We all have the power to improve our health and have an excellent quality of life. On a daily basis we make choices that will contribute to the way we feel.

Challenges of modern day living

So much of the food we eat is nutritionally deficient. It is important to eat “real food” and eliminate processed, packaged foods which are high in sodium and sugar, low in fiber and devoid of nutrients. 

Stress levels are too high and this affects our entire system by creating high levels of cortisol, which is damaging to the body. Elevated cortisol over the long term consistently produces glucose, leading to increased blood sugar levels. This can lead to inflammation, weight gain and obesity, diabetes,  cardiovascular disease and more.    

Rules to maintain and improve your health:

Make great food choices. The food choices we eat are crucial to our wellbeing and our health depends on these choices. The food you choose can be your medicine and will support your body up or it will tear it down.

Seek out healthy fats. Omega-3 essential fatty acids (EFAs), found in cold-water fish salmon, trout,  mackerel and flaxseed been shown to support breast and colon health as well as healthy blood cholesterol levels. Flax seed are an excellent source of fiber to support your colon and maintain regularity.

Eat Vegetables, fruits, legumes, and whole grains. Vegetables, fruits, legumes, and whole grains are the best foods to nourish your brain, build immunity and build your health. Vegetables are also abundant in antioxidants, vitamins, minerals and fiber that contribute to your health and vitality and build a strong immune system

Daily Juicing. Prepare organic vegetable juices on a daily basis. Juicing helps gives you an amazing source of energy and stamina and helps to prevent disease. Freshly squeezed juice provides “live” nutrients and enzymes, which boosts your energy and helps to digest your food correctly. 

Eat good quality lean protein, such as lean free range poultry, fish, eggs, yogurt, beans, quinoa and grains. Protein should contribute to about 25% of your diet

Drink water. Remember to drink about 6-10 glasses of good drinking water daily. Water is necessary to hydrate the body to promote good digestion, keep the skin in good condition and assist with the bowels.

Exercise. Regular exercise is a fundamental part of any relaxation and healthy lifestyle. Remember to exercise 4 times a week, for 30-45 minutes and work up a sweat This will support the proper functioning of your heart and cardiovascular system, supports your digestion and elimination and helps to

Eliminate refined carbohydrates. Sugar, processed foods and refined carbohydrates rob the body of nutrients contribute to a sluggish system and increase insulin levels in the body, which can lead to diabetes and obesity.

Avoid hydrogenated fats such as margarine, and processed oils.

Reduce the caffeine. Caffeine is a stimulant that can trigger the fight-or-flight response to stress, so avoid coffee, tea, cola, chocolate and other foods and beverages containing caffeine.

Stress Management Tools

Find humor in life. A good laugh triggers the release of endorphins, chemicals in the brain that produce feelings of euphoria. It also suppresses the production of cortisol, a hormone released when you’re under stress that indirectly raises blood pressure by causing your body to retain salt. So try to find humor in daily life.

Take time out for your self. Remember that you are the most important person that you deserve to be taken care of. Take time out every day to do something pleasurable for your self. Read a book, walk by the ocean, take a yoga class or do some Tai Chi.

Meditate. Meditate or do deep relaxation for 20 minutes a day to center the mind, lower blood pressure and boost immunity

Get a massage. Massage is proven to release endorphins which flood into your body and make you feel wonderful

Visualize prosperity. Truly believe and feel that you are going to have an incredible day. You will be surprised how you will manifest this thought.    

Breathe deep. Good health and vitality is increased with breath work. Most of us breathe with only 10% of our lungs. Enhance your sense of inner peace. Remember that we are what we eat, assimilate and eliminate. Our thoughts are so powerful that they can affect the way our day will go. It is important to think positive thoughts and direct our attention to what we would like to manifest, rather than focus on what is wrong or what we do not have.