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Healthy living plan.

• Eat a nutritious diet based on a variety of foods originating mainly from plants, rather than animals.
• Eat bread, whole grains, pasta, rice or potatoes several times per day.
• Eat a variety of vegetables and fruits, preferably fresh and local, several times per day.
• Maintain body weight between the recommended limits (a BMI of 18.5–25) by taking moderate to vigorous levels of physical activity, preferably daily.
• Control fat intake (not more than 30% of daily energy) and replace most saturated fats with unsaturated fats.
• Replace fatty meat and meat products with beans, legumes, lentils, fish, poultry or lean meat.
• Use milk and dairy products (kefir, sour milk, yoghurt and cheese) that are low in both fat and salt.
• Select foods that are low in sugar, and eat free sugars sparingly, limiting the frequency of sugary drinks and sweets.
• Choose a low-salt diet. Total salt intake should not be more than one teaspoon (5g) per day, including the salt in bread and processed cured and preserved foods. (Salt iodization should be universal where iodine deficiency is a problem)
• No any limits for alcohol consumption because the evidence shows that the ideal solution for health is not to drink at all, therefore less is better.
• Prepare food in a safe and hygienic way. Steam, bake, boil or microwave to help reduce the amount of added fat.

Maintain a Healthy Lifestyle:
• Spend at least five minutes every morning planning your day, visualizing exactly what you wish to achieve. Include future plans, your ideal weight, health, job, house, relationship. A healthy mind leads to a healthy body.
• Exercise 3-5 times weekly for at least 30 minutes. You should work up a slight sweat and enjoy it. Brisk walking is good, as are the Tibetan rites.
• Use a dry, natural bristle brush on dry skin for five minutes daily. Love your body!
• Ensure you have a bowel movement at least once a day without laxatives. Areas that may need attention are: insufficient water, insufficient fiber, and liver or gall bladder problems. Ask one of our therapists at Naturally Yours to advice. The bowel is an organ of habit. You should sit on our throne first thing in the morning until you perform. The colon is like a dog, it needs to be trained to perform daily!
• Drink at least 8 glasses of spring, filtered or bottled water daily.
• Substitute all stimulants, including coffee, tea, fizzy drinks and alcohol with herbal teas or water. This alone will improve your health significantly.
• Bless your food and chew it well. Food should always be eaten slowly, in a harmonious, relaxed environment, i.e. not in front of the TV, immediately after an argument or vigorous sport and ONLY when you are hungry.
• Supplement daily with the appropriate multi-vitamins, minerals, essential fatty acids or drainage remedies. Take particular care if you are on medication such as the pill or are vegetarian.
• Get enough sleep. If you have erratic sleep patterns, get advice from therapists.
• Follow your blood type diet. Reduce processed foods, especially stimulants and sugar. Increase fruit and vegetables and protein content according to your blood type and ensure you are getting enough essential fats.
• Eat 3 regular meals a day and two snacks. Ensure one portion is protein. The meal should also include an essential fat in the form of olive oil and seeds. This will help achieve an ideal weight and has major benefits for your health.
• Manage stress by spending at least 30 minutes in quiet contemplation or meditation. Identify sources of stress and eliminate them one by one starting with the worst first. Focus on what is good and right about your life and bless it. What you focus upon will materialize.

Healthy living
Good health habits can you avoid illness and improve your quality of life. The following points will help you feel better and live better.
• Get regular exercise and control your weight.
• Don't smoke and drink alcohol.
• Use the medicines your health care provider gives you as directed.
• Eat a balanced and healthy diet.
• Take care of your teeth.
• Manage high blood pressure.
• Follow good safety practices.

Tips for living a healthy lifestyle:
• Use the food pyramid as a guide to how much of what to eat
• Eat less processed foods
• Reduce your sugar intake
• Grill, boil, or bake foods rather than frying them
• Reduce the amount of meat you eat
• Eat a lot of fresh locally produced vegetables and fruits
• Avoid adding salt to your meals after they have been cooked
• Regulate your portion sizes (a portion is about the size of your fist)
• Avoid smoking and alcohol consumption
• Reduce caffeine consumption
• Don’t eat foods that have a lifetime warranty
• Laugh a lot
• Exercise at a moderate intensity, for at least a half an hour three to five times per week.
• Find ways to eliminate stress (meditate, exercise, guided imagery, music)
• Give to others with no strings attached
• Smile at strangers
• Learn to say no
• Avoid people who put their stress on you
• Take control of your life
• Always say please and thank you

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