healthy and happy people in the world than perhaps anything else out there.
What is it that makes being healthy so easy for some?- Self Control- taking the correct action to improve or maintain your health and well being.
Yes.. it is you and only you that can improve or maintain your health, and if you are having challenges in this department, the reason is lack of Self Control. I know of a diabetic that drinks more alcohol than Rob Ford. True thing......
Lets face it, you know what is good or bad for you in most cases. Don’t you?
Yet with a little more Self Control you know you can improve your health just by saying no to urges for the things that are bad for you. I have compiled a list of habits that I have noticed healthy people have.
You may already know these but here is what I call “ The 8 basic do's and don’ts of being healthy”. You can live a life in almost complete happiness by following these 8 simple steps.
(1) Don’t eat too much fat, sugar or salt.
(2) Don’t consume too much manufactured foods.
(3) Don’t consume too much Chemicals.
(4) Avoid being angry too often.
(5) Exercise or be physically active for at least one hour daily.
(6) Consume fresh nutritious foods and clean water daily.
(7) Meditate and consciously learn daily.
(8) Respect the Earth you live on.
Not rocket science, right? By following these 8 simple steps you can eliminate negative stressors from your life. You can heal seemingly insurmountable health problems.
The list goes on with hundreds of situations you can improve when you understand and tap into this power of your own Self Control. You have the ability to use your inner-power to control your health.
Over the past 15 years I have repeatedly seen clients use this power of Self Control to improve their health 100 fold.
Now that I have shared this information with you, what will you do?
Now it’s your turn to act…
I will leave you with a little quote from the Bhagvad Gita ......"For the uncontrolled there is no wisdom, Nor for the uncontrolled is there power of concentration, For them without concentration there is no peace, And for the unpeaceful, how can there be happiness?"
Till next time,
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