Simple Health Tips

Restoration of your health does not have to be hard. You can start with very simple changes. I have listed some here for you. THESE COULD CHANGE YOUR LIFE AND EVEN SAVE YOUR LIFE!

Water as your #1 Drink

According to the Mayo Clinic,

Men should generally drink about 13 cups of water a day.

Women should aim for nine. These are 8 oz. glasses.

Drinking water about a half hour before meals can also reduce the amount of calories people end up consuming.

If you do not like to drink water, you can add lemon or other fruits or vegetables like strawberries, cucumbers, or mint leaves to flavor.

Work toward avoiding or cutting back on sodas and especially drinks filled with sugar.

Note: ALL of your major organs NEED WATER!

Fresh Fruits & Vegetables

If you are not eating any raw vegetables or you do not eat any fruit, I suggest you make one meal per day, a salad with a side of fruit. To get the most benefit from this, use fresh spinach, arugula or spring mix for the most nutritional value. Iceberg lettuce has no value and will not help you.

Vegetables: Carrots, cucumbers, onions, bell peppers, peppers, celery, broccoli, etc. See chart below for portions

Fruit: Bananas, oranges, strawberries, pears, watermelon, cherries, grapes, etc.

Note: The lightest meal of the day should be Dinner. This will help with digestion and weight loss. It will also help you sleep better at night.

Vegetables

Aim for 2 – 4 servings PER MEAL

1 serving of vegetables =

· ½ cup raw or cooked vegetables

· ½ cup broccoli= 5 florets

· ½ lg. bell pepper

· 1 lg. celery stalk

· 1 med. Carrot or 6 baby carrots

· 1 cup leafy greens (Collard greens, spinach, kale, mustard greens, cabbage)

· 1 small baked sweet potato or yam

· ½ cup vegetable juice

2 servings of vegetables =

· 1 lg. bell pepper

· 2 lg. stalks celery

· 1 cup cooked greens (2 cups uncooked)

· 2 medium carrots or 12 baby carrots

· 1 lg. sweet potato or yam

Fruit

Aim for 2 – 3 servings PER DAY

1 serving of fruit =

· ½ cup raw fruit

· 4 lg. strawberries

· 1 sm. banana or orange

· 16 grapes

· 1 lg. plum

2 servings of fruit=

· 1 sm. apple

· 1 lg. banana

· 1 med. grapefruit

· 1 lg. orange

· 1 med. pear

· 3 med. plums or 2 lg.

· 8 lg. strawberries

NOTE: Fruit should be eaten with protein for proper digestion and to avoid a spike in blood sugar levels.

Foods to Avoid or Stop

FRIED foods are causing heart problems, diabetes and obesity.

There are many other ways to prepare food such as baking, grilling, and making soups. Google Healthy Ways to prepare food. You will be amazed! So many recipes and alternatives.

If you just have to have fried foods, consider purchasing an Air Fryer. You can get the same taste without the oil.

Also, use better oils like Olive Oil, Coconut Oil or Grapeseed oil. These oils are much less damaging to your body. Avoid completely vegetable and canola oil.

SUGAR

A better form of sugar is fruit sugar.

Avoid drinks with sugar. Avoid eating sweets daily.

Treat yourself 1 – 2 times per week with a small sweet treat.

Diabetics and those who have had alcohol or drug addictions should limit sweets.

SALT

Sodium is a slow killer to those with high blood pressure, hypertension, or heart conditions. It also keeps unnecessary weight on those who are struggling with obesity.

I very recently found an amazing healthy alternative to sodium free spices. Their website is www.souldlicious.com Some flavors: Granulated Garlic, Granulated Onion, Smoked Blacken Rub, All Purpose Rub

Keep in mind that when you eat out, there is always much more sodium added to food.

When you do eat out, I suggest you drink lots of water with lemon after your meal to get

rid of some of the sodium.

FAST FOODS AND EATING OUT

Begin thinking about alternatives to McDonald’s, Taco Bell, and Popeye’s like Subway with fresh vegetables and whole wheat for the bread choice to avoid french fries and extreme fat.

When eating out, make a choice in your heart and mind before going out to eat. Decide ahead of time to take home ½ of what you will be served. Try this and you will be amazed how empowered you feel. Choose grilled or baked instead of fried meats and mashed instead of fried potatoes. Choose lower calorie toppings or use ½ of what you normally use on food.

MAKE THE SWITCH

Switch from WHITE to BROWN.

This is so simple. Switch from white rice to brown rice.

Switch from white bread to WHOLE WHEAT bread.

Switch from white pasta to whole wheat pasta.

Brown foods do not turn to sugar like white foods and do not cause a spike in sugar like white foods. They are a better choice for everyone, whether you have a health challenge or not.

EXERCISE

Start walking intentionally – it’s known as the best exercise.

The best is to start a good pace and for a short stretch do a faster Sprint and then go back to the moderate pace. If you do this several times in one walking session, it will get your blood moving, give you more oxygen, more energy and you can increase it from there.

MISCELLANEOUS TIPS

Meat – no more than 25% of your diet.

Limit pork and eventually cut it out completely. This is a Major source of high blood pressure and heart disease. Pigs are very toxic because they do not sweat out their toxins. This is a major cause of hypertension and high blood pressure.

Become aware of emotional eating or eating just because. Eat when truly hungry or on a schedule.

Learn to listen to your body. Be aware of aches and pains and how they increase when you eat certain foods.

Lower inflammation in the body. Aloe vera is a plant used on the skin to heal cuts. Walmart sells a gallon jug of liquid aloe vera juice. It works internally to heal all manner of stomach problems as well as lowering acid in the body which causes diseases.

Suggestion: Take 1 ounce once a day and move up to 2 ounces 2 times per day after about 3 days if you have severe stomach issues. Please start slow so your system can get used to the changes.

If you want to talk through some more natural ways to regain your health, schedule an appointment here. I have many Resources.

Helpful Websites

www.draxe.com

www.wellnessmama.com

www.juicing-for-health.com

Medical Disclaimer

This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither The Healing Minister nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.