Kick-AssWellnessHandbook Ebook PDF

THE
KICK-ASS
Wellness
:
K
O
O
B
D
HAN
43 Secrets to Clean Eating,

Active Living & a Clear Mind
The Alternative Daily
The Kick-Ass Wellness Handbook

43 Secrets to Clean Eating,
Active Living and a Clear Mind
Copyright Splash Campaign, LLC DBA TheAlternativeDaily.com

First Edition: January, 2016
All rights reserved. No part of this publication may be reproduced or transmitted

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Table of Contents
Welcome..................................................................................... 5
Secret # 1:
Drink More Water.................................................. 6
Secret # 2:
Stop Counting Calories......................................... 8
Secret # 3:
Make Your Plate Colorful..................................... 10
Secret # 4:
Stop Consuming Processed Meat....................... 13
Secret # 5:
Get Enough Sleep............................................... 15
Secret # 6:
Ditch the Vegetable Oil

Use Organic Coconut Oil Instead........................ 17
Secret # 7:
Enjoy a Daily Cup of Coffee................................ 19
Secret # 8:
Allow Yourself 5 Minutes of Quiet Time............... 20
Secret # 9:
Learn How to Chew Slowly................................. 22
Secret # 10: Get Outside......................................................... 24

Secret # 11: Take the Stairs..................................................... 26
Secret # 12: Organic Tea......................................................... 27
Secret # 13: Walk.................................................................... 30
Secret # 14: Beware of Sugar................................................. 31
Secret # 15: Ditch Fluoride...................................................... 35
Secret # 16: Switch Your Salt.................................................. 37
Secret # 17: Journal................................................................ 38
Secret # 18: Deep Breathing................................................... 41
Secret # 19: Moving Water...................................................... 42
Secret # 20: Know When You Are Full..................................... 43
Secret # 21: Avoid MSG.......................................................... 45
Secret # 22: Dont Be Afraid of Poop....................................... 46
Secret # 23: More Fiber........................................................... 50
TheAlternativeDaily.com
Secret # 24: Butter Is Best....................................................... 51

Secret # 25: Ditch Artificial Sweeteners................................... 53
Secret # 26: Stretch................................................................. 55
Secret # 27: Say No to Fast Food......................................... 56
Secret # 28: Eat Live Foods.................................................... 60
Secret # 29: Know Your Nuts................................................... 61
Secret # 30: Beware of These Ingredients.............................. 64
Secret # 31: Dont Get So Wound Up...................................... 68
Secret # 32: Be Happy............................................................ 71
Secret # 33: Unplug................................................................. 72
Secret # 34: Laugh.................................................................. 73
Secret # 35: Get Rid of Your Desk Chair................................. 74
Secret # 36: Green Smoothies................................................ 77
Secret # 37: Buy Local............................................................ 79
Secret # 38: Love Your Gut Bacteria....................................... 81
Secret # 39: Stop Dieting......................................................... 82
Secret # 40: Do Something Good for Someone Else.............. 86
Secret # 41: Enjoy Nature....................................................... 87
Secret # 42: Consider Chlorella............................................... 88
Secret # 43: Resistance Train................................................. 90
Wrapping It Up......................................................................... 93
Sources.................................................................................... 94
WELCOME
Welcome to a whole new you. You have just begun a life journey
that will ensure you look and feel your best for years to come.
Congratulations on making a decision to put your health first, to
strive to do the right thing.
This handbook will provide you with the essential tools that you
need to be your best. In this guide, we share 43 secrets of success
that will help you build a lifelong foundation for great health and
happy living.
Are you ready? Be prepared for a healthier and happier you
The Alternative Daily Team
Secret # 1: Drink More Water

Dont ever underestimate the power
of water to change your lifeand
your waist size, as well. The human
body is composed of mostly water.
In fact, we are about 60 percent
water. Water is required for survival.
We can go about a month without food, but less than one week
without water. The first secret well share with you is to drink more
water, and pay attention to what your body is telling you.
Here is a brief snapshot of some of the many things that water does
for your health:
66 Water helps regulate metabolism and control appetite.
66 Water improves cognitive functioning.
66 Water helps regulate body temperature.
66 Water lubricates joints.
66 Water helps prevent chronic fatigue and depression.
66 Water keeps our lungs moistened so we can breathe.
66 Water helps prevent asthma.
66 Water increases energy levels. If you are tired during the
day, it is probably because you are dehydrated.
66 Water can decrease the risk of some cancers, including
colon, prostate, bladder, and breast cancer.
66 Water prevents and alleviates headaches.

66 Water keeps the skin moisturized.
66 Water flushes out toxins.
66 Water aids in the digestive process and prevents
constipation.
66 Water is necessary for circulation.
How much is enough?

There are lots of guidelines out there regarding how much water
you should drink daily. The truth is that the best way to gauge
how much water you need is to listen to your body. If you respect
your body and make it a point to be in tune with its needs, you will
consume enough water. Your urine color can help you decide if
you need to drink water. If your urine is a dark yellow, you are most
likely not drinking enough. If you urinate infrequently, the same
may be true. Urine will be a very pale yellow, or even white, if you
are consuming enough water. If you are thirsty or participating in
sporting activities, pick water as your first beverage choice. Stay
clear of sports drinks, juices, sodas, and sweetened drinks of any
kind. They will only dehydrate you more.
Drink a large glass of water, with lemon, first thing in the morning
and thirty minutes before and after each meal. Keep a BPA-free,
reusable water bottle with you during the day, and get into the habit
of drinking water instead of other beverages.
What kind of water?

The purest type of water is from a gravity-fed mountain spring. If
you have a spring near you, collect this water to drink. It is naturally
filtered by the earth, and completely free of any chemicals or
dangerous additives. Go to findaspring.com to locate a spring near
you.
If spring water is not an option, put a filter on your tap. Have your
water tested so that you know what contaminants you need to filter.
Shop for the best filter based on these results.
Stay clear of bottled water, unfiltered tap water, distilled water, and
fluoridated water.
Secret # 2: Stop Counting Calories

Put down your pad and pencil and stop counting! The tedious task
of counting every single calorie you put into your mouth is not worth
it. All this does is increase anxiety, which encourages the body to
hang on to stored fat. This is obviously counterproductive. You may
also overeat when you are stressed, making matters even worse.
STOP counting calories and focus on quality!
FACT: Counting/slashing calories

can lead to severe nutrient
deficiencies and energy reduction.
FACT: When we eat too much
after we starve ourselves, our
bodies hang on to all of those calories and pack them into fat cells,
where they await the next self-induced famine.
FACT: Focusing on quantity over quality can be very dangerous. If
you are eating healthy foods, there is no reason to be concerned
about quantity.
FACT: The body needs nutrient-dense foods from good sources
in order to function properly. If we deprive our bodies of these
nutrients, we become tired, sick, and overweight.
So, now that you are no longer going to count calories, you will
need to switch your attention to the quality of food that you are
putting into your mouth. Ask yourself these two questions each time
you eat:
Question one: Is this real or processed food I am eating?
Question two: Is this food a good energy source for my body?
Obviously, the goal is to eat real food that provides energy for the
body. Eat as much as you want until you are satisfied, and forget
about the calories!
Secret # 3: Make Your Plate Colorful

Take a look at your plate: Is it mostly brown or white with very little
color? If so, you are probably consuming far too few vegetables.
Nutrient-dense, organic vegetables are the best source of energy
for the body. They are jam-packed with vitamins and minerals that
promote health and longevity. Start making your plate colorful! Aim
for at least half of your plate to be colored with fresh, local, and
organic vegetables.
According to Mark Sisson, author
of The Primal Blueprint, 50 to
100 grams of carbohydrates
from healthy sources such as
vegetables, fruits, and other
certified raw or organic sources
will promote a gradual weight
loss of two pounds each week.
Because they are so high in vitamins and minerals, your body will
thank you for including them in your diet every day!
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Here are a few great vegetables to consider:

Salad greens: These include all leafy greens you use to make
a salad, including Swiss chard, dandelion greens, watercress,
arugula, and kale. These greens boast plenty of healthy vitamins,
so load up your plate!
Peppers: Peppers range from mild and sweet to fiery hot and
everything in between. All peppers are excellent for weight loss and
weight management. Peppers are one of the richest sources of
vitamin C, which boosts immune system function and assists in the
assimilation of other nutrients.
Sweet potatoes: Although sweet potatoes are higher in sugar than
some other vegetables, they are also jam-packed with nutrients.
A four-ounce potato contains three grams of fiber and is one of
the best sources of potassium. These tasty potatoes also contain
vitamin A and vitamin C.
Tomatoes: One cup of cherry tomatoes contains two grams
of protein and two grams of fiber. The biggest health bonus of
tomatoes is that they are rich in lycopene, a carotenoid which is
highly beneficial for cancer prevention, according to the Linus
Pauling Institute.
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Portobello mushrooms: These large and tasty mushrooms are

packed with health-promoting compounds. Perfect for marinating
and tossing on the grill, portobellos contain copper, riboflavin,
niacin, phosphorus, thiamin, and pantothenic acid.
Spinach: Popeye was right when he said to eat your spinach. One
of the least sugary vegetables, spinach also contains plenty of fiber.
Enjoy spinach lightly steamed or as part of a salad. Some people
even put a handful in their smoothies or juices.
Cucumbers: Who can resist the slightly sweet taste of a fresh
cucumber? Native to India, cucumbers are one of the oldest known
cultivated vegetables. They are now one of the most commonly
grown crops in America. Cucumbers have a high water content,
which makes them a hydrating vegetable. They contain numerous
vitamins and minerals, and may also assist the body in the
elimination of dangerous toxins.
Cabbage: Cabbage is a low-calorie, high-nutrient blood cleanser
that helps rid the body of free radicals and uric acid, which can
lead to arthritic pain, skin diseases, and gout. Cabbage is excellent
roughage, high in vitamin C, and also contains beneficial iodine.
Iodine is necessary for proper brain, endocrine, and nervous
system functioning.
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Preparing vegetables
Pay attention to how you prepare your vegetables. Try to eat
vegetables in their raw state. The two best options for cooking
vegetables are lightly steaming and sauteing in coconut oil, or an
organic vegetable or chicken broth. Both methods are quick and
leave vegetables slightly crisp and tasty. Do not overcook your
vegetables, as they will lose their nutrient value quickly this way.
If using a broth, be sure to save the broth that you cooked your
vegetables in and make a fresh soup from it.
Secret # 4: Stop Consuming Processed Meat

Commercially-raised animals are fed multiple antibiotics and growth
hormones, which end up in their meat. The overuse of antibiotics
in the meat industry leads to the growth of drug-resistant bacteria
strains, which make individuals more susceptible to previously
treatable diseases.
The secret to eating meat the healthy way is to start eating grassfed meat. Find a farmer near you at EatWild.com. Local is always
best!
Animals raised in confinement are fed diets mainly consisting of
GMO grain and soy; far from their natural diets. Whats worse is
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that the feed often contains byproduct feedstuff, which can include
chicken feathers, candy, and even municipal garbage.
All of this eventually ends up in the bodies of the consumersyou
and your familyevery time you enjoy a commercially-raised steak
or burger.
Conversely, grass-fed animals are fed nothing but natural,
pesticide-free grasses, and are given room to roam and graze. No
antibiotics, growth hormones, or garbage are added to their diets.
These animals are not confined or subjected to stress; they grow
at a natural pace and are naturally healthy and free of food-borne
diseases. The resulting meat from grass-fed animals is significantly
higher in nutrients.
Grass-fed beef has been shown to contain more vitamin E, vitamin
C, and beta-carotene than its commercially-raised counterpart.
It also contains omega-3 fatty acids and conjugated linoleic acid
(CLA), which has been shown to be a potent anticarcinogen.
Choosing to eat grass-fed
meat means significantly
more nutrition, and also
eliminates the risks
associated with antibiotics,
growth hormones,
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pesticides, GMOs, and random feed additives. This choice also

benefits community farmers and ranchers who work hard to create
sustainable and humane agricultural conditions, as well as protect
the environment.
Secret # 5: Get Enough Sleep

The majority of Americans get far too little sleep. In fact, sleep
deprivation is reaching epidemic proportions in our country. The
Centers for Disease Control and Prevention (CDC) reports that one
in five Americans gets less than six hours of sleep per night. This
falls short of the recommended seven or eight hours. For optimal
health, make sure you get to bed early and get at least seven hours
of sleep.
According to the National Sleep Foundation, sleep deprivation
leads to such things as increased risk for depression and substance
abuse, decreased motor skills, and an increased risk of automobile
accidents.
In addition, people who dont get enough sleep often struggle
with memory impairment and are more likely to develop diabetes,
stroke, and heart disease than people who get an adequate
amount of sleep. Basically, not getting enough Zs can be incredibly
unhealthy.
15
Research indicates that a lack of sleep

also impacts our fat cells and their ability
to respond appropriately to insulin.
Researchers at the Center for Sleep
and Wake Disorders note that there is
an intimate relationship between sleep
and maintaining a healthy body weight.
When fat cells become less responsive to insulin, they start to leak
lipids. This causes fat to accumulate in the tissues of organs such
as the liver, which can lead to liver disease and get in the way of
the body removing glucose from the blood. This is when metabolic
problems begin.
Need help sleeping?

Try chamomile: Chamomile has been used throughout the
centuries to promote relaxation and stress relief. It contains
substances that interact with the brain and central nervous system
in a fashion similar to anti-anxiety drugs. It is also widely known
to control insomnia, as it has mildly sedating and muscle-relaxing
properties that help insomnia sufferers fall asleep easier.
In order to be effective, it is not required that chamomile be used on
a regular basis. Just a cup before bed provides immediate relief for
restlessness and sleeplessness. Ingested in the form of tea, which
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is made from the dried flowers, it is best when steeped for about
five minutes in boiling water, then sipped 3045 minutes before
retiring to bed.
The dried flowers and leaves are most often packaged as tea. It
can be bought both as bags of tea and in bulk packages. Grocery
stores commonly carry chamomile tea in boxes containing a
number of individual bags.
Secret # 6: Ditch the Vegetable Oil

Use Organic Coconut Oil Instead
Organic coconut oil is one of
the most versatile and dynamic
foods on the planet. Internally and
externally, this wonderful white
substance can benefit your body
in unique ways. Many people
misunderstand and think that vegetable oil is healthy because it
comes from vegetables. In reality, it is a highly processed food that
has virtually no nutrients because of the way it is processed.
In addition, corn, soybean, canola, and cottonseed crops are
mostly genetically modified in America. These are the main sources
for vegetable oil, and manufacturers are not required to tell the
17
consumer whether or not the oil is made from genetically modified

plants. Today, make the choice to get rid of your vegetable oil and
start using organic coconut oil.
Organic coconut oil, on the other hand, is non-GMO and completely
natural and pure. It is used worldwide as a staple cooking oil. While
most people would consider it to be just another vegetable or seedtype oil, its truly a marvel. From a cooking perspective, it has a very
high smoke point (the temperature at which the oil breaks down and
burns), making it versatile, even for cooking at high temperatures.
Also, its unique chemistry and fat composition keeps it from
oxidizing when heated, whereas other oils start to degrade and
essentially become toxic as they warm. Some even start to degrade
at room temperature! Using an unrefined organic coconut oil
gives you a great health boost, and you can even use it for unique
desserts.
You can find organic coconut oil at most health-food stores, as well
as online.
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Secret # 7: Enjoy a Daily Cup of Coffee

Yes, you read that right! Along with waking you up in the morning, a
cup of coffee or two a day can provide some great benefits to your
healthboth physical and mental.
A steaming cup of joe contains
vitamins B1, B2, B3, and B5,
along with the minerals potassium
and manganese, and numerous
antioxidants. Research has linked
drinking coffee to improved liver
health, including a lower risk of
liver cirrhosis. Some studies have
also linked coffee to blood sugar regulation, and to potentially
lowering ones risk of developing type 2 diabetes.
According to research presented by the American Heart
Association, coffee may help improve the functionality of small
blood vessels, thereby potentially improving circulation and
contributing to a healthy heart.
The caffeine that coffee contains has been linked to improved
cognitive function and memory, as well as to elevated mood. It may
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also help to quicken your reaction time. Due to the way that caffeine
stimulates the nervous system, it may even boost your metabolism,
making it a worthwhile addition to a weight loss regimen.
Keep your coffee healthy!

The best kind of coffee for your healthand the health of the
environmentis organic, fair-trade, bird-friendly coffee. However,
even a cup of high-quality, sustainable coffee can be ruined by
sugar and other additives, such as chemical-laden, non-dairy
creamers.
If you like your coffee sweetened, skip the sugarits toxic to your
health!and choose organic coconut crystals instead. In place of
that creamer slurry, choose organic, grass-fed cream or milk. If you
dont consume dairy, organic almond milk makes a tasty substitute.
Secret # 8: Allow Yourself 5 Minutes of Quiet Time

Are you ever thinking so hard, juggling so many mental balls, that
you wonder how your internal communication system keeps from
exploding? We live in a culture where stress has violated even
what was once the quietest part of our lives: our sleep. We move
around like supercharged ants full of anger, anxiety, and tension,
all in an effort to be productive. However, this behavior is incredibly
counterproductive to productivity, and detrimental to our health. It
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is vital to your health and sanity to take five minutes daily to be still
and quiet your mind.
The ancient practice of mental relaxation is one well worth
considering in this day and age. We have so much activity in our
minds that our bodies cannot handle it all. Mental toxicity brought
about by stress and emotions such as anger and negativity eats
away at us until we develop physical symptoms such as heart
disease, depression, panic attacks, and high blood pressure.
However, regularly practicing meditation may be the lifesaver
we need. Just a few minutes each day of meditation and quiet
reflection is enough to restore the balance overturned by our
internal hyperactivity.
Easy meditation technique

Find a quiet and comfortable place alone, where you will not be
bothered. Close your eyes and mouth and breathe intentionally
through your nose. Focus
your attention inward, away
from the outside chaos. Once
you are aware of the stillness
within, you can focus on
breathing from your diaphragm
instead of your lungs.
21
Keep your focus on slow and rhythmic breathing, and away from
any thoughts, past, present or future. Find the stillness inside of
you, it is there. If this is difficult, try repeating the sound om and
focusing on your breathing. Build up to 15 minutes daily as you get
better at this technique.
Secret # 9: Learn How to Chew Slowly

It has already been noted that
Americans eat very fast. Do you
often rush through meals, giving
very little thought to what you are
eating? Do you chew your food,
or swallow it in one big gulp? The
secret to getting the most out of
your mealsboth health and flavor-wiseis to slow down when
you eat and remember to chew your food, each bite, very well. No
rushing!
All the healthy food you can eat will have limited value if you
dont chew it. The nineteenth century health guru Horace Fletcher
said, Nature will castigate those who dont masticate. Chewing
is necessary to set off a chain reaction that is essential to proper
digestion and the breakdown of food. It also has some other health
benefits.
22
Digestion starts before we actually take a bite of food. It is

healthy to take some time to focus on the food before we put it
in our mouths. In todays hurried society, this is often neglected.
Commonalities between cultures in the world who experience
longevity include the time that they take to prepare and eat a meal.
All elements of nourishing the body are extremely mindful.
How to eat mindfully

Start by breathing in the aroma of your food, giving your
brain time to register it. This will trigger digestive juices,
hormones, and enzymes to start working.
Once you take a bite, take the time to chew it completely.
Chewing slowly and methodically helps increase
saliva, which contains enzymes needed to break down
carbohydrates. Saliva also contains antibacterial properties.
When we chew, we also decrease the surface area of the
food so that it is easier for the digestive juices to further
break it down. Only swallow when the food is completely
masticated.
Once the food begins to be broken down, the stomach starts to
produce hydrochloric acid and this, in turn, sends a message
farther down the digestive tract to get ready to work. Chewing also
helps the stomach send a full message to the brain so that you do
not overeat.
23
Chewing is exercise
Chewing is also excellent exercise for the jawbone, and helps to
encourage healthy circulation of blood to the area, which brings
nutrients and oxygen to the muscles and the brain. It is necessary
to relax while you eat, chewing will be easier this way. Sit down for
your mealdont standand dont rush.
Try to avoid eating while in front of your computer or while driving.
Managing stress will also help the digestive juices do their job. After
you have finished eating, stay seated for 15 minutesthis aids
digestion. Focus on regular breathing and the sensation that you
are full and happy.
Aim for chewing each bite at least 20 times before you swallow
your digestive tract will thank you!
Secret # 10: Get Outside

Getting outside in the fresh air and
sunshine has multiple benefits. A
brisk 15-minute walk in the sunshine
increases circulation, floods your
body with oxygen, stimulates your
muscles, and gives you an energyboosting hit of vitamin D.
24
If you work indoors under artificial light, it is imperative that you go

outside for at least 15 minutes each day. Try going for a brisk walk,
or take up a physically active outdoor hobby you enjoy.
There was once a time, not so long ago, that kids played outdoors
until they were forced to come in for dinner. Adults also spent far
more time outside, working around their homes and yards and
being physically active. Today, we live a more sedentary lifestyle,
and although technology is great, few people actually get outside
and interact with nature on a daily basis because of technological
advances such as computers and other personal devices.
Getting outside is a great way to relieve stress, and it also promotes
overall health and wellness. It does not take much: just 15 minutes
a day of natural light, fresh air, and movement can make a
remarkable difference to your physical and mental health. A recent
study found that a brisk walk could reduce the risk of heart disease
by as much as 50 percent. Time outside will help elevate your
mood, produce feel-good hormones, and loosen up stiff and tired
joints and muscles.
Try taking a brisk walk around the block in the morning to get your
day started, or squeeze one in at lunch. Your body will thank you.
Dont let the rain or cold weather get you downyou still need the
fresh air. Dress appropriately, but still get outside!
25
Secret # 11: Take the Stairs

Do you take the elevator because you are short on time, or
because you dont feel like climbing stairs? We are living in an
age when easy seems to be our first and most accepted choice.
After all, wouldnt some people find it strange if you took the stairs?
Perhaps, but it is worth it. To get more exercise into your day, take
the stairs over the elevator whenever you can.
According to a new study, doctors
who took the stairs in a six-floor
hospital instead of the elevator
actually saved 15 minutes a day.
The doctors who participated in
the study climbed one flight of
stairs in 13 seconds, versus the 37
seconds it took others to get there in the elevator. So, this puts the
no time excuse to bed once and for all.
Stair-climbing is a vigorous physical activity that increases muscle
mass, improves cardiovascular fitness, and helps reduce blood
pressure. There are practicality limits, of course. Obviously, if you
work in a building with 50 floors and your office is at the top, you
may want to just walk the first few floors and take the elevator the
rest of the way.
26
Be sure to wear comfortable and supportive shoes when you take

the stairs. Start slow and increase your speed as you gain strength.
Before long, you will be sailing up the stairs.
Secret # 12: Organic Tea

Tea was discovered in ancient China over 2,000 years ago, and
was originally called Kia. This honored warm brew has played a
unique role in cultures all over the world, serving as the focal point
in many special ceremonies and social customs. Tea has been a
focus in numerous cultural, technological, and historical uprisings,
and the center of many a legend. In short, tea has been virtually
intertwined with the story of mankind.
What is real tea?

Real tea is made from the
Camellia sinensis plant, which
is a native shrub in China
and India. Real tea contains
powerful antioxidants known
as flavonoids. While the name
tea is used for a number
of different drinks, real teas
include green tea, white tea,
oolong tea, black tea, and
27
pu-erh tea. All of these teas come from the Camellia sinensis plant,
and have different tastes and medicinal properties.
Green tea is the least processed of all teas, and is made by simply
steaming the leaves. The potent antioxidants in green tea have
been linked to reducing clogs in arteries, decreasing the risk of
Parkinsons and Alzheimers, decreasing the risk of stroke, lowering
cholesterol levels, and stunting the growth of certain cancers,
including breast, lung, pancreatic, bladder, and colorectal cancers.
The other real teas white, oolong, black, and pu-erh are all
made from aged or fermented leaves, but do contain a number
of medicinal properties. Research has found that these teas may
reduce cholesterol levels, fight off cancer, protect the lungs, and
reduce stroke risk, among other benefits.
The imposters
Sweet tea, or iced tea, is a popular drink in the United States,
particularly in the South. Sweet tea starts with a real tea and
ends up as a glass of sugar with a little tea. Sweet tea, whether it
is sweetened with sugar or an artificial sweetener, should not be
consumed with the intention of bettering ones health.
Dont let labels confuse you. Sweetened green tea in a bottle will
not provide nearly the same benefits as a cup of freshly brewed,
organic, real green tea.
28
Herbal teas
Herbal teas are not really teas at all, since they are not made with
Camellia sinensis leaves. While some herbal tea blends do contain
green or black tea leaves as a base, usually other herbs are used.
Many of these teas, such as chamomile, peppermint and ginger,
have their own wonderful health benefits, but make sure you get a
high-quality product from a source you trust.
How to safely drink tea

When you purchase your tea, make sure that it has not been
treated with epichlorohydrin, an epoxide that is potentially
carcinogenic. Taking this extra step to protect your family from
possible contaminants is well worth it. Avoid tea bags that are
mesh-like, or come in fancy shapes. These are likely to contain
dangerous chemicals, and if you want to be safe, they should be
avoided.
Loose tea is the best choice of all. While it may take a little longer
to steep, it is worth the wait. As an added bonus, loose tea often
contains more antioxidant power than bagged teas. Matcha green
tea powder is another alternative, and can be added directly to hot
or cold water. Matcha is one of the healthiest teas available. Just
make sure you get it from a trusted source!
29
Always buy organic tea to avoid consuming pesticides. The less

man has tampered with it, the better it is for your health.
Secret # 13: Walk

Run, run, as fast as you can...
Nope, not necessary. Most people
dont have a valid excuse for not
getting some form of exercise
each day. If you can walk, you can
move, and if you can walk, you can
probably walk briskly.
According to a study out of Lawrence Berkeley National Laboratory,
Life Science Division in Berkeley, California, walking at a rapid
pace may reduce the risk of diabetes, hypertension, and elevated
cholesterol as effectively as running. So, get out there and go for a
walk!
Start keeping track of your daily steps, and aim for 10,000. If you
wear a pedometer, this is easy to manage. Be sure to put on the
pedometer in the morning, and wear it until you go to bed. Keep a
log of your steps so that you can track your progress. Most people
are pretty surprised by how few steps they actually take each day.
30
Here are some easy ways to increase the number of

steps you take each day:
Walk your dog, or your neighbors dog.
Park further from the store entrance.
Use the stairs instead of the elevator.
Take a walk around the block daily.
Do some yardwork.
Walk to the store, library, or work if you can.
Visit a local museum or art gallery.
Secret # 14: Beware of Sugar

Sugar is considered by many health experts to be pure poison. It is
a highly addictive substance that lurks in more foods than we can
ever imagine. Sugar, when consumed outside of whole, natural
foods, has a toxic effect on the human body that is cumulative.
That is, the more you eat, the
worse things get for your health.
Unfortunately, many people
discover the devastating impact
that this nutrient-void substance
has on their health too late.
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It is worth noting, however, that many real, whole foods, such as

fruits and some vegetables, contain varying amounts of natural
sugarswhich our bodies need in moderation. These foods are a
far cry from the refined, added sugars lurking in many processed
foods and drinks. While natural sugars are coupled with fiber in real
foods, which balances their effects in the body, added sugars are
dangerous, indeed.
The health implications of sugar are well documented. Here are just
10 reasons why you should avoid added sugar at all costs:
Sugar suppresses the immune system.

Sugar elevates blood glucose.
Sugar disrupts mineral balance.
Sugar disrupts digestion.
Sugar causes tooth decay.
Sugar contributes to obesity.
Sugar can cause heart disease.
Sugar can cause food allergies.
Sugar can cause depression.
Sugar increases the risk of certain cancers.
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The many names of sugar

One of the major problems with sugar is that it has a large number
of pseudonyms. Take the time to look at some of the items you
have in your cupboard, and at the packaged foods on the shelves
when you go to the storeand watch for the names listed below.
It is in your best interest to avoid (or at least seriously limit) any
products with the following ingredients. Sugar is not just the white
stuff in the bagall of these ingredients are sugar, and have the
same effect on the body.
Barley malt
Corn syrup solids
Beet sugar
Date sugar
Fruit juice concentrate
Invert sugar
Brown sugar
Dextran
Glucose
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Here are some more names
Buttered syrup
Dextrose
Glucose solids
Malt syrup
Cane-juice crystals
Diastase
Golden sugar
Maltodextrin
And some more
Cane sugar
Diastatic malt
Golden syrup
Maltose
Carmel
Ethyl maltol
Grape sugar
Mannitol
Carob syrup
Fructose
High fructose corn syrup
Molasses
Raw sugar
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Refiners sugar
Sorbitol
Sorghum syrup
And yet, still some more

Sucrose
Turbinado sugar
Yellow sugar
Action Plan: Make a list of all of the foods that you currently
consume that contain one or more of these ingredients. This will
help you gain a better understanding of just how much sugar hides
in unsuspecting places.
Secret # 15: Ditch Fluoride

We all have to brush our teeth,
this is true. Yet, many still brush
their teeth with toothpaste that
contains one of the most toxic
substances on earth: fluoride. It
can greatly benefit your health
to find a way to keep your teeth
clean without using fluoride.
35
The Material Data Sheets label sodium fluoride as toxic if inhaled,

ingested, or put on skin. The data sheet goes on to warn people
handling fluoride to use safety glasses and gloves. In addition,
fluorides are considered more toxic than lead, and only slightly less
toxic than arsenic. Fluoride, used in many popular dental products,
enters your body when you brush your teeth.
Poison control receives thousands of calls from people with
concerns about excessive fluoride consumption from such products
as toothpaste, vitamins, and mouthwash. Fluoride poisons the
body, and can even be fatal.
Other options
There are many safe alternatives to fluoride toothpaste that are
equally effective. You can purchase commercial brands that do not
contain fluoridean organic option from a brand you trust is a great
choice. You can also make up a batch of your own homemade
toothpasteits easy to do, and it will save you some money.
Simply mix two-thirds of a cup of baking soda, one teaspoon of sea
salt, 15 drops of peppermint essential oil, and enough filtered water
to get the right consistency. This mixture will leave your teeth clean
and your mouth fresh.
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Secret # 16: Switch Your Salt

Real and natural salt is as essential to life as waterwithout it we
would die. Salt has been so valuable throughout history that it was
even used as currency in Rome and traded by explorers throughout
Europe and Africa for gold. However, it is essential to choose the
right salt. The healthiest choice is to give up refined salt and make
the switch to natural Himalayan salt.
Unrefined, natural salt is vital to a number of biological functions,
such as:
Exporting nutrients to and from cells
Keeping blood pressure stable
Increasing brain cells that regulate long-term planning and
creative thinking
Assisting the brain in communicating with the muscles
Himalayan salt is pure and
hand-mined from the Himalayan
Mountains. This salt, known as
white gold, contains 84 elements
found in the human body. It
is useful in regulating water
throughout the body, promoting
37
healthy pH balance in cells, supporting respiratory health,

promoting bone strength, supporting healthy sleep, promoting
vascular health, and regulating blood pressure.
Himalayan salt contains no environmental pollutants and will not
contribute to high blood pressure like table salt may.
Watch for refined salt in processed, boxed, bagged, or canned
foods. Eating whole foods as much as possible will cut down on
your refined salt intake.
Secret # 17: Journal

Journaling is quite therapeutic, and deserves a respectable place
amongst other healthy endeavors such as exercising and eating
well. Try to take time each day to reflect using a journal.
Once you get in the habit of journaling, just like the habit of eating
right and exercising, it will become more natural. It only takes a few
minutes a day to record how you feel, and according to research, it
is time well spent.
There is increasing evidence to support the fact that journaling
has a positive impact on both physical and mental health. James
Pennebaker, a psychologist and researcher, notes that journaling
on a regular basis may strengthen immune cells, known as
T-lymphocytes.
38
Pennebaker believes
that writing about
stressful times and
events can help us
deal with reality better
and reduce the impact
that the stress has on
our health. After all,
that stress has to go
somewhere, right? Holding in stress and pain is like not sweating
it can be disastrous. Additional research demonstrates that
journaling may decrease symptoms of some chronic conditions,
including rheumatoid arthritis and asthma.
How well do you know yourself? Journaling helps you get in touch
with who you truly are. You may be very surprised to meet yourself
in the words that you write. It can also be a great deal of fun. Learn
what makes you happy, sad, angry, and lonely.
Writing thoughts down also helps you to understand situations that
are difficult or need addressing in your life. When you journal, you
will be amazed at all of the rational, well-thought-out solutions that
you have to issues that formerly confused you. You may even go
back later on to read some of your entries and say: Did I really
write that?
39
Journaling is also an excellent way to resolve conflict. Writing about

a particular conflict and thinking about solutions is a great way to
see the issue clearly and arrive at a meaningful and appropriate
solution.
How to journal
First and foremost, dont be a slave to grammar. Nothing slows the
creative process more than worrying about serial commas or verb
tenses. Just let it flow. Whether you choose to write with a pen
or keep an electronic journal, dont ponder over how your writing
sounds or looksjust write.
Writing quickly is imperative, as it frees up your brain from the
shoulds and musts. Remember, no one is going to look at your
journal unless you let them. It is yours, so dont be hard on yourself.
There are no set rules when it comes to journaling. You can pick a
theme, a word, a thought, a seasonwhatever you are feeling at
the moment. Dont make it rigid. Find a quiet place where you will
not be interrupted. Many people journal before going to bed or upon
rising in the morning.
Some people find it beneficial to keep a journal by their bedside
and jot down thoughts as they arise during the night. This may
be beneficial to people who struggle with sleep due to stress.
40
Releasing stressful thoughts may free the body for sounder sleep.
Try journaling for about twenty minutes, but dont cut yourself off if
you are on a roll. Write what you want, when you want.
Secret # 18: Deep Breathing

Most of us take our breathing for granted; it just happens all day
long, all night long. However, because of this, we often breathe
in a shallow way. Deep breathing is a way to expand the lungs
and the diaphragm so that we can increase oxygen to tissues.
The act of deep breathing is relaxing, and provides a massage to
the lymphatic system. Set aside five minutes each day to practice
focused, deep breathing.
Deep breathing is an
excellent way to deal with
anxiety and stress without
having to take medication.
Deep breathing stimulates
the parasympathetic nervous
system, slows down the heart
rate, and causes the whole
body to relax. When we take
in more oxygen, our bodies
are better able to get rid of
toxins.
41
How to breathe deeply

Be sure that you are in an upright position. Place you hand an inch
away from your belly button. Take a deep breathe in through your
nose and allow your abdomen to expand. Release the air slowly
through pursed lips. You should feel a burst of energy pulsing
through your body.
Secret # 19: Moving Water

There is something
incredibly soothing about
the sound of water. The
sound of a stream trickling
over rocks or waves lapping
against the shore has a
deeply calming effect.
Take the time to make or
purchase a fountain, and install it either indoors or outdoors, at
home or in your officewherever you spend the most time.
A water feature can have a positive impact on health. Water has
been used through the ages for relaxation, and is considered to be
incredibly therapeutic. Placing a water feature somewhere where
you will hear it can help lower blood pressure, enhance your mood,
relieve stress, and create a peaceful atmosphere.
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Take time every day to stop and listen to the sound of the moving
water. Performing your deep breathing exercises near a water
feature can be especially soothing.
Secret # 20: Know When You Are Full

Your stomach can hold, on average, 17 cups of foodstuffs.
However, the feeling of being full does not come when that 17cup limit has been reached. It occurs when your brain reacts
to chemicals released when you eat or drink. It takes about 20
minutes for these chemicals to register.
After a meal, these chemicals stay
elevated for about three to five hours,
which keeps you feeling full. Once the
chemical levels drop, you start to get
hungry again. It is imperative to health
and weight management to recognize
when you are full. If you dont feel full immediately after eating, just
wait a little while and the chemicals will kick in.
Because we eat so fast most of the time, we often overeat. By
eating too fast, we do not give our brains enough time to register
what is going on. Dont be in a rush to finish your meal. Along with
helping your brain to keep up with your body, chewing slowly will
also help with digestion.
43
Get in touch with your body and how it feels at different times.
Pay attention to how your stomach feels when you are hungry,
versus what it feels like after you drink a glass of water. The empty
stomach feeling will go away after you drink the water. As you
are eating, listen to your body. The empty feeling in your stomach
should start to dissipate as you eat.
Once you notice a full feeling, stop eating, no matter how much
food is left on your plate. You should feel energetic and light, not
heavy and uncomfortable, after you eat. Take the time to sit and
relax for a while before deciding if you really want to eat more.
Tips to help you stay full

Drink a big glass of water about 10 minutes before each
meal. This will encourage your brain to think that you are full
sooner.
Focus on the taste of the food, and thoughts of fueling your
body, while you are eating.
Once you feel full, remove the food from your plate. You can
always make a new meal later with the leftovers!
If you feel the need to continue eating, drink a nice cup of
herbal tea first. Then, reassess if you are still hungry.
It is possible that you may feel food cravings that are mental,
not physical. Try not to eat again until you sense the empty
feeling.
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Secret # 21: Avoid MSG

A flavor enhancer derived and
processed from seaweed, monosodium
glutamate, aka MSG, was originally
associated with take-out Chinese
foods. Today, it is a prevalent ingredient
in a wide variety of processed foods,
such as salad dressings, flavored
chips, gravies, and many sandwich
meats, to name only a few.
MSG is linked to numerous side effects, including skin rashes,
numbness, nausea, heart palpitations, migraines, and seizures.
Become aware of the dangers of MSG, and try to avoid it at all
costs.
In his book Excitotoxins: The Taste that Kills, Dr. Russell Blaylock
classifies MSG as an excitotoxin that stimulates the cells to the
point of damage or death, potentially triggering or worsening
conditions such as Alzheimers disease, Parkinsons disease, and
learning disabilities.
MSG can be found in numerous canned, frozen, processed, and
fast foods, among others. It also hides under many names and
45
clever packaging techniques. A label that states no MSG added

does not mean that the ingredients used to create the dish do
not contain MSG, just that no additional quantity was used in the
recipeso be sure to check your ingredient labels.
Also be on the lookout for the following additives, which always
contain MSG: textured protein, autolyzed yeast, hydrolyzed protein,
plant protein, oat flour and vegetable protein, sodium and calcium
caseinate, and yeast extract. It is also sometimes hidden within
natural flavors, and is naturally present in soymilk.
Avoiding processed foods entirely, and sticking to real, whole foods,
is one great way to steer clear of MSG.
Secret # 22: Dont Be Afraid of Poop

While you may not be in the habit of checking what comes out
of your bottom, it is a good idea to sneak a peek from time to
time. Obviously, if you have a difficult time using the bathroom or
experience serious bouts of diarrhea, something is amiss with your
gut. However, even if youre not having serious digestive trouble,
the color, smell, and shape of your stool can provide an insight into
your health, so it pays to be informed.
46
As gross as it may seem, take a peek at your stool from time to

time and learn that what comes out can give you a clue about the
state of your health.
Color: Stool color is often a reflection of what we eat. There is a
wide variance in brown shades that are all considered normal. The
normal production of bile keeps stool within the brown range. Black
or yellow stool may indicate a problem. Black stool may be a sign
of intestinal or stomach bleeding, while bright red stool may mean
that there is blood coming from the anus, rectum, or large intestine.
Some foods and iron supplements can cause a stool to appear
black, as well.
Green stool may indicate diarrhea, or just a sign of a high amount
of greens in your diet. Yellow or pale white stool may indicate a
problem with bile flow, and can be a foreteller of such serious
conditions as cancer of the bile ducts, pancreatic cancer, or
hepatitis.
Smell: The smell of poop is rarely pleasant. However, when the
odor changes or becomes excessively foul, it could be a warning.
Because stool is comprised of undigested food parts, dead cells,
bacteria, and mucus, we cannot expect it to smell great. Foulsmelling poop may result from taking certain medications, or from
food that has been stuck in the colon for a long time. If the odor of
your stool changes dramatically, it is a good idea to consult a health
practitioner.
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Shape: Pencil-thin stool can be

the result of an obstruction in
the lower part of the colon. It can
also be the sign of colon cancer.
If stool is very soft, it may be an
indication of serious conditions
such as pancreatitis, which
blocks the body from absorbing
fat. A healthy stool is S shaped and well-formed, but not too hard.
The stool should ideally enter the water without a heavy splash.
Diarrhea: Diarrhea that lasts a while could be an indication of a
more serious problem. While it is normal for the body to get rid of
toxins when we are sick, diarrhea that lasts for a month or more
may be a sign of a chronic condition such as Crohns disease.
Constipation: Constipation is a major sign of low bacterial count.
In the United States, constipation is one of the most common
gastrointestinal complaints. More than four million Americans have
frequent constipation. Those reporting constipation most often are
women and adults aged 65 and older.
However, many never seek help from their health-care provider,
choosing instead to manage the constipation with over-the-counter
laxatives, which is certainly not the healthiest option, and can make
matters worse.
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Constipation occurs when the colon absorbs too little water, or

when the colons muscle contractions are slow or sluggish, causing
the stool to move through the colon too slowly. As a result, stools
can become hard and dry.
Stress and hormonal imbalances are two common causes of
constipation, as well as the following:
Inadequate fiber in the diet

Lack of physical activity (especially in the elderly)
Medications
Dairy products
Irritable bowel syndrome
Changes in life or routine, such as pregnancy, aging, and
travel
Abuse of laxatives
Ignoring the urge to have a bowel movement
Dehydration
Hemorrhoids, and other anal and colon problems
Better hydration, stress management, exercise, and dietary

considerations are often necessary to resolve the issue of
constipation.
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Secret # 23: More Fiber

Fiber, found in many plant
foods, is crucial to your health.
Although we cannot digest fiber,
it is a critical part of a healthy
diet. Fiber adds bulk to your
diet, which helps you feel full,
prevents constipation, and
helps move food and waste through the intestines. Fiber is also
important in the regulation of cholesterol. One important secret to
good health is to become more aware of good sources of fiber, and
to eat more of them.
There are two types of fiber found in food: soluble and insoluble.
During digestion, soluble fiber mixes with digestive juices to create
a gel-like substance. This substance helps to keep your blood
sugar and cholesterol in check. Great sources of soluble fiber
include beans, seeds, lentils, oats, raw nuts, peas, and certain
other fruits and vegetables.
Insoluble fiber is what keeps you feeling full. It provides bulk to the
diet, and passes through the intestines unchanged. Many fruits
and vegetables, such as cabbage, apples, peas, corn, grapes,
bell peppers, and onions, contain insoluble fiberand its often
concentrated in the peel or outer layers.
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It is recommended that women consume at least 25 grams of

fiber each day, and men should aim for 38 grams each day. You
can do this by eating more fiber-rich foods such as beans, peas,
vegetables, fruits, and raw nuts. If you have not been consuming
much fiber, increase your intake slowly over time to avoid cramping
and excessive gas. Also, be sure to consume plenty of pure water.
Secret # 24: Butter Is Best

Trans fatty acids, or trans fats as they are more commonly known,
are fake fats that clog arteries, increase the levels of low density
lipoproteins (LDL, aka the bad cholesterol), and decrease the
levels of high density lipoproteins (HDL, the good cholesterol) in
the blood. These deadly fat imposters are formed when vegetable
oils harden to create shortening or margarine.
51
For the sake of your health, butter truly is best. The first part of this
secret is to stop using butter spreads or anything that claims to be
butter that is not. The second part is to switch to organic, grass-fed
butter.
Both grass-fed and grain-fed butter are rich in healthy saturated
fat (two-thirds) and monounsaturated fat (one-third). Cows that
graze on organic pasture produce milk fat with equal parts omega
6 and omega 3. Conversely, grain-fed cows produce butter that
is heavy in omega 6. If you consume quite a bit of butter, the
difference matters. Too much omega-6 in the body has been linked
to inflammation.
Also, if you are consuming butter from an animal that has been
raised on organic pasture, it is free of chemicals. Most people will
find that grass-fed, organic butter tastes better than any other kind
of butter. If possible, locate a local farmer who makes their own
organic, grass-fed butter.
52
Secret # 25: Ditch Artificial Sweeteners

Nothing artificial belongs
in the human body. If
you were, like millions of
others, misled to think
that making the switch
from refined sugar to
artificial sweeteners
was a good choice, it is
time to learn the truth.
There is nothing good in
artificial sweeteners and they could, in fact, cause a great deal of
health damage. Its time to get rid of all of your artificial sweeteners,
and look to completely natural sources to sweeten your food and
beverages.
Some people think that they are doing themselves a favor
when they switch from sugar and high fructose corn syrup to
artificial sweeteners such as aspartame. However, aspartame
is considered by some health experts to be one of the most
dangerous substances on the planet. It hides in products known as
NutraSweet, Equal, Equal-Measure, and Spoonful, and it accounts
for up to 75 percent of all adverse food reactions, including seizures
and even death.
53
Headaches, dizziness, memory loss, joint pain, insomnia, irritability,

dementia, and hearing loss are just a few of the other reported side
effects of this extremely dangerous chemical. Switching from sugar
to this artificial nightmare is nothing short of going from the frying
pan into the fire.
Get your sweetness from nature instead

Coconut sap could possibly be the best-kept secret when it comes
to natural sweeteners. It comes directly from the coconut palm,
is nutrient-rich, and contains 17 amino acids. High in B-vitamins,
vitamin C, and potassium, coconut sap is a wonderfully sweet
nectar. Once a coconut tree is tapped, it provides life-giving coconut
sap for twenty years. Coconut sap is sweet right from the tree, and
requires no extensive processing. Coconut crystals, made from sap
are the perfect compliment to teas and healthy, homemade baked
goods.
With a low glycemic index of 35, organic coconut sap does not
cause a spike in blood sugar, and is unrefined, GMO-free, glutenfree, and loaded with live enzymes. May we introduce to you the
perfect natural sweetener: organic coconut crystals!
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Secret # 26: Stretch

Stretching is common before and after a workout, but also has its
place as part of a daily routine. Stretching when you get out of bed,
when you stand up, and periodically throughout your day has great
physical and mental health benefits. Make a conscious effort to
stretch at least two or three times a day, and even more if you have
desk job.
Stretching improves
flexibility by moving joints
through a complete range
of motion. If we dont ask
our joints to move, they
will become stiff and sore.
Stretching keeps muscles
responsive and improves
your physical performance. Stretching breaks down chemical crossbridges where two proteins create tension in the muscle. Stretching
encourages this cross-bridge to break, and releases the tension
and stiffness.
When we dont use muscles, especially those in our legs, they
have less blood supply. When circulation decreases, toxins can
accumulate. When you stretch, you compress the muscle and raise
55
the blood pressure in the veins, encouraging toxin removal. Fresh

blood floods the muscle and brings nutrients and proteins with it.
This provides a greater sense of overall well-being.
We should not overlook the fact that stretching reduces anxiety and
tension. When you stretch slowly, blood pressure and breathing
rate decrease. Stretching and releasing helps relieve tension in
your body and calms your brain.
Stretching on a regular basis helps you get in tune with your body
while helping protect you from injuries and making everyday tasks
easier.
For a good pick-me-up stretch, stand in a doorway, facing forward.
Keep your feet a few inches apart and hang onto the sides of the
door frame with your fingers. Move your chest forward until you feel
the stretch in your sides and back. Hold this for 30 seconds and
repeat as necessary.
Secret # 27: Say No to Fast Food

Millions of dollars are spent each year on researching new and
exciting ways to combine foods to make them more addictive
than ever. Certain combinations of fat, sugar, and salt, along with
artificial flavors and alluring packaging are used to create foods that
are highly attractive and addictive.
56
These unique
ingredient
combinations signal
the brain that we
need more, and
encourage us to
overeat. Americans
spend almost 50
percent of their food
budget on fast food,
or in restaurants where this food combination method is heavily
used. Fast food is designed to entice and induce craveability.
This, after all, drives business. However, sadly, it also destroys
health. It really is best to just say no to fast food.
Many fast-food eateries have been touting their so-called healthier
options after promising to make nutritional improvements in the
food they serve, but unfortunately, theyve failed to come through.
While they have increased the use of the term healthy on their
menus, simply labeling food as such doesnt make it so.
A study published in the American Journal of Preventive Medicine
found that over the last decade or so, while the use of the word
healthy increased by 86 percent, the nutritional quality of fast food
meals improved just three percent between 1997 and 2010.
57
There were eight chains analyzed during this research: McDonalds,

Burger King, Wendys, Taco Bell, Kentucky Fried Chicken (KFC),
Arbys, Jack in the Box, and Dairy Queen.
The only thing these establishments are improving is their
marketing strategy, designed to fool the American public into
thinking theyre actually eating something that is good for them. The
study did highlight the fact that, some chains have made positive
changes. This included the decision by McDonalds to add apple
slices to its Happy Meals.
Of course, the apples used by McDonalds are not organicand
guess which fruit tops the Dirty Dozen list of foods that contain
the most contaminants? Apples. According to the Environmental
Working Groups latest report, 98 percent of apples contained
pesticides, with 93 percent containing two or more of these harmful
toxins.
While many people turn to fast food because its considered cheap
and filling, it may not be such a bargain when it ultimately leads to a
host of health problems, and potentially massive medical bills.
58
Fast food and trans fat

Many fast foods contain trans fat, one of the worst things that
you can put into your body. These fats should be avoided like the
plague, as they may lead to a host of health problems, including:
Coronary heart disease

Stroke
Diabetes
Cancer
Obesity
Infertility
Premature aging
... And thats just the short list!

Consider that KFCs pot pie contains 14 grams of trans fat, and
Burger Kings hash browns contain 13 grams. Jack in the Box offers
bacon potato cheddar wedges that contain 12 grams, while a large
order of McDonalds fries contains 8 grams of trans fat.
The only way these fast-food chains will stop serving such
unhealthy meals is if consumers stop purchasing them and demand
something better!
When you think about the damage that fast foods are doing to your
body, it seems silly to spend any money at these places at all.
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Secret # 28: Eat Live Foods

Raw foods are considered to be the most alive foods you can
eat. Once a food is cooked or processed, it tends to lose a great
deal of its nutrient value. Processed foods are often heated to very
high temperatures, and then artificial ingredients are added. This
leaves you with nothing short of a chemical imposter to real food.
Including some live foods in your diet ensures that you are getting
the vitamins and minerals that your body needs for energy. Always
include some live foods with every meal and snack.
For some reason, eating food that
has been completely denatured is
an acceptable practice in America.
Living foods, also known as raw
foods, have been sustaining
people all over the world since
the beginning of time. In those
areas of the world where a diet
consisting of whole foods, and a
large amount of live foods, is eaten,
lifestyle illnesses such as those that we see in America are all but
nonexistent. In fact, the Inuit people do not even have a name for
heart disease in their language, yet it is the number one killer in the
United States.
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If the bulk of your diet comes from a box, bag, or can, it is time
for you to consider that you are not fueling your body in the way it
needs to be fueled. True energy comes from raw foods that have
not been tampered with. This includes fruits, vegetables, nuts,
seeds, freshly-squeezed fruit or vegetable juice, and fermented
foods such as kefir, sauerkraut, and kimchi.
Secret # 29: Know Your Nuts

Squirrels truly do know best: nuts are a great addition to a healthy
diet. While you may have heard a lot about nuts, you might wonder
if there is a difference between roasted nuts and raw nuts.
Why raw nuts are so good for us

Raw nuts are a nutritious part of any snack or meal. They are high
in protein, and high in heart-healthy fats and fiber. In addition,
raw nuts have essential nutrients such as B-vitamins, vitamin
E, potassium, magnesium, iron, and zinc, as well as sterols and
antioxidants.
There are many kinds of nuts, and each has its own healthpromoting properties. For instance, Brazil nuts provide high
quantities of selenium, and almonds are an excellent source of
calcium.
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Walnuts are a super-rich source of omega-3 fatty acids. Studies

show that just one small handful of nuts provides protection against
heart disease that is similar to cholesterol-lowering drugs.
It has also been found that nuts can protect against diabetes and
insulin sensitivity. Because nuts are a concentrated source of
protein, fiber, and healthy fats, they digest slowly and are filling.
This helps with healthy weight maintenance.
Dangers of roasted nuts

Roasted nuts are obviously further from their natural state than raw
nuts. They have been processed, and as a general rule, processed
foods are less healthy than raw foods.
When nuts are exposed to high heat during the roasting process,
the fat content may break down causing free radicals. Free radicals
damage cells and DNA.
In addition, roasting may cause acrylamides to form. Acrylamides
are dangerous; they form when nuts, which contain the amino
acid asparagine, are heated to high temperatures. Acrylamides
have been linked to cancer in laboratory animal studies, and
may increase cancer risk in humans. Roasted nuts, in particular
almonds, tend to have high levels of acrylamides.
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Roasted nuts also tend to be lower in magnesium, iron, and

phosphorus than raw nuts. It is equally important to note the oil that
nuts are often roasted in. This may be canola or soybean, both of
which are often genetically modified.
If you really love the taste of roasted nuts but dont want the
acrylamides, consider roasting them at home. To retain the
maximum amount of health benefits, use organic coconut oil and
Himalayan salt, and roast at a temperature lower than 170 degrees
Fahrenheit. They will take a long time to cook, but are extremely
delicious when done.
Soaking raw nuts

It is important to say a word about soaking raw nuts. Many raw food
recipes call for soaked nuts, and there are advantages to doing so.
Raw nuts, especially walnuts and almonds, taste better after they
have been soaked, and are also easier to digest. Phytic acid, which
inhibits the digestion of vital nutrients, is reduced when you soak
nuts. In addition, enzyme activity is elevated, because enzyme
inhibitors are neutralized
during the soaking process.
Soaking removes the dust,
residue and tannins from the
nut shell, as well.
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Depending on the nut, they can be soaked in filtered water for as

little as twenty minutes or as long as overnight in the fridge. Be sure
to rinse the nuts after soaking.
The bottom line

We choose raw nuts for three reasons: they taste great,
they contain no damaging free radicals, and they are free of
acrylamides. If you consume raw nuts, consider soaking them first.
Secret # 30: Beware of These Ingredients

Do you sometimes turn a package over to read the ingredients and
see what looks like a foreign language? Learn how to recognize
just a few of the potentially dangerous ingredients that are lurking in
your food. Its in your best interest not to eat food that contains any
of the following ingredients and additives.
When reading the ingredient lists of packaged, canned, and frozen
foods, many unpronounceable words, chemical compounds, and
abbreviations can be found. Most of us do not have time to Google
each unknown ingredient while in the middle of a busy grocery
aisle.
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As a general rule, if you cannot pronounce an ingredient, it is best

to steer clear. Real, whole, healthy foods will usually have no more
than five ingredients on the label. Knowledge is power, and the
more you know about the scary ingredients hiding within some of
our most common food items the better.
Carrageenan: Carrageenan is a thickening agent extracted
from red seaweed. It is used as a fat substitute in many food
products, including processed meats, as well as cosmetics and
pharmaceuticals.
In its processed form, manufactured via alkali chemical solvents, it
can be hazardous to health. Some studies have linked carrageenan
to gastrointestinal disturbances including inflammatory bowel
syndrome (IBS), intestinal ulcers, and colorectal problems.
Brominated vegetable oil (BVO): An emulsifier derived from
corn or soy (usually genetically modified) combined with bromine,
BVO is used in many citrus-flavored sodas. It also doubles as an
industrial flame retardant. Banned from food use across Europe
and in Japan, BVO has been linked to skin lesions, nerve disorders,
and memory loss.
Animal studies have found that BVO may lead to behavioral and
reproductive problems when consumed in large doses. Additionally,
bromine is an endocrine disruptor and inhibits the bodys ability to
retain iodine, which is essential for tissue health.
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Hydrogenated vegetable oil: Hydrogenated, and partially

hydrogenated, oils are fancy labels for trans fats. Trans fats appear
in many fried, fast, and processed snack foods, as well as some
breakfast cereals and baked goods.
These oils are created by applying pressure and hydrogen to
vegetable oils to create a semi-solid fat. Dieticians largely agree
that there is no safe level of trans fats, and that they should be
avoided entirely. Consuming them has been linked to heart disease,
obesity, and multi-infarct dementia.
Butylated hydroxytoluene (BHT): A
preservative used in some breakfast
cereals, as well as a variety of other
foods and cosmetics, BHT is also
used in jet fuel, petroleum products,
and embalming fluid. A National
Toxicology Program report published
in 2005 states that BHT is, reasonably
anticipated to be a human carcinogen.
BHT may also lead to liver damage, and harm aquatic organisms,
according to the Material Safety Data Sheet (MSDS). The MSDS
also bluntly states that this chemical compound should not be
allowed to enter the environment.
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Guar gum: Guar gum is a processed form of guar seed extract.

It is used as a thickening agent in many foods, including glutenfree foods and pharmaceutical bases. In large doses, guar gum
has been linked to digestive blockages and other disturbances in
digestive function.
According to a 2002 study published in the International Journal of
Cancer, individuals who consume guar gum as a main source of
fiber have a greater risk of developing colon cancer.
Caseinate: Caseinate is not to be confused with casein, a
protein which naturally occurs in dairy products. Caseinate is the
processed byproduct of casein, found in many commercial protein
shakes and other protein supplements. To manufacture caseinate,
the casein from skimmed milk is treated with calcium hydroxide and
sodium hydroxide, which are chemical alkalies.
Chemical alkalies inhibit the bodys ability to absorb nutrients.
Caseinate is processed at a high temperature, near boiling, which
essentially changes the protein into an ultra-thermolyzed protein,
and creates MSG in the process. Caseinate has been linked to
indigestion, allergies, and heartburn, as well as an increased risk of
colon cancer.
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High fructose corn syrup: Contrary to popular belief, high fructose

corn syrup is not the same as sugar. It is derived from corn (usually
genetically modified), and because of its chemical structure, it is
more rapidly absorbed into the bloodstream. High fructose corn
syrup has been linked to heart disease, diabetes, and tissue
damage. It may also contain levels of mercury, due to the way in
which it is manufactured.
Propylene glycol alginate: A thickener, stabilizer, and emulsifier
used in a number of processed foods, propylene glycol alginate
doubles as an industrial chemical found in de-icer and antifreeze
products.
Remember, when choosing your ingredients, stick to what you can
pronounce. If it sounds suspicious and you dont have time to look it
up, trust your instincts and stay away.
Secret # 31: Dont Get So Wound Up

Do you wake up tired in the morning, unable to function without
your cup or two of coffee? Do you crave high-carb snacks and often
fall asleep mid-afternoon? Do you find it hard to fall asleep at night
because youre wired and unable to rest? Wrapped tighter than a
ball of twine, many people find themselves unable to slow down
long enough to give their bodies adequate rest. Sound familiar?
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Stress and adrenal health

The human body is not built to deal with the continuous stressors
we encounter in modern life. Chronic stress puts a tremendous
strain on the adrenal glands.
The tiny adrenal glands produce a
hormonal cascade during a fightor-flight situation. This means
that if you are being chased by
a wild animal, your adrenals will
kick in to help manage the lifethreatening stress.
The adrenal glands respond to stress by releasing the hormone
cortisol, aka the stress hormone. Unfortunately, our adrenal
glands do not know the difference between a real emergency and
everyday stress. If we stay constantly wound up, our cortisol levels
stay elevated and become less and less sensitive to the regulatory
mechanism.
Problems with cortisol

When cortisol levels are continuously elevated, digestion, sleep,
immune function, and the bodys ability to produce other necessary
hormones such as estrogen, progesterone, DHEA, and thyroid
hormone, may become impaired.
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High levels of cortisol can also contribute to excess abdominal fat,

high blood sugar, high blood pressure, and muscle aches due to
inflammation.
Bone health, immunity, and sex drive may also become
compromised. With increased pressure on the adrenal glands, it is
harder for them to make cortisol, and extra adrenalin is produced
to compensate. This adrenal fatigue may result in low blood sugar,
inability to focus, irritability, lightheadedness, anxiety, low blood
pressure, allergies, and exhaustion.
Managing stress
It is paramount to get a grip on managing stress. If you feel that
your adrenals are in overdrive, stress management is key to
regaining balance. How you respond to stress in your life has a lot
to do with whether or not your adrenals become fatigued.
Practicing yoga, meditation, and relaxation techniques is a good
place to start. Let go of little things that are bothersome. Much of
what we stress over, we have no control over in the first place.
Understanding that stress is inevitable and employing strategic
coping techniques will help protect you from adrenal failure and
other stress-related conditions.
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Secret # 32: Be Happy

We often spend so much
time looking ahead that
we miss all of the good
things that are right in
front of our eyes. We
rush on through life with
the goal to accomplish
something, only to find
that once we arrive, we
have more to do. Facing the fact that your lifes inbox will never be
empty is imperative to both health and happiness.
Find and record five things to be happy about each day, things that
are in the now, not the past or the future. Understand how important
it is to live in the nowwhile future plans are good, dont let them
rob you of your present joys. Ralph Waldo Emerson said, Life is a
journey, not a destination.
Taking time each day to be aware of your surroundings, of the
people in your life that matter, and of those that need your help is
extremely refreshing. Notice the sun, the clouds, the birds, and the
movement of the wind in the trees, and think about all that you are
grateful for. When you make a conscious effort to connect to where
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you are at this present time and understand that each part of your
life journey is for a reason, it makes planning for the future easier,
and puts your goals into perspective.
Secret # 33: Unplug

Do you ever find yourself fixed
to a computer screen aimlessly
surfing the Internet, or so involved
in a television show that you dont
hear someone talking to you?
Many people use television and
the Internet as a soothing friend.
However, technology tends to
distract us from our own lives and
surroundings.
This can be dangerous to both physical and mental health. Try to
go without Internet or television for 24 hours once a week.
Pick a day that is most convenient for you, and arrange other
activities in place of the television and Internet, such as reading,
walking, talking with a friend, doing a household chore, working in
the garden, doing community service, writing letters, playing with a
pet or spending time with your children.
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You may find this very hard at first, but once you are in the habit of
unplugging for one day a week, you will crave the time. Making a
household-wide rule to unplug for one day a week will help family
members reconnect, and restore and strengthen relationships.
Secret # 34: Laugh

They say, laughter is the best medicine, and there is much truth
in this. According to scientific research, laughing is good for us,
and we all need to do more of it. Make sure you laugh every day.
Not just a chuckle, but a real laugh. Find something funny, and let
yourself go.
The health benefits associated with laughter are often overlooked.
However, Robert R. Provine, PhD, author of the book Laughter,
states that laughter boosts the heart rate.
This will help anyone who is
feeling sluggish. So, keep those
corny jokes in the back of your
mind, or even a few really funny
videos in a file on your desktop.
Switch out your afternoon muffin
and coffee for a quick twominute funny video, and you will
be in business.
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Secret # 35: Get Rid of Your Desk Chair

It is just after lunch, and you find yourself
slouching over your work desk. Your
shoulders are curved, you have a pinch
in your neck, and your arms feel tired.
Perhaps you are aware of your poor
posture, but by this time it is too late: the
damage is done.
Poor posture results in nagging neck and back pain, headaches,
and overall muscle tension. Instead of using desk chairs, some
people have started working at standing desks, and others have
switched to a new kind of chair: an exercise ball.
Better posture
Advocates for the exercise ball desk chair note that they have
far better posture when they sit on the ball than when they sit in
a chair. Because you must stabilize yourself on the ball, you are
forced to sit up straight and actually pay attention to your body
form.
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Burn calories
Because the body is engaged, you inevitably burn more calories
sitting on an exercise ball than you do in a desk chair. Your muscles
are at work when you sit on the ball, not at rest like they are when
you are in a chair. Making small movements to keep yourself
balanced means that there is always some physical activity going
on.
You can also roll away from your desk at any time, perform a few
exercises, and get back to work. This makes your time on the ball
even more worthwhile.
Clearer thinking
Those that are kinesthetic learners may find that bouncing on
the ball improves their thinking process. The gentle bouncing
movement is perfect for those who like to be in motion or busy while
they think.
Stress reduction
Bouncing lightly on the ball while at your desk is a terrific way to
divert stress. The focus on stabilizing yourself takes over when you
bounce and stress dissipates, according to ball users.
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Tips for finding the right ball

Not just any exercise ball will do. It is essential to find a correctlysized ball. Aim for a ball that allows your thighs to slope slightly
downwards and not be at 90 degrees. The ball should also be tall
enough that your position at your desk is ergonomically correct, so
that you are not balancing your wrists on your keyboard.
You can opt for a ball or a ball chair, which is essentially a ball
inserted into a rolling base. Some of these have lumbar support,
which many users recommend for long durations at the desk.
How to use a ball chair

As with any change, it is best to begin slowly. Dont toss your
regular desk chair to the curb right away. Start by spending a
couple of hours each day on the ball chair, and gradually increase
your time until you are sitting most of the day on the ball. This will
give your body time to adjust. Dont be surprised if you are a little
sore the day after your first day sitting on the ball.
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Secret # 36: Green Smoothies

Do you eat leafy greens daily? If you are like most Americans, you
probably dont get nearly the amount of vegetables, especially leafy
greens, that your body craves. Sometimes it is a matter of time,
sometimes a matter of taste. To better your health, try to drink one
green smoothie per day.
Green smoothies can be made of any number of ingredients,
but always include a leafy green veggie such as kale or spinach.
People who enjoy one or two healthy green smoothies daily report
some remarkable health benefits. Just be sure that your smoothie
is made from whole, organic ingredients.
Making a basic green smoothie

Green smoothies are quick and easy to make. The first thing to do
is decide what you would like to use for your base. Three popular
options include green tea, coconut water, and purified water.
Add two cups of your favorite green food such as kale, spinach, or
spirulina.
Healthy fats, fiber, and fruits, are the next ingredients. Good options
include one tablespoon of coconut oil, one tablespoon of chia
seeds, and one cup of berries.
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To give your smoothie a super-healthy boost, consider such

additions as bee pollen, ground flaxseeds, raw cacao, or raw maca.
If you need a little sweetener, you can add a teaspoon of crushed
raw stevia leaves, raw honey, or organic coconut crystals.
Of course, there are many spinoffs of the ingredients listed above.
With a little creativity, you will find your perfect green smoothie
recipe. Just put all of your ingredients into a blender and hit the on
switch. Be sure to enjoy your smoothie right away.
Health benefits of going green

Green smoothies are a tasty and
efficient way to get a healthy dose
of vitamins, minerals, antioxidants,
and phytonutrients. Greens tend
to alkalinize the body, helping to
balance pH. Those who drink green smoothies regularly report that
they have more energy and feel better than ever.
In addition, leafy greens have an anti-inflammatory effect on the
body, which helps to lessen joint pain, and may also help to prevent
an array of chronic illnesses. The superfoods that you can add to
your smoothie carry with them some astounding health promoting
properties of their own.
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People who consume green smoothies, in combination with

a healthy diet and regular exercise, also report losing weight,
especially that excess belly fat.
Secret # 37: Buy Local

There is no fresher sight than a roadside fruit and veggie stand
bursting with color. Produce, picked from the vine just hours earlier,
is packed with wholesome nutrition. Make a decision to seek out as
much of your food from a local source as you can.
The local movement is in full swing in America. The United States
Department of Agriculture noted that the number of farmers
markets in the United States increased over 50 percent between
2008 and 2011.
As the wave of enthusiasm for local living begins to take hold, we
see a return to what was once important in America. Shaking the
hand of those who feed us, knowing our neighbors, spending our
hard-earned dollars within our own community, and a return to
Front Porch America, are what its all about.
Having an option to shop locally, especially for food, has many
advantages over doing the supermarket shuffle.
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Locally grown food tastes great:

Crops are picked at their peak
of freshness and dont have to
travel hundreds of miles to their
destination. Freshly picked produce
retains its natural flavor and requires
no chemicals for preservation.
Locally grown food is highly nutritious: Most produce purchased
at the grocery store has travelled between 1,500 and 4,000 miles,
according to the Organic Consumer Organization. Not only does
this make our food system vulnerable, but it also reduces nutrient
value.
Some produce has little to no nutrient value by the time it reaches
our tables, because of the distance it has traveled. Local food has
a shorter time from harvest to table, usually 24 hours at most, and
this preserves nutrients.
Local produce is often free of chemicals: Local food will most
likely be GMO-free and raised without harmful industrial chemicals.
While it is always good to check with your local supplier, many do
not use harsh chemicals or preservatives.
Local food is safer: With a shorter distance to travel, there is a
great reduction in the chance of contamination when we eat locally.
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Issues with safety often occur in storage and transportation; when

food goes from vine to table the risk is substantially minimized.
Eating local is healthy for the environment: Buying as much
food as you can locally helps the environment. It decreases the
use of packages, including foam and plastic trays and wraps,
and cuts down on greenhouse gases used in the production and
transportation of food. In many cases, it takes more energy to
transport food than the food provides.
The Organic Consumers Organization gives the example of a head
of lettuce produced in Salina Valley California, which travels some
3,000 miles to Washington, DC. The transportation requires 36
times as much fossil fuel energy as the food itself produces when it
arrives in Washington.
Secret # 38: Love Your Gut Bacteria

Probiotics have received a great
deal of attention lately from both
alternative and mainstream health
providers for their ability to restore a balance of good bacteria in
the digestive system. There are many benefits to loving your gut
bacteria!
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Probiotics are live bacteria that help good bacteria in the digestive
system thrive. Good bacteria helps with digestion and the
absorption of nutrients, and encourages a healthy immune system.
When the gut is healthy and destructive bugs are kept in check, the
stress response is minimized.
Adding probiotic-rich foods such as yogurt, sauerkraut, microalgae,
kefir, kimchi, and tempeh to your diet will help keep your digestive
system as healthy as possible. You can also take a high-quality
probiotic supplementjust be sure to get it from a source you trust.
In addition, be sure that you are eating a diet of whole,
unprocessed foods, getting plenty of exercise and sleep, and
employing healthy stress reduction techniques such as meditation
to cope with stress. All of these things in combination will help to
keep your gut environment healthy.
Secret # 39: Stop Dieting

Health is not found in a diet, or in some special quick-fix plan,
pill, or potion. It is found in a new and improved lifestyle, a new
way of thinking about and relating to food and your body. Make a
commitment to yourself to stop dieting for good, and focus instead
on developing healthy, lifelong habits.
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Good health is not

simply an absence of
symptoms or disease;
you can actually be
highly unhealthy and
not really know it until
it is too late. Many
people have no idea
what it feels like to be
really healthy, and are amazed as they progress on their journey by
how great they actually look and feel.
Mindset
Your journey, like all journeys, will have many twists and turns.
Sometimes the path will be smooth, and sometimes it may be
rocky. Sometimes the light will shine brightly, and other times the
clouds will set in. The strength to move through the difficult times
exists within you.
Getting healthy, really healthy, requires a whole new mindset, a
whole new understanding, and a whole new commitment to yourself
and those that love you. Dont think quick fixthis will surely
sabotage your efforts. Poor health did not sneak up and bite you
overnightit happened over a period of time, and it will take time to
set things straight.
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Dont underestimate the power of the mind. Focus instead on

making good choices each day, and taking small steps forward. It is
better to take baby steps than one giant leap and land in the mud.
Small steps, as long as you are moving forward, are essential to
success.
Goal setting
Another important aspect to your journey is to set some goals.
While it is okay to have long-range goals, you must also have shortterm, achievable goals that you celebrate along the way. So, if your
biggest hang-up is getting rid of chips and eating more vegetables,
make this a goal.
When you find yourself no longer wanting chips and happily
munching on a bag of organic carrots, it is time to celebrate. If
exercise is hard for you, set a goal to walk every day for two weeks.
When you reach this goal, take the time to celebrate.
Pay attention to the things that you are accomplishing, no matter
how inconsequential they may seem. It all counts, and each goal
you achieve spawns a new goal as you move forward towards
better health.
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Get good advice

Dont buy into everything you read or are told. Be sure that your
health advice is coming from a reliable source. While there is a
great deal of good information available, some is just downright
wrong.
Be careful with advice that is attached to a productthis is not
always a great sign. Dont listen to the media, as they have a
tendency to want to sell products and are willing to say just about
anything to do so. Most of all, dont stop learning.
No matter how much we may think we know about being the
healthiest we can be, there is more to learn. However, be careful
not to let your learning become an obsessionthe goal of your
healthy journey is to enhance your life, not disrupt it. Keep things in
perspective and make some time to learn without overdoing it.
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Secret # 40: Do Something Good for Someone Else

There is no better feeling than doing something good for someone
in need. If you are human, you need to be needed. Volunteering
is great for the community, sets a good example for others, and is
also beneficial to your health. Today, make a decision to volunteer
somewhere, or help someone out on a regular basis.
Studies show that volunteering has numerous health benefits.
First and foremost, it improves physical well-being. Interacting with
others reduces heart rate and blood pressure, while increasing
mood-balancing hormones. In addition, helping someone else is
great for the immune system, and helps buffer stress.
Volunteering has a positive
impact on feelings of self worth
and confidence by giving people
a sense of purpose. Experts
suggest volunteering when you
are going through difficult times
is a great idea, because it takes
the focus off your own crisis.
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When you volunteer, you have opportunities to meet new people,

experience new settings, and form social groups. Relationships are
important for keeping feelings of depression and isolation at bay.
New studies indicate that volunteering on a long-term basis can
actually improve the quality of your life, and potentially even
increase longevity.
There is so much good that needs to be done on this planet. Ask
yourself, who can you help today? Where can you start?
Secret # 41: Enjoy Nature

Spending time in nature is good for your health. Whether it is at
the park, on the lake, on a camping trip, or even in your backyard,
interacting with the natural world around you is extremely beneficial
to both your physical and mental health. Make it a point to notice
and interact with nature as much as possible.
Since the beginning of time, there has
been a connection between healing and
gardens. Some of the earliest physicians
believed that sick people recovered much
faster when they were exposed to natural
elements. Studies have indicated that
hospital patients who view landscapes or
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experience gardens have reduced anxiety and less need for pain
relief. Many modern hospitals are designing elements within their
hospitals after nature, including a nature scene you can watch while
you have an MRI.
Since the body and the mind are not separate, what the mind
senses has a direct impact on the rest of the body. Many doctors
are now including time outdoors in nature as part of their health
prescriptions.
Take a walk, ride a bike, or even sit outdoors and watch the birds
for a while, and you will notice how relaxed you become. Dont
discuss work or make phone calls while in nature, just let yourself
relax and enjoy what is around you. Your stress levels will drop and
you will become calmer. You dont need to be doing anythingjust
be.
Secret # 42: Consider Chlorella

This single-celled, freshwater-loving microalgae is receiving
much attention lately for its superfood qualities. Chlorella was
first discovered in the late nineteenth century. After WWII, it was
considered, due to its high protein content, as a possible food
source. It is now recognized as a highly nutritious food, indeed.
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Chlorella is loaded with vitamin

C and carotenoids, both of which
help protect cells from free
radical damage. In addition, this
nutrient-dense algae has a high
concentration of B-vitamins and iron.
Promoted widely as a natural remedy for a number of health
conditions, supporters of this algae claim that it defends the body
against bacterial and viral infections, promotes the growth of
healthy gut bacteria, reduces blood pressure, regulates blood sugar
and cholesterol, and strengthens the immune system. As part of a
cleansing regimen, chlorella may help to eliminate mold from the
body so that it can use oxygen more effectively.
Chlorella may also help to increase the amount of albumin in the
body. Albumin, found in the bloodstream, protects against diseases
such as diabetes, arthritis, pancreatitis, hepatitis, anemia, and
AIDS. By cleansing the body of toxins and heavy metals, chlorella
may help prevent certain cancers from forming.
Some researchers call this underwater gem the perfect food,
claiming that it can even reverse the effects of aging. The
chlorophyll in chlorella possesses antibacterial properties that may
help heal and repair tissue while increasing circulation, purifying
blood, and removing waste products from the body.
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You can take chlorella as a tablet, liquid, or a powderbut always

remember to choose a high-quality product from a source you trust.
It is recommended that two to three grams be taken daily for health,
and more for detoxification purposes. The powder is easy to mix
with juices and smoothies.
Secret # 43: Resistance Train

Muscle mass throughout the body
is vital for health, and the natural
erosion of muscle as we age makes
resistance training that much more
important. Experts believe that we
lose an average of five percent of
our muscle mass every 10 years
after age 35. With this loss of muscle
mass, comes stiff joints, poor posture, and a rapid increase in the
risk of developing diabetes, heart disease, and a number of other
health conditions.
No matter how old you are, try to fit in two 15-minute resistance
training sessions each week.
Dont fret muscle mass can be maintained through resistance
training well into the later years of life. When muscles are
being worked regularly, the rate at which the muscle erodes is
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significantly reduced. Working muscles not only keep us healthy,

but looking great, as well.
Many people work out with weights and resistance training
equipment in order to build obvious muscle mass, to develop the
six pack abs, and basically because they like the way muscle
looks.
However, besides looking great, more muscle usually translates to
better overall health.
Researchers at the University of Michigan discovered that men
who participated in a total body weight workout three times a week
for two months dropped eight points from their blood pressure
readings.
This, according health experts, is enough to reduce the risk of
stroke by 40 percent. Women, who have traditionally been drawn
to more aerobic types of exercise, also benefit tremendously from
resistance training and should include it in their workout regimes.
Contrary to what some women believe, resistance training will not
cause you to look like Popeye.
While the numbers on the scale may not drop considerably when
you begin resistance training, muscle is denser than fat, so you will
be able to pack the same weight into a smaller space; thus, your
jeans size will still drop and you will look and feel fantastic.
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Research out of the University of Alabama found that female dieters

who lifted weights three times a week lost the same amount of
weight as a comparison group who did cardio three times a week.
However, those who lifted weights lost fat, while those who did
aerobics lost muscle.
Other studies have also indicated that lifting weights is better than
cardio at carving out abdominal fatthe kind that is associated with
a host of diseases, including cancer and diabetes.
Time factor
Many people say that they do not have time to lift weights. Here is
the good news: you dont have to. Kettlebell swings, believed by
some to be the perfect exercise, are a great way to work the heart,
as well as several major muscle groups.
A 15-minute high-intensity session with kettlebells every other day
will keep you toned and fit. Other exercise tools, such as resistance
bands and medicine balls, can also be incorporated into your
workout to keep your muscles in the game.
Doing some resistance training each week is better than avoiding it
altogether. And remember, sit up straight and walk tall!
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Wrapping It Up
There you have it, 43 health secrets to give you just the boost you
need. Armed with this information, you can set yourself on course
for a long and healthy life. Unlike real secrets, please share these
with everyone you know. Our goal is that you live a healthy life and
share your joy and freedom with others, so that they too can make
positive changes in their lives!
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Sources

American Heart Association
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95

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THE

43 Secrets to Clean Eating,

The Kick-Ass Wellness Handbook

The Alternative Daily

Copyright Splash Campaign, LLC DBA TheAlternativeDaily.com

All rights reserved. No part of this publication may be reproduced or transmitted

Drink More Water.................................................. 6

Stop Counting Calories......................................... 8

Make Your Plate Colorful..................................... 10

Stop Consuming Processed Meat....................... 13

Get Enough Sleep............................................... 15

Ditch the Vegetable Oil

Enjoy a Daily Cup of Coffee................................ 19

Allow Yourself 5 Minutes of Quiet Time............... 20

Learn How to Chew Slowly................................. 22

Secret # 10: Get Outside......................................................... 24

The Alternative Daily

Secret # 24: Butter Is Best....................................................... 51

The Alternative Daily

The Alternative Daily

Secret # 1: Drink More Water

The Alternative Daily

66 Water prevents and alleviates headaches.

How much is enough?

The Alternative Daily

What kind of water?

Secret # 2: Stop Counting Calories

The Alternative Daily

FACT: Counting/slashing calories

The Alternative Daily

Secret # 3: Make Your Plate Colorful

The Alternative Daily

Here are a few great vegetables to consider:

The Alternative Daily

Portobello mushrooms: These large and tasty mushrooms are

The Alternative Daily

Secret # 4: Stop Consuming Processed Meat

The Alternative Daily

The Alternative Daily

pesticides, GMOs, and random feed additives. This choice also

Secret # 5: Get Enough Sleep

The Alternative Daily

Research indicates that a lack of sleep

Need help sleeping?

The Alternative Daily

Secret # 6: Ditch the Vegetable Oil

The Alternative Daily

consumer whether or not the oil is made from genetically modified

The Alternative Daily

Secret # 7: Enjoy a Daily Cup of Coffee

The Alternative Daily

Keep your coffee healthy!

Secret # 8: Allow Yourself 5 Minutes of Quiet Time

The Alternative Daily

Easy meditation technique

The Alternative Daily

Secret # 9: Learn How to Chew Slowly

The Alternative Daily

Digestion starts before we actually take a bite of food. It is

How to eat mindfully

The Alternative Daily

Secret # 10: Get Outside

The Alternative Daily