TEN KEYS TO WELLNESS
AND LONGEVITY
1. PURPOSE
When you live from your heart with passion, based on a purpose or
mission, your immune system is stronger, you are happier, healthier.
According to one study, you will live 8 years longer. Live and enjoy a
purpose driven life!
2. CONNECTIVITY
When you are connected with people with whom you feel loved and
appreciated, and you love and forgive others, based on one study, you
will live 8 years longer. Having the “right connections” keep you
connected with wellness.
3. PEACE & HAPPINESS
When you live with faith in your future, expecting the best, letting go
of worry and stress, your immune system will be stronger and you enjoy
a higher quality and length of life. Relax! Don’t worry—be happy (and
live longer!).
4. REGENERATION TIME
An American Cancer Society study on a million people over six years
found that those who sleep eight hours a night live longer. Cheating
yourself from adequate sleep can be cheating yourself of a full healthy
life. You deserve a rest!
5. SUNLIGHT
Light from the sun gives you Vitamin D that is essential for strong
bones and your immune system. Lack of sunlight contributes to obesity,
diabetes and depression. You need 15-60 minutes a day. So get in the
light and “lighten” up!
6. MOVEMENT
12% of all deaths (250,000 per year—one every two minutes!) is
attributed to a lack of physical activity. In one study, men with the
most active lifestyles had 83% lower risk of colon cancer compared to
men with sedentary lifestyles. If you want a quality life and a long
life, don’t just sit there—get moving so you can enjoy life longer!
7. SPIRITUAL LIFE
Feeling loved and accepted in a personal relationship with God can give
you greater happiness and fulfillment, and make you less prone to
sickness and premature death. Real life is only in living full out for
God to honor Him!
8. WATER
How clean would the washing machine get your clothes with just one cup
of water? In one study, men who consumed the most water had a 92% lower
risk of rectal cancer than those who drank the least water. If you want
vibrant health and longevity, be smart drink half your weight in ounces
of water.
9. HEALTHY FOOD
Processed foods, especially high glycemic foods such as sugar, grains
and potatoes is slow but sure suicide, and a sure prescription for
heart disease, cancer and diabetes. If you want vibrant health and
longevity, honor your body with whole healthy low glycemic foods, not
junk or empty foods. God does not make junk. Don’t you deserve the
highest quality food?
10.ADD THE MISSING NUTRIENTS
The most critical nutrients are the ones that you are most MISSING.
Even the American Medical Association now agrees that quality
supplements (“edible health insurance”) are NECESSARY for good health.
We’ve developed ten simple rules to help you follow a low-glycemic food plan.
These concise rules will make eating very simple and easy to remember.
Read the reasons for these rules, refer to them often and, most importantly, follow them all the time. Before very long, they will become second-nature to you.
1. Whenever possible, eat foods that are in their natural state.(Note: This rule does not apply to meats and other foods that are dangerous to eat raw.) In this rule, reference is made to a food like carrots. What is the natural state of a carrot? Raw. When carrots are eaten raw, they are safe and natural-the way they were designed to be eaten. Raw carrots also fit the second rule-to eat foods that are harder to digest. Carrots also fit the third rule since they are high in fiber. Raw carrots have an index number of 35 (low-glycemic), but cooked carrots (not in their natural state) have an index of 65 (moderately glycemic).
2. Eat foods that are harder to digest.The harder a food is to digest, the lower-glycemic it usually is. The harder it is to digest, the longer it takes to convert to sugars. This longer process minimizes insulin reactions. You can then maximize your conversion of food to energy and minimize the amount of food converting to fat. For example, cooked carrots are very easy to digest, so their index is much higher than raw carrots.
3. Eat foods that are high in fiber.Fiber ranges from hard to digest to impossible to digest. Impossible to digest is actually good for humans. It not only helps with a feeling of fullness, but also helps to clean our colons-which is essential for good health. The higher the fiber, typically the more absorbent it is for fats. The slower the digestive process is for a specific food, generally the lower the glycemic index will be for that food.
4. Do not use artificial sweeteners.There is preliminary evidence that artificial sweeteners may in fact slow the fat-burning process by confusing the normal chemical signals to the brain. These signals are normally associated with sweet tastes. There is also an increasing body of evidence that indicates some artificial sweeteners may have harmful effects on the human body.
5. Do not eat fried foods.Fried foods stress the pancreas which is never advisable regardless of your weight, health or weight-management goals. One of the many benefits of low-glycemic eating is keeping the pancreas healthy.
6. Avoid white foods.There are, of course, exceptions to every rule if you look hard enough. In general, however, white foods tend to be high-glycemic. White potatoes are the highest (85-98) on the glycemic index. They are a starchy complex, and those starches convert to glucose rapidly. Additionally, they are very easy to digest (Rule No. 2) and contain very little fiber (Rule No.3).
7. Drink sufficient water.Water is the essence of life itself. Most people complain about having to drink water, but you simply cannot maintain proper balance without it. Water is vital for cleansing your body, maintaining proper hormonal balance (extremely important in weight management) and vitally important for fat transport. In fact, the body of the adult male consists of approximately 60% water, while the adult female is approximately 50% water.
Naturally, this water has weight that will be reflected when you step on a scale to weigh yourself. This extra water-weight can be misleading as you monitor your progress. You should check your progress by how your clothes fit and by using a tape measure, rather than a scale.
Do not expect long-term success on any program without proper hydration-water. (See tips on taking GlycoLEAN® Fiber Full for guidance on water during this plan.)
8. Time your food intake.It is very important to your overall health-but particularly important to achieving a lean body-to keep your blood sugar balanced. Skipping meals may save calories, but will eventually backfire since your body will perceive a state of starvation and reduce the rate at which you convert your stored fats.
Snacking is fine if it is with the right foods. Snacking helps keep your blood sugar balanced, and this in turn helps control appetite and maintain your ability to convert stored fat as energy. It would be ideal if we could get everyone to snack only on fresh fruits or vegetables that are low-glycemic, such as peaches or celery. But this isn’t always convenient, so here is one practical (and tasty!) suggestion: A dozen almonds in their natural state eaten every two hours between meals should help the average person maintain a reasonable level of blood sugar.
9. Do not mix fad diet principles with low-glycemic eating.Some fad diets give quick, temporary results that make for good marketing but result in bad health over the long term. The GlycoLEAN® Body System is designed as a system to support you for life. Whatever you see or hear from any media or individual about those other failed diet methods-just ignore them, them out of your mind and focus on only this system. As the old saying goes, if you do not learn from your mistakes, you are doomed to repeat them.
10. Make the commitment to be healthy for life.Last rule on the list, but certainly not least. In fact, this rule is vitally important. Unless you are prepared to make a commitment to your health, don’t start this system. The GlycoTrim System is designed to support good health, not just fat loss. It is a system you should adopt for life-not just until you can fit into a particular item of clothing. A person needs to change their behavior in order to have a healthy and fit body.
10 steps for raising healthy kids
1. If you do it, they’ll do it too. Children are primed and ready to follow examples set by others – parents, babysitters, nannies, the day care centre teacher. So the key strategy is that you and those you hire to care for your kids ‘model’ a healthy lifestyle simply by eating well and being physically active in their presence.
2. Involve your child in decision making. Let them help with planning the week’s meals, preparing food, picking music for dinner, choosing which veggies go with what.
3. Create a home free from temptations. Stock your shelves with wholesome foods that can be easily prepared. Filling your home with what I call real food creates abundance rather than the sense of deprivation that so often accompanies typical diets. Plus, you’ll be protected from the complaint: ‘There’s nothing to eat.’ You don’t have to give up sweets, but without that half gallon (2 litres) of ice-cream in the freezer a trip to the ice-cream parlour becomes a special treat everyone can enjoy.
4. Cut back on sedentary activities makes room for real activities. The granddaddy of them all today is screen time – TV, video games, computer and SMS-ing. Aim for a maximum of 2 hours a day screen time (not counting computer-related schoolwork or other work). Why not try a TV Turnoff Week?
5. Make breakfast a priority. No ifs no buts, it’s a no-brainer. Eating breakfast makes weight loss easier. Skipping it leads to overeating later in the day to make up for the missed calories. Eating breakfast also improves school performance and mood throughout the morning. And a balanced breakfast gets your child well on the way to achieving the day’s nutritional goals all before 8 am.
6. Take control of the midday meal. Talk to your kids about what they’d like to have in their lunch – sandwiches and fillings, fruit, beverages. If you plan ahead you’ll have the time and ingredients on hand. And allowing your child to buy lunch occasionally from the canteen or cafeteria then becomes a treat.
7. Sit down to dinner as a family. Dinner provides a great opportunity to turn of the TV, sit down as a family and discuss the events of the day. You’ll be amazed at what you can discover about their world and how much fun you’ll have. Children who eat dinner with their families have a higher quality diet and tend to be thinner than those who don’t.
8. Slow it down. Eating slowly helps us listen to our appetite and stop when we are just satisfied not overstuffed! Try putting your knife and fork down between bites … eating with chopsticks … making each mouthful last 30 seconds.
9. Cut back on sugar sweetened soft drinks. Often kids drink soft drinks because they are thirsty, not hungry. The problem is these drinks leave hundred of calories behind. What about juice? Well, although 100% juice has more nutrients than soft drinks, it contains just as many calories and those calories add up fast. Very few kids would eat 10 apples a day, but how easy it is to have two or three cups of juice containing the calories from those 10 apples. The best way to satisfy the body’s need for fluid is beverages without calories: water, selzer water, no-calories flavoured water and tea.
10. Get active. Forget the ‘E’ word. When it comes to physical activity, children, especially before puberty aren’t mini adults. Metabolically they aren’t capable of sustained endurance activities such as jogging or working out at the gym, mentally they don’t maintain an intense focus on any one activity for long as you have probably noticed. For younger children play is the perfect solution, preferably outdoors in a safe environment. Bikes, roller skates, frisbees, balls. Older children enjoy the challenge of group sports, although some who are very overweight prefer non-competitive activities such as swimming or yoga. And dancing can be a great option for kids of all ages.
