#1 – Self Evaluation
Dedicate time to reflect and focus on the 3 main tenets of health and disease… Nutrition, Toxicity and Stress in your life. Start by viewing health and disease through the lense of these 3 essential principles to make a transition to healthier living.
Know that you are NOT getting proper nutrition (so sorry to break it to you)… which is leading to a weakened state where your body cannot properly cleanse itself and perform its core functions… and is further overwhelmed by a stressful lifestyle. All this sets the stage for eventual disease and dysfunction… cancer, heart-disease, diabetes, alzheimer/dementia, weight gain…etc.
Work on improving yourself in these categories and be proactive… not reactive and essentially waiting to get sick… this is how we need to reprogram our view of healthcare!
#2 – Drinking Lemon Water to Get your Day Started
Boost metabolism while cleansing and nourishing your body! First thing each day, squeeze fresh lemon juice into filtered water… even adding cayenne pepper for a better boost!
You’ll notice a big difference in energy and how you start off on the right track and get your body primed for the day!
#3 – Chiropractic Care
Make a Chiropractor your go-to-guy/girl for you all your regular bodily maintenance. Not just cracking bones and fixing your back… but good Chiros provide guidance on nutrition and understanding how well, or how poorly your internal organs are working.
Think of taking your car for an assessment and tune-up, oil changes and the like. You also need regular maintenance and assessment for your body, to keep it on track and avoid major breakdowns!
#4 – Seek True Happiness… Gratitude for the Little Things in Life
Especially the all good things – not always so little, like good health, family, relationships, home, good weather, etc! And an appreciation for even the smallest blessings in your life can turn your focus to the positive. Rather than thinking of all the ways you’ve failed or don’t compete… let go of all that and start to recognize those little things you take for granted… things that so many others in this world would love to have!
And also, recognizing your weaknesses and failures provides insight on where we need to grow… NOT to dwell on… but to see how much we still have to learn… no matter where we are in life. This perspective helps us find happiness each day… to live a wealthier life in the sense that you get far more pleasure out of small, simple things vs. valuing yourself based on accomplishments, popularity, money and material things.
#5 – Hydrate Yourself… Drink More Water
And make sure it’s filtered or mineral water! Our bodies are in constant need of hydration, especially depending on how active you are, and how hot or humid the weather is. After all, our bodies consist of 70% of water… just like planet Earth… go figure that connection!
Aim to drink anywhere from 1 to 2 liters per day. Always keep water within reach… closely near you… throughout the day to remind yourself to drink. A bottle with labels is especially helpful. And avoid sports drinks with all their artificial ingredients… these are no substitute!
#6 -Drink Apple Cider Vinegar in Water
Make it only organic, unfiltered, unpasteurized versions. Like lemon, Apple Cider Vinegar alkalizes the body as well. It also boosts energy, helps clear the sinuses and throat and contains healthy bacteria that kills fungus, yeast and other harmful toxins. It has been shown to remove lactic acid from the muscles, making it good for active people and after exercising to reduce soreness.
One or two tablespoons in 8 ounces of water is all you need. Drink once daily or a few times per day, morning, midday and afternoon. You can also add 1 to 2 teaspoons of organic honey, pure maple syrup, or stevia for flavoring.
#7 – Epsom Salt Bath
Also known as Magnesium Sulfate, Epsom Salt is especially effective in drawing out toxins. It has many amazing healing properties including, reducing inflammation, easing muscle pain and stiffness, easing stress, improving sleep and improving absorption of nutrients. For a simple detox bath, add 2 cups of Epsom Salt to a tub of hot water.
Also keep in mind… your pores open up to release toxins… but can also absorb any harmful materials present. If you’re using unfiltered water, it likely contains chlorine, fluoride, or other additives and pollutants. By adding 1 cup of baking soda, you’ll help neutralize most harmful materials.
#8 – Intermittent Fasting
If you’ve never fasted, this is a perfect way to start, allowing you to still eat every day, but skipping at least one meal. Think of it like a mini-fast, where you choose a time period in which you would eat all your meals that day. For example, eating in an 8-hour period like from 12 PM to 8 PM, you’d be skipping out on breakfast, but this leaves the other 16 hours of the day for fasting. And this includes sleeping time, so just make your last meal of the day in the evening and not too early.
Fasting results in fat burning… which is particularly important in detoxing because fat is where most toxins are stored in the body. As an added bonus, we also gain mental strength and focus… a key part of living a better life and having control of our health… as fasting helps the mind overcome the urges of the body.
#9 – Yoga Breathing
It’s hard to overstate the importance of breathing. It’s a process of detoxifying… as each inhale and exhale nourishes and cleanses our entire body. But breathing is the only way to obtain our most vital “food”, or oxygen. Our billions of cells need oxygen to function, and in turn they release carbon dioxide (CO2) as a waste product.
Proper breathing is done through the nose… not the mouth. Deep breathing… relaxed and from the abdomen – rather than the chest, is far superior to how most of us breathe today. Think of Yoga breathing as a “cleansing breath.” Proper breathing increases body vitality, purifies the blood, soothes and tones the nervous system and leads to a greater mental focus, relaxing both the body and mind.
By deeply inhaling through the nostrils and expanding the belly we can find the proper breath. Take a few deep breaths in through the nose, expanding the belly and exhale deeply through the nose again, fully emptying the lungs. Keep the mouth closed and listen to the sound of your breath. Try this several times throughout the day to give yourself a break!
#10 – Rhythm and Timing to Your Breath
In Yoga, Pranayama is the science of breath control. Its main focus is cleansing the body… more important than any other aspect. It’s a crucial first step for any further progress of the body and mind. Start by deeply inhaling and holding the breath and then exhale deeply. Using an even ratio of 1:1:1 (inhale:hold:exhale), doing each for the same length of time. For example, using 2 seconds for each part (In this example, 6 seconds total):
• inhale – 2 seconds
• hold – 2 seconds
• exhale – 2 seconds
Repeat and maintain the same timing. Once you’re able, you can increase the length of each to 3, 4 or 5 seconds each, while keeping the same ratio.
#11 – Superfoods & Nutritional Supplements
Since food today just doesn’t provide enough nutrition, a combination of Magnesium, Vitamin B-12, Vitamin-C, Vitamin-D, Fish oil/Omega-3 is a great start and are where the majority of people are seriously deficient.
Chlorella & Spirulina are nutritionally complete Superfoods that fight disease, removes toxins and boosts the immune system – great in smoothies/juices or in tablets.
Other herbs like Ashwagandha, Tulsi, Echinacea, Astragalus and Rhodiola are anti-stress adaptogens that you need in your life!
Coconut Oil, Flax Seed, Chia Seed, Ginger and Turmeric all are more Superfoods you need to incorporate into the mix as well!
#12 – Wake Up & Warm Up Your Body
Start the day with gentle, movements and stretching. Nothing extreme, just enough to loosen up the hands, arms, legs, feet, shoulders, back and neck.
Make gentle circles with your hand/arms outstretched for 20-30 seconds or more… touch your shoulders and bring your elbows forward to touch while making circles, forward and backwards to loosen the shoulders, neck & back.
And gentle twisting side to side from the waist with your feet planted… these are simple ways to warm up your body!
#13 – Essential Oils & Aromatherapy
Oils stimulate healing and physical and mental well-being. Some oils are energizing and others are better for calming and relaxing. And they can either be inhaled, (using a diffuser) or applied to the skin or even ingested in some cases.
Lavender has calming & relaxing effect, and many blends of essential oils can help the organs detox the body more effectively when your body is relaxed and unburdened.
#14 – Watch What you Put in Your Body
For every action there is a consequence of some kind, some immediate, or some long-term. In terms of the harmful substances in our lives, we need to protect ourselves better and be ready to cleanse our body regularly.
Reading food labels and then eliminating harmful substances is key (High Fructose Corn Syrup, Aspartame/Sucralose – NutraSweet, Equal, Splenda, MSG -Monosodium Glutamate, food colorings, “natural flavor”… just for starters!
And then of course there’s all the over-the-counter medicines and prescriptions we consume… which only treat symptoms (not root causes) and bring their own side-effects as well.
#15 – Yoga practice
Among many things, Yoga is a sure way get the lymphatic system moving and your breath fired up to clean out toxins. It can be a gentle or intense workout, but always it’s up to you to decide and listen to your body.
It’s important to find a great teacher to guide you as you get started. Most Yogis will tell you how much more peace and clarity they find through regular Yoga practice, and of course the new flexibility, strength and stamina it brings!
#16 – Build Regular Routines
Build consistent, daily, weekly and monthly routines. Figure out how to work in things like Drinking Water, Breathing Exercises, Meditation, Hiking/Walking, Exercise/Yoga, Detoxing, Superfoods & Nutritional Supplements, etc.
Some things you can do daily while others you do on a regular weekly/monthly basis… by themselves there’s nothing major, but together on a regular basis they’ll be very effective to keep you on track with your nutrition, detoxing and managing stress.
*Contact me directly to discuss any of these topics at m.me/truehealthtruelife…
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