Healthy Living Tips
“Let Your Food Be Your Medicine and Your Medicine Be Your Food”
- Hippocrates, the “Father of Medicine”
As we age, we tend to lose muscle mass and gain more fat, lose bone density, and decrease our heart's pumping capability and lung capacity! However, all these things can be reversed by living a healthy lifestyle and having a positive attitude towards life. Are you ready to take charge of your health? Are you ready to improve your quality of life? Start today by following the Balanced Life Institutes's Healthy Living Tips below:
Rules of Healthy eating:
- Whole, raw, natural, non-chemical, unprocessed foods contain an element of health that cannot be duplicated in any other way.
- Application of heat destroys food values.
- Your diet should be 80% alkaline and 20% acid
- Fifty to 60% of food eaten should be raw (if your body has cold condition add spices to warm the nature of you raw meals).
- Do not fry foods or use heated oils.
- If you are not entirely comfortable in your mind and body, do not eat.
- Do not eat unless you have a keen desire for the plainest food.
- Do not eat beyond your needs.
- Be sure to thoroughly chew your your food (40 times for each bite)
- Don't worry about missing meals if in pain, emotionally upset, not hungry, have chills, are overheated and during illness
For personal nutrition counseling go to FORMS to make an appointment with Dr. Susan!
Rules for Getting Well
- Learn to accept whatever decision is made.
- Let the other person make a mistake and learn from it.
- Learn to forgive and forget.
- Be thankful and bless people.
- Live in balance and harmony.
- Do not talk about or claim your sickness.
- Gossip will kill you.
- Take some time to be alone every day for at least 10 minutes with the thoughts of how to make yourself a better person.
- Replace negative thoughts by countering them with positive thoughts.
- Skin brush daily (dry skin brush before shower on your arms and legs towards your heart and chest and back circular motion).
- Use slant board daily (at least 10 minutes a day in a downward position, head down and feet up)
- Exercise daily: Keep your spine limber; Develop abdominal muscles; Do deep breathing exercises.
- Every morning upon rising, breathe deeply and tell yourself the following thoughts:
- For today, I will be grateful
- For today, I will be happy
- For today, I won't be worried
- For today, I won't be angry
- Make sure to walk on the grass and sand when you have a chance for happy & healthy feet!
- Avoid smoking and drinking alcohol.
- Although it's not always possible, try to go to bed at 9 p.m. at the latest.
- If you are too tired or unable to work, it's ok to rest. Don't feel guilty about giving yourself the time to rest! Of course, rest more if you are ill.
- Sleep outdoors or out of the city, in the natural, circulating air.
- Try to work out problems during the day so you don't have to take them to the bed with you.
Physical fitness comprises of two related concepts
"EATING THE BEST FOOD WITHOUT ADEQUATE EXERCISE IS LIKE PUTTING POISON INTO YOUR BODY"
General Fitness (a state of health and well-being), and Specific Fitness (a task-oriented definition based on the ability to perform specific aspects of sports or occupations).
True physical fitness is generally achieved through correct nutrition, exercise and adequate rest. In the old days, fitness was commonly defined as the capacity to carry out the day’s activities without undue fatigue. However, as automation increased leisure time, changes in lifestyles following the industrial revolution rendered this definition insufficient. In current contexts, physical fitness is considered a measure of the body’s ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypo-kinetic diseases, and to meet emergency situations rationally.
IMPORTANT HEALTH GOALS FOR A LONG, QUALITY OF LIFE:
- Expand your lung capacity for increased endurance and disease resistance
- Improve your heart pumping capability for an ageless heart
- Strengthen muscle mass and bone density
- Reverse the age-associated increase in fat around your middle
- Return your strength, speed and dexterity to a youthful level
Weekly Muscle Building Routine:
Days Muscle Group Exercise Reps Sets
Monday & Thursday
- Legs Squat 8-10 2
- Leg Press 8-10 2
- Leg Extension 10-15 2
- Leg Curl 12-15 2
- Calf Raise 12-15 2
- Abs Crunch 20-25 2
- Leg lift 20-25 2
Tuesday & Friday
- Back Seated Row 8-10 2
- Pull Down 8-10 2
- Arms Standing Curl 10-12 2
Wednesday & Saturday
- Triceps Press 10-12 2
- Heart and Lungs BLI FIT program