99 Day Wellness Plan
(99 Best Steps to Wellness)
While the advice of some popular books is to not eat shellfish (that's bad advice since it's high in nutrients), or not eat pork (low-fat versions aren't really that bad), or drink camel urine (the AMA certainly doesn't endorse that, for obvious reasons), we feel the following list is better advice.
Day 1. Eat healthy foods
a. Eat 9 servings/day of fruits/vegetables.
Take fruit/vegetable powdered mixes if not enough.
b. 1.5 grams of saturated fat/serving, or less. As little red meat as possible.
c. Get plenty of fiber.
d. Eat correct carbs to protein “ratio”.
2. Start to get within 10 pounds of your “ideal weight” (body fat percentage.)
3. Three+ hours/week exercise. Include aerobic and strength training, and some flexibility.
4. Follow “Western doctor’s” suggestions, and get regular checkups.
5. Get enough sleep (7-8 hours for most people.)
6. Eight glasses of water/day.
7. Start to get your blood pressure under 120/80.
8. Avoid tobacco, narcotics, and drunkenness.
9. Nutritionist/preventative-wellness professional’s pro-active wellness suggestions. Take vitamins if recommended.
10. Eat refined sugar only rarely.
11. Reduce stress. Especially if you have high blood pressure.
12. Consider 15-30+ minutes/day meditation, especially if you have high blood-pressure.
Research at Thomas Jefferson University indicated meditation can reduce anxiety by more than 25%.
13. Eat organic foods (or at least wash/scrub fruits/vegetables).
14. Good amounts of fresh air, and fair amounts of sunshine (& vitamin D3.)
15. The Mormon faith got it right: cut down on caffeine (coffee and colas.) Caffeine drinks increase blood pressure by around 4 points, and can speed up your heart rate.
16. ….Here’s a chance for the Mormon faith to make an improvement: their texts advise against tea, but green tea has been shown to have many health benefits.
17. What comes to your mind when you first wake up? Start your day on a positive note. It improves health! What are you thankful for? Bring that to mind and FEEL your body waking up with joy. Don’t bring up worry thoughts until you’re up, have notebook or computer in hand, and are in a position to plan actions to dissolve or overcome those worries.
18. Parsley, the Powerhouse of Nutrition. One of the easiest, least expensive foods you can buy or grow. Parsley is a nutrient powerhouse containing high levels of beta carotene, vitamin B12, folate, chlorophyll, calcium, more vitamin C than citrus fruits, and just about all other known nutrients. Buy a bunch at your grocery store. Grow it in your garden. Grow it in your kitchen window. Buy dried parsley.
19. If you like the taste, munch a fresh sprig before a meal. If not, chop it up in tiny pieces, and add it to your salad. Add chopped sprigs to soup, scrambled eggs or quiche, sauted veggies. The less you cook the parsley, the more nutrients you get.
20. If you must take antibiotics, follow that with probiotics. Antibiotics kill the good as well as the bad stuff. Good gut bacteria is critical to a healthy immune system. Supplements seem to be the best source of probiotics. However, the following foods also contain or support good bacteria: Live yogurt, Japanese miso, tempeh and raw (un-pasturized) sauerkraut. Also kefir, kombucha and bananas.
21. Believe in yourself. At CSH we believe in you. You wonder who are we to believe in you? Well, we do. We believe that you - every man, woman and child on this earth - has the ability to accomplish what you came here to accomplish. Believe in yourself. No matter how bad you think you have been in the past, today is a new day, a new beginning.
22. Laugh every day – make that a belly laugh every day! Buy a book of humor, or borrow one from the library, or read your funny emails or sign up for a daily chuckle gadget for your Google homepage: http://www.google.com/ig. Take some time for good humor.
23. What is your physical pain telling you? It is our body’s alarm system. Listen to your body. Work to get to the cause, and not just take aspirin for the symptom. Have you ever tried talking to your body? Or to your cells or molecules? Telling your body you love it is a very good start!
24. Stop germs. Use disposable tissues when blowing your nose. Use each tissue once, throw it away, then wash your hands thoroughly. Cough into your elbow if you have no tissue. Don’t cough or sneeze into your hand. Wash your hands or squirt a bit of sanitizer often.
25. Not drinking enough water? Add ¼ cup apple juice to a glass of water. Much tastier than water. Apple juice is lower in sugar than many other fruit juices. Or add a few drops of Stevia.
26. Start a meal with a raw salad that has a vinegar-based dressing (rather than a creamy-based one). Vinegar helps lower blood sugar levels. One study is shown at http://researchstories.asu.edu/stories/vinegar.html
27. Cinnamon for health: Research shows that one to six grams of cinnamon daily can lower cholesterol, triglycerides and blood sugar levels. (From Diabetes Care, Dec. 2003 & http://www.mayoclinic.com/health/diabetes/AN00939 ). Sprinkle ground cinnamon and butter or ghee on bread. For sweetness, add honey. Toast it in your toaster oven. Tasty! Or simmer a cinnamon stick in your hot apple cider or your favorite herb tea.
28. Drink alkaline water. It helps raise saliva pH to 7 or higher. It is our understanding that cancer cannot live well in an alkaline environment.
29. Eat breakfast. A Harvard study found that men who ate breakfast daily were 44 percent less likely to be overweight, a major risk factor for heart disease.
30. Harvard research shows that resistance-training even 30 minutes/week can reduce the risk of heart disease by over 20%.
31. Eat more alkaline foods than acid foods. A few alkaline foods are parsley, Swiss chard, avocado, almonds, leafy greens, lima beans. There are many more. Google ‘alkaline food’ or go tohttp://www.essense-of-life.com/moreinfo/foodcharts.htm
32. Eat at least 5-6 times per day, and make sure you drink a glass of water between each of those meals. Loma Linda University research shows that increased water intake can help lower risk of heart disease by up to 60 percent.
33. Have mucous in the morning? Or after eating dairy food? Go off all milk for 5 days to see if you have a problem digesting milk.
34. For hair loss: Iodine helps glandular balance, which therefore should help hair growth, according to Edgar Cayce.
35. Instead of salt, or soy sauce (high in sodium & MSG), try Bragg’s Amino Acids, which is lower in sodium and tastes similar to soy sauce.
36. A study in the British Medical Journal shows that people who eat six small meals a day can lead to a 10-20% reduction in heart disease.
37. Play often! Every day! Alone or with others. Not to the extent that you neglect accomplishing something during the day. Most people seem to work too much and not play enough. What about you?
38. Some healthy ways to play: Every hour or so, stop working, take a deep breath, and do something just for fun. Walk around the block, sing a jingle, meditate, dance, call a friend, stretch or read a joke from your favorite joke book.
39. Eating white rice? It tends to raise blood sugar levels. Apple cider vinegar can help counteract the effect of white rice on your blood sugar. (From a Japanese study seen athttp://www.healthcentral.com/peoplespharmacy/408/61199.html )
40. Cleanse your digestive system with Beiler Broth. Steam zucchini, green beans, celery and parsley. Then put them in a blender with equal parts of water. Also used as a liver rejuvenator. Made famous by Henry Bieler, author of Food Is Your Best Medicine.
41. Dr. Marcola’s ten basic tenets of optimal health (www.drmarcola.com):
1. Eat a healthy diet, keeping sugar to a minimum
2. Drink plenty of clean water.
3. Manage your stress
5. Get plenty of appropriate sun exposure (not mid-day and not for long periods)
6. Limit toxin exposure
7. Consume healthy fat (flaxseed oil, walnut oil, marine plankton and fatty fish.)
8. Eat plenty of raw foods and cut back on cooked foods.
9. Optimize insulin levels
10. Get plenty of sleep.
42. Try herb formulas from the Amazon Rainforest. Prefer non-irradiated. Harvested in a sustainable fashion.
43. Drink less fruit juice, and instead, eat more fresh organic fruits. The bit of fiber in the fruit slows down the absorption of sugar.
44. Parsley: Fluorine, (NOT the chemically-produced fluoride), is in parsley. Tooth decay can result from a shortage of fluorine, (NOT fluoride). The combination of calcium and fluorine create the hard protective surface on our teeth and bones. Parsley contains both calcium and fluorine.
45. Research shows that eating a diet that’s higher in protein might lower heart attacks by about 25%.
46. Got joint pain? There is often a connection between that and eating nightshade plants. Tomatoes, potatoes, eggplant, and peppers (bell peppers, chili peppers, cayenne). And of course, tobacco. Eliminate these for 3 wks and see if your joints feel better.
47. Cinnamon to help lower blood sugar levels. “Try adding it to a bowl oatmeal in the mornings or sprinkle it on some baked apples, a baked sweet potato or just a little in that morning skim latte.” Quoted from this great web page: http://www.squidoo.com/reducebloodsugar.
48. A study in the American Journal of Clinical Nutrition says that eating of whole-grain cereal each day can reduce heart disease by almost 20%.
49. Put your body in motion. Move it!
50. Eat each meal ‘Light to Heavy’ by starting with a salad, followed by a denser raw food or cooked food.
51. Eat more ground flaxseed (add it to salads, etc.). A great source of omega-3s.
52. Stop right now and become aware of your body. Tense or relaxed? Frowning or smiling? Shallow or deep breathing? Change in an instant to what you want. Then go on with your day, balanced and healthier and with a smile.
53. DON’T eat greasy food, fast foods, high sugar foods or processed foods.
54. To lose weight, eat less and exercise more. To favorably GAIN weight, eat MORE healthy food and be sure to exercise.
55. Japanese researchers have found that vinegar can counteract the effect of white rice on blood sugar. So when eating white rice, consider also eating a salad with vinegar in the dressing. This research is mentioned athttp://www.healthcentral.com/peoplespharmacy/408/61199.html
56. Breathe deeply. Where cells get enough oxygen, cancer cannot occur. Paraphrased from Dr. Otto Warburg, Nobel Prize Winner.
57. Never Eat After Dinner (usually not after 7:30 pm.)
58. Reduce your intake of foods high in sodium (includes almost all pre-packaged meats.) Try to not exceed 250mg of sodium per government serving. A study in the Journal of the American Medical Association found that overweight men with the highest sodium consumption were 61 percent more likely to die of heart disease.
59. Do not eat large meals.
60. Eat brocoli. A study in the British Medical Journal showed that subjects who get good amounts of folic acid reduce their risk of heart troubles by 16%.
61. Eat a high-protein breakfast.
62. Reduce the amount of carbohydrates eaten (especially simple carbs, such as sugar).
63. Try to eat at least 50% of your food uncooked. Salads are a great start.
64. A study in the European Journal of Applied Physiology says that rowing results in more fitness gains than running does.
65. To help you drink more water, add a bit of Stevia (a natural sweetener) to your glass of water.
66. Cinnamon helps lower blood sugar levels.
67. To keep blood sugar down (diabetes is the high blood sugar disease): Cut out grains, sugar, alcohol, potatoes, fruit juice. Do eat salads, vinegar-based dressings, raw or steamed veggies, lean meats. Eat only small amounts of fruits.
68. Eating beans, as low as four servings a week, can lower your risk of getting heart disease by 22%
69. To keep blood sugar at normal levels, keep your metabolism high (and lose weight), eat 5-6 small meals, rather than 3 big ones.
70. Improve your health & immune system with: eat veggies of all colors, some of them raw, daily.
71. If you can’t integrate fermented foods into your diet daily, take a good quality probiotic daily (to populate your gut with ‘good’ bacteria.)
72. Avoid toxins as much as possible. Choose organic foods, natural skin products, non-toxic cleaners.
73. Are you getting enough fiber? Broccoli, oatmeal, zucchini, prunes, apples, strawberries, black, bran, kidney beans.
74. For weight loss, join a weight loss group. The ideas/feedback and largely just the peer pressure, if you will, should help you reduce weight.
75. Quinoa (Keen-wa). 17% protein. Has fiber. Low in fat. Slightly alkaline. Replace a wheat dish with quinoa.
76. Eat alkaline-forming food. Veggie juice, parsley, raw spinach, broccoli, celery, carrots, green beans, beets, lettuce, zucchini.
77. Want to fight inflammation in your body? Una de Gato, (Cat’s Claw). Get it sustainably harvested, non-irradiated, no chemicals added.
78. A diet often recommended by Edgar Cayce: Eat fruits and veggies, whole wheat bread & cereals, occasional fish, foul and lamb. Don’t eat red meat, sugar, fried & fatty foods.
79. Walk when you could drive.
80. Take the stairs.
81. Best trail mix: no candy & salt. Use raw nuts (almonds, cashews.) Dried low-sugar fruits like cranberries.
82. Popcorn & football on TV go together. Popcorn is good. Go easy on butter; leave off salt. Sprinkle on your favorite spice(s).
83. Positive steps for the flu season: Eliminate sugar. Cut down on grains. Take Vitamin D3. Take Vitamin C w/ bioflavonoids. Rest. Exercise.
84. Expressing your anger (punch a pillow, etc.) can cut your risk of heart disease in half, compared with internalizing the anger, according to Harvard research.
85. Does your stool float? Then it’s lighter than water. Usually means it has fat or lots of undigested material.
86. What is your saliva pH? Simply go to a drug store or health food store and ask for pH testing strips. Saliva pH should be 7 or higher.
87. A study in Medicine and Science in Sports and Exercise showed that changing speeds during exercising (vs. one continual speed) can help in weight-loss.
88. Sore tummy? Soak flannel w/ Castor Oil. Lay it over tummy. Cover w/ plastic, then w/ hot water bottle or heating pad.
89. Raw tomatoes may help protect against gastrointestinal cancers.
90. Don’t eat aspartame (artificial sweetener) Instead, use Stevia, agave (uh-gah-vay) nectar, honey, or other natural sweetener. A link between aspartame & an increased risk of Multiple Sclerosis and lupus was discovered in the 1990’s. http://www.downtoearth.org/articles/aspartame.htm
91. Best way to eat grains? Whole, intact grains are best. In flour, almost all of the starch is broken down into sugars already.
92. Eat low-carb Super Foods: green leafy veggies (broccoli, etc.). Salmon. Berries. Eggs. Flax Seeds. Dark Chocolate. Pumpkin. Cranberries.
93. Greek researchers found that being exposed to second-hand cigarette smoke for 30 minutes three times a week had a ¼ greater risk of getting heart disease than people who were not exposed to second hand smoke.
94. If you feel full, stop eating. Your mom might have said “Clean your plate. Children in Africa are starving”. Not sure how that action could affect those starving children.
95. Start each meal with something raw.
96. The #1 exercise of all is squats, while holding a barbell in each hand and working your arms at the same time! This strengthens all of the major muscles of the lower body, including many upper body muscles, and burns the most calories of almost any exercise.
97. Eat Macadamia nuts, they are the best natural source of monounsaturated (a good) fat.
98. Supplement with 300 micrograms of chromium picolinate per day. This can help your heart significantly.
99. Flu-prevention. Eating fruits and veggies high in vitamin C helps keep immune system strong, which helps protect you from viral infections, such as the flu.
Information on this web site is for educational purposes only. It has not been evaluated by the Food and Drug Administration, nor is it intended to diagnose, treat, cure or prevent any disease. These holistic solutions have benefited many, but consult your health care practitioner before using them.