1. Walk for 30 minutes every day. Activity improves your quality of life and longevity, by preventing heart disease, diabetes, osteoporosis, colon cancer and depression. Moving your blood around improves mood, brain chemistry and memory.



2. Drink plenty of filtered water. The recommended amount is 8 glasses per day, however dehydration is well under way by the time you feel thirsty. Start early and stay hydrated by consuming more than enough to provide the internal environment that allows your body to work at its best.

3. Eat breakfast every day. Have you noticed that a protein-filled breakfast holds off hunger longer than a carbohydrate-filled meal? This is because of the effect of carbohydrates on insulin levels. Avoid having a sugary breakfast, and if you want to have cereal, eat a high-fiber cereal to slow down the absorption of carbohydrates into the blood. Additionally, between meals a high-quality snack can really keep your metabolism fuelled and hunger at bay, so eat often for a healthier body weight.

4. Avoid artificial foods. High-fructose corn syrup is found in a number of foods such as ketchup, pancake syrup, salad dressing, soda, etc. Considered a supersugar, it enters the bloodstream rapidly, resulting in an insulin surge that causes a chain reaction of increased sugar cravings, increased appetite, overeating, and ultimately results in obesity. Trans fat is another example of an artificial food that causes clogged arteries and heart disease. Found in margarine, fries, chips, cookies, baked goods, and used by the food industry to increase shelf life, trans fat is dangerous to our health.

5. Eat more fiber. Fiber slows the absorption of sugar into the bloodstream, thereby blunting the response by insulin. Adequate fiber reduces the risk of colon cancer and allows for faster excretion of toxins from the intestinal system. Whole wheat bread, shredded wheat cereal, nuts, grains, fruits and vegetables are sources of fiber. Fiber is absent from white rice, white flour and most baked goods such as white bread, cakes, cookies, and pastries.

6. Avoid addictive substances with low nutritional value, such as sugar, white flour, salt, caffeine, and alcohol. Over a lifetime these can be truly toxic substances.

7. Eat real food. This means buy the simple basic food, not the processed version. Because of their colorful skins, fruits and vegetables are good sources of phytonutrients, or super foods. Lean meat, chicken and fish are good sources of protein. Whole grains are full of fiber and vitamins. Eat the kind of food our grandparents ate and avoid fast food, boxed, packaged or processed food. Remember, oranges are better than orange juice, and apples are better than apple sauce. Label-free food is always a better choice.

8. Be selective about your fat intake. Animal fat clogs the arteries as we age. Butter, milk and red meat are the major sources of unhealthy fats in the American diet. Monosaturated fats are healthy fats and are necessary for good hormone function and healthy skin and circulation. Found in nuts, avocados, and flax seeds, the monosaturated fats are good for us! Get enough omega three fats by taking a 1000 mg fish oil capsule three times a day.

9. Feed your mind a diet of uplifting thoughts. Express gratitude for the blessings in your life. Meditate, or use visualization, to focus on the achievement of your true purpose and goals. Take the time to laugh by watching comedies for example, because laughter boosts the immune system and bathes the brain in the calming neurotransmitters. Protect your mind from the negative effects of newspapers, television and movies, where violence and crime abound. Your thoughts create your world, so focus your thoughts on the things you desire and feel the joy of receiving now.