Walk Your Way To Better Health
You already have all
the complex, high-tech machinery you need to get into shape: your two
legs. Walking works the major muscle groups of the body, raises your
heart rate, burns calories, and lowers your blood pressure with a
third of the impact running has on your joints. Plus, walking makes
you feel more in control of your life and gives you the energy to get
things done. For optimum health, walk a minimum of 30 minutes a day,
four or five times a week, at a moderate pace. Here is an outline of a
progressive walking plan that'll get you on your feet and out the
Phase 1: Get Started
20 to 30 minutes, at least 3 times a week or more
Duration: About 4
weeks, or until you can walk 30 minutes at a time
stress levels; better sleep; improved mood
How to Do It: Walk
only as far as you comfortably can, even if that means walking in one
direction for a few minutes and then turning around. It's recommended to
increase each walk by about 2 to 3 minutes, until you're walking the
full 30 minutes.
Tip: Walk with
purpose -- as if you're late for an appointment.
Phase 2: Ramp Up
Increase the frequency and length of your walks; find your rhythm;
refine your technique
Duration: 4 to 8
Noticeable improvement in overall fitness; increased energy
How to do it: Add
one to two walks to your weekly regimen. In addition, go for one longer
walk each week. If you're walking 3 times a week for 30 minutes, make
one of those walks 45 to 60 minutes long.
Tip: Bend your arms
at the elbows and take shorter, quicker steps.
Phase 3: Intensify and Maintain
to a regular practice
loss and weight management; improved cardiovascular fitness; reduced
risk of life-threatening diseases such as heart disease, diabetes, and
How to Do It: Walk
30 minutes a day, 5 to 6 times a week, including an additional longer
walk when you can. For an added challenge, try for higher-intensity
intervals once a week: Choose a landmark, such as the end of the block,
and walk at top speed until you reach it. Repeat 4 to 8 times on your
Boost the intensity of your workout by walking up hills or on grass,
sand, or trails. And to quicken your pace, bend your arms to 90 degrees
and swing them alongside your torso. Take shorter, quicker steps rather
than long strides.
Do a Detox
I have no doubt in my
mind that long fasts have the best results in chronic ailments. But
not many people have the time or inclination nor the necessary grit
and commitment to undertake such a fast. For those who want to
detoxify themselves the following practical suggestions will go a
long way in helping them to detoxify.
Most people are quite capable of doing a three day water fast. For
those of you who have never performed a Detox before, I strongly
recommend seeing a doctor first before attempting the three day
water fast. You can substitute the water by drinking plenty of
freshly-made fruit and vegetables juices for three days and still
achieve the three day fast. Be sure to obtain purified water only if
you choose the water fast for the first three days. During these
three days, slow down your daily activities - specially physical
activities. Some may even find it is better to take to bed and keep
warm if the weather is cold.
The Detox Diet Plan
three days - for one week put yourself on a monotrophic diet , i.e.
eat only one type of fruit at each meal. For example:
BREAKFAST could be
melon only. Eat as much as you like and feel satisfied that you have
had enough. All types of melons are good. Honeydew, Cantaloupe, Gala
LUNCHTIME: Eat only oranges and grapefruit or pineapples or
plums whatever you fancy but don't mix the fruits. Eat till hunger
4 p.m. Have a large (12 oz.) glass of freshly pressed carrot juice.
EVENING: Eat only apples, pears, grapes or bananas. Eat only
one fruit at a time and eat till hunger is satisfied. During the
week you can vary daily the fruits you want to eat on that
You can resume your household duties or light office work but do not
exert yourself physically. Conserve energy. It is possible that some
of you may feel some reactions, like light headedness, nausea at
times, a little listlessness and feeling of tiredness and mental
irritability. Persevere - Rome wasn't built in a day. After all it
took you years to get into the toxic state that you now find
yourself into. The symptoms will go away eventually. Lots of sleep
and rest are essential at this stage so do not plan any social
The Detox Diet Plan continued ...
After these ten days - I suggest you
go for one month on an all raw food diet as follows:
Fresh fruit only of
oranges, kiwi's, pineapple, apple, plums, grapefruit or any other
acid fruits. You can now mix the fruits. Eat enough to satisfy your
hunger. Just one orange and one apple will not be enough. You have
to get your calories from the fruit you eat.
Eat heartily of
grapes, pears, bananas, mangoes, fresh dates, and with this meal eat
a head of lettuce, 1-2 sticks of celery and a handful of dried
raisins or sultanas, or 3-4 dried figs or 10-12 dried Hunza
4 p.m. A large 12 oz
glass of freshly squeezed carrot juice.
A large Rainbow salad
of grated red cabbage, grated carrots, grated beetroot, chopped up
celery, watercress, cucumber, and red or green peppers. A dressing
could be made as follows: Put 2-3 tomatoes in the blender, 1 whole
peeled large size avocado and a pinch of marigold bouillon powder
and 1 tea spoonful cold pressed linseed oil or olive oil. Blend the
lot and pour it on your Rainbow salad and mix thoroughly. Enjoy it
with some lettuce leaves. To this salad you add 3 ozs of nuts and
seeds. Not salted nuts and not peanuts. Brazil, Cashew, Almonds,
Sunflower seeds, Pumpkin seeds. Whatever you fancy. Chew well or
grind the nuts dry and sprinkle on the Rainbow salad or put ground
nuts in a blender, add just a little water and make it into nut
On such a regime -- if you have not cheated in between -- at the end
of that month you will feel cleaner, fitter, a little slimmer and
more energetic with the added bonus of some of your symptoms
disappearing. No cooked food should be eaten. Full activity can be
resumed on this raw diet.
Healthy Living Menu
Click on the picture to navigate to a
fabulous list of menu selections that are not only healthy for you
but full of ingredients that will boost your energy...and if you
stick to this diet, will raise your natural vibrations significantly
to hear, see and feel Spirit.
7 Strategies to Regain
Control of Your Day
Simplifying your schedule is a matter of living in a way that
reflects your life's natural rhythm. Most of us find ourselves
overstretched, overbooked, and out of energy. Try these simple
strategies for coping in a world gone ADD. Here are seven ways to
address the time crunch:
1. Don't Multitask
one thing to listen to NPR while you wash dishes. But when it comes
to the important things (tweaking your business plan; writing a
heartfelt letter), it never pays to split your focus. Rather than
spread your attention thin, aim to do one thing at a time, directing
your concentration to the moment.
2. Keep To-Do Lists Short
Hallowell suggests cutting the litany down to five items a day.
Start with the most time-sensitive tasks, and put the rest on
another piece of paper for another time. Once you've completed the
daily five, resist the temptation to get a head start on tomorrow's
list. Instead, call it a day.
away the jobs you don't like or don't want to do. Ask for help, make
a trade ("I'll balance the checkbook if you mow the lawn"), or leave
cleaning, yard work, or taxes to the professionals, rather than
trying to do it all yourself.
4. Be Positive
more fearful or anxious you feel, the less capable you are of doing
your best work -- and the longer you'll take. Set aside chunks of
time to do what sustains your joy. You'll find you reap the rewards
5. Limit Interruptions
Create specific times to return calls and emails so that they don't
break your focus throughout the day. Encourage colleagues or clients
to call you during specific hours, rather than being accessible
24/7. Let voice mail get personal calls if you're not ready to
devote meaningful time to the caller.
6. See Organization as a Means, Not an
Organizing is like dieting, says Hallowell: Everyone wants to do it,
few actually do, and those who succeed often revert to their former
ways. Rather than focus on organization for its own sake, do just
enough to keep order -- and save time you'd otherwise waste trying
to find things.
7. Don't Lose Sleep Over It
Don't fall into the trap of thinking you'll get more accomplished by
staying up late. Sacrificing sleep can wreak havoc on your brain's
peak performance. When you're tired, you'll have a harder time
focusing and seeing projects through. Bottom line: Sleep isn't
optional, and you don't get ahead by skimping on it.