January 2016 behealthier2016
How to be healthier and happier in 2016.
Newsletter: Purpose, Inspiration, Diet and Exercise
One of the reasons I decided to do this newsletter is that there was a study done some time ago that showed that the majority of Americans going to work every morning were discouraged and looking for someone or something to make themselves feel better about their lives and what they were doing. This newsletter is meant to encourage.
We have all made mistakes in our lives—some very serious. But the important thing to keep in mind is that it is never too late to change. Although, the longer we wait, the more difficult it will be. We need to forget the mistakes of the past and go forward with confidence. No matter what our past holds, we can have a wonderful future.
I will 100 percent guarantee that you will be happier if you will follow my suggestions.
If you will do volunteer work one to two hours a week, such as in hospitals, food banks, clearing snow from your neighbors driveway, etc. you will become unselfish. The more unselfish we are, the happier we are. One of the greatest traits we can acquire is that of being unselfish. Always look for opportunities to go the extra mile in helping others. Imagine what the world would be like if every person in his or her marriage, family, neighborhood, work place, and nation would care more about the happiness of others. Life would become a little slice of Heaven.
Along with unselfishness is kindness. The kinder we are, the happier we are. Lets make a commitment, if we havent already, that we will never say an unkind word or do an unkind deed in any of our daily relationships. How do you feel when you hear that someone has said something unkind about you or your family? Hearts are broken and are so difficult to mend. How do you feel when you hear that someone has said something good about you or your family? Kind deeds are remembered for a long time. Love is the ruler of the universe and kindness is an integral part. We have a saying posted on our wall that says: “Be kinder than necessary, for every person you meet is fighting some kind of battle that you know nothing about.”
Smile a lot! There is something about using the facial muscles that uplifts our spirits. Frowning has the opposite effect.
SOME OF THE THINGS I TRY TO DO WEEKLY ARE:
I eat two to three servings of fish (salmon, sardines, tunafish).
I eat one large boiled chicken breast.
I try to limit beef or pork to one serving per week.
I drink skim milk and I eat skim string cheese (limited).
I eat two baked potatoes with fat-free sour cream.
SOME OF THE THINGS I TRY TO EAT DAILY ARE:
I eat 10 to 15 raw almonds (about 10 calories each). Walnuts and cashews are also good. Nuts lessen our appetite, uplift our spirit, and are some of natures most perfect foods. People who eat nuts are healthier.
I have a 12-ounce vegetable juice drink—preferably homemade from a juicer. Make sure there are two full carrots. If you buy a vegetable drink from the store, make sure you buy the low sodium version. Low sodium has 200 mg whereas regular has 600. I drink two ounces of pure carrot juice. One study suggests that if we eat the equivalent of two carrots per day, we have a 71 percent less chance of developing most kinds of cancer. Vegetable drinks are another perfect food. I also mix two tablespoons of apple-cider vinegar with it.
Lets talk a little bit about sodium. We should average no more than 1400 mg of sodium per day. Try to stay away from most canned vegetables and soups as a 10-ounce can averages about 1400 mg, which takes up our maximum suggested salt intake. Also stay away from most prepackaged meats such as chicken, turkey, ham, roast beef, etc. as they are loaded with sodium. Sodium affects our health in many ways—especially high blood pressure. I drink eight to twelve 8-ounce glasses of water each day. I always have one glassful a half hour before each meal. Water is one of natures miracles and greatly improves the elasticity and clearness of our skin.
In the beginning, write down everything you eat and drink daily so that you will get a feel for what is good for you and what is not good for you. When you go to eat or drink something, think about if it is good for you or not.
The circadian rhythm indicates that our largest meal should be breakfast, followed by a medium lunch, and a light dinner. Get in the habit of not eating at night. People who eat at night are heavier on average than people who dont. Mid morning and mid afternoon, have a snack. Thats when nuts and fruits and vegetables are important. I have a teaspoon of honey and a 500 mg cinnamon tablet daily (about 100 calories). The Old Testament talks about both cinnamon and honey—two more perfect foods.
Every day, I also have a large, low-fat protein drink with some fruit, mixed with water in a blender. It is delicious and only averages about one dollar in cost. If you want to maintain or lose weight, dont mix your protein with fruit juice or milk. I try not to drink more than a total of eight ounces of fruit juice per day. If you want to lose weight, stay away from fruit juices.
Try to limit a sweet treat to once per daynever before noon.
SOME OF THE THINGS I TRY TO AVOID ARE:
I try to avoid missing any meals.
I try to avoid anything with white flour. And if youre trying to lose weight, dont eat more than two slices of whole wheat bread per day, without butter or margarine.
I try to avoid all carbonated soft drinks. I believe they should be required to carry a warning label.
I try to avoid salad dressings as they mostly pure fat.
I also try to avoid high-energy drinks as they are so loaded with caffeine, even if they have added vitamins and juices. Excess caffeine is terrible for our joints and we will pay the price later.
Eat out a little less often—especially fast food. We will be healthier and we will save money. We dont know what the ingredients are in many of the sauces, dressings, etc. Plan ahead.
Try to avoid all bad carbohydrates such as pastries, cakes, pies, and sweet desserts. Save them for an occasional treat.
I avoid pizza and only have it on special occasions. The tomatoe sauce is good for you, but the white flour, cheese, sausage and pepperoni are disastrous.
Avoid pig-out days. I cannot imagine putting all that garbage into your body is healthy, although it does increase your metabolism for a time.
Avoid anything deep fried (french fries, fried chicken, onion rings, mushroom, shrimp and other fish, donuts, etc.)
Parents and grandparents should be responsible for what they buy at the grocery store and should stay away from purchasing the bad foods described to bring home to their families. They should set the example in every way for their children and grandchildren. Also, avoid most sugary cold cereals. Cooked oatmeal (not prepackaged) is terrific.
As we age, (55 and older) we should restrict our calorie intake to about 1,400 per day.
When you have a difficult assignment or test at work, school, etc., eat protein, such as nuts, not foods high in sugar and fat and bad carbohydrates, such as pastries, as one increases our memory recall and the other takes away.
I strongly believe in vitamin supplements. Today we will talk about Calcium and Vitamin D. I take 1200 mg of Calcium each day and 1600 iu of D3. Calcium also helps with some of our allergies. They are excellent for bone health and they also uplift our mood. Some of the causes for osteoporosis are: alcohol, tobacco, and lack of exercise.
Ten to fifteen minutes of sunshine each day gives us some Vitamin D. Use proper sunscreen, and in hot weather, get the sun before 10:00 a.m. and after 4:00 p.m. And try to have some light in the winter time throughout the areas of your home where you spend most of your time.
Everyone should find an exercise program that fits his or her time and needs. For years, I signed up for clubs, bought expensive equipment, and did not ever stay with any of them. I do about 15 to 20 minutes a day. Is this ideal? No, but it is something I know I can stick with considering my busy schedule.
There was a study in Japan showing that the people who walked ten minutes to work each day were healthier than those who didnt. I believe that if every person who is a so-called couch potato would walk 15 to 20 minutes daily, even in the inside of their home or apartment, and do some very limited light exercise that I will get into later, it would entirely change the health of our country in many ways. If we only realized the importance of some exercising, we would never let a day go by that we dont do at least some, especially when were discouraged with the trials of life. It uplifts our spirits, reduces stress, lowers blood pressure, and increases energy (endorphins).
I also believe that if every business would work out some way for each employee at the 2:00 p.m hour just to do a short amount of exercise, the remainder of the day would be 100% more productive. It could be a walk around the block, climbing some stairs, doing jumping jacks (like we used to do in high school gym). It could be for only five minutes. In addition to cardio, we need to have some strength or resistance exercise (even low-key) to strengthen our muscles, our spine, wrists, and hips.
MY DAILY EXERCISE ROUTINE (Monday through Saturday):
I lay on my back and bring one leg up so that it meets my chin as my back comes forward, then I rock back and forth to the count of five. Do this two or three times, then repeat with the other leg. Then do both legs together and rock your body. This is one of the few exercises I have found that strengthens your lower lumbar muscles. I suffered for years, unable to lift anything very heavy, and I spent an average of two weeks in bed taking pain killers. With this exercise, I can now lift my end of a heavy freezer, couch, mattress, etc. It takes only one to two minutes each day. Then I do jumping jacks—as many as I can—usually 100, and I hold my breath during the last ten, keeping a lot of oxygen in my lungs. Then, after resting for a couple of minutes, I do as many pushups as I can. Then I rest for a few minutes and again do as many pushups as I can. Then I do two sets of calf-raises on a step or stair (as many as I can), then I go and do one more set of pushups. Most afternoons, I try to work out a situation where I do some more jumping jacks. Every other day, I do the back stretches, jumping jacks, one set of pushups, and three sets of military-press curls (as many as I can) with a light weight. The maximum equipment I have is a barbell and a few light weights, costing about $40. If you really want to bulk up and be a body builder, of course, you need to work out a great deal more strenuously—two to three hours a day, with a much different diet. I have two nephews who are in this category, and they have some of the best builds in the nation.
If you havent been doing any exercise at all, check with your doctor about my suggestions. Start slow and just walk as much as you can, even if its only for a minute or two. And then increase that as you feel is best. If youve never done or cannot do a military curl with light weights, stand straight up and use a broomstick or a yardstick, and then advance to using the bar only, and then increase as desired.
The most important thing to remember is to change your lifestyle and to be more conscious of what you eat and drink, and know which foods are good and bad for you, and to start doing some exercise. A little exercise goes a long way. And then continually keep trying to increase.
Have a terrific month and remember its never too late.
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Newsletter: Purpose, Inspiration, Diet and Exercise
Newsletter: Purpose, Inspiration, Diet and Exercise