http://media.wix.com/ugd/07d7b0_fb42845533014b60b74e0efe714b85e5.pdf
· Water:
o
Drink
a minimum of 6 to 8 glasses of
spring, bottled, filtered or reverse-osmosis filtered water every day
o
Sip
the water; try to drink one glass per hour
o
A
few drops of fresh lemon/lime juice will add a pleasant taste
· Food hygiene:
o
Eat
slowly, chew 30 times for each bite
o
Stimulate digestion and appetite regulation by
drinking one tablespoon of apple cider vinegar in a little water 30 minutes
before meals
o
Avoid
fried and processed foods; if possible try to eat whole foods or foods that
contain less than five ingredients
o
Eat
protein and fiber with every meal
o
Eat
mostly vegetables, fish and lean meats, legumes, nuts and seeds, spices and
healthy fats
o
Limit
starches and dairy
o
End your shower with a cool water spray,
starting with the extremities and finishing with the low back, for 15 – 30
seconds to return blood flow to your internal organs
· Exercise:
o
Walking
or jogging and stretching are important to do every day for 30 minutes in a row
o
Generally,
if you are exercising 30 minutes per day, eat approximately 1,800 – 2,000
calories
o
Eat
protein after working out rather than carbohydrates or sugar
· Circulation:
o
Stimulate circulation; thoroughly brush all
of your skin, using short, very light, frequent strokes toward the heart for 45
-60 seconds
o
It is
best to do this on dry skin before bed
o
Use a vegetable fiber brush, natural sponge,
or a loofah sponge
· Relaxation:
o
While in a relaxed environment, breathe in
healing energy and picture your body in its optimal state of health
· Deep breathing:
o
Inhale deeply through the nose fill your
abdomen and chest, then purse your lips and exhale slowly
o
Try to exhale as long as you can before
inhaling again
o
This type of breathing may be done many times
throughout the day
o
Try to
do at least 20 breaths each day
· Sleep:
o
Try to go to bed and to wake
up at the same time every day
o
Every hour of sleep before 12:00 midnight is worth
2 hours after midnight
o
7-8.5 hours of sleep is recommended every
night for optimal wellness
· Organic foods:
o
Try
to buy organically grown foods as much as possible
o
Below
is a list of foods that should always be bought from organically grown sources
because of their increased tendency to absorb toxic chemicals:
o
Celery, peaches, strawberries, apples,
blueberries, nectarines, sweet bell peppers, spinach, kale, collard greens, cherries,
potatoes, grapes, and lettuce
