52 Tips
To Be Healthy
By Jean Sumner
Published by Jean Sumner at Smashwords
Copyright Notice
Copyright © 2012 by Jean Sumner
All rights reserved. No part of this book may be reproduced, stored, or transmitted by any means—whether auditory, graphic, mechanical, or electronic—without written permission of author, except in the case of brief excerpts used in critical articles and reviews. Unauthorized reproduction of any part of this work is illegal and is punishable by law.
Table of Contents
About the Author
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Jean Sumner has pursued an interest in wellness her entire life. An avid runner, she is passionate about exercise, eating healthy and maintaining a healthy lifestyle. Jean was diagnosed with cancer in May, 2009 and this has only served to fuel the flames of her passions and has encouraged her to learn more about wellness. This diagnosis actually led to the beginning of World Wellness Education with a mission of “Teaching the world about wellness — one story at a time.”
As Jean pursued alternative methods of treating her cancer she met countless individuals who had great stories to tell regarding how nutrition, spirituality and exercise helped them to overcome their various illnesses. Since these stories were moving, motivating and timely she thought that each of these stories may make a difference in others’ lives. With the knowledge that we learn from stories more quickly than other teaching methods an organization was born in hopes to make a difference in the well-being of every individual on the planet.
Prior to Jean’s involvement with World Wellness Education she was a bank manager. With the significant change that was going on in the banking industry, Jean learned that her staff did much better with change if they took it one step at a time. She has now transferred this learning to the wellness industry and created small weekly changes that one can make which will lead up to a significant amount of positive change by the end of the year.
This information is not meant to be medical advice. No action or inaction should be taken solely on the contents of this information. Instead, you should consult appropriate health professionals on any matter relating to your health and well-being.
Week 1
Add an additional serving of vegetables to your dinner. Try to aim for a minimum of five servings of vegetables per day. Studies link diets high in vegetables with less cancer, heart disease, strokes, diabetes, osteoarthritis and osteoporosis. People who eat more vegetables have a reduced risk for all chronic diseases. There have even been some studies that indicate eating a plant-based diet can reverse some of these chronic diseases. And as an added benefit, most vegetables are lower in calories per cup and may be useful in helping to lower calorie intake.
During World War II, Norway was taken over by Germany. The Germans confiscated all of the animals to feed the troops and the Norwegians were left with a plant-based diet. Research shows that the incidence of heart disease, cancer, diabetes and other chronic diseases plummeted in Norway during the years that animal products were not available to the Norwegians.
There are many ways to add more vegetables into your diet. The following recipe will make a great side dish for your dinner. Every time I have taken this dish to an event, people seem to love it. Enjoy!
Mediterranean
Olive Toss
1 jar (6 oz.) kalamata olives
12 cherry
tomatoes halved
1 small red bell pepper, stemmed seeded and
diced
½ red onion, diced
1 cup canned garbanzo
beans
3 tablespoons drained capers
2 tablespoons
balsamic vinegar
4 tablespoons extra virgin olive oil
1
clove garlic
3 tablespoons fresh basil
2
teaspoons fresh oregano
Pepper
Feta Cheese
In a medium bowl, combine olives, tomatoes, peppers, onions, beans and capers. In a small bowl, whisk together vinegar, olive oil and garlic, Add to olive mixture with basil and oregano. Mix well, and add feta and gently toss. This will keep in the refrigerator for 7 days.
Week 2
Drink 2 to 3 cups of green tea every day. Drinking 2 to 3 cups of green tea per day may increase your metabolism up to 5%, which may help with weight loss. Studies have also linked diets that include green tea with lower risk of heart disease, rheumatoid arthritis and cancer - particularly skin, breast, lung, colon, esophageal and bladder cancer.
Green tea contains antioxidants properties, polyphenols, theanine, as well as a wide variety of vitamins and minerals. To understand green tea benefits for one's health, all you have to do is take a closer look at the compounds...
Polyphenols
Polyphenols
are a class of phytochemicals found in high concentrations in green
tea. These have been associated with heart disease and cancer
prevention. The slight astringent, bitter taste of green tea is
attributed to polyphenols.
Tannins
Tannins
are a group of simple and complex phenol, polyphenols, and flavonoid
compounds. Produced by plants, all of the tannins are relatively
resistant to digestion or fermentation.
Catechins
Catechins
are a category of polyphenols. In green tea, catechins are present in
significant quantities, more specifically: epicatechin (EC),
epigallocatechin (EGC), epicatechin gallate (ECG) and
epigallocatechin gallate (EGCG). EGCG makes up about 10-50% of the
total catechin content and appears to be the most powerful of the
catechins, with antioxidant activity about 25-100 times more potent
than vitamins C and E. A cup of green tea may provide 10-40mg of
polyphenols and has antioxidant activity greater than a serving of
broccoli, spinach, carrots or strawberries.
Flavonoids
Flavonoids
are plant pigments, and are the brightly colored chemical
constituents found in most fresh fruits and vegetables. They may aid
in protecting against infection.
Theanine
Theanine
is an amino acid that produces tranquilizing effects in the brain.
Theanine is a unique amino acid found in the leaves sencha. Theanine
is quite different from the polyphenols and catechin antioxidants for
which green tea is typically consumed. Three to four cups of sencha
are expected to contain 100-200 mg of theanine.
Week 3
Add berries to your diet. Berries are the best overall fruit for your health. Not only are berries extremely tasty, they are also low in calories, low in sugar and high in fiber. Berries are loaded with antioxidants, cancer fighting phytochemicals, vitamins and minerals. They are best if eaten fresh and uncooked. It is extremely important to buy organic berries. Strawberries are listed on the Environmental Working Group’s dirty dozen list as one of the most highly contaminated fruits and vegetables. Other fruits and vegetables on this list include:
Peaches, Apples, Sweet Bell Peppers, Celery, Nectarines, Cherries, Pears, Grapes (imported), Spinach, Lettuce, and Potatoes.
Studies have shown that berries benefit your health in many ways. Berries lower your risk of Parkinson’s disease, slow aging, fight cancer and the purple colored berries may prevent Alzheimer’s disease and multiple scleroses.
Blueberries have the highest amount of antioxidants, they protect against urinary tract infections, cancer, age related health conditions, brain damage from stokes and may reduce the build up of bad cholesterol. They contain vitamin A and C, zinc, potassium, iron, calcium and magnesium. They are high in fiber and low in calories. The perfect diet food!
Strawberries are second only to blueberries in antioxidant activity. They too are rich in dietary fiber. Strawberries contain a phytochemical that has been shown to fight carcinogens. They contain manganese, folic acid, potassium and more vitamin c than any other berry.
Raspberries contain cancer fighting phytochemicals, calcium, vitamins A, C, and E. and also folic acid.
Cranberries are known for their ability to treat urinary tract infections. Along with this ability cranberries also protect against cancer, stroke and heart disease. These berries are rich in polyphenols a potent antioxidant that may reduce the risk of gum disease and stomach ulcers. They may also inhibit the growth of human breast cancer cells and decrease the levels of bad cholesterol.
Avocados surprisingly are also a berry. These wonderful berries are rich in monounsaturated fat, which is a great source of energy and they contain twice as much potassium as a banana. Avocados also contain folate and are one of the best sources of vitamin E available. Research has also shown that they protect against liver damage. These great tasting berries also protect you from cancer, cataracts, macular degeneration and along with all of this they have been shown to lower cholesterol.
As you can see berries are definitely a super food. They are inexpensive, available year around, easy to prepare so add them to your daily meal plan and notice the difference in how you feel!
Week 4
Walk for 10 minutes, three times per week. Studies link exercise with a lower risk of heart disease and stroke. Exercise has been associated with up to a 30% improvement in mental abilities.
Exercise can be difficult to keep in your schedule and it is critically important. Starting with walking is a good beginning to an exercise program because it does not require any special equipment, clothing or shoes. And of course it is important to start slow and build up both time and speed.
Good ideas for staying on a walking program include:
Find a walking buddy
Walk the same time each day
Schedule your walk on your calendar
Tell friends or others that you are exercising
Make a goal around your walking program
Wear headphones with inspiring music
As the people at Nike say, “Just Do It!”
Week 5
Drink a glass of water as soon as you get out of bed in the morning. Studies link diets that include lots of water a day with a lower risk of colon and bladder cancer, heart attack and digestive system problems. Drinking more water will help you lose weight, relieve a headache, give you younger and healthier skin, and help in digestion and constipation. Water will relieve leg cramps, relieve fatigue and keep you in a good mood. With all of these wonderful reasons to drink more water, many still do not get the amount of water our bodies need. The formula for drinking water is to drink ½ your body weight in ounces of water per day. For example a 120 pound person should drink 60 ounces of water per day.
One of the excuses that people make about not drinking enough water is that drinking water is boring. They want more excitement in their drinks, but there are a number of ways to make water exciting. Make herbal teas; there are hundreds of different varieties on the market that contain no caffeine and these will hydrate you just like a glass of water. Better yet, grow and dry your own herbs, which will give you a lot of variety as well as the added value of knowing your herbs are organic.
Add honey to your water. This trick is also endless since there are many different varieties of honey and they all taste different. Some of the beekeepers are quite creative these days and you can purchase items like lime infused honey. This makes a yummy drink and on top of it, honey is very nutritious so you are not only meeting the goal of hydrating your system, you are adding another healthy ingredient to your day.
Another fun way to make water exciting is to purchase an infusion pitcher and add any fruit or vegetable you want to flavor your water. Lemon, cucumber, lime and berries all make for incredible tasting water. So, no more excuses; drink to your good health.
Week 6
Take the stairs whenever possible. Exercise is one of the healthiest things you can do for your body. And the best part of exercise is that it makes you feel great. Just 20 to 30 minutes per day can make a difference in how you feel and recent studies have shown that it does not matter if you get this exercise over the course of the day or all at once. Make exercise easy and add it into your daily routine.
When you take the stairs, it is important to climb them as fast as you can. This exercise is called burst, interval or PACE training. This type of exercise can be described as alternate bursts of intense activity with intervals of lighter activity. Research indicates that exercising for 1 minute at high intensity a few times throughout the day can be as effective as exercising for 30 to 60 minutes at an average pace.
A recent Scotland Study had one group of individuals maintain their low intensity exercise while another group completed three high intensity sessions per week. The high intensity group only exercised 15% as much as the low intensity group and both groups had the same results!
Personal Trainers Jade Teta and Keona Teta suggest that burst training can be effective by doing short bursts of activity throughout the day. They give examples like running up the stairs for a minute on your lunch hour, doing a minute run in the morning at high intensity, a minute of push-ups at your top speed before dinner and a minute of squats during a commercial. Now that would be four minutes a day, can you do it?
To make burst training effective you must exercise at 90% to 100% of your maximum effort for 30 to 60 seconds. This level of effort will allow your body to burn stored sugar, (glycogen). Follow up this “Burst” with 30 to 60 seconds of low impact exercise for recovery.
This method of exercising will cause your body to burn fat for the next 36 hours.
You only need to do 4 to 6 sets of 30 to 60 second bursts 3 times a week to see marked changes and improvements. More is not always better – make sure you have days of rest.
Week 7
Add another serving of fruit to your diet. Studies link diets high in fruits with less mouth, stomach and colon-rectum cancers, heart disease, strokes, and diabetes. Diets high in fruit may also reduce the risk of developing kidney stones and may help decrease bone loss. Eating fruits that have a lower caloric count per cup may also be a way to maintain or lose weight. Fruits are an important source of nutrients including potassium, dietary fiber, vitamin C and folate.
There are some great ways to increase your consumption of fruit. One of the best ways is to make your own applesauce. All you need is a blender or food processor, apples, honey and cinnamon. Cut the apples in quarters, put in a squirt of honey, a dash of cinnamon and allow your blender to do the work. This is the best tasting applesauce you will ever have.
Another great way of adding fruit to your diet is to have a smoothie for breakfast. This can be as simple as adding a banana, berries and water into your blender. In a few seconds, you have a fruit smoothie that is quite nutritious. When you get a little more adventurous, you can add a handful of spinach to this recipe. Now you are getting fruits and vegetables for breakfast. The spinach is not even noticeable in your smoothie. This is a great way to start the day!
Fruit for dessert is also a fun way to increase your daily intake of this nutritious item. Grilled peaches are absolutely yummy. It is one of the easiest desserts you will ever make. Cut the peach in half, take out the seed and grill each peach half for 3 minutes per side. Your guests will be quite impressed. If you want to make this a little fancier, place peach marmalade mixed with lime juice in the place where the pit was located. Another easy dessert option is to grill pineapple and then sprinkle with cinnamon. Freezing grapes and eating them for a snack is also a fun way to add fruit to your diet.
Week 8
Take a whole food supplement. Whole food supplements contain the entire package of nutrients that you would receive if you ate the actual food. Whole food supplements are dietary supplements in the form of liquids, solids, pills, and powder derived solely from whole, natural food ingredients and not containing isolated or synthetic vitamins or amino acid compounds. It is important for you to supplement your diet because it is difficult to cure disease but it is easy to prevent disease. The U.S. government recommends that you consume 7 to 13 fruits and vegetables per day to prevent disease. Since this is difficult for most, add a whole food supplement to your diet daily.
When you buy vitamins, look for a list of ingredients that reads like this: carrots, wheat grass, broccoli, and other assorted vegetables. Choose these over ones that contain lists of ingredients like "beta carotene, potassium, glutamic acid." The latter contains individual vitamins and these are not truly whole food ingredients. When you eat the whole food, you receive a symphony of benefits. When you take a particular vitamin or mineral, it is like taking just one note of the song.
Whole food supplements are not considered pills but are treated as a food. Therefore, the label will be an ingredient label rather than the amount of particular vitamins and minerals included in the supplement.
You can find good whole food supplements at your local health food store or by searching the internet. I personally use a whole food supplement called Juice Plus. They have a vegetable capsule, a fruit capsule and a berry capsule. Research studies of whole food supplements indicates that whole food supplements deliver key phytonutrients that are absorbed by the body, reduce markers of oxidative stress, positively impact markers of systemic inflammation, help support a healthy immune system, help protect DNA, and positively impact several key indicators of cardiovascular wellness.
Week 9
Take a walk on your lunch hour. The benefits of exercise are well known. However, studies have shown that if you break your exercise up into three ten minute sessions per day it is as effective as one 30-minute exercise session. Since most of us are too busy to exercise for thirty minutes at one time, taking a walk on your lunch hour can be one of your ten-minute sessions.