Get On the Path to
Optimum Health in 5 Steps...
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1. Eat a minimum of 5 servings of raw fruit and 8 servings of raw and
lightly steamed Vegetables daily. Health officials are now recommending 9-13 servings of
fruits and vegetables daily for cancer and heart disease prevention. Yet most people get less than 5
servings a day. And that's counting stuff like French fries and ketchup! So increase your fruit and
vegetable intake today and add a whole food concentrate. There are several brands on the market, but
I personally recommend Juice Plus because it has published research behind the actual product.
We're talking actual research on the product at major universities and published in medical
journals...and the results of that research are so overwhelming that people of all ages can greatly
benefit from taking this product daily. Drop your vitamin supplement unless your doctor has diagnosed
a nutrient deficiency and has prescribed certain vitamins for treatment.
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2. Differentiate between food and treats.
As long as you have cookies, chips, granola bars, and other boxed/bagged processed food in your
cupboards you will struggle with making consistently healthy food choices. Processed foods are high
calorie, high fat, low nutrient items. It is okay to indulge occasionally, but keeping a regular supply of
processed snack foods on hand is not a good idea. So start today by getting rid of as much processed
food as you can by donating it to a food shelter or putting a red flag on it as a reminder that you will not
be purchasing it again after it is consumed. If you need help with this (Central Florida area only), I do
Kitchen Assessments and Pantry Clean outs!
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3. Eliminate or at least greatly reduce dairy products in your diet.
Where did we learn that dairy was necessary for bone health? Most likely it was from a dairy
commercial or the USDA Food Pyramid. The USDA is influenced by lobbyists in the Dairy Industry not
nutritionists who have your health at interest. Read my article on BellaOnline about the myths on dairy
products.
Where will you get your calcium you say? Believe it or not, though cow's milk is high in calcium, only
32% of it is absorbable in the body. That's right, the rest is excreted in your waste. Better sources of
calcium that are more absorbable include dark leafy greens, legumes, nuts and seeds.
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4. Drink more WATER!
Water is the only beverage that truly hydrates your body and keeps your body functioning properly.
Adults and children need to drink half their weight in ounces of water daily. If you are experiencing
constipation, reach for more water instead of a laxative. If you have a headache, increase your water
intake instead of taking pain medicine. Filtered water should be consumed plain without fruit juice or
flavorings.
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5. Schedule exercise into your day every day.
If you are not exercising at all start with a daily 15 minute walk and try to increase your time by 5
minutes each week until you are walking 45-60 minutes at a brisk pace. You will sweat and feel
slightly uncomfortable having a conversation with someone walking with you. That's how you know if
you are working in your target heart rate and getting the proper conditioning for a cardiovascular work
out.
Need more tips on how to fit exercise into your schedule?
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