TAKE CHARGE OF YOUR HEALTH - things to do

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TAKE CHARGE OF YOUR HEALTH

EAT FOR HEALTH! Basic Guidelines for a Lifetime of Good Eating

EAT LESS -

Visible fats and oils
Strictly limit fatty meats, cooking and salad oils, sauces, dressings, and shortening. Use margarine very sparingly, and nuts in small amounts. Avoid frying; sauté instead with a little water in nonstick pans.

Sugars
Limit sugar, honey, molasses, syrups, pies, cakes, pastries, candy, cookies, soft drinks, and sugar-rich desserts - such as pudding and ice cream. Save these foods for special occasions.

Foods containing cholesterol
Strictly limit meat, sausages, egg yolks, and liver. Limit dairy products, if used, to low-fat cheeses and non-fat milk products. If you eat fish and poultry, use them sparingly.

Salt
Use mineral salt during cooking. Banish the salt shaker. Strictly limit highly salty products, such as pickles, crackers, soy sauce, salted pop-corn, nuts, chips, pretzels, and garlic salt.

Alcohol
Avoid alcohol in all forms, as well as caffeinated beverages such as coffee, colas, and black tea.



EAT MORE –
Whole grains
Freely use brown rice, millet, barley, corn, wheat, and rye. Also eat freely of whole-grain products, such as breads, pastas, shredded wheat, and tortillas.

Tubers and legumes
Freely use all kinds of white potatoes, sweet potatoes, and yams (without high-fat toppings). Enjoy peas, lentils, chickpeas, and beans of every kind.

Fruits and vegetables
Eat several fresh whole fruits every day. Limit fibre-poor fruit juices and fruits canned in syrup. Eat a variety of vegetables daily. Enjoy fresh salads with low-calorie, low-salt dressings.

Water
Drink six to eight glasses of water a day. Vary the routine with a twist of lemon and occasional herb teas.

Hearty breakfasts
Enjoy hot multigrain cereals, fresh fruit, and whole-wheat toast. Jumpstart your day.

Basic Guidelines for a Lifetime of Healthful Living
A checklist for making your NEW START
Nutrition
• Nourish your body with healthful, full-fibre, nutrient-rich foods.
• Increasingly move toward a totally vegetarian lifestyle.
• Enhance digestion by breaking the snack habit.
• Schedule regular mealtimes, four to five hours apart.
• Eat larger breakfasts and smaller evening meals.
Exercise
• Strengthen your body and increase your enjoyment of life with daily active exercise, outdoors if possible.
• Aim for at least 30 minutes of exercise daily. Walking is the safest exercise, and one of the best. Alternate with strength training.
• Physical exercise reduces stress, combats depression, restores energy, improves sleep, and strengthens bones.
Water
• Rinse out and refresh your insides by drinking a glass or two of water on arising.
• Come alive with an alternating hot and cold shower in the morning.
• Lighten your body’s metabolic load and increase circulation by drinking plenty of water - at least eight glasses per day.
Sunshine
• Pull back the curtains! Fill your home with sunshine! It will lift your spirits, brighten your day, and improve your health.
• Spend at least a few minutes outdoors every day.
Temperance
• Live a balanced life. Make time for work, play, rest, exercise, and hobbies.
• Nurture relationships and spiritual growth.
• Protect your body from harmful substances, such as tobacco, alcohol, caffeine, and most drugs.
Air
• Air out your house daily. Sleep in a room with good ventilation.
• Keep your lungs healthy by taking frequent deep breaths. Walk outdoors when possible.
• Fill your house with green plants that absorb carbon dioxide and increase oxygen.
Rest
• Reserve seven to eight hours a night for rest and sleep. The body needs this time to repair and restore the damage of daily wear and tear.
• Go to bed early enough to wake up feeling refreshed.
• Devote time to a change of pace. Go on a picnic, plant a garden, pursue a hobby, take relaxing, enjoyable holidays, take in a concert, attend church.
Trust
• A life of quality and fulfilment includes spiritual growth and development.
• Love, faith, trust, and hope are health-enhancing. And they bring rewards that endure. Trust in God augments all healing - physical, mental, emotional, and spiritual.