Sunday, January 27, 2013

10 Guidelines for a Healthier Body and Mind

One of the good aspects of Life coaching is that I get to work with a person as a whole. I mean every aspects of them. Not only do I assist a client to look at his or her issues, intentions, goals, barriers, relationships, performance skills but also career, health and exercise as well as nutrition because they work together to make a life. A person cannot be separated into parts, but as a whole system. If you just work on one aspect then some other aspect of his or her life is out of balance.

So in this blog, I would like to address healthy nutrition and shift into a healthier mindset. With a world or fast food, processed food and larger than life portions at restaurants, everyone is concerned about their weight and health.

Here are some useful guidelines for healthy eating and helping your body make a positive change. These suggestions can increase your awareness in the area of nutrition and if followed, they can better your physical and mental life.

1. Spicy Food

Want to wake up your metabolism. Include chilies, and hot peppers (Cherry, Anaheim, Jalapeno, etc.) in menu and your cooking. Any type of pepper containing Capsaicin. Capsaicin naturally melts fat cells in your body. Spicy foods will naturally cause you to eat less.

2. Detoxing Water Drinks 

No matter how “clean” of a life a you lead, eating healthy, frequent exercise, good sleep, and regular stress relief, a body is likely to show evidence of accumulated toxicity. Regular detoxing is extremely important to good health. Purifying drink waters can help your body to rid itself of some of these toxins, while also giving your body a chance to reset, repair and regroup.

Here is two suggestions that will help you to detox your body.

First is lemon water. First thing in the morning, heat up a 1/2 a cup of water and squeeze in a half a lemon. Drink and wait for a 1/2 hour before eating or drinking anything. One drop of hot sauce would enhance flavor. This will help detox the body.

Second is Ginger water. Cut finely a few slices of ginger (root) and place in with boiling water for about ten minutes and drink 1/2 of cup of the water is has cooled down. The pungent compounds found in ginger water boost your energy level. At the same time it purifies your body.
Wait 30 minute before drinking or eating anything else.

3. Get Plenty of Sleep

Put down your, tablet, and cell well as turn off the TV when you go to bed. It is recommended you get at least six to eight hours of sleep per night. Sleep benefits the body in many ways and breaks down unwanted weight fastest. US research studies has shown that every hour of sleep before midnight is worth 2 hours after midnight.

U.S. research studies found: During sleep, our metabolism is running at full throttle.

4. Cut Out Carbohydrates in the Evening

Cut out carbohydrate - rich foods such as potatoes products, bread, rice, pasta and bread sticks for dinner. The highest rate of fat burn is at night. So the more carbohydrates you eat after 4:00 pm the harder it is for your body to get rid of it. What would be better would be meals in the evenings are contain fish or lean meats with salad (with low salt and low fat salad dressings).
Think about giving up white flour and wheat products for your health. Current wheat seeds have been mutated and are one of the major contributors to obesity. Flour and wheat products are not the same as back in the 1960s and have more powerful damaging result on your body.

5. Stay Away from Processed Foods

Processed food are any food treated to preserve, enhance the flavor, lengthen its shelf life or change the texture, in such foods as processed meats, packaged baked goods, and frozen dinners. Processed food can cause weight gain quickly, increase high blood sugar, increase possibility for diabetes and heart disease.

Cooking from scratch at home can take longer but is so much healthier.

6. Cut Out Sugar

Stop eating sugar or sugar substitute products. These products cause the Adrenal glands to produce adrenaline to neutralize the ingested sugar. Sugar substitute products actually fake out the body. The body thinks it is getting a lot of sugar and produces a large amounts of adrenaline to counter act it. Since the body is left with the produced adrenaline, the body yearns for more food to reduce the surplus adrenaline. So avoid diet products. Diet products are not the answer to losing weight and can prompt your body to eat more. USDA research studies show that artificial sweeteners suppress metabolism and can trigger food cravings.

6. Adopt a No Dinner Day

Consider not eating one dinner once a week. Just drink only calorie-free drinks throughout the evening, such as mineral water or unsweetened tea or green tea. This will not only shed the pounds, but also slows down your aging process.  

7. Don't Miss Breakfast 

Don't skip breakfast under any circumstances.
Eating breakfast in the morning is good for your body and kicks up metabolism rate and burns calories over the entire day. 

8. Water is your Body's Best Friend

Water is your body's main chemical component and makes up 60% of your body weight. Every cell in a human's body needs water. 2/3 of body is consists of water, and it is the main component of human body. The brain consists 90% water. Water helps to keep fluid levels up without adding additives and restrains hunger. It also increases hydration and the energy consumption. Every day you lose water through your breath, sweat, urine and bowel movements. For your body to function properly, you must replenish its water supply. 

How much? For your body to function properly and health of your skin, you must replenish its water supply.  Suggestion is that you drink at least 1 gallon of water and eat food which contains water. You will burn around 100 calories extra just by drinking water.

Eating foods that have large volume of water and less calories, such as vegetables, soups and fruits will make the stomach fill full without adding fat.

9. Leave Snacks in the Snack Machines

Give up eating snacks between meals, especially if you are a diabetic. Nibbling from a snack machine daily or often increases your insulin level, which will inhibit fat loss.

10. Vigorous Daily Walking or Exercise

Walk, walk and walk some more. Walking daily for at least 30 to 45 minutes a day can influence your health positively, increase weight lose by raising metabolism rate, reduce stress and enhances mood by increasing endorphins in your brain. Your skin is an important route of elimination, and your body is capable of removing many toxins through your sweat. Vigorous walking and exercise can help your body to sweat more while also enhancing blood flow to remove toxins through your skin. 

If you adopt and follow all 10 guidelines above, your body will 

become healthier and strong as well as your mind. 

If you need help getting your body and mind healthier then visit my website home page at:  and download your FREE eBook today.

Also take the FREE mini mind challenge to see if you are a candidate for the 30 Day Challenge

The 30 Day Challenge is a self help product which can help you learn if you are your own barrier to being healthy and reverse it in ONE MONTH.



  1. Would like to say that making this lifestyle change does work...the one I need to adhere to the most is the exercise....just having trouble with keeping this up...I slide but do get back up...It's a challenge but I do see benefits.

    1. Sharon - Thanks you for your nice words and support. Once you know, action is how you achieve a healthier body. Keep getting positive benefits.


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