Emery Finger and Toenail Tonic

emery james horvathEmery James Horvath was born in Eastern Europe. As a child, James was always interested in figuring out how things worked – whether it was taking a toy apart and putting it back together again, or helping his mom in the garden and watching a seed grow into their summer harvest.  This innate curiosity stayed with James as he grew up and he became a world-renowned clockmaker.  He also pursued his hobby of horticulture and was especially interested in tweaking the natural home remedies that had been passed down through the generations of his family. It wasn’t until years later that James perfected a natural product to combat toenail fungus and since its introduction, Emery Finger and Toenail Tonic has helped tens of thousands of people get rid of this awful problem.

Why give Emery Finger and Toenail Tonic a try?

First of all – it’s natural, 100% effective with no side effects and FDA approved!!   Common prescription remedies such as Jublia and Lamisil are NOT natural and can have scary side effects such as loss of taste, weight gain and depression.

Secondly, Emery Finger and Toenail Tonic is economical at $40 per treatment while Jublia and Lamisil can cost into the thousands of dollars for a full course of treatment.

If you are looking for a new approach to nail health, give Emery Finger and Toenail Tonic a try – you won’t be disappointed.

Healthy Nails

The Natural way to stop Onychomycosis

Some products on the market take many months to stop the infection – some have adverse side affects!  This is  a very effective treatment that stops the infection in approximately 10-14 days. Older infections may take longer. It is 100% natural, has no harmful chemicals, no drugs, no side effects (no known adverse reactions) and is affordable!  This Tonic will stop Onychomycosis,  resulting in a new healthy nail.

What is Onychomycosis?

Onychomycosis (on-ee-ko-mi-ko-sis) is a fungal infection that makes healthy fingernails or toenails brittle or flaky, turning them white, yellow or brown.  It is difficult to cure because the infection lies within and under the nail.  This can result in pain and discomfort for the individual.

How can Onychomycosis be prevented?

Bathe feet regularly, keep them clean and dry, pay special attention to your feet when exposed to public areas, such as showers or swimming pools.  Wear shoes when walking on soil and develop a good standard foot hygiene.

ABOUT NAILS

Toenails and fingernails are hiding places for dirt and germs, and can become a home for infection-causing fungi.  Fungi are plant organisms, such as mold and mildew.  An infection of the nails can be fungus invading the nail and actually living off of it.  A fungal infection is one of the most difficult nail conditions to treat.  Its symptoms include thickening and discoloration of the nail.  In some cases the nail may crumble.  The first sign of a fungal infection of the nail is a change in color.  The nail often becomes yellow then brown.  It gets thicker and develops a bad odor.  Debris may collect beneath the nail and white marks frequently appear on the nail.   The infection can spread to other nails and even the skin.  Toenails are affected more frequently than finger nails and is likely to happen more frequently with age

Fingernails are formed under your cuticle and grow out toward your fingertip.  Thus any injury to your cuticle can affect your nail.

It takes six months for a nail to grow from cuticle to tip, but nail growth varies from person to person and finger to finger.  Thumb and pinky nails grow more slowly than those on the middle and index finger.  Male nails grow a little faster than female nails.  Fast-growing nails are an indication that you are well nourished, but no single food promotes nail growth.

Taking vitamins and minerals or increasing protein intake will not strengthen nails.  Nor will consuming gelatin, contrary to myth and advertising.

Nail ridges and spots are seldom anything to worry about.  Many people have white lines or spots on one or more nails.  Vertical ridges or striations are often hereditary and may become more prominent with age.  Horizontal ridges are usually the result of small injuries or overzealous manicuring.  Most dark skinned persons have pigmented bands on their nails.  Occasionally, however, ridges and other nail abnormalities are a sign of a serious illness.

Splitting nails are usually just another version of dry skin.  Fragile nails are sometimes caused by thyroid disorders, anorexia, and anemia ore severely deficient diets.  But most often they are must a nuisance.

Dryness is an enemy of fingernails.  Hot water and soap can dry them so can gardening or household chores.  Keeping nails wet for long periods makes them brittle when dry.  Winter is hard on nails so gloves and a moisturizer are a good idea.

Another enemy is nail products.  Cuticle removers contain harsh chemicals that can make your nails drier, so do nail polish and polish remover.  Chemicals in nail wraps or sculptured nails can damage nails and the nail base.  The fewer compounds you apply to your nails the better.

Weight Loss Myths

health

The following article is a small excerpt from one of my books.  I hope you’ll want to learn more and let me help you to get into the best shape of your life.

 

More and more people are becoming overweight and obese than ever before and the numbers are steadily rising.  Around 70 percent of men and 55 per cent of women are carrying too much body fat and 25 percent of children are now classified as overweight or obese.  This means that the incidence of obesity related disorders, such as coronary heart disease and diabetes, is also on the rise

No magic weight loss potion

There are many unhealthy misconceptions about weight loss.  There are no magical foods or ways to combine foods that melt away excess body fat.  To reduce weight, you need to make small changes to your lifestyle.  You need to change the way you eat and increase your physical activity.

Dietary fats may cause weight gain

Fats contain about double the amount of calories (kilojoules) per gram than carbohydrates and protein.  They are a very concentrated form of energy.  If you eat a lot of fat, you are likely to gain weight.  The Type of fat you eat is important.  Polyunsaturated and monounsaturated fats (from fish and plant sources) provide some health benefits and should be included in small amounts in your diet.  Saturated fat from animal sources can have a negative impact on your health.  I you eat more calories than you use, you will gain weight, whether those calories came from fats, carbohydrates or proteins.

Low, moderate or high-carbohydrate diets

In the short term, very low carbohydrate diets can result in greater weight loss than high carbohydrate diets, but in the long term, weight loss differences appear to be minimal.  Very low carbohydrate diets can be unhealthy, as carbohydrates are the preferred fuel source for your body to work effectively.

Five food myths exposed

  • Potatoes make you fat – false

It was once thought that the key to weight loss was eliminating all high carbohydrate foods, including pasta, rice and potatoes. We now know that carbohydrates are your body’s preferred energy source.  Eating a potato, or any type of carbohydrate rich food, won’t automatically make you fatter.  However, if you are watching your weight, enjoy potatoes in moderate quantities and be careful of how you eat them. (For example, butter and sour cream are high in fats.)  You have to regularly eat more energy than your body needs to put on weight.  This is harder to do with High-carbohydrate foods than high fat foods, because carbohydrates contain about half the amount of energy (calories) compared to fat.  When choosing high Carbohydrate foods such as grains and cereals, wholegrain options are better.

  • Single food Diets really work – False.

There are plenty of diets based on the belief that your digestive system can’t handle a combination of foods or nutrients.  Commonly, carbohydrates (such as grain foods) and proteins (such as meat) are said to ‘clash’, leading to digestive problems and weight gain.  The opposite is true.  Foods eaten together can help the digestive system.  For example, vitamin C in orange juice can increase iron absorption from a meal rich in plant based iron like beans and rice, lentils and other legumes.

Very few foods are purely carbohydrate or purely protein, most are a mixture of both.  Your digestive system contains enzymes that are perfectly capable of breaking down all the foods you eat.  Single food diets should be avoided.

  • Breakfast should consist of fruit only – false

There is no evidence that eating only fruit at breakfast has any health or weight loss benefits.  Most fruits are not very high in complex carbohydrates, which your body needs for fuel after not eating all night long.  Fruits are, however, a good source of fiber and vitamins.

Breakfast Cereals and wholegrain breads and muffins are a much better choice of carbohydrate to get you going in the morning.  You can add fruit to your breakfast for additional nutrients and taste.

  • There are magical foods that cause weight loss –false 

Some foods, such as grapefruit or kelp, are said to burn off body fat.  This is not true.  Dietary fiber comes closest to fulfilling this wish, because it provides a feeling of ‘fullness’ with minimal calories.  High fiber foods such as fruit, vegetables, wholegrain bread and cereals, and legumes also tend to be low in fat.

  • Drinking while you are eating is fattening – false

The theory behind this misconception is that digestive juices and enzymes will be diluted by the fluid, and this will slow down the digestion and lead to excess body fat.  There is no scientific evidence to back this up.  In fact, evidence suggests that drinking water with your meal improves digestions.  Calorie heavy drinks such as alcoholic beverages can be fattening if consumed in excess, but drinking them with meals doesn’t make them more fattening.

The key to weight loss

The best way to lose weight is slowly, by making small, changes to your eating and exercise habits.  Aim for a healthy waist circumference of less than 37 inches (94 cm.) for men…and less than 31 inches (80 cm.) for women.

 Suggestions for safe and effective weight loss include:

  • Don’t’ crash diet. You’ll most likely regain the lost weight within five years.
  • Cut down the dietary fats, especially saturated fat, and choose low fat varieties where possible.
  • Cut back on refined sugars
  • Increase your intake of fresh fruit, vegetables and wholegrain breads and cereals.
  • Consume less alcohol
  • Eat less takeaway, snack foods and sugary drinks.
  • Exercise for approximately 30 minutes on most days of the week. Introduce more movement into your day, try to include 30 minutes of walking daily.
  • Don’t eliminate any food group. Instead, choose from a wide range of foods every day and choose ‘whole’ less processed foods.  Have a regular pattern of eating and stick to it.

Things to remember

  • Crash dieting can affect your physical and mental wellbeing
  • There are NO magical foods or ways to combine food that will help you to lose weight
  • The best way to lose weight is slowly, by making small, changes to your eating and exercise habits.

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !

Oxygenate your cells

beautiful skinI hope you’ll want to learn more and let me help you to get into the best shape of your life.

In order for your body to produce the energy that you need to live, your cells must continually take in oxygen, a process that is largely dependent upon proper nutrient intake. Nutrient deficiencies can lead to poor oxygenation, which in turn can cause cell death, inflammation and other health problems.

It is important to eat the right things for optimal cellular respiration, nourishing your circulatory system as well as the rest of your body so you can maintain a healthy and long life. Here’s some tips on what to incorporate into your diet to help you improve the way your body oxygenates itself.

1) Iron. One of the main functions of dietary iron is to help your body produce hemoglobin, a protein found in red blood cells, that binds to the oxygen molecules you breathe in from the air and releases them into your tissues. A lack of iron can lead to a condition known as anemia in which not enough oxygen is being transferred and incorporated into cells.

Symptoms of anemia include chronic headaches, extreme fatigue, shortness of breath, chest pains, dizziness and frequent infections. Red meat, and especially red organ meat, is an excellent source of heme iron (iron from animal sources), while vegetables, including dark leafy greens, green beans, lima beans, peas, cauliflower, bean sprouts and artichokes are excellent sources of non-heme iron.

2) Copper. Some sources of iron can be harmful, though, depleting necessary copper reserves that are also needed to transfer oxygen to your cells. Copper and iron appear to work hand-in-hand to produce healthy hemoglobin, and copper also aids in the production of collagen and elastin, two proteins that compose the cell walls of your blood vessels and keeps them strong.

Too much iron in your diet can deplete copper or even replace it, leading to accelerated aging and tissue destruction. So be sure to consume foods that are naturally rich in copper — these include crabmeat, mussels and oysters in the meat department, and almonds, cashews, dark leafy greens, beans and potatoes in the plant-based department.

3) Vitamin C. If you want to gain the most benefits from your iron intake, vitamin C is another necessary nutrient. Vitamin C makes non-heme (vegetable-based) iron more bio available and also helps your body absorb more iron from the foods you eat. Vitamin C is also a powerful antioxidant that helps synthesize collagen, catecholamine and carnitine.

4) Calcium. Though it’s supposed benefits are often overblown in the media (which typically ignores the fact that it must be consumed alongside vitamin D, vitamin K, magnesium and other co-factors in order to be beneficial), calcium plays an important role in transporting oxygen to your cells. Calcium helps regulate how much blood passes through your blood vessels, guiding the flow of oxygen to cells.

Calcium can dilate blood vessels around tissues that need more oxygen at any given time to provide more oxygen-rich blood flow, or constrict blood vessels and reduce blood flow to tissues that need less oxygen.

5) Organic sulfur. Arguably one of the most important trace minerals in existence, organic sulfur enables the transport of oxygen across cell membranes, which as previously mentioned is critical for cellular regeneration. Without this important nutrient, which is no longer present in high amounts in soils because of factory farming, life would cease to be.

Sulfur has demonstrated its ability to detoxify heavy metals in conjunction with the transport of oxygen across the cell membrane, thus allowing regeneration. Sulfur is also the key player as a precursor for the utilization of amino acids, the body’s building blocks. Of all of the amino acids, some 70 percent are sulfur-based.

6) Anti-inflammatory oxygen therapy. Exercise is a great way to get the blood flowing and the oxygen transporting. But if deficiencies exist, or your body simply isn’t collecting and using enough oxygen, it may be necessary to supplement this with anti-inflammatory oxygen therapy. Breathing from an oxygen concentrator while running on a treadmill or spinning, for instance, it may be possible to greatly increase the amount of oxygen in your body.

The higher oxygen level in your lungs creates a greater head of pressure to drive oxygen into the pulmonary capillaries. The exercise moves the circulation faster, ensuring a greater oxygen carriage. Initially, the oxygen pressure in the veins rises, as more oxygen is getting through to the venous side, but it is this oxygen that allows the capillaries to repair the transfer mechanism.

You have the power to shape your body for better health. Take the first step to achieving your goals today.

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !

Clear Skin

beautiful skinI hope you’ll want to learn more and let me help you to get into the best shape of your life.

Tip #1: AVOID Most (but Not All) Dairy Foods

  • After the age of 5, most people stop producing the enzyme that breaks down the lactose in milk.
  • When undigested milk enters your bloodstream, your gut starts reacting to these molecules, causing discomfort and an array of symptoms.
  • Grass-fed butter does NOT contain lactose, casein, or whey. Goat, sheep, and buffalo cheese DO contain these.
  • Whey protein can cause acne and other skin irritations.
  • Dairy also raises ESTROGEN to abnormal levels, which leads to reduced sex drive in women. Dairy foods can account for 60-70% of all estrogen taken in through diet. Most cows are milked continually throughout pregnancy, when estrogen levels are at their highest, so dairy can be very high in estrogen.
  • Additionally, consuming foods that contain sulfur, like garlic and onions, can help control and reduce estrogen levels. Sulfur-rich foods can assist the liver in breaking down toxins. The liver helps to break down and process excess estrogen, so eating to support it can be invaluable in lowering excess estrogen.

 

Tip #2: Swap Coconut Milk for Dairy When Possible

  • Coconut milk contains healthy fatty acids which increase the good cholesterol in your body.
  • To make vitamin D, your body requires healthy levels of cholesterol, which coconut milk can help support.
  • Coconut Milk is a great source of magnesium, providing around 89 milligrams per cup. MOST people are deficient in this mineral critical for health and energy
  • Coconut Milk is a NUTRIENT DENSE food. Look at a carton next time you are in the store and you’ll see that it is rich in vitamins C, E, B1, B3, B5 and B6 as well as iron, selenium, calcium, iron, and phosphorus. These nutrients are ESSENTIAL for your skin health!

Tip #3: AVOID Gluten-Containing Grains

  • Gluten-free foods and cookbooks have been exploding recently. The reason is that your body reacts poorly to the protein, to different degrees.
  • New research is showing that MOST people have some level of Gluten Intolerance. The protein passes through your gut wall, causing an array of reactions.
  • A Gluten Allergy occurs when your immune system has an overreaction to the gluten protein. Skin rashes, itching, hives and redness can be a result of this. 30% of people are now thought to be in this category.
  • Celiac Disease is a full blown auto-immune condition, where the immune system has an abnormal response to gluten and attacks both the intestine and the cellular structure of your body!

 

Tip #4: Make Eating High-Fiber Foods Your TOP Priority

  • Foods like dairy and gluten hurt your gut, which hurts your skin. Fiber has the opposite effect, promoting the growth of good bacteria in your gut, making it harder for the “bad” foods to get through and hurt you!
  • Beans have a very high level of fiber. People with eczema report feeling better when their consumption of beans is at a high level.
  • Pears, apples, raspberries and nuts are high in fiber.
  • A high quality Fiber supplement can also be a helpful addition to the diet. You should aim for a daily target of 40 grams.

AVOID: Foods with Fungus

  • As opposed to foods which arefungi, when non-fungus foods grow fungus (like mold) they can be inflammatory.
  • Molds can produce mycotoxins (mushroom toxins) which remain in the food, even after you cut off the moldy part.
  • If your food grows moldy, just throw it away! By the time you can see the mold, it’s been there

EAT: Fungi

  • Mushrooms are a great source of anti-inflammatory phytochemicals which can fight inflammation in your skin, and help prevent cancer according to the latest research.
  • Mushrooms are also rich in antioxidant nutrients like selenium, which help protect your skin.
  • Some types of mushrooms can be high in vitamin D, an important vitamin for skin health.

AVOID Mushrooms if you are sensitive to mold

AVOID: Char grilled Meat

  • Cooking meat too long and at too high a heat creates dangerous compounds called “advanced glycation end products”, or “AGEs” for short.
  • AGEs, as the name implies, age you, including your skin, by causing inflammation.
  • To avoid creating AGEs, don’t char grill your meat. Avoid a blackened crust and cook only as much as is needed to kill pathogens.

EAT: Green Leafy Vegetables

  • We know that greens are “good for you” but did you know that greens are powerful sources of antioxidant vitamins, minerals, and phytochemicals?
  • These same vitamins and phytochemicals offer protection to your skin and help keep it in its best shape possible.

AVOID: High-Sodium Foods

  • Foods high in sodium, like potato chips and other processed foods, can cause fluid retention and high blood pressure.
  • When fluid is retained in certain areas, such as beneath your eyes, it can make the skin look puffy.
  • Try to limit sodium to 2,000 mg a day max. Most sodium comes from processed foods, not from salt you add to dishes.

EAT: Avocado

  • Avocados are rich in the monounsaturated fatty acid oleic acid, the same that is found in olive oil. This oil is helpful in skin rejuvenation and protection.
  • Avocados are also rich in vitamin E, an incredible nutrient for healthy skin that could help minimize damage from sun exposure.

AVOID: Too Much Fruit

  • This is a surprise to many people
  • Having too much fruit can spike your insulin levels, leading to inflammation and potential skin damage.

EAT: Berries

  • Berries are extremely rich in anti-inflammatory and antioxidant compounds, which will preserve your skin.
  • Berries are also high in fiber, another skin health booster!

AVOID: Alcohol

  • Alcohol when consumed in excess can dry out your skin and cause vessels to burst, causing problems like rosacea.
  • In moderation, alcohol appears to be okay, so limit your intake to 2 drinks a day (for men) or 1 drink a day (for women).
  • Alcohol is a toxin when consumed in large amounts, and decreases your body’s ability to get rid of other toxins. Eventually, this can lead to skin problems.

EAT: Fatty Fish

  • Fatty fish is rich in the omega-3 fatty acids EPA and DHA.
  • Omega-3s like EPA and DHA fight inflammation, which can be a source of skin issues.
  • Omega-3s also help make your skin more supple by encouraging healthy production of cytokines, hormone-like messengers which act only in a local area.

AVOID: Coffee

  • Coffee can be dehydrating, which may cause skin to lose its moisture.
  • As with alcohol, coffee in moderation appears to be okay–16 oz or less per day.
  • Coffee can also stimulate the release or cortisol, which can cause skin to break out.

EAT: Green Tea

  • Green tea contains polyphenols which help your skin fight sun damage.
  • Green tea is also rich in antioxidants, which help fight skin damage.
  • To gain the most protection from green tea, make sure it is caffeinated!

AVOID: Deep Fried Foods

  • The fat which deep fried foods are fried in often contains transfats, which can increase your skin’s susceptibility to sun damage.
  • Deep fried foods also tend to be high in simple carbohydrates, which can cause a spike in insulin and produce skin-damaging inflammation.
  • Deep fried foods usually replace healthier options in your diet, like fresh vegetables, that benefit your skin.

EAT: Nuts

  • Nuts are rich in healthy fats and essential fats, like monounsaturated fats and omega-6 fats.
  • Omega-6s can be inflammatory when consumed in large amounts (such as from processed foods), but when consumed in healthy amounts such as from nuts they play a vital role.
  • Omega-6s help your skin grow new cells and rejuvenate itself.

AVOID: Excess Sugar

  • Excess sugar can spike insulin and cause skin-damaging inflammation.
  • Foods high in added sugar tend to be devoid of nutrients which protect your skin, like antioxidants and phytochemicals.

EAT: Chocolate (in Moderation)

  • Chocolate is rich in antioxidant phytochemicals that can help protect your skin.
  • Choose dark chocolate (the darker the better) as it will be richer in the beneficial compounds.
  • Chocolate can also be high in added sugar, so be sure to consume it in moderation!

You have the power to shape your body for better health. Take the first step to achieving your goals today.

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !

Food For Your Heart

heartI hope you’ll want to learn more and let me help you to get into the best shape of your life.

Salmon:  Salmon and other fatty fish such as sardines and mackerel are the superstars of heart-healthy foods. That’s because they contain large amounts of omega-3 fatty acids, which have shown in studies to lower the risk of arrhythmia (irregular heart beat) and atherosclerosis (plaque build-up in the arteries) and decrease triglycerides. The American Heart Association recommends eating fish and preferably fatty fish at least twice a week. Omega-3 fatty acids are also available as

Oatmeal:  Oatmeal is high in soluble fiber, which can lower cholesterol.  It acts as a sponge in the digestive tract and soaks up the cholesterol so it is eliminated from your body and not absorbed into your bloodstream. Avoid instant oatmeal, which often contains sugar, but choose old-fashioned or even quick-cooking oats. Other whole grains such as bread, pasta and grits are also good for your heart as long as they still contain the entire grain.

Blueberries:  Not just blueberries, but strawberries and other berries as well. According to one recent study, women aged 25 through 42 who ate more than three servings of blueberries and strawberries a week had a 32% lower risk of compared with those who ate less. The authors of the study attributed the benefit to compounds known as anthocyanins, flavonoids (which are antioxidants) that may decrease blood pressure and dilate blood vessels. Anthocyanins give plants their red and blue colors.

Dark chocolate:  Several studies have now shown that dark chocolate may benefit your heart, including one in 2012 that found that daily chocolate consumption couldreduce nonfatal heart attacks and stroke in people at high risk for these problems. The findings applied only to dark chocolate, meaning chocolate made up of at least 60-70% cocoa. Dark chocolate contains flavonoids called polyphenols, which may help blood pressure, clotting, and inflammation. Unfortunately, milk chocolate and most candy bars don’t make the grade when it comes to protecting your heart.

Potatoes:   There’s no reason to shun potatoes because they’re white and look like a “bad” starch. As long as they’re not deep fried, potatoes can be good for your heart. They’re rich in potassium, which can help lower blood pressure. And they’re high in fiber, which can lower the risk for heart disease.  They are definitely not a junk food or refined carbohydrate They have a lot of health benefits.

Soy:  Soy products, including tofu and soy milk, are a good way to add protein to your diet without unhealthy fats and cholesterol. Soy products contain high levels of polyunsaturated fats (good for your health), fiber, and vitamins and minerals. What’s more, soy may reduce blood pressure in people who eat a diet high in refined carbohydrates. And compared with milk or other proteins, soy protein can actually decrease LDL or “bad” cholesterol.

Citrus fruits:  Women who consume high amounts of the flavonoids found in oranges and grapefruits have a 19% lower risk of ischemic stroke (caused by a clot) than women who don’t get as much of these compounds, a recent study found. Citrus fruits are also high in vitamin C, which has been linked with a lower risk of heart disease. Beware of citrus juices that contain added. And be aware that grapefruit products may interfere with the action of the cholesterol-lowering drugs known as statins.

Tomatoes:  Tomato consumption in the U.S. has been rising and that’s a good thing. Like potatoes, tomatoes are high in heart-healthy potassium. Plus, they’re a good source of the antioxidant lycopene. Lycopene is a carotenoid that may help get rid of “bad” cholesterol, keep blood vessels open, and lower heart attack risk. And because they’re low in calories and low in sugar, they don’t detract from an already-healthy diet.

Nuts:  This includes almonds, walnuts, pistachios, peanuts and macadamia nuts, all of which contain good-for-your-heart fiber. They also contain vitamin E, which helps lower bad cholesterol. And some, like walnuts, are high in omega-3 fatty acids.  Some people in the past have avoided nuts because they’re higher in fat, but most of the studies show that people who consume nuts daily are leaner than people who don’t. And leaner people are at a lower risk for heart problems. Look for varieties that don’t have a lot of added salt.

Legumes:  Because they come from plants, legumes such as beans, lentils, and peas are an excellent source of protein without a lot of unhealthy fat. One study found that people who ate legumes at least four times a week had a 22% lower risk of heart disease compared with those who consumed them less than once a week. And legumes may help control blood sugar in people with diabetes. Lowering blood sugar levels is key in helping people avoid diabetes complications, one of which is heart disease.

Extra-virgin olive oil:  In a landmark study, people at high risk for heart disease who followed the Mediterranean diet (high in grains, fruits, vegetables) supplemented by nuts and at least four tablespoons a day of olive oil reduced their risk of heart attacks, strokes, and dying by 30%. Olive oil is a good source of monounsaturated fats, which can help reduce both cholesterol and blood sugar levels. Olives themselves—both green and black—are another source of “good” fat, and they add a lot of flavor to salads.

Red wine:  Red wine, or small amounts of any type of alcohol, are thought to lower heart disease risk. (Higher amounts, more than a drink or two a day, can actually increase risk.) While some say a polyphenol found in red wine, resveratrol, gives that beverage an added benefit, research suggests that any type of alcohol in moderation works. As with coffee, though, none of these properties are a reason to start drinkingalcohol. You can also get resveratrol from non-alcohol sources, like natural peanut butter and grapes.

Green tea:  Green tea has grown more popular in the West and may bring with it significant health benefits. One recent study found that people who drank four or more cups of green tea daily had a 20% reduced risk of cardiovascular disease and stroke compared with people who seldom imbibed the beverage. The findings echo a previous study that found lower rates of death, including death from heart disease, among avid drinkers of green tea. Antioxidants known as catechins may be responsible for the effect.

Broccoli, spinach and kale:  When it comes to your health, you really can’t go wrong with vegetables. But green vegetables may give an extra boost to your heart. These are high in carotenoids, which act as antioxidants and free your body of potentially harmful compounds. They’re also high in fiber and contain tons of vitamins and minerals. Kale also has some omega-3 fatty acids.

Coffee:  One study found a 10 to 15% lower risk of dying from heart disease or other causes in men and women who drank six or more cups of coffee a day. Other research has found that even two cups a day could lower the risk of cardiovascular disease and stroke by 30%. It’s not clear where the benefit comes from and the news isn’t necessarily a reason to pick up the habit.  If you’re already drinking coffee and enjoying it, continue, if not, there’s no reason to start

Flax seeds:  Flax seeds as well as the ultra-chic chia seeds are high in omega-3 fatty acids. That’s one reason they’re good for your heart. Another reason is their high fiber content. Plus, there are a million ways to enjoy them. Try them ground up with other heart-healthy foods, such as dried blueberries, cranberries, or oatmeal or even blended with soy milk and fruit to create a smoothie.

Avocado:  These soft, tasty fruits have a well-established reputation for providing your body and heart with healthy fats. Like olive oil, they’re rich in the monounsaturated fats that may lower heart disease risk factors, such as cholesterol. They’re also high in antioxidants and in potassium.   They can be eaten on their own or blended into guacamole, perhaps with some heart-promoting tomatoes.

Pomegranate:  Pomegranates contain numerous antioxidants, including heart-promoting polyphenols and anthocyanins which may help stave off hardening of the arteries. One study of heart disease patients found that a daily dose of pomegranate juice over three months showed improvements in blood flow to your  heart. Ultimately, though, it’s important to have variety in your diet. If you don’t like pomegranates or can’t afford them, reach for apples, which also contain plenty of health-promoting compounds.

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit myONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !

Fit Tips Around the World

imagesI hope you’ll want to learn more and let me help you to get into the best shape of your life.

From antioxidant-stuffed spices to midday naps, every country has its own unique brand of staying healthy, happy, and fit.

The life expectancy of the average American lags behind every industrialized nation on Earth except Qatar. North America is home to only 6 percent of the world’s population, but accounts for 34 percent of the world’s weight due to obesity, contributing to mounting rates of diabetes andheart disease.
INDIA: Spice Things Up
It only takes one bite to realize why zing-lovers are so slim. Spicy food slows your eating, and requires a heck of a lot of water to wash down. What’s more, spices are rich in antioxidants that can fight both fat and free radicals.  Capsaicin, found in red peppers, can tweak your metabolism and help you burn fat with every bite, while turmeric, a key ingredient in curries, contains curcumin, which might suppress the growth of fat tissue.
NETHERLANDS: Trade in the Car for a Bike
Most Americans allow their bikes to collect more rust than ride time. In the Netherlands, on the other hand, bikes outnumber people. More than half of Dutch bike owners use their two-wheelers for daily activities, such as running errands and commuting to work. Try using your bike to commute one day or just for errands close to home.  Little bits of exercise really add up.  Curbing car travel, one of the most sedentary activities around, could be as effective for weight loss as cutting calories.. What’s more, by getting your blood pumping from your legs clear up into your brain, that dose of exercise before work will actually help you work better throughout the day.
MEXICO: Downsize Dinner
Do you have to loosen your belt after dinner? Then it’s time to mix up your day’s menu. Traditionally, Mexicans eat their largest meal between 2 and 4 in the afternoon. Getting the bulk of your daily calories at breakfast and lunch can fuel a productive day. While eating less at night helps you wake up ready for a bigger breakfast.  Make lunch a really satisfying meal instead of an on-the-fly thing, and downsize your dinner to lunch-size portions. Eating a smaller dinner can also help prevent midnight acid reflux, which affects about one-third of Americans.
BRAZIL: Get Social
Having strong social ties is as important to longevity as not smoking. That may be one reason for the renowned good health of Brazilians, the social butterflies of the southern hemisphere. In a study of 1,477 people ages 70 to 79, Australian researchers found that people with the most friends had a seven-year-longer lease on life. Being around friends ups your production of oxytocin (the cuddle hormone), which calms the brain and could be to thank for friendship’s ability to improve blood pressure and binge eating. One survey of 11 different countries, including the United States, United Kingdom, and Australia, found that Brazilians spend the most time with their families (an average of 74 hours per week) and had among the lowest levels of stress.
POLAND: Eat at Home
Poles spend about 5 percent of their budget on eating out. Meanwhile, the average American household spends 41 percent of its food dollars at restaurants and fast-food joints.  A 2006 study in the American Journal of Public Health showed that unhealthy restaurant foods contain an average of 642 more calories than people assume they do, making eating out a surefire way of gaining weight. Meanwhile, 75 percent of the average American’s sodium intake (which is almost twice what it should be) comes from commercial foods.  This raises your risk of heart disease, the number-one killer in America. Cooking your own meals allows you to control exactly what is going into your food, steer clear of the breadbasket, and skip dessert.
JAPAN: Stop Eating Sooner
Knowing the difference between full and stuffed can mean the difference between healthy and sickly. Okinawans, who are known for their long life expectancy, eat until they are about 80 percent full.  Listen to your body and stop eating when you are slightly satisfied. On a scale from one to 10, one being famished and 10 being stuffed, you should stop eating at four. It takes time for your brain to tell your stomach it’s full, so after you put your fork down you’ll still feel like you are filling up. Eat slower to help you to recognize this feeling, avoid overeating, and in the end you’ll even reduce your appetite.
CHINA: Meditate
Studies have linked regular meditation to a reduction in heart attacks, strokes, as well as symptoms of attention deficit disorder, anxiety, and major depression. Practicing integrative body-mind training (IBMT), a Chinese meditation technique based on the Taoist and Confucian concepts of harmony with nature, for a month and a minimum of 11 hours total can actually improve brain function, resulting in healthier thinking and actions.  IBMT focuses on body relaxation, breath adjustment, mental imagery, and mindfulness training. The mind-body connection is so influential to your overall health you should take a few minutes to meditate each day. Doing so is especially important in people who spend days sitting at a desk, which can tighten your body, causing stress, pain, and muscular imbalances.

GAMBIA: Go Nuts

In this West African nation, nuts replace meat to supply protein as part of the main meal, decreasing the risk of high blood pressure, insulin resistance, high cholesterol, unstable heart rhythms, and diabetes.  Studies have shown that people, who eat nuts regularly, at least five times a week, reduce their risk of heart disease and heart attack by up to 50 percent. What’s more, their high protein and fat content can promote feelings of satiety and weight loss and a handful of nuts per day, one or two ounces, is enough to let nuts work their health magic. The trick is to use them as a meat substitute, not an add-on, or your diet can end up too fatty. For instance, throw some almonds in a salad, or cashews in a stir-fry a few times per week.
SPAIN: Take a Nap
Oh, the joys and benefits of a siesta. Besides giving you a better jolt than any java, naps reset your immune system, slash stress, and decrease inflammation. One study of Spaniards who took a 30-minute siesta after lunch at least three times a week had a 37 percent lower risk of heart attack. While naps do any body good, they are especially important if you are sleep deprived, as a lack of sleep causes higher blood pressure, inflammation, and hunger. If your office isn’t power-nap-friendly, take a midday break by walking around and getting outside if possible. Getting your blood moving and soaking up a healthy dose of vitamin D can help.
ICELAND: Eat More Fish
Each year, the average Icelander eats 225 pounds of cold-water fish such as char, herring, and cod. Across the Atlantic, Americans put away a mere 48 pounds of fish. It turns out the scaly stuff is among the best sources of omega 3 fatty acids, which are touted for their ability to ward off weight gain, heart disease, and inflammation. Omega 3s is also one of the top 10 Super-Nutrients for a Flatter Belly. But they may also be to thank for so few Islanders suffering from the winter blues, despite the long, dark winters up north. Omega 3s also support healthy brain cell function, endorphin levels, and positive moods. You should try to eat two to three servings a week of fatty fish like salmon, mackerel, or sardines. If you’re not a fish fan, take an omega 3 supplement to guarantee 220mg of DHA, an omega 3 which is especially vital to brain function, a day.

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !

Endurance Boosters

endurance-I hope you’ll want to learn more and let me help you to get into the best shape of your life.

Forget about getting an endurance boost from what’s in your fridge as researchers have found that you would need to eat 100 apples in a single day to experience the effects.

This leaves you with trying dietary supplements, which can get a little scary. Many over the counter varieties are not regulated, so purity and concentration vary by manufacturer. The key is to be smart about integrating new science into your sport and be skeptical, because research around natural endurance enhancers can get complicated.

Here is a look at seven compounds that claim to help you run farther, cycle longer, and lift more weight.

NITRATES

Nitrates have a bad rap as a cancer causing compounds hiding in cured meats, like bacon, sausage, and hot dogs. But an even bigger source of nitrates comes from vegetables like red beetroot, lettuce, celery, and spinach.  Super foods that can actually reduce cancer risk. The reason for this good/bad is that Carcinogens form when nitrates react with compounds found in meat protein, but when nitrates mix with vitamin C and other antioxidants found in veggies, they are far less likely to be harmful.

Scientists have been studying the effects of beetroot juice on athletic endurance for several years. Their research suggests that when the nitrate in beetroot juice converts to nitric oxide in your body, it causes blood vessels to dilate, thus lowering blood pressure, increasing blood flow, and reducing the amount of oxygen required by muscles during exercise, which makes physical activity feel less exhausting.

After drinking beetroot juice, study participants were able to cycle for an average of 11.25 minutes, 92 seconds (16%) longer than they could after drinking a placebo beverage.

Researchers conclude this could translate into 2% reductions in race times for enduranceathletes, but the real benefit of beetroot juice comes from the immune support it provides. It’s a very potent antioxidant, rich in calcium, iron, vitamin A, vitamin C, folic acid, and fiber. It helps in cell membrane repair and prevents breakdown more than it helps with increased speed and endurance. It can get pricey. A half dozen 16.9-ounce bottles can set you back close to $40, or roughly $7 for each 500 ml serving.

Quercetin

Quercetin is an antioxidant found in fruits and vegetables, particularly concentrated in the skins of red apples, red onions, berries, and grapes. It is also available in supplement form. Science suggests that quercetin may increase energy-producing mitochondria in muscle and brain cells, boosting mental and physical endurance during exercise.

Researchers found that quercetin supplements helped healthy, active people improve endurance without athletic training.. Those who drank 1,000 mg of quercetin daily demonstrated a 13% increase in endurance and a 4% improvement in VO2 max. (the maximum amount of oxygen the body can take up, a typical measure of physical fitness.)  In my book ‘Get Fit Stay Fit’  there are formulas to help calculate your VO2 max.

Quercetin may not be the magic bullet for your next marathon. You’d need to eat 100 apples or guzzle three cans of FRS Healthy Energy, a quercetin-containing sports drink, to reach 1,000 mg. But don’t dismiss apple skins and red onions just yet, as they offer serious protection at the cellular level. When you reach a higher VO2 max, you have a higher accumulation of free radicals in your bodies because of the increased volume of oxygen you’re taking in, and powerful antioxidants like quercetin scavenge free radicals, which can damage cell membranes.

Resveratrol

Resveratrol is a cousin to quecetin and is found in grape skins and red wine, and becomes more concentrated as grapes ferment during the wine making process. Another potent antioxidant, researchers have linked resveratrol to improvements in longevity, fat-burning, and athletic endurance.

resveratrol improved aerobic capacity in mice. Rodents that received up to 400 mg of resveratrol per kilogram of body weight (a similar dose in humans is equivalent to 100 glasses of red wine) ran twice as far on a treadmill as mice that weren’t supplemented. Researchers attributed the endurance boost to resveratrol’s ability to boost energy producing mitochondria in muscle cells.

Before knocking back a few extra drinks the night before your race, consider this: So far, resveratrol studies largely have been limited to mice, and scientists are just now starting to test the supplement’s effects on humans. Picking red wine over hard alcohol has its health benefits, like potentially lowering bad cholesterol and fighting belly fat, while no such research exists on hard alcohol. Endurance athletes should drink in moderation. Alcohol is very dehydrating and not the type of sugars you are looking for when it comes to performance.  Eating complex carbohydrates, like whole grain bread, brown rice, and oatmeal, are better sugar sources for runners and cyclists.

Caffeine

A mild central nervous system stimulant found in coffee, tea, yerba mate,soft drinks, andchocolate, caffeine keeps you awake and wards off fatigue. These everyday benefits could extend to sports performance, lowering one’s perception of intensity or difficulty and allowing athletes to exercise at a higher intensity for a longer period of time. Caffeine causes free fatty acids to be released from your liver, which are then converted to usableenergy, enhancing aerobic performance.

Studies on caffeine and endurance during time trial performances concluded that when taken in significant quantities (roughly 200 to 400 mg for a 150-pound person—a 5-ounce cup of coffee typically has between 80 and 115 mg of caffeine) before or during athletic activity, caffeine can boost stamina by3.2%.  Abstaining from caffeine for at least a week prior to an athletic event provides the greatest chance of optimizing its ergogenic effect.

Compared with the rest of the endurance enhancers, caffeine is probably your best bet. It’s the only compound that has been shown to be an ergogenic aid and is currently allowed [in quantities less than 12 mg per liter of urine] by the International Olympic Committee. Still, caffeine isn’t for everyone especially on race day. Aside from giving you the jitters or an upset stomach, caffeine is a diuretic, which can lead to dehydration if you drink more than 5 cups and don’t replace fluids fast enough on a hot day.

Raw Honey

Honey is a mixture of sugars, primarily fructose and glucose, and water. While processed honey is stripped of many vitamins, amino acids, and enzymes, raw honey maintains many of the nutrients found in the hive. Honey may be a good carbohydrate source for endurance athletes because it breaks down and raises blood sugar more slowly than many other sugars.

Studies compared the effects of raw honey to those of other sugars and commercial sports gels and found that honey raised blood sugar only slightly, performing on par with commercial sports gels.

In another study, those that consumed a honey sweetened recovery drink sustained blood sugar 2 hours after exercise.

In another study, cyclists found that honey increased their power and speed in 10 minute intervals during a simulated 40 mile race but sugar dextrose worked equally well.

While study results aren’t shocking, Honey has great properties [as an antioxidant and an antimicrobial], but to say it’s going to increase performance over other sugars is a claim that is going to benefit those who sell raw honey.

Asian Ginseng

Asian ginseng, or pantax ginseng, may be purchased as root powder in supplement form or found in energy drinks as an extract. Used in traditional Chinese medicine, Asian ginseng is classified as an adaptogen, an herb that is believed to increase resistance to stress and fatigue.

Studies on Asian ginseng have produced mixed results. Ginseng supplements may enhance athletic performance if taken long enough (more than 8 weeks) and in sufficient doses (at least 2,000 mg per day) with untrained athletes and those older than 40 experiencing the best benefits.

Although most researchers conclude that ginseng is generally safe for consumption, herbal supplements should always be taken under the supervision of a health care provider. People need to understand that many medications are derived from plants, so even though we call [herbal supplements] natural, they can have very harmful effects on your body when consumed in high doses or in combination with other medications. In particular, ginseng should not be combined with heart, blood pressure, blood thinning, or diabetes medications or along with certain antidepressants.

Spirulina

Spirulina, a blue-green algae available in powder, flake, and tablet form, is very high in protein, which researchers suggest could enhance muscular strength and athletic endurance.

Given its mix of protein, amino acids, and vitamin B12, spirulina is an excellent dietary supplement for vegetarians, where 60 to 70% of the plant’s structure is composed of protein. It can benefit you with an immune enhancing effect, but not a muscular or strength enhancing effect, the supplement may help you get sick less often, but that you shouldn’t start taking spirulina and expect to run or cycle longer.

Foods that Fuel

It’s no secret that long, grueling workouts by runners, cyclists, swimmers, and tri athletes take a toll on the body. Endurance athletes can suffer up to 200 times the free radical damage of regular athletes. Many athletes do not know which foods and supplements to consume to fight the damage and recover faster?

Research shows that the combinations of antioxidants in whole fruits and vegetables are more effective than isolated nutrients at neutralizing free radicals. Here are the best whole foods for endurance athletes, plus the supplements that aid antioxidant performance and recovery.

Blueberries

They’re the media darlings of the antioxidant craze, and with good reason. Research has attributed cancer, stroke, and heart disease prevention, as well as brain health; anti-aging; and anti-inflammatory effects, to these little blue berries. Whenever possible, choose wild blueberries , usually in the frozen fruit section.

Several other berries may also provide benefits, for athletes, and you should consume the darker berries, such as pomegranate, acai, raspberries, and goji berries.

Walnuts

Walnuts are king of nuts in terms of total antioxidants, and they’re also rich in vitamin E, fiber, and minerals. But while nutrient dense, nuts are also calorie dense and more than a handful can turn a healthy snack into a diet-busting meal.  For the average person, no more than 2 servings which is about 14 walnuts, roughly one handful

Too many nuts can also disrupt the balance of essential fatty acids in your diet.  Walnuts have an unfavorable omega-3 to omega-6 fatty acids ratio.  A higher proportion of omega-6 promotes cardiovascular disease, cancer, and inflammatory and autoimmune diseases, while higher omega-3 consumption has the opposite effect. So treat nuts as a snack, not a meal.

Sweet Potatoes

For athletes, colorful beta carotene-rich foods such as carrots, sweet potatoes, mangoes, and peaches provide micronutrients as well as a healthy form of carbohydrate fuel. The bright red-orange gac fruit has 10 times more beta carotene than any of these other foods, but it’s difficult to find.

Red Peppers

Scurvy, a disease caused by a lack of vitamin C isn’t a concern for most.  Still, it’s vital to ensure you get recommended levels of the vitamin, as C is the primary water-soluble antioxidant in your body and is involved in processes including bone formation, free radical scavenging, and building other important antioxidants. Also known as “ascorbic acid,” it is only found in plant foods. Oranges and lemons famously cured scurvy and are known for their levels of the vitamin, but raw red peppers actually rank at the top for C content. Other surprising foods ahead of citrus on the list are parsley and broccoli.

To preserve the nutrients in the peppers, eat them raw, steamed, or very lightly cooked.

Chia Seeds

Chia seeds (yes, the same ones used on Chia Pets) are an ancient American staple known as “running food” to Aztec and Mayan cultures. The tiny, tasteless seeds recently got a nod , as the primary fuel of the mysterious Tarahumara Indians of Mexico who run barefoot across miles of deadly canyons. Their unique nutrient profile makes chia seeds a great choice for endurance athletes. One tablespoon contains 6 g carbs, 6 g protein, 6 g fiber, and a very high level of antioxidants and omega-3 fatty acids, making them a nutrient-rich energy source.

Whey Powder

Whey powder can play an important role in helping your body synthesize a lesser known antioxidant, glutathione.

Glutathione is your body’s master antioxidant and it has many immune boosting functions such as maintaining blood levels of other antioxidants such as vitamins C and E. Since supplementing with glutathione isn’t effective, healthy levels depend on eating a variety of plant and animal foods.

Acai Berries

Research has shown that isolated antioxidant supplements such as lycopene pills don’t give the same benefits as the whole foods they come from.  Whole food supplements such as juices and extracts can be a convenient way to get powerful doses of real antioxidants.

Acai berries, by nature of their large seeds, are difficult to eat in their natural state. However, minimally processed frozen pulps for smoothies and juice extracts are widely available and deliver a unique flavor. Look for antioxidant extracts and juices without sugar or other low-cost additives such as apple and grape juices.

Antioxidant Supplements

Whole foods promote health better than isolated antioxidant supplements. Eat a lot of high-quality real foods, which will contain a variety of antioxidants. However, there may be a time and place for the right kind of antioxidant supplement.

If you’re shopping for an antioxidant supplement, you should ideally be looking for all these ingredients: vitamin C (ascorbic acid), vitamin E (tocopherols), vitamin A (carotenes), polyphenols, selenium, lutein and lycopene, and a high overall ORAC score.

Wild Salmon

Certain animal foods can help round out your antioxidant profile. Cold-water fish such as salmon are rich in omega-3 fatty acids, shown to reduce inflammation and the risk of the major chronic diseases: heart disease, cancer, and stroke. One concern is the high level of PCBs found in a majority of farmed salmon , which could negate some of the benefits of the antioxidants. Look for wild Alaskan salmon, which have lower levels of contaminants as well as higher levels of omega-3s.

Dark Leafy Greens

Many  athletes, don’t have a hard time eating potatoes, tomatoes, fruit, nuts, seeds, whole grains, vegetable oil, and meat all good antioxidant sources. But most of them have relatively few greens in their diet. Dark leafy greens (think kale, collards, Swiss chard, even broccoli, but not lettuces) contain a bounty of micronutrients such as minerals, omega-3s, and antioxidants such as lutein.

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !

100 Ways

growing oldI hope you’ll want to learn more and let me help you to get into the best shape of your life.

100 Ways to Live To A Hundred, Live a Better Life and to keep yourself Happy

 

100 Ways to Live To A Hundred

  1. Enjoy yourself.
  2. Stay young at heart.
  3. Be honest and open.
  4. Look for rainbows.
  5. Walk to work.
  6. Take the stairs.
  7. Keep your curiosity.
  8. Stop smoking.
  9. Listen to your body.
  10. Watch what you eat.
  11. Watch what you say.
  12. Make time for your children.
  13. Don’t rest on your laurels.
  14. Drink lots of water.
  15. Have faith in others.
  16. Walk in the park.
  17. Forgive.
  18. Be an optimist.
  19. Make love.
  20. Cross-country ski.
  21. Discover romance.
  22. Exercise regularly.
  23. Do Tai Chi.
  24. Try Yoga.
  25. Plant a garden.
  26. Eat plenty of fruit.
  27. Golf.
  28. Adopt a pet.
  29. Laugh often.
  30. Be positive.
  31. Give, don’t take.
  32. Marry your sweetheart.
  33. Celebrate your marriage.
  34. Enjoy being single.
  35. Relax.
  36. Eat your greens.
  37. Take up lawn bowling.
  38. Do nothing in excess.
  39. Do everything in excess.
  40. Serve chicken noodle soup.
  41. Practice what you preach.
  42. Look before you leap.
  43. Make time for your friends.
  44. Reduce your cholesterol.
  45. Early to bed, early to rise.
  46. Don’t mope.
  47. Try new things.
  48. Skinny dip.
  49. Write to a friend.
  50. Play tennis.
  51. Commune with nature.
  52. Sing in the car.
  53. Write a poem.
  54. Whistle while you work.
  55. Read a book.
  56. Take your medicine as prescribed.
  57. Challenge yourself.
  58. Count your blessings.
  59. Indulge yourself.
  60. “Carpe diem” (Seize the day).
  61. Take setbacks in stride.
  62. If you want to stop taking a medication, ask your doctor.
  63. Cuddle.
  64. Use olive oil.
  65. Eat your Brussel sprouts.
  66. Lighten up.
  67. Choose a career you love.
  68. Be active in your community.
  69. Read the paper every day.
  70. Sit up straight.
  71. Keep your mind active.
  72. Travel.
  73. Soak in the tub.
  74. Don’t be jealous.
  75. Eat an apple a day.
  76. Be generous with hugs.
  77. Make time for your partner.
  78. Keep in touch with family.
  79. Bake a pie.
  80. Eat plenty of fish.
  81. Get plenty of fresh air.
  82. Be yourself.
  83. Swim.
  84. Make time for your grandchildren.
  85. Control your temper.
  86. Share.
  87. Take nothing for granted.
  88. Ask questions when your doctor gives you new medications.
  89. Power walk at the mall.
  90. Don’t procrastinate.
  91. Accept those things which you cannot change.
  92. Don’t drink and drive.
  93. Create solutions, not problems.
  94. Be sociable.
  95. Feed the birds.
  96. Pamper yourself once a day.
  97. Go fishing.
  98. Smile.
  99. Smell the flowers.
  100. Listen to your doctor.

100 Ways to Live a Better Life
You don’t like your life? Change it! Change your life for the better! Don’t have any clue on how to do it? Here’s a list of 100 ways in which you can improve your life.

  1. Accept Your Mistakes You’re human. We, humans, are making mistakes. Accept what you did wrong and try to do better next time. No need to punish yourself forever. In fact, accepting your mistakes is the only way to make them disappear.
  2. Accept Your Friends Mistakes Maybe you got hurt by somebody. Happens. Just accept it and deal with it. People are making mistakes and if you can accept that for yourself, accept it for your friends too. In the end, all you need from them is their love.
  3. Create a New Habit We’re doing a lot of stuff on autopilot. Try to integrate in this category new things you want to attract into your life. Habits are powerful. Harness their energy for your own good. Start by creating a habit in 15 days.
  4. Build Self Discipline Don’t wait for other people to impose discipline on you. Start early. Create your own discipline. Although it sounds a little bit harsh, self discipline is a facilitator for many things in your life. It’s hard to get but great to have.
  5. Make New Friends Reach out. Don’t be afraid. Establish new contacts. The worst thing that may happen to you is to be rejected. Well, if that’s the case, move on. The reward of having true, long-lasting friendship is worth all the potential rejection.
  6. Get a New Job Shaking your comfort zone will often create a lot of value in your life. If you’re not satisfied with your job, just get a new one. The pitfall of not having money for a limited period of time is temporary, get over it.
  7. Start a New Diet You are, in a vast proportion, what you eat. Trying a new diet would often be the only needed change for a dramatic boost of your health and energy. Don’t necessarily have to be raw food, or even vegetarian, whatever works for you.
  8. Keep a Journal Write down you feelings, your ideas, your goals, your activity. Journaling is by far one of the most useful things I’ve done to change my life for the best. It works in such a silent, yet effective way. All you need is pen and paper.
  9. Create and Keep a Morning Phrase Whatever you say to yourself in the morning, it will most likely come true during the day. Why not taking advantage of it? Create a simple morning phrase and say it to yourself first thing in the morning. It’s that simple.
  10. Travel Far Away from Your Home Traveling long distance is incredibly rewarding. It’s so exciting and full with unknown events. I only recently started to travel really far away from my home, but I do wonder how could I ever made it until now without this.
  11. Learn to Take Risks Your life may be so boring and fade because… err, you made it like this? When was the last time your tried something really difficult? When was the last time you challenged the odds doing something risky? Do it now.
  12. Start Your Own BusinessBe your own boss. Work your own hours. I know, it sounds so shallow, for you, who hate your job but still have to stay there because of that mortgage. Well, unless you make the first step, nothing is going to change. That’s for sure.
  13. Change Your Work Space Clean up your desk. Re-arrange furniture. Add some color to that space. Make the place where you work really enjoyable. So enjoyable that work there won’t be perceived as work anymore. It will be something you love to do.
  14. Learn a New Language Challenge your mind. If you’re going to do number 10, you’re going to learn some new languages too. From my experience, learning a new language is a fantastic mind opener. Sometimes you don’t even have to travel there.
  15. Find Reasons to Agree Rather than disagree. We have this mindset of competition which makes constantly arguing over things. Well, stop that. You don’t have to force yourself into agreement, if it’s not the case, just trying to find some reasons will be enough.
  16. Pay Yourself First You can’t give something if you don’t have it. You can’t spread light onto others if you don’t have light from within. You can’t give wealth to others if you don’t have it for yourself first. Make yourself a service and pay yourself first.
  17. Wake up Early This is not a habit, this is a lifestyle. Don’t just wake up early without a purpose. Be early. Be there before others. Look for opportunities and embrace them. Waking up early means keeping your eye open to every available opportunity.
  18. Train Your Focus Your focus is in fact your reality. Use it wisely. Train it constantly for it will enhance your reality in ways you never imagined. Keep your focus sharp as a razor blade and be prepared to experience life in fantastic shapes and colors.
  19. Start a Blog On whatever topic you want. Not only it will give you the opportunity to create something new and valuable but it will also bring new people into your life. Blogging is far more than a hype, is a personal development tool. A very good one.
  20. Write an EBook You may think you don’t have a talent, but that’s completely wrong. And the easiest way to prove it wrong is to start writing an ebook. Any ebook. You pick the topic. It might be something you know or want to learn about. Write it. It’s fun.
  21. Be Better, Not Perfect Striving too much for perfection will ruin your life. It will wipe out all those little imperfections which are making you… human. Being better, on the other side, is rewarding. Look back at the yesterday you and just say: I’m better!
  22. Stop Self Sabotage You’ll be surprised by how much of a burden you can be to yourself. You are literally self sabotaging. Most of the time, unconsciously. If you have a long history of failure behind, that could mean you’ve become your worst enemy. Stop it.
  23. Find Reasons to Love Your LifeMaybe life wasn’t fair with you. Yes, I know, I’ve been there: life is never fair. But it’s fantastic. It’s unique, unrepeatable, one of a kind, beautiful, simple, challenging, sweet, hard… Just take a step back and find reasons to love your life.
  24. Try Something New Maybe you’re sad because you’re bored. Have you ever thought about that? Just reach out and try something completely new. Go for a challenge, learn a new sport, pick a different restaurant or go for a comedy movie (if you’re the drama type). Just try it.
  25. Avoid Fighting Fighting is the biggest energy leak of your being. Trying to prove another guy wrong is so against your true nature. You’re here to acknowledge life’s wonders, not to prove anybody’s wrong. They’re not wrong, just have different opinions. And that’s part of life.
  26. Stop Wasting Your Power Are you doing something that you think you shouldn’t be doing right now? Well, that’s wasted power. That’s meaningless stuff promoted to the honor of being a part of your life. How long are you going to approve this? Why wasting power?
  27. Learn to Ignore I think they should be teaching this one in schools. We’re so focused on so many topics and think we have to do so many stuff, that our life is literally clogged with stuff. It’s good to do stuff, but learning to ignore stuff is much better.
  28. Experiment Gratitude When was the last time you said “thank you”? With all your heart? Everybody knows that an attitude of gratitude is the key to success, but almost nobody practices it. Well, start by experience gratitude first, and take it from there.
  29. Recycle Your AggressionDon’t throw it away, recycle it! Use it for something you really want! Call out those wild forces inside of you and put them to work. Aggression is part of your being, so don’t try to reject it, because it will only grow stronger. Recycle your aggression.
  30. Release Your Guardians Don’t touch that! Don’t eat that! Don’t go for that opportunity! Those are the sentences you hear when going for something you really want. Those are your guardians, your mental constructs made to protect you. Release them, you’ll be much better off.
  31. Clean Up Your House It’s fun. And it’s good for you. Make a habit out of cleaning up your house with joy and happiness. What’s outside is a mirror of what’s inside. If your house is a mess, probably your internal life is a disaster. Neat that stuff, it’s easy.
  32. Write a Personal Mission Statement You’re here with a reason. No matter how small you feel now, how insignificant others may made you feel, you have a purpose. Take the time to write your personal mission statement. It will bring light and direction into your life.
  33. Dissolve Negative Opinions about Yourself Whatever you think you may do, it’s half of what you can really do. And that’s because you have so many negative opinions about yourself. You can solve them. Just accept the fact that you have them and then start working on them.
  34. Build Different Skills Don’t stop learning. Don’t remain stuck in a single career, it’s boring and limiting. Learn different skills, possibly from completely unrelated fields. You never know when life will ask you to use them. Besides, it’s a lot of fun.
  35. Manage Your Time As You Manage Your Money Have you ever thought what would be if you would manage your time the same way you manage your money? Just give it a try. See where you spend most of your time, what the return of investment is and how rich are you in time.
  36. Exercise You don’t have to break the world record, or something. Just make sure you exercise constantly. It will make your body healthier and your mind clearer. It’s also one of the simplest and most affordable ways to improve your life.
  37.  Be a Parent Having kids doesn’t necessarily means you’re a parent, and I know that very well. Being a parent will surely change your life forever: filling it with unconditional, life lasting love, care and warm feelings. You’ll live in love. And learn.
  38. Throw Away One Object a Day from Your House Maybe your life is breathing so hard just because it’s suffocated by objects. Learn to let them go. You may donate them, give to charity or simply throw them away, but don’t let the clutter stay in your way. You’re not the objects you have.
  39. Read a Book per Weekor, alternatively, a fine selection of blogs. That will keep your mind alert and your focus steady. Reading is like good food for your brain, without it, it will go lazy, obese and unresponsive. But with the proper food it can become your best friend.
  40. Start A Monthly Challenge Being it physical, mental or social. Intend to acquire something new in your life in 30 days. Improve your health using new methods, or your relationships by starting new things together. Make it count. And count on it.
  41. Call an Old Friend It’s enlightening to meet somebody you haven’t talk to in the last years. Go right now and call an old friend, or a relative. It will bring up memories and it will create new opportunities. Don’t let the dust settle on your relationships.
  42. Follow a Coincidence Well, there aren’t any coincidences, I lied. Everything has a purpose. If you witness something which may seem like a coincidence, then you’re very lucky, you just got a sign. Follow it with trust, it will lead you well.
  43. Play a Game Any game. Just play. Like a child. Allow yourself to do something just for fun, without any goals, pressures or deadlines. Will make you understand that everything is a game. Sometimes a little bit harder, but still a game.
  44. Forgive Somebody Out Of the Blue Don’t hold that grudge for that past insult. Grudges are heavy and tend to make the take off for a new life a little bit difficult. The longer you hold that grudge, the more difficult the take off will be. Forgiveness will lift you off.
  45. Stop Solving the Wrong Problems You are not here to witness the bad things in your life. Nor the performance in itself. You are here to enjoy a journey. To become aware, To grow. So, stop solving the wrong problem and focus on what really matters.
  46. Make Peace with an Old Enemy That’s more than forgiveness, that’s the actual process of reversing a situation. Make peace with somebody. Turn it into your friend. I’m not saying this is easy, I know it first hand. But I also know it works. Enemies count down, friends count up.
  47. Make a Promise to a Close Person and Keep It It doesn’t have to be something big. It doesn’t have to be for someone special. It doesn’t have to be difficult also. But it has to be a commitment to somebody. Just reach out, make a promise, keep it and then enjoy the feeling after.
  48. Break Up With a Person You Don’t Really Like Maybe you’re friend with somebody just by habit, chemistry being dead for a long time now. Just break it up. Tell him. Ok, let’s unfriend us, this will not work. It will bring up something you thought you lost it long ago: courage.
  49. Get a Thing You Wanted For a Long Time But you didn’t had time or money to get it. Just go out and get it. Not only it will boost your self-respect, but it will also free your desire channel, which may be a little bit clogged by having one and only one desire for such a long time.
  50. Stop Being Judgmental With others AND with you. Excessive criticism will kill your enthusiasm. And if you think this post is something you shouldn’t read in the first place, then, my friend, you really are judgmental. Lighten up. Accept life as it is.
  51. Change Your Wardrobe You don’t know how much are you tied to what you wear. If you’re on the gray loving side, put some color in your clothes. If you’re on the black and white, try some gradients. Of course, your clothes are not you. Hence, they’re so easy to change, right?
  52. Smile At Least 10 Times a Day And I mean it, start to count that. Smiling is a sign of honesty and power. Everybody can cry over a disaster but only the most powerful can take bitterness with a smile. Exercise that power. And then try to go for 20 times a day.
  53. Burn Some Old Memories Maybe the notebook from your 7th grade? Maybe the teenage dumb poetry you wrote? Whatever it might be, break up. It might be difficult, but it might also be a sign that you’re so attached to the past that you can’t advance in your life anymore.
  54. Plant a Tree Or take care of a flower. Do it for at least several months. It will give you a sense of potential. Seeing that tree or that flower growing will make your self-confidence go up. If a flower can make it, why can’t I? Of course you can, now do it!
  55. Move to another Town or Country Maybe it’s time to change the environment? Take the plunge, move over. Pick another town or even another country. Like all the good stuff, it might be pretty difficult in the beginning, but you can bet it would shake everything really good!
  56. Join a New Group Go to a bikers meeting. Or, if you’re not a biker, to a toastmaster meeting. Join a group and see how you fit in. It will help if the group will be focused on some of your passions, of course. It will reveal a lot about your social skills.
  57. Stop Watching TV Television evolved a lot from the balanced news provider it was in the beginning up to the current manipulating tool. Just stop watching it for a week. And then for a month. Meanwhile, assess your psychological progress. You may be amazed.
  58. Start a Totally Unexpected Hobby Start making trains out of matches. Raise cobras. Put tiny vessels into tiny bottles. Do whatever it takes to move your mind from your problems for a while. And if you can create something nice in the process, why not doing it?
  59. Randomly Hug a Stranger on the Street Ok, this might be a little bit dangerous, but only if you think at it. If you’re doing it, chances are that you’re going to get your hug back. It will also help raising your adrenaline up to levels you never had for a very long time.
  60. Set up a Surprise Party For your or for a friend. It’s always good for your mood, even if – or especially if – you’re down. Do a thematic one, invite friends and tell them to bring their friends. And then expect to meet new, wonderful persons. And of course, have fun.
  61. Go Hiking Do it for at least one week-end. Nature is more powerful than our human created environment. We don’t know how to channel the energy into our artificial habitats. If you want to recharge, go outside and stay in connection with the wilderness.
  62. Get a Pet Whatever works for you, a bird, a guinea pig, a dog or a cat. It will keep you alert and it will cheer you up when you’re down. Taking care of a pet is also easier if you’re overwhelmed with human interaction. Even from a pet, love is still love.
  63. Write a Thank You Letter You can send it or not, the real catch is to write it. Pick someone who helped you in the past. Start writing the letter and say everything you want to say to that person. It will make you understand what are you really grateful for in your life.
  64. Meditate Daily It’s the easiest thing you can do. True mediation acts like a mind emptier, leaving you open to the whole flow of the sensations and experiences you would otherwise ignore. You don’t even need a complicated technique, meditate as you see fit.
  65. Say Something Nice to Somebody Just like that. Out of the blue. Pick an unknown person and say something nice. After the initial surprise you’ll be amazed by the unmasked joy and gratitude they’re expressing. Admit it: you would like that too, isn’t it?
  66. Say Something Nice To You Ok, but if nobody is telling you nice things, why not start this yourself? Do it in whatever form you think it’s appropriate: send yourself emails, write in your calendar or leave yourself nice postits on the desk. With something nice just for you.
  67. When I Doubt, Improvise Being so scared for not knowing the answer, so nervouse that you may screw thins up… I know the feeling, I’ve been there too. Just go with the flow. Improvise. It will be so good for your unconscious mind. The real answer will be surprising.
  68. Don’t Argue, Win or Lose This goes hand in hand with avoiding the fight, but it’s a little bit different. If you get caught in an argument, just accept that you can have only two outcomes from it: win or lose. Settle with one and just move on.
  69. Stop Faking Your Life It’s so easy to get caught in a flow of fakes. Society wants us to politely lie and you need to lie sometimes. Just stop it. Being authentic is the best thing you can do. No need to hide your sorrow, nor your joy. They’re both part of life.
  70. Define Goals Again, that goes hand in hand with writing a personal mission but it’s more than that. It’s the habit of clearly deciding – and, subsequently, describing – where you want to go. Do you have a goal? A passion, maybe? Go for it! And be verbose.
  71. Help others Reach out and try to see if you can help others. You don’t have to be a Samaritan, just go out there and support somebody. The biggest trick of helping is really surprising: although it seems you’re giving, you’re in fact receiving a lot more.
  72. Go Social Mingle, interact, go out. Get used to meet new people. Make this a habit and you’ll soon get used to do new things too. The goal is not to be the best networker in the world, but to be connected to as many energy sources as you can get.
  73. Spend Some Time Alone Subsequently, make sure you set aside enough time for your own. You don’t necessarily need to recharge, but you need this time in order to get a new perspective. Stop for a while and look around. Where are you? Where do you want to be?
  74. Fix Something by Yourself Go fix a broken window, or a scratch on your car. Don’t call for a specialist, get involved, see how you can have an impact on things around you. Work with your hands, prepare to sweat. It will instantly make you feel better.
  75. Create Value Make things that others need too. Make something useful. Don’t follow blind or outdated commitments, go for what really makes a change around you. Creating value is the core of your activity here and the only thing you really have to strive for.
  76. Do a Random Act of Kindness Doesn’t have to be in the form of a nice compliment this time. You don’t even need to communicate it to the target person. Just do an incognito service to someone. See how this makes you feel. Think how many times you received that.
  77. One More Second Create the habit of looking at things for one more second. Spend one more second before taking an important decision. Delay something. Time will follow your intention and open some unexpected window for you. Slow it down a little.
  78. Understand What People Want From You What you can do is not always what people want from you. Clearing that confusion alone could bring an immense relief to your life. You don’t have to immediately provide what they’re wanting, but if you do, you may have some big surprises.
  79. Break an Old Bad Habit Breaking a bad habit is difficult. But breaking an old bad habit will free an incredible amount of time into your life. Quit smoking or stop talking on the phone for hours. Whatever you break, it will change your life for the best.
  80. Stop Complaining Complaining is like an open invitation for troubles. The more you complain about something, the more of that something you invite into your life. Cut it out. You don’t get any comfort out of complaining, only troubles.
  81. Reject What You Don’t Want It’s so simple, yet so underrated. Society wants us to complain even when we don’t really like stuff. Like forcing us to smile when we don’t find it funny. Allow yourself to walk away from something you don’t like. Just do it!
  82. Being Is Better Than Having Too much and too often we shape our life’s fulfillment degree to the amount we possess. The fundamental mistake. If you’re doing it, stop it right now. You’re not what you’re having. Being is so much better than having.
  83. Listen to Your Critics This one might be difficult in the beginning but once you get used to it it’s fantastic. You may find out a lot of stuff about yourself that you didn’t know about. You think you are one kind of person, but others may disagree.
  84. Don’t Take It Personally Never. Your world is shaped by your reaction to things, not by the things themselves. Don’t get upset, don’t think that somebody knows you enough to make right assumptions about you. Acknowledge and move on.
  85. Laugh This time is not about smiling. It’s about laughing. Don’t you ever miss another opportunity to laugh. Especially at yourself. The longer your laughing sessions, the shorter your misery ones. Looks like a nice deal, isn’t it?
  86. Go with Passion Don’t let your rational mind stand in the way of your passion. If you found – or at least felt, even occasionally – something that thrills you, you’re there. You don’t need a confirmation on this from anybody. Go with your passion.
  87. Trust Your Emotions Don’t underestimate your emotions. Or overestimate them. Your emotions are your feed-back system and for that they are very important. Trying to ignore your emotions is like depriving yourself from lights in a car running in the middle of the night.
  88. Live it like a Holiday Ever observed how nice you feel during your holiday? How light, joyful and authentic? Everything is just wonderful. Well, you are on a continuous holiday here. It starts with your birth and end with your death. Live it like a holiday.
  89. Make a Story Out of It Do you like a good story? I love it. Make everything in your life story-worthwhile. Make it as it would be a fantastic journey and you will be at all time the observer, the hero and the narrator. Create the story of your life.
  90. Stop Being a Follower Admiring is nice. But being admired is even better. Stop trying to fit in other people’s shoes. Find your own path. If that means breaking up completely your lifestyle, so be it. If you are “like” somebody else you can’t be “like” yourself anymore.
  91. Watch Your Beliefs Your beliefs are not you. But they are shaping your life constantly. You have the power to change them at any point in your existence. But in order to do that, you must first start to observe them, to isolate them, to accept them.
  92. Stop Lying To others and to yourself. Although it might ease a complicated situation, a lie is not good in the long run. The trick is that if you’re telling a lie you’re altering your reality. And a distorted reality will be impossible to handle.
  93. Stop Reacting To Stuff And start acting on stuff. Initiate things. Start projects. Predict situations and be there before the hurricane hits. Reacting to stuff is a victim paradigm. Stop being a victim and start acting. Create your life instead of being the creation of others.
  94. Live Today Not yesterday, not tomorrow. Go for what you can do today and leave yesterday behind for good. It’s not here anymore. And tomorrow doesn’t even exist yet, so why bother. All you have is today. Don’t waste it.
  95. Expect the Unexpected If there’s something unusual that happens to you, go for it. The unexpected is a signal of an opportunity. It will not always be nice, this unexpected, but whenever it’s around, magical things are happening. Wait for it. Praise for it.
  96. Enjoy Like being in joy. Like giving permission to yourself to extract joy from any situation you’re in. Even if it’s bad. Or especially if it’s bad. Joy is everywhere, you just have to let it manifest through you. Don’t resist joy. Don’t reject it.
  97. Make Your Own Rules And stick with them. Go for what works for you, not the others. Go for what you want, not the others. Including me. Make your own system and be proud of it. You may upset some people in the process, but hey, that’s life.
  98. Love Unconditionally. Totally. Constantly. Restlessly. Love is the only glue that keeps your life running. You were born out of love and you carry it deep down in your being. Love is never about the others, it’s about you.
  99. Get Rid of Labels Things are what they are. Don’t use labels anymore, use directly the things. Your notion of “right” and “wrong” are nothing but labels. In a different country your “right” might be “wrong”. Don’t charge yourself with this unneeded burden.
  100. No Regrets Regretting something is another form of not accepting reality. What you can do about it now? It’s gone. It doesn’t exist anymore. Focus on what you can change: your present moment. Not yesterday, not tomorrow. Now. Live now.

100 Ways to keep yourself Happy

  1. Never put yourself last.
  2. When you extend a helping hand to one person, be careful not to kick someone else in the teeth.
  3. Always own a pair of old, faded jeans.
  4. Count your blessings every day.
  5. Acknowledge your successes along with your downfalls.
  6. Burn the candle that has been in storage for the last two years.
  7. Strive for progress, not perfection.
  8. Remember, the voice telling you that you cannot do something is always lying.
  9. At least once a day sit and do nothing.
  10. Don’t close your heart so tightly against life’s pain that you shut out life’s blessings.
  11. Celebrate all your birthdays no matter how old you get.
  12. Examine your life for limitations and ask yourself why you put them there.
  13. Plant a tree, pull weeds, or get your hands dirty.
  14. Diminish your wants instead of increasing your needs.
  15. Cry when you feel like it.
  16. Rejoice in other people’s triumphs.
  17. Don’t wait for someone else to laugh or express joy.
  18. Forgive yourself for any mistake you make, no matter how big or small.
  19. Keep good company.
  20. Never take a pill for a pain you need to feel.
  21. Use your enthusiasm to put yourself in forward gear and give yourself a spark to move ahead.
  22. Look in the eyes of the ones you love when you are talking to them.
  23. Remember that one is a whole number.
  24. Walk in a summer rain shower without an umbrella.
  25. Do a kind deed for someone else.
  26. Keep your eyes and ears open to get the messages you need from people and events in your daily life.
  27. Be patient.
  28. Eat something green.
  29. Change what you can and leave the rest alone.
  30. Walk hand and hand with truth.
  31. Make laughter and joy a greater part of your life than anger and grief.
  32. Embrace solitude instead of running from it.
  33. Be zealous, not jealous.
  34. Forgive anyone you’ve been holding a grudge against.
  35. Slow down and enjoy the present.
  36. Walk in others’ shoes before judging them.
  37. Send yourself a kind message.
  38. Remind yourself that the company you keep is a reflection of what you think of yourself.
  39. Go on a picnic.
  40. Accept your fears, no matter how crazy they seem.
  41. Don’t let other people’s opinions shape who you are.
  42. Say a prayer.
  43. Never attribute your accomplishments to luck or chance.
  44. Know when to say no.
  45. Look at the positive side of negative situation.
  46. Remember that you are a spiritual being in a physical body.
  47. Avoid seeking out other people for constant approval, because it make them the master and you the slave.
  48. Go fly a kite.
  49. Avoid fads and bandwagons.
  50. Accept the things you cannot change.
  51. Look inside instead of outside yourself for answers to life’s problems.
  52. Remember that all feelings are okay.
  53. Shield yourself from bad influences.
  54. Stand up for what you believe in.
  55. Respect the wishes of others when they say no.
  56. Seize every moment and live it fully.
  57. Give away or sell anything you haven’t used in the past five years.
  58. Never downgrade yourself.
  59. Take responsibility for what you think, feel, and do.
  60. Pamper yourself.
  61. Never say or do anything abusive to a child.
  62. Let yourself be God powered instead of flying solo.
  63. Volunteer to help someone in need.
  64. Refrain from overindulging in food, drink, and work
  65. Finish unfinished business.
  66. Be spontaneous.
  67. Find a constructive outlet for your anger.
  68. Think about abundance instead of lack, because whatever you think about expands.
  69. Think of yourself as a survivor, not a victim.
  70. Cuddle an animal.
  71. Be open to life.
  72. See success as something you already have, not something you must attain.
  73. Experience the splendor and awe of a sunset.
  74. When you score a base hit, don’t wish it were a home run.
  75. Learn to be in the present moment.
  76. Instead of believing in miracles, depend on them.
  77. Take a child to the circus.
  78. Change your attitude and your whole life will change.
  79. Never turn your power over to another person.
  80. When your heart is at odds with your head, follow your heart.
  81. Always remember that the past is gone forever and the future never comes.
  82. Live your life according to what is right for you.
  83. Acknowledge your imperfections.
  84. Plant a tree and watch it grow.
  85. See “friend” instead of “enemy” on the face of strangers.
  86. Watch an army of ants build their houses and cities and carry food ten times their weight.
  87. Believe in something bigger than yourself.
  88. Let the playful child within you come out.
  89. Make haste slowly.
  90. Work through your problems step by step and one day at a time.
  91. Accept compliments from others so you can see the truth about yourself.
  92. Sit on the lawn without worrying about grass stains.
  93. Don’t condemn yourself for your imperfections.
  94. Do a humility check periodically by loving the truth about yourself.
  95. Tell someone you appreciate them.
  96. Never live your life according to what is right for someone else.
  97. Talk less and listen more.
  98. Admit your wrongdoing and forgive yourself for it.
  99. Thrive on inner peace instead of on crises.
  100. Affirm all the good things about yourself.

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !

Your pH

beakers1I hope you’ll want to learn more and let me help you to get into the best shape of your life and listen to my CD’S ‘Your body, Your life’ as this topic is discussed and explained in greater detail.

There are thousands of different diseases, but in fact, there is only one disease, malfunctioning cells. Your body is made up of 50 -100 trillion cells. When all of your cells are in perfect health, you cannot be sick. When cells malfunction, thousands of different symptoms can be produced, thus making it appear as if there are thousands of diseases. To prevent or reverse almost any disease, all you have to do is keep your cells healthy.

Optimizing cellular health in society is not so easy. Toxic diets, toxic environment, and stressful lifestyles all help to damage cellular health and are the cause of our pandemic of chronic disease.

To reverse this pandemic, there are two important factors you must consider, the pH of your blood and the pH of the fluid inside your cells. PH is a measure of how acid or alkaline something is. A pH of 7.0 is neutral, while a pH of 1.0 is very acidic and 14.0 is very alkaline. The optimal pH of both blood and cellular fluids is slightly alkaline and must be kept within a very narrow range. Blood pH ranges from 7.35 – 7.45. Even small deviations in blood or cellular pH will dramatically alter your body’s biochemical functions. Variations of more than a few tenths in blood pH can cause death. The traditional diets and lifestyles of our ancestors kept pH in balance. The bizarre diet consumed by most North Americans is guaranteed to alter cellular pH and cause disease. The standard diet, high in sugar, white flour, fat and protein, results in excess acid production as these foods are metabolized, making your body too acidic. Your body’s natural response to this problem is to keep systemic balance and integrity by bringing down and buffering dangerous chemical levels and maintaining proper blood pH. Alkaline minerals such as calcium and magnesium are removed from your body’s vital and mineral rich tissues, such as bone, and used to neutralize the acids back down to a safe level.

With time, as your body loses its alkaline reserves, your blood and cellular fluids become even more acidic. This affects the ability of your cells to produce energy, making the your body less resilient and impairing its ability to maintain and repair itself. Excess acid also reduces the ability of your blood to deliver oxygen to tissues.

A low oxygen environment allows viruses and bacteria to thrive and also promotes the growth of cancer. Excess acids cause disease!  If you measure the pH of your first morning urine. This is an indicator of your body’s pH and can be used to monitor changes as you work to normalize your pH. First morning urine should be in the range of 6.5-7.5. If readings fall below 6.5, you are too acidic. Occasional readings above 7.5 are normal, but consistent readings above 7.5 are an indication of tissue breakdown, and a pH over 8.0 is a serious matter. It may suggest that your body is in an extreme acid condition and is producing alkaline ammonia to compensate.

What can you do about it, if your body is too acidic? The answer is to cut your acid load and increase your intake of alkaline minerals. To reduce acid blood, cut the sugar out of your life. Reduce meat consumption and eliminate dairy. Cola drinks, coffee, sport drinks and milk all contribute to excess acid. Drink at least two liters of pure water every day.

To increase your alkaline reserves, eat plenty of fresh vegetables, fruits, lentils, nuts and seeds.  These are all alkalizing, and add to your alkaline reserves.  Stress, toxins, and allergic reactions also contribute to your acid state and should be minimized. If you are too acidic, it may take some time to normalize your pH. Don’t get discouraged. It took decades to get where you are and reversing it will take time. Working toward a normal pH and optimizing cellular health will bring you more energy and better health, so it is well worth the time and effort.

In my CD, Your Body Your Health, I talk about the importance of cellular pH. If your pH is wrong, you are sick!

Abnormal pH is a common thing that goes wrong that causes cells to malfunction, thus causing disease.  If pH is abnormal, some enzymes will be disabled, others will overwork and inappropriate instructions will be sent to genes that can cause cancer. Cellular acidosis is a major contributor to cancer. Tasks critical to health and to life itself will be compromised; production of energy and hormones can be diminished and digestion impaired.

How do you know if your pH is okay? There is a simple and inexpensive test use pH paper  to measure first morning urine. Here is your guide to pH:

Below 6.0 — Dangerous

6.0 to 6.5 — Unhealthy

6.5 to 7.5 — Healthy

6.8 to 7.4 — Ideal

Above 7.5 — Dangerous

Keep a diary of the foods you eat, including first morning pH. This will allow you to monitor how different foods affect your pH. First morning urine pH should consistently run within the acceptable range. Occasional readings outside the acceptable range are okay, but consistent readings below 6.5 are not good, and readings below 6.0 are dangerous. Occasional readings above 7.5 are okay, but consistent readings are not, and a pH of 8.0 is alarming. Most people are too acidic. When you are acidic, your body ceases to function normally. Cells will no longer properly communicate, self-regulate, and self repair. This is disease!

How do you become too acidic? The largest contributor is diet. About eighty percent of diets consists of acid-forming foods such as sugar, white flour (bread, pasta, cookies, and pastries), meat, dairy products, and cola drinks. Stress, allergic reactions and toxins (including prescription and over-the-counter drugs), also contribute to acidosis. Your diet also lacks adequate alkaline foods such as fresh fruits and vegetables that help to neutralize these acids. One thing that can happen when pH is out of control is gallbladder surgery. Every year, more than 500,000 people in North America undergo surgery to remove their gallbladders. Most often this is the result of gallstones, but all too often people are marched off to surgery for gallbladder removal simply because they are too acidic. Acidic pH impairs critical detoxification by inhibiting liver enzymes. As a result, toxins are dumped from the liver into your gallbladder causing inflammation and pain. All that is required to get well is to restore normal pH. Instead, people get dangerous, unneeded surgery.

Your liver’s ability to detoxify and to produce hormones is dependent on pH sensitive enzymes. Abnormal pH will cause some enzymes to shut down and others to work when they shouldn’t. This causes diminished hormone production as well as other dysfunctions. Enzymes are further inhibited when acidosis strips your body of critical minerals such as zinc, magnesium, and calcium, which are necessary to enzyme function. When liver detoxification is inadequate, toxins will overload the kidneys. This will produce fatigue, headaches, skin rashes, back and shoulder pain and other problems.

Viruses thrive in acidic cells, making infection more likely. Acidity diminishes the ability of your blood to carry oxygen, depriving cells of this critical nutrient. If your body is too acidic, your stomach produces less acid, causing poor digestion.

If you are too acidic, what should you do? First, get off acid forming foods such as meat, dairy, sugar, white flour and cola drinks. Eat more alkaline foods. Fresh fruits and vegetables are generally alkaline while grains and animal proteins are acidic. Identify allergies as allergic reactions are acid producing. Reduce stress. Magnesium is a critical mineral that regulates pH, and most people are deficient in magnesium.

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