A Guide for Better Health · Breathing Practice "If I had to limit my advice on healthier living to just one tip, it would be simply to learn how to breathe correctly.” (Andrew Weil, MD) Unlike any other function of the body, breathing is the only one that we do both voluntarily and involuntarily. As such, it is the only function through we can access and influence the involuntary (autonomic) nervous system, which regulates the heart, circulation, digestion, and other vital functions. Slow, deep breaths while expanding the belly, diaphragm, and chest will also relax your body and help to clear your mind. · Drink More (good quality) Water Water plays several crucial roles in the body.It helps regulate temperature, carries nutrients and oxygen, and removes waste. It also cushions joints and organs. Water is the most important nutrient. It really is the basis of a healthy diet, even though it's not included in the food guide pyramid. · Want More Energy? Try a breakfast of protein, whole fruit and/or vegetable, with a small amount of whole grains. For example, cherries or an orange followed by a spinach-tomato-onion omelet and a slice of 100% whole grain toast. Protein provides longer lasting energy than carbohydrates. Reduce saturated fats and sugars that sap energy. · Eat Vegetables and Fruits The more colorful, the better—boost your immune system, get anti-oxidants, anti-inflammatory aids, and help to detoxify your body. Include these vegetables: any dark leafy greens, broccoli, cabbage, tomatoes, carrots, sweet potatoes, beets, squashes, garlic, onions, and these fruits: apples, berries, cherries, red and purple grapes, plums, papaya, mango, kiwi, citrus fruits, melons. Be sure to wash non-organic fruits with a few drops of dishwasher detergent in a large bowl of water; many are sprayed with pesticides. · Choose Whole Grains vs. White Flour and White Rice Foods Refined white flour products, white rice, and most sugars are “bad” carbohydrates which quickly raise blood sugar and cause the body to produce more insulin. The higher the insulin level, the more chance for obesity, high blood pressure, breast cancer, heart disease, diabetes, cancer—and less energy. Look for high fiber grams. · Healthy Fats Are Good (in moderation) Fats transport vitamins and are important for healthy skin, glands, and production of hormones, so we need them in our diet. Lecithin, present in healthy fats, helps to keep cholesterol from forming in arteries. Include wild salmon, herring, sardines, anchovies, avocados, unsalted walnuts, almonds, and seeds (sunflower, sesame, flax and pumpkin). Cook with extra virgin olive oil (on low-medium heat) or grape seed or hemp oil (can heat to temperatures as high as 485º F without producing dangerous free radicals). · Decrease Dairy Consumption Many allergies are linked to dairy foods. Most cattle are fed antibiotics and hormones, which we later consume. Choose low-fat vs. non-fat; consider buying organic milk, yogurt, cheese, butter. Experiment with organic soy beverages and cheeses—soy protein is more digestible than animal protein—but limit to 1-2 servings/day. · Take Time for Yourself In the busy-ness of life, it is essential to take time to do what nurtures you. A relaxing bath, a walk in nature, read a good book or write down your thoughts, practice a sport, or just be (mistakenly called “doing nothing”). · Include Physical Activity in Your Life Women who spend as little as 1 hour walking each week can cut their risk of heart disease in half. Walking in nature with a friend is one way to nurture body, mind, and spirit. A study, reported in The Journal of the American Medical Association (3/01), found that walking, even at a moderate pace, reduced heart disease risk among nearly 40,000 women—including those who smoked, were overweight and had high cholesterol. The important thing is to find activities you LIKE to do; consider bicycling, yoga, gardening, tennis, swimming, etc. · Connect Consider writing a note or giving a small gift to someone you would like to thank, or to express your caring feelings. It will delight them and give you a good feeling about yourself. |