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Kick-AssWellnessHandbook Ebook PDF
Kick-AssWellnessHandbook Ebook PDF
KICK-ASS
Wellness
HAN D B O O K :
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.
Here is a brief snapshot of some of the many things that water does
for your health:
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.
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.
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.
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:
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.
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.
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.
The secret to eating meat the healthy way is to start eating grass-
fed meat. Find a farmer near you at EatWild.com. Local is always
best!
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.
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.
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.
You can find organic coconut oil at most health-food stores, as well
as online.
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.
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.
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
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.
Aim for chewing each bite at least 20 times before you swallow
your digestive tract will thank you!
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.
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!
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.
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.
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!
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.
The health implications of sugar are well documented. Here are just
10 reasons why you should avoid added sugar at all costs:
Barley malt
Corn syrup solids
Beet sugar
Date sugar
Fruit juice concentrate
Invert sugar
Brown sugar
Dextran
Glucose
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
With a low glycemic index of 35, organic coconut sap does not
cause a spike in blood sugar, and is unrefined, GMO-free, gluten-
free, and loaded with live enzymes. May we introduce to you the
perfect natural sweetener: organic coconut crystals!
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 cross-
bridges where two proteins create tension in the muscle. Stretching
encourages this cross-bridge to break, and releases the tension
and stiffness.
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.
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.
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.
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.
There are many kinds of nuts, and each has its own health-
promoting properties. For instance, Brazil nuts provide high
quantities of selenium, and almonds are an excellent source of
calcium.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 short-
term, 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.
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.
No matter how old you are, try to fit in two 15-minute resistance
training sessions each week.
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.
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.