Exercise Is If You Are Healthy Quotes

Hey, girls, you're beautiful. Don't look at those stupid magazines with sticklike models. Eat healthy and exercise. That's all. Don't let anyone tell you you're not good enough. You're good enough, you are too good. Love your family with all your heart and listen to it. You are gorgeous, whether you're a size 4 or 14. It doesn't matter what you look like on the outside, as long as you're a good person, as long as you respect others. I know it's been told hundreds of times before, but it's true. Hey, girls, you are beautiful.

If you keep on eating unhealthy food than no matter how many weight loss tips you follow, you are likely to retain weight and become obese. If only you start eating healthy food, you will be pleasantly surprised how easy it is to lose weight.

You may not appreciate the presence of good health, but you will definitely regret the absence of good health, because health is happiness.

When they say the heart wants what it wants, they’re talking about the poetic heart—the heart of love songs and soliloquies, the one that can break as if it were just-formed glass. They’re not talking about the real heart, the one that only needs healthy foods and aerobic exercise. But the poetic heart is not to be trusted. It is fickle and will lead you astray. It will tell you that all you need is love and dreams. It will say nothing about food and water and shelter and money. It will tell you that this person, the one in front of you, the one who caught your eye for whatever reason, is the One. And he is. And she is. The One—for right now, until his heart or her heart decides on someone else or something else. The poetic heart is not to be trusted with long-term decision-making.

How are you coming with your home library? Do you need some good ammunition on why it's so important to read? The last time I checked the statistics...I think they indicated that only four percent of the adults in this country have bought a book within the past year. That's dangerous. It's extremely important that we keep ourselves in the top five or six percent. In one of the Monthly Letters from the Royal Bank of Canada it was pointed out that reading good books is not something to be indulged in as a luxury. It is a necessity for anyone who intends to give his life and work a touch of quality. The most real wealth is not what we put into our piggy banks but what we develop in our heads. Books instruct us without anger, threats and harsh discipline. They do not sneer at our ignorance or grumble at our mistakes. They ask only that we spend some time in the company of greatness so that we may absorb some of its attributes. You do not read a book for the book's sake, but for your own. You may read because in your high-pressure life, studded with problems and emergencies, you need periods of relief and yet recognize that peace of mind does not mean numbness of mind. You may read because you never had an opportunity to go to college, and books give you a chance to get something you missed. You may read because your job is routine, and books give you a feeling of depth in life. You may read because you did go to college. You may read because you see social, economic and philosophical problems which need solution, and you believe that the best thinking of all past ages may be useful in your age, too. You may read because you are tired of the shallowness of contemporary life, bored by the current conversational commonplaces, and wearied of shop talk and gossip about people. Whatever your dominant personal reason, you will find that reading gives knowledge, creative power, satisfaction and relaxation. It cultivates your mind by calling its faculties into exercise. Books are a source of pleasure - the purest and the most lasting. They enhance your sensation of the interestingness of life. Reading them is not a violent pleasure like the gross enjoyment of an uncultivated mind, but a subtle delight. Reading dispels prejudices which hem our minds within narrow spaces. One of the things that will surprise you as you read good books from all over the world and from all times of man is that human nature is much the same today as it has been ever since writing began to tell us about it. Some people act as if it were demeaning to their manhood to wish to be well-read but you can no more be a healthy person mentally without reading substantial books than you can be a vigorous person physically without eating solid food. Books should be chosen, not for their freedom from evil, but for their possession of good. Dr. Johnson said: "Whilst you stand deliberating which book your son shall read first, another boy has read both.

But diet and exercise are not fifty-fifty partners like macaroni and cheese. Diet is Batman and exercise is Robin. Diet does 95 per cent of the work and deserves all the attention; so, logically, it would be sensible to focus on diet. Exercise is still healthy and important—just not equally important. It has many benefits, but weight loss is not among them. Exercise is like brushing your teeth. It is good for you and should be done every day. Just don’t expect to lose weight.

Do you know about the spoons? Because you should. The Spoon Theory was created by a friend of mine, Christine Miserandino, to explain the limits you have when you live with chronic illness. Most healthy people have a seemingly infinite number of spoons at their disposal, each one representing the energy needed to do a task. You get up in the morning. That’s a spoon. You take a shower. That’s a spoon. You work, and play, and clean, and love, and hate, and that’s lots of damn spoons … but if you are young and healthy you still have spoons left over as you fall asleep and wait for the new supply of spoons to be delivered in the morning. But if you are sick or in pain, your exhaustion changes you and the number of spoons you have. Autoimmune disease or chronic pain like I have with my arthritis cuts down on your spoons. Depression or anxiety takes away even more. Maybe you only have six spoons to use that day. Sometimes you have even fewer. And you look at the things you need to do and realize that you don’t have enough spoons to do them all. If you clean the house you won’t have any spoons left to exercise. You can visit a friend but you won’t have enough spoons to drive yourself back home. You can accomplish everything a normal person does for hours but then you hit a wall and fall into bed thinking, “I wish I could stop breathing for an hour because it’s exhausting, all this inhaling and exhaling.” And then your husband sees you lying on the bed and raises his eyebrow seductively and you say, “No. I can’t have sex with you today because there aren’t enough spoons,” and he looks at you strangely because that sounds kinky, and not in a good way. And you know you should explain the Spoon Theory so he won’t get mad but you don’t have the energy to explain properly because you used your last spoon of the morning picking up his dry cleaning so instead you just defensively yell: “I SPENT ALL MY SPOONS ON YOUR LAUNDRY,” and he says, “What the … You can’t pay for dry cleaning with spoons. What is wrong with you?” Now you’re mad because this is his fault too but you’re too tired to fight out loud and so you have the argument in your mind, but it doesn’t go well because you’re too tired to defend yourself even in your head, and the critical internal voices take over and you’re too tired not to believe them. Then you get more depressed and the next day you wake up with even fewer spoons and so you try to make spoons out of caffeine and willpower but that never really works. The only thing that does work is realizing that your lack of spoons is not your fault, and to remind yourself of that fact over and over as you compare your fucked-up life to everyone else’s just-as-fucked-up-but-not-as-noticeably-to-outsiders lives. Really, the only people you should be comparing yourself to would be people who make you feel better by comparison. For instance, people who are in comas, because those people have no spoons at all and you don’t see anyone judging them. Personally, I always compare myself to Galileo because everyone knows he’s fantastic, but he has no spoons at all because he’s dead. So technically I’m better than Galileo because all I’ve done is take a shower and already I’ve accomplished more than him today. If we were having a competition I’d have beaten him in daily accomplishments every damn day of my life. But I’m not gloating because Galileo can’t control his current spoon supply any more than I can, and if Galileo couldn’t figure out how to keep his dwindling spoon supply I think it’s pretty unfair of me to judge myself for mine. I’ve learned to use my spoons wisely. To say no. To push myself, but not too hard. To try to enjoy the amazingness of life while teetering at the edge of terror and fatigue.

Make exercise necessary and fun. Do mostly cardio, but also some weights. Some is better than none. Keep it up as you age.

Before you worry about the beauty of your body, worry about the health of your body.

This is data as you have never known it: it is data as therapy. It is understanding as a source of mental peace. Because the world is not as dramatic as it seems. Factfulness, like a healthy diet and regular exercise, can and should become part of your daily life. Start to practice it, and you will be able to replace your overdramatic worldview with a worldview based on facts. You will be able to get the world right without learning it by heart. You will make better decisions, stay alert to real dangers and possibilities, and avoid being constantly stressed about the wrong things.

Eat like you love your body.

Sometimes customizing is necessary because of an injury or the inability to do, for a short or long period, the kind of exercise you formerly did. When you're used to customizing for fun, doing it under duress won't seem like such an imposition. Either way, experiment until you find activities that make you happy as well as healthy. Choose your exercise using the same criteria you'd apply to choosing a date--that is, attractive to you and able to hold your interest for an hour.

You must make time daily to care for your mental, physical, spiritual and emotional health.

You can begin to dream, to love, to dance, to read, to sing, to study, to paint, to teach, to draw, to swim, to exercise, to write….!

It is your brain that decides to get you out of bed in the morning to exercise, to give you a stronger, leaner body, or to cause you to hit the snooze button and procrastinate your workout. It is your brain that pushes you away from the table telling you that you have had enough, or that gives you permission to have the second bowl of Rocky Road ice cream, making you look and feel like a blob. It is your brain that manages the stress in your life and relaxes you so that you look vibrant, or, when left unchecked, sends stress signals to the rest of your body and wrinkles your skin. And it is your brain that turns away cigarettes, too much caffeine, and alcohol, helping you look and feel healthy, or that gives you permission to smoke, to have that third cup of coffee, or to drink that third glass of wine, thus making every system in your body look and feel older.Your brain is the command and control center of your body. If you want a better body, the first place to ALWAYS start is by having a better brain.

More often than not, expecting to lose weight without first losing the diet that made the weight loss necessary is like expecting a pig to be spotless after hosing it down while it was still rolling in mud.

make an agreement to exercise mutual control over each other. The unspoken pact between them is, “It’s my job to make you happy, and your job to make me happy. And the best way to get you to work on my life is to act miserable. The more miserable I am, the more you will have to try to make me feel better.” Powerless people use various tactics, such as getting upset, withdrawing, nagging, ridiculing, pouting, crying, or getting angry, to pressure, manipulate, and punish one another into keeping this pact. However, this ongoing power play does nothing to make them happy and mitigate their anxiety in the long term. In fact, their anxiety only escalates by continually affirming that they are not actually powerful. Any sense of love and safety they feel by gaining or surrendering control is tenuous and fleeting. A relational bond built on mutual control simply cannot produce anything remotely like safety, love, or trust. It can only produce more fear, pain, distrust, punishment, and misery. And when taken to an extreme, it produces things like domestic violence.

Exercise has a direct brain connection, when you consider what it actually does. What we tend to overlook are the feedback loops that connect the brain to every cell in the body. Therefore when you throw a ball, run on a treadmill, or jog along the shore, billions of cells are "seeing" the outside world. The chemicals transmitted form the brain are acting the way sense organs do, making contact with the outside world and offering stimulation from that world. This is why the jump from being sedentary to doing a minimal amount of exercise - such as walking, light gardening, and climbing the stairs instead of taking the elevator - is so healthy. Your cells want to be part of the world.

What if you offered your body love instead of criticism? What if you offered it some compassion instead of insults? What if you saw the decades of abuse, wear-and-tear, and aging as cause for more love instead of less? What if you acknowledged the thousands of miles it has trekked through this rough and wild world and you felt nothing but appreciation and love for all it has withstood for you? What if you offered it more sleep, more hot baths, better foods, healthy exercise, fun activities, and more rest? What if you gave it more love? What if you stopped punishing it for belonging to you?

You can be beautiful and young even as you get older. Keep an active life.

Love yourself. Care for your body. You are God’s image.

Things that you are unlikely to regret: exercise, eating healthily, challenging yourself, making a plan, being kind.

Taking care of your health and well bring first, is the best way to insure you will be able to care for those you love.

Self-parenting exercises taught me to slowly rebuild healthy self-talk. But it must be said: Even though I know reparenting had helped dozens of my friends and acquaintances, almost everyone has told me it’s exhausting. Reparenting takes time, and concentration, and calmness. It takes an intellectual and physical effort to shove aside the comfortably worn neural pathways and go in a different direction. And even though that effort comes with joyous rewards, sometimes it also comes with sadness. Because expressing the kindness to yourself that you deserve often reminds you of the kindness you didn’t get.

Being healthy is a way of life. It’s not just about what you feed your body; it’s about what you feed your mind and the social environment you keep. Make healthy food choices, exercise your body and brain, and choose your friends wisely.

If you are not sleeping, eating, and exercising, then all of this will be for naught. These core self-care skills are fundamental to your life and functioning. We can not expect to grow and move forward as people if we do not get the basics right.

As I traveled the country promoting my book, I was asked by many people, ‘What are you trying to prove here? Lyndon Johnson is dead. He can’t be prosecuted. What is the point of this other than an academic exercise?’ Here is the point: The government does not always tell us the truth. In fact, the government seldom tells us the truth. If ONE citizen understands by reading my book that everything the government says must be regarded with a healthy dose of skepticism, then I will have achieved my goal. Perhaps the best analysis comes from former federal prosecutor and US Attorney David Marston, who wrote to me, “You have viewed the JFK assassination through the prism of a murder investigator’s first question, cui bono (who benefits)? The shocking answer is that the primary suspect has been hiding in plain sight for fifty years: LBJ.

we have a plastic brain that changes in response to our experience. It bears repeating: The brain doesn’t tell us what to do; it is part of a system in which our life experience teaches our brain what to do. So you can practice mindfulness, will power, overcoming procrastination, and other healthy new skills with the confidence that you are changing your brain. Each day’s practice does some good, and if you slip and fall off your diet or exercise program or mindfulness practice, all that you have learned before is not undone; it’s still there in your brain waiting for you to get back in the saddle.

In the orientation of the creative, once you have consciously made the choice to be healthy and you are attracted to eating certain foods and following certain forms of exercise, you are involved in an organic process. The structural tendency of this organic process is for you to be attracted to those processes that will be particularly beneficial to your health. Those processes might include the usual, expected ones, such as health food and exercise, as well as unexpected ones.

For example: 1.  I will wake up at 7 a.m. every day. 2.  I will journal every evening before bed instead of scrolling through my phone. 3.  I will exercise every morning, whether that’s a walk, a stretch, or a HIIT class. Continue to incorporate more and more healthy habits when you feel you are able to (don’t overwhelm yourself with too many at once).

If you eat healthy food and exercise, then it doesn’t really matter what size you are.

You can live in the body you wish; exercise daily.

You can reach maximum performance by engaging in physical activities.

Stay healthy so that you can use your wealth to buy pleasures and not painkillers.

Building a healthy relationship with the most advanced technology app on the planet – Our own breath.

The only bad exercise is the one you skipped.

The only real insurance you have against disease is a healthy body. Invest wisely, generously and often in that policy.

Select a healthy standby snack today. Carry it with you wherever you go. ​Make every meal last at least 20 minutes. ​Exercise in the morning for a better mood and more brainpower all day.

Here’s the short version of how to practice mindfuless: 1. Start with two minutes. For two minutes a day, direct your attention to your breath: the way the air comes into your body and your chest and belly expand, and the way the breath leaves your body and your chest and belly deflate. 2. The first thing that will happen is your mind will wander to something else. That’s normal. That’s healthy. That’s actually the point. Notice that your mind wandered, let those extraneous thoughts go—you can return to them as soon as the two minutes are up—and allow your attention to return to your breath. 3. Noticing that your mind wandered and then returning your attention to your breath is the real work of mindfulness. It’s not so much about paying attention to your breath as it is about noticing what you’re paying attention to without judgment, and making a choice about whether you want to pay attention to it. What you’re “mindful” of is both your breath and your attention to your breath. By practicing this skill of noticing what you’re paying attention to, you are teaching yourself to be in control of your brain, so that your brain is not in control of you. This regular two-minute practice will gradually result in periodic moments throughout the day when you notice what you’re paying attention to and then decide if that’s what you want to pay attention to right now, or if you want to pay attention to something else. What you pay attention to matters less than how you pay attention. This is a sideways strategy for weeding trauma out of your garden. It’s a way of simply noticing a weed and then deciding if you want to water it or not, pull it or not, fertilize it or not. The weed of trauma will gradually disappear as long as at least half the time you choose not to nurture it. And the more you choose to withdraw your protection from the trauma, the faster it will wither and die. Mindfulness is good for everyone and everything. It is to your mind what exercise and green vegetables are to your body. If you change only one thing in your life as a result of reading this book, make it this daily two-minute practice. The practice grants the opportunity to “cultivate deep respect for emotions,” differentiating their causes from their effects and granting you choice over how you manage them.

From then on, my computer monitored my vital signs and kept track of exactly how many calories I burned during the course of each day. If I didn’t meet my daily exercise requirements, the system prevented me from logging into my OASIS account. This meant that I couldn’t go to work, continue my quest, or, in effect, live my life. Once the lockout was engaged, you couldn’t disable it for two months. And the software was bound to my OASIS account, so I couldn’t just buy a new computer or go rent a booth in some public OASIS café. If I wanted to log in, I had no choice but to exercise first. This proved to be the only motivation I needed. The lockout software also monitored my dietary intake. Each day I was allowed to select meals from a preset menu of healthy, low-calorie foods. The software would order the food for me online and it would be delivered to my door. Since I never left my apartment, it was easy for the program to keep track of everything I ate. If I ordered additional food on my own, it would increase the amount of exercise I had to do each day, to offset my additional calorie intake. This was some sadistic software. But it worked. The pounds began to melt off, and after a few months, I was in near-perfect health. For the first time in my life I had a flat stomach, and muscles. I also had twice the energy, and I got sick a lot less frequently. When the two months ended and I was finally given the option to disable the fitness lockout, I decided to keep it in place. Now, exercising was a part of my daily ritual.

If we will follow the Holy Spirit’s leading by seeking to live a balanced, healthy lifestyle that includes appropriate amounts of work, exercise, ministry, rest, and play, He will keep us full of strength.

Do you want to live a long, healthy, and prosperous life? Don’t smoke. Exercise. Eat right. But also take good care of your interpersonal relationships and the way you deal with life’s inevitable upsets and traumas. Your mind-set, your coping strategies, how you navigate challenging circumstances, your capacity to transcend distress, your capacity to love – these things, I believe, are also a matter of life and death.

I do wonder what might have happened if [at age sixteen] I could have just talked to someone, and they could have helped me learn about what I could do on my own to be a healthy person. I never had a role model for that. They could have helped me with my eating problems, and my diet and exercise, and helped me learn how to take care of myself. Instead, it was you have this problem with your neurotransmitters, and so here, take this pill Zoloft, and when that didn’t work, it was take this pill Prozac, and when that didn’t work, it was take this pill Effexor, and then when I started having trouble sleeping, it was take this sleeping pill,” she says, her voice sounding more wistful than ever. “I am so tired of the pills.

Take care of your mind and your body. Even if you do not care about yourself, do it at least for the ones you care about: If it is indeed true that in a marital union you become as one flesh, then disrespecting yourself is disrespecting your spouse.

Eating disorders and body dissatisfaction are reaching epidemic proportions in the West, yet this is possible only in a culture that no longer believes that God causes all things, including one's body shape...The Qur'an's message is to be happy and content with one's body because God created our shapes: "He it is Who shapes you in the wombs as He pleases (3:6);" and He created us "in the best of moulds" (95:4). The Prophet used to advise people to be healthy and consume and exercise in moderation.

From a yogic perspective, good health starts within. All yogic practices help to keep your skin healthy and radiant. The beauty industry spends a lot of money projecting a certain image of beauty that causes you to feel inadequate if you do not match up to this ideal. From a yogic view you foster your inner beauty through the natural care of your body. The yogi sees their physical body as a temple that houses your soul. True beauty is the reflection of your inner self radiating and touching others

IT'S NEVER TOO LATE It's never too late to look after yourself. Never too late to eat healthily, get plenty of rest, exercise regularly and look after your skin. You'd be amazed at how quickly your skin and body can rejuvenate given the right environment.

When facing a Life-changing crisis, don’t expect your situation to turn around instantaneously. It won’t. So, prepare for the long haul. Nourish yourself. Meditate. Pray. Eat your meals on time and please eat healthy stuff. Exercise. Go for long walks. Goof off once in a while. Your being morose, or your worrying stiff, is not going to solve your problems. The situation will resolve only when the time arrives. Until that happens, you have to last, you have to survive. So, take care of yourself. Every moment. Every day.

So the Deep Nutrition formula for weight loss is simple: Get rid of inflammation that blocks cellular communication, and eat foods that enable you to convert fat cells into healthier tissues. Of course, there’s more to health than a healthy diet. Sleep and physical activity generate other chemicals that help your body know what you are expecting of it. So in order to reshape your body and achieve maximum health, your regimen must include eating real food, resting properly, reducing stress, and doing the right kinds of exercise.

I believe that nature is wise, and that we all have deep instincts within us that can provide the wisdom to know when to eat, what to eat, and when to stop eating. Everyone has and needs these primal instincts. The Warrior Diet allows you to make changes, to binge on carbohydrates or fatty foods like nuts, and still be fine. Other diets don’t allow this freedom. I believe that feeling free should be a part of your life. By introducing you to the Warrior Diet, I hope to relay how this sense of freedom will enrich your life in many ways.

Follow your doctor’s orders. For me that means antidepressants and behavioral therapy. Exercise thirty minutes a day, six days a week. Get sunlight, or if you can’t, use light therapy. Do not overuse your light therapy lamp even though you want to. Treat yourself like you would your favorite pet. Plenty of fresh water, lots of rest, snuggles as needed, allow yourself naps. Avoid negativity. That means the news, people, movies. It will all be there when you’re healthy again. The world will get on without your seeing it. Forgive yourself. For being broken. For being you. For thinking those are things that you need forgiveness for. Those terrible things you tell yourself? Can you imagine if the person you love most were telling themselves those things? You’d think they were crazy. And wrong. They think the same about you. Those negative things you are thinking are not rational. Remember that depression lies and that your brain is not always trustworthy. Give yourself permission to recover. I’m lucky that I can work odd hours and take mental health days but I still feel shitty for taking them. Realize that sometimes these slow days are necessary and healthy and utterly responsible. Watch Doctor Who. Love on an animal. Go adopt a rescue, or if you can’t, go to the shelter and just snuggle a kitten. Then realize that that same little kitten that you’re cradling isn’t going to accomplish shit but is still wonderful and lovely and so important. You are that kitten. Get up. Go brush your teeth. Go take a hot shower. If you do nothing else today just change into a new pair of pajamas. It helps. Remember that you are not alone. There are crisis lines filled with people who want to help. There are people who love you more than you know. There are people who can’t wait to meet you because you will teach them how unalone they are. You are so worthy of happiness and it will come.

Like so many other organs, the brain possesses a miraculous ability to heal itself, to forge new synaptic connections around old ones, to learn and relearn. That is, however, if you don’t keep damaging it three times a day. A wholesome diet and exercise may offer your best hope for remaining sharp and healthy into your twilight years.

Can you really drop up to 11 pounds from your body (and belly) in just 7 days (and keep losing it at a record pace for weeks to come)? Believe it or not…the answer is a shocking YES! (And you don’t have to starve yourself or do endless exercise…and you can still eat your favorite foods. In fact, it’s an important part of the program…YIPPEEE!)

macrocosm applies equally to the microcosm. Every human being is subject to this law. It operates at the physical, mental and intellectual levels. If the physical body has gone through a proper discipline of yoga and exercise it would presently be hale and healthy. And if the body has had no proper physical training, been sensually indulgent it would be pale and sickly. Similarly, the flow of thoughts and emotions towards the positive or negative would determine the nature of the present inner personality. So what you are now is a result of what you have been doing in the past, dating back from this moment. And what you would be in the future would depend upon what you do from this moment. It is an irrefragable law. The above

Provided you drink enough water daily, fiber eases constipation by making your stool softer and bulkier. High-fiber foods include beans, bran cereals, whole grains, fresh fruits, and vegetables. In many instances, constipation arises from the modern couch-potato lifestyle lacking in regular exercise. Physical inactivity can definitely lead to lazy and sluggish bowels.

If you were spanked as a child, you may feel disgusted by your body. It may be difficult to care for yourself (including pursuing medical care, dental care, regular exercise, and healthy nutrition) because your body has been a battleground. You may find it validating to know that the American Academy of Pediatrics recommends that parents avoid spanking children for any reason,

So can you exercise too much? Perhaps at extreme levels, and most certainly if you are sick with a serious infection or injured and need to recover. You also increase your risk of musculoskeletal injuries if you haven’t adapted your bones, muscles, and other tissues to handle the stresses of repeated high forces of Olympic-level weight lifting, playing five sets of tennis a day, running marathons, or overdoing some other sport that obsesses you. In other respects, the negative effects of too much exercise appear to be ridiculously less than the negative effects of too little. As my wife points out, the biggest risk of exercising too much is ruining your marriage, to which I would add that the biggest risk of exercising too little is not being around

I predicted that, in order to live a vital life, prevent disease, or optimize the chance for disease remission, you would need: Healthy relationships, including a strong network of family, friends, loved ones, and colleagues A healthy, meaningful way to spend your days, whether you work outside the home or in it A healthy, fully expressed creative life that allows your soul to sing its song A healthy spiritual life, including a sense of connection to the sacred in life A healthy sexual life that allows you the freedom to express your erotic self and explore fantasies A healthy financial life, free of undue financial stress, which ensures that the essential needs of your body are met A healthy environment, free of toxins, natural-disaster hazards, radiation, and other unhealthy factors that threaten the health of the body A healthy mental and emotional life, characterized by optimism and happiness and free of fear, anxiety, depression, and other mental-health ailments A healthy lifestyle that supports the physical health of the body, such as good nutrition, regular exercise, adequate sleep, and avoidance of unhealthy addictions

APPENDIX REJUVENATING YOUR BRAIN Don’t retire. Don’t stop being engaged with meaningful work. Look forward. Don’t look back. (Reminiscing doesn’t promote health.) Exercise. Get your heart rate going. Preferably in nature. Embrace a moderated lifestyle with healthy practices. Keep your social circle exciting and new. Spend time with people younger than you. See your doctor regularly, but not obsessively. Don’t think of yourself as old (other than taking prudent precautions). Appreciate your cognitive strengths—pattern recognition, crystallized intelligence, wisdom, accumulated knowledge. Promote cognitive health through experiential learning: traveling, spending time with grandchildren, and immersing yourself in new activities and situations. Do new things.

key to health and happiness. Living in the twenty-first-century American culture seems to promote an unbalanced life: too much work and not enough play, excessive calories and not enough natural fresh foods, too much stress and not enough fun, and too much TV and too little exercise, too much rushing around—insufficient restful sleep, too much materialism and too little spirituality. As Dr. Phil would ask, “Is it work in’ for ya?” We can tell you that it doesn’t work for us. One of the best ways to avoid getting swept away in the tide of the often self-defeating modern lifestyle is to live by the mantra: “Good Things First.” Get in the habit of prioritizing the things that will make your life better in the long run: exercise, eating breakfast each morning, good food and healthy beverages, time to play, plenty

It didn’t matter if you were rich or poor, black or white, healthy or ill. Across every cohort, controlling for all variables, if you had “a sense of purpose” you stayed healthy, and if you didn’t have a sense of purpose, you didn’t stay healthy. It was more powerful for your health than exercising every day. It was more important than smoking or drinking. It was pretty much the strongest determinator of your future health.

Everything goes away; your dark circles, your wrinkles, your spots and your acne. The layers of your skin don’t define who you are as a person, who you are to yourself, to the people around you and who you are to the world. Take care of your health, try to maintain a proper weight and diet. Always take care of yourself, your mind and your heart. Eat healthy, exercise, run, jump, relax but, don’t chase beauty. Don’t spend hours worrying about your skin or hair color.

Your ability to develop deep focus is, I have come to believe, like a plant. To grow and flourish to its full potential, your focus needs certain things to be present: play for children and flow states for adults, to read books, to discover meaningful activities that you want to focus on, to have space to let your mind wander so you can make sense of your life, to exercise, to sleep properly, to eat nutritious food that makes it possible for you to develop a healthy brain, and to have a sense of safety.

It’s like we just can’t reconcile the fact that someone could be alive and well at breakfast and dead by lunch. We can’t understand how someone who ate well, exercised, and was a generally good human being can get cancer and die at the age of thirty-four. We can’t understand how a perfectly healthy child can drop dead of what started as a simple cough. How someone biking to work, using a dedicated bike lane, wearing reflective clothing, their bike adorned with flashing lights, can be struck and killed in an instant. They had to have done something terribly wrong. There has to be a reason.

1. Whenever you walk through a doorway at home, stop, press the palms of your hands flat against the top of the door frame, get up on your toes, then push up with your arms and try to get your heels back on the floor. But don't let them budge - you're pushing against the calf muscles and recontouring them. Hold it for few seconds and then go on about you chores. 2. Sit on a straight chair, point your toes out straight, and kick up as high as you can with each leg. You'll feel a healthy pull in the calf muscles. 3. After a few kicks, stand up on your toes and lower yourself very slowly to a squatting position, still keeping your weight on the balls of your feet. Then pull slowly up again. It’s fair to balance yourself lightly with your hands on the back of a chair if you have to. 4. Put a book on the floor and place the balls of your feet on the book and your heels on the floor. Raise yourself slowly until you’re on tiptoe on the book. Then lower yourself just as slowly. The thicker the book, the better the results/ These four exercises will slim down fat calves and build up thin ones. The point is that the muscles are being firmed, and no matter what your problem the result is lovelier legs.

Benefits of the Master Cleanse Detox Diet and How to Conserve a Healthy Cleansing The Master Detox in 14 days , also referred to as lemonade diet regime, is not new and has been known for decades. It demands drinking only lemonade made from fresh squeezed lemons and normal water, maple syrup, along with cayenne pepper. So there is no strong food during the detoxification course of action. Typically, any lemonade diet regime will last for 10 to 14 times and is known to be very efffective regarding colon cleansing. It's good in dissolving built-up wastes in our intestinal tracts. Besides colon detox, master cleanse diet plan can also be used for rapid weight loss. In 2007, the gifted singer/actress Beyonce Knowles used soda and pop diet pertaining to 14 days and lost Twenty-two lb or 9 kilograms. She made it happen for her part in the video Dreamgirls. As a result, this diet plan received huge advertising attention. Remember that weight loss utilizing master cleanse detox diet is not a long term remedy. After the clean, you should return to a healthy as well as well-balanced diet which consists of plenty of fruits and also fresh vegetables and occasional in included fats as well as sweets. That is how you have a long-lasting and healthful detox. Hence the key to long-term wholesome detoxification is always to focus on receiving plenty of exercise and having a well-balanced eating habits high in fruit and vegetables and low throughout added fatty acids and sugars. Some of the great things about Master Cleanse Detoxification Diet are usually: - Waste food, plague and phlegm that developed and caught up in our digestive tract tracts might be expelled. : Can result in weight loss but should followed healthy way of life after detox otherwise you're sure to gain it back in time.

Top 10 Actions to Reduce Your Risk for Illness Taking these actions today can reduce your risk of becoming sick, especially for the two most dreaded diseases in later life: cancer and dementia. 1. Eat real food on a regular schedule. 2. Avoid vitamins and supplements. 3. Discuss aspirin and statins with your doctor when you are staring at age forty. 4. Follow the prescribed cancer screening schedules. 5. Exercise regularly and move during the day. 6. Maintain a healthy weight. 7. Avoid tobacco products. 8. Avoid direct sun exposure without sunscreen. 9. Avoid sources of inflammation. 10. Get a yearly flu shot.

Imagine you’re diagnosed with epilepsy: what would you think if you weren’t referred to a specialist but taken to a psychiatrist to treat you for your ‘false illness beliefs’? This is what happens to Myalgic Encephalomyelitis (ME) patients in the UK. They are told to ignore their symptoms, view themselves as healthy, and increase their exercise. The NHS guidelines amalgamate ME and Chronic Fatigue Syndrome, assuming symptoms are caused by deconditioning and ‘exercise phobia’. Sufferers are offered Graded Exercise to increase fitness, and Cognitive Behavioural Therapy (CBT) to rid them of their ‘false illness beliefs’.

What would it be like to wake up every day and do exactly what you want to do? What would it feel like to not owe anyone else a dime? What would it feel like to have the abundant time to devote to your spouse, children, and friends? On top of that, you have a healthy lifestyle, free to exercise without trying to find the time and to eat well without trying to find the money. Phase IV is when an unexpected setback is like driving over a pebble when it used to be like driving into a ditch. You don’t have to work as much, but you do because you want to grow, help others, and contribute. It makes you feel alive. You can’t see the difference between working and playing.

Diet, sleep management, and exercise all have a powerful effect on mood. Moreover, each enhances the effectiveness of the other. A high-carbohydrate diet combined with exercise increases the effectiveness of sleep management. Also, the correct amount of sleep will elevate your mood sufficiently to help you stay on a healthy diet and exercise program. All three are highly effective, cost-free, and nontoxic, and offer rapid results. Unfortunately, because such tools are hard to manipulate for profit, they are unlikely to get widespread attention or achieve much popularity. Still, they are yours for the taking—free of charge and ready to change your life for the better today.

Basics of Good Self-Care Exercise moderately but regularly Eat healthy but delicious meals Regularize your sleep cycle Practice good personal hygiene Don’t drink to excess or abuse drugs Spend some time every day in play Develop recreational outlets that encourage creativity Avoid unstructured time Limit exposure to mass media Distance yourself from destructive situations or people Practice mindfulness meditation, or a walk, or an intimate talk, every day Cultivate your sense of humor Allow yourself to feel pride in your accomplishments Listen to compliments and expressions of affection Avoid depressed self-absorption Build and use a support system Pay more attention to small pleasures and sensations Challenge yourself

You love the sea, don’t you, Captain?”“Yes, I love it! The sea is everything. It covers seven-tenths of the globe. Its breath is pure and healthy. It is an immense desert where a man is never alone, for he can feel life quivering all about him. The sea is only a receptacle for all the prodigious, supernatural things that exist inside it; it is only movement and love; it is the living infinite, as one of your poets has said. And in fact, Professor, it contains the three kingdoms of nature—mineral, vegetable and animal. This last is well represented by the four groups of zoophytes, by the three classes of articulata, by the five classes of mollusks, by three classes of vertebrates, mammals and reptiles, and those innumerable legions of fish, that infinite order of animals which includes more than thirteen thousand species, only one-tenth of which live in fresh water. The sea is a vast reservoir of nature. The world, so to speak, began with the sea, and who knows but that it will also end in the sea! There lies supreme tranquillity. The sea does not belong to tyrants. On its surface, they can still exercise their iniquitous rights, fighting, destroying one another and indulging in their other earthly horrors. But thirty feet below its surface their power ceases, their influence dies out and their domination disappears! Ah, Monsieur, one must live—live within the ocean! Only there can one be independent! Only there do I have no master! There I am free!

Everything we do and say will either underline or undermine our discipleship process. As long as there is one unsaved person on my campus or in my city, then my church is not big enough. One of the underlying principles of our discipleship strategy is that every believer can and should make disciples. When a discipleship process fails, many times the fatal flaw is that the definition of discipleship is either unclear, unbiblical, or not commonly shared by the leadership team. Write down what you love to do most, and then go do it with unbelievers. Whatever you love to do, turn it into an outreach. You have to formulate a system that is appropriate for your cultural setting. Writing your own program for making disciples takes time, prayer, and some trial and error—just as it did with us. Learn and incorporate ideas from other churches around the world, but only after modification to make sure the strategies make sense in our culture and community. Culture is changing so quickly that staying relevant requires our constant attention. If we allow ourselves to be distracted by focusing on the mechanics of our own efforts rather than our culture, we will become irrelevant almost overnight. The easiest and most common way to fail at discipleship is to import a model or copy a method that worked somewhere else without first understanding the values that create a healthy discipleship culture. Principles and process are much more important than material, models, and methods. The church is an organization that exists for its nonmembers. Christianity does not promise a storm-free life. However, if we build our lives on biblical foundations, the storms of life will not destroy us. We cannot have lives that are storm-free, but we can become storm-proof. Just as we have to figure out the most effective way to engage our community for Christ, we also have to figure out the most effective way to establish spiritual foundations in each unique context. There is really only one biblical foundation we can build our lives on, and that is the Lord Jesus Christ. Pastors, teachers, and church staff believe their primary role is to serve as mentors. Their task is to equip every believer for the work of the ministry. It is not to do all the ministry, but to equip all the people to do it. Their top priority is to equip disciples to do ministry and to make disciples. Do you spend more time ministering to people or preparing people to minister? No matter what your church responsibilities are, you can prepare others for the same ministry. Insecurity in leadership is a deadly thing that will destroy any organization. It drives pastors and presidents to defensive positions, protecting their authority or exercising it simply to show who is the boss. Disciple-making is a process that systematically moves people toward Christ and spiritual maturity; it is not a bunch of randomly disconnected church activities. In the context of church leadership, one of the greatest and most important applications of faith is to trust the Holy Spirit to work in and through those you are leading. Without confidence that the Holy Spirit is in control, there is no empowering, no shared leadership, and, as a consequence, no multiplication.

You use more than thirty pounds of ATP during a one-hour walk and more than your entire body weight of ATP over the course of a typical day—an obviously impossible amount to lug around in reserve.15 Consequently, a human body stores in toto only about a hundred grams of ATPs at any given moment.16 Fortunately, before our first few steps deplete the leg muscles’ scant supply of ATPs, they quickly tap into another ATP-like molecule known as creatine phosphate that also binds to phosphates and stores energy.17 Unfortunately, those creatine phosphate reserves are also limited, becoming 60 percent depleted after ten seconds of sprinting and exhausted after thirty seconds.18 Even so, the precious short burst of fuel they provide gives muscles time to fire up a second energy recharging process: breaking down sugar.

If we want to be healthy, we need to eat and move about a little more like our ancient ancestors did. That doesn’t mean we have to eat tubers and hunt wildebeest. It means we should consume a lot less processed and sugary foods and get more exercise. Failure to do that, however, is what is giving us the disorders like type 2 diabetes and cardiovascular disease that are killing us in great numbers. Indeed, as Lieberman notes, medical care is actually making things worse by treating the symptoms of mismatch diseases so effectively that we “unwittingly perpetuate their causes.” As Lieberman puts it with chilling bluntness, “You are most likely going to die from a mismatch disease.” Even more chillingly, he believes that 70 percent of the diseases that kill us could easily be preventable if we would just live more sensibly.

A YEAR OR SO AGO I READ AN ARTICLE THAT SAID in the next five years we will become a conglomerate of the people we hang out with. The article went so far as to say relationships were a greater predictor of who we will become than exercise, diet, or media consumption. And if you think about it, the idea makes sense. As much as we are independent beings, contained in our own skin, the ideas and experiences we exchange with others grow into us like vines and reveal themselves in our mannerisms and language and outlook on life. If you want to make a sad person happy, start by planting them in a community of optimists. After I read that article I got pickier about who I spent time with. I wanted to be with people who were humble and hungry, had healthy relationships, and were working to create new and better realities in the world. THE

As the philosopher George Santayana once quipped, “Skepticism, like chastity, should not be relinquished too readily.” When it comes to health news, a dose of incredulity is especially necessary because science and journalism are no less susceptible to humanity’s flaws than other endeavors. Unfortunately for those who wanted to hear they were better off not exercising than running, the Copenhagen City Heart Study offered more truthiness than truth. Although the researchers sampled more than a thousand runners, only eighty (7 percent) engaged in strenuous exercise, and of that tiny sample only two died during the study. In addition, the researchers never looked at cause of death, making no distinction between traffic accidents and heart attacks. You don’t need a degree in statistics to realize the study’s conclusions were meaningless and misleading.

That,” he said, as they turned out into the broad main road, with its long vista of telegraph poles, “is because you have been neglecting the real for the sham, flowers themselves for their artificially distilled perfume. What I was going to try and put into words without sounding too priggish, Lady Cynthia,” he went on, “is this. It is just you people who are cursed with a restless brain who are in the most dangerous position, nowadays. The things which keep us healthy and normal physically—games, farces, dinner-parties of young people, fresh air and exercise — are the very things which after a time fail to satisfy the person with imagination. You want more out of life, always the something you don’t understand, the something beyond. And so you keep on trying new things, and for every new thing you try, you drop an old one. Isn’t it something like that?

It has said of walkers … that they are born, not made … Others have claimed that only when you go afoot do you grow in the grace of gentleness and humility; that the shining angles accompany the man who walks, but the dark spirits are ever looking out for a chance to ride … while the purely physical aspect of walking may appeal to one person, nature's companionship may be the joy of another. Much will depend upon what we are in ourselves -- our qualities of heart and mind and soul, our natural temperament and training, our relationship to the all-pervading Spirit, and upon the influences which affect us; but that it is a healthy, purifying, and character-revealing exercise most walkers will agree. The very unrest within us that sends us forth upon our walks is an interesting problem. The adventures and experience we meet give a zest to life itself, and often reveal its meaning, and it is with the memories of these we fashion the framework of our temple of the hills

As explained in the first chapter, human beings are physically hardwired to constantly move about and exercise. Every day, we build up a lot of stress, and physical exercise provides an outlet to get this out of our system so we can stay healthy. In the modern world, our stress is exacerbated by our incessant consumption of negative news and by rapid changes in our culture and norms. Negativity and confusion add stress to the body. Exercise will help manage this by releasing neurotransmitters, called endorphins, into our body to manage our response. Exercise temporarily mimics the fight-or-flight response that you may feel when you are stressed. But in the long run, it will help calm and de-stress you. Endorphins help calm your responses and ultimately result in removing the built-up stresses from our lives. Studies have shown that people experience positive changes after just one or two cardio sessions. Exercise will also help you sleep, which is directly correlated with lower stress and anxiety.3 Exercise

When I discovered just how important contingency is, I performed a bit of a “garage sale” on my relationships. I identified the ones with the most possibility for growth and decided to put more of my energy into those people. On the flip side, I also chose to put less energy into the people who didn’t seem to be very supportive or capable of positive empowerment. I’m not suggesting that you do this yourself, but I do encourage you to make sure your support system is strong and nourishing. Take an added interest in people who feel safe, available, and emotionally resonant. Choose your people wisely. This doesn’t mean to avoid conflict, but focus on the people with whom you have the possibility of working things out—relationships that can weather the inevitable disagreements and disappointments and eventually become stronger and more resilient as a result. Some now say that who you eat your meals with is more important than what you eat or how you exercise. When it comes to enjoying healthy relationships and growing into your own secure attachment, it truly matters who you surround yourself with in life.

How long will you be away?” “Three days,” he said cheerfully. “You’ll scarcely have time to miss me before I’m back.” “I wouldn’t miss you no matter how long you were gone.” But Kathleen looked over him with concern as the butler helped him don his hat and coat. When he returned, she thought, they would have to take in his clothes again; he had lost at least another stone. “Don’t forget to eat while you’re away,” she scolded. “You’ll soon be mistaken for a scarecrow if you keep missing your dinner.” The constant exercise of riding across the estate lands, walking the fields, helping a farmer repair a gate or retrieve a ewe that had jumped a garden wall, had wrought considerable changes in West. He’d lost so much weight that his garments hung on his frame. The bloat had melted from his face and neck, revealing a firm jawline and hard profile. All the time spent outdoors had imparted healthy color to his complexion, and he appeared years younger, an air of vitality replacing the look of sleepy indolence. West leaned down to press a light kiss on her forehead. “Good-bye, Attila,” he said affectionately. “Try not to browbeat everyone in my absence.

What if you had one day perfectly healthy, I asked? What would you do? “Twenty-four hours?” Twenty-four hours. “Let’s see…I’d get up in the morning, do my exercises, have a lovely breakfast of sweet rolls and tea, go for a swim, then have my friends come over for a nice lunch. I’d have them come one or two at a time so we could talk about their families, their issues, talk about how much we mean to each other.“Then I’d like to go for a walk, in a garden with some trees, watch their colors, watch the birds, take in the nature that I haven’t seen in so long now. “In the evening, we’d all go together to a restaurant with some great pasta, maybe some duck—I love duck—and then we’d dance the rest of the night. I’d dance with all the wonderful dance partners out there, until I was exhausted. And then I’d go home and have a deep, wonderful sleep.” That’s it? “That’s it.” It was so simple. So average. I was actually a little disappointed. I figured he’d fly to Italy or have lunch with the President or romp on the seashore or try every exotic thing he could think of. After all these months, lying there, unable to move a leg or a foot—how could he find perfection in such an average day? Then I realized this was the whole point.

Changing Your Opinion Think back to the low self-esteem statements you identified with, bearing in mind that, no matter how you came by your low opinion of yourself, you can change it. As Eleanor Roosevelt once said, “No one can make you feel inferior without your permission.” You own your self-image, and you can feel about yourself whatever you choose to feel. Throughout this book, there are exercises to help you change how you feel about yourself. And in the next chapter, we’ll look at some ways to set social goals. For now, try repeating what Mrs. Roosevelt said: “No one can make you feel inferior without your permission.” Give yourself credit for seeking help with your social problems. You care about yourself, and that counts for a lot. Social anxiety and low self-esteem go hand in hand. In fact, many people simplify so-called “shyness” as a self-esteem problem. The reality is, however, that poor self-esteem is a by-product of social anxiety. It is the social anxiety that comes first, not the other way around! Social failures cause anxiety, which causes avoidance, which causes low self-esteem. As a person’s confidence dwindles, the fears become greater, until eventually the individual simply stops trying. With fewer and fewer opportunities for social interaction, there are also fewer opportunities to receive positive feedback. This combination of factors perpetuates low self-esteem, which cannot be replaced with a healthy self-image until the avoidant behavior ceases.

We are having a moment I don’t want to be having. When they say the heart wants what it wants, they’re talking about the poetic heart—the heart of love songs and soliloquies, the one that can break as if it were just-formed glass. They’re not talking about the real heart, the one that only needs healthy foods and aerobic exercise. But the poetic heart is not to be trusted. It is fickle and will lead you astray. It will tell you that all you need is love and dreams. It will say nothing about food and water and shelter and money. It will tell you that this person, the one in front of you, the one who caught your eye for whatever reason, is the One. And he is. And she is. The One—for right now, until his heart or her heart decides on someone else or something else. The poetic heart is not to be trusted with long-term decision-making. I know all these things. I know them the way I know that Polaris, the North Star, is not actually the brightest star in the sky—it’s the fiftieth. And still here I am with Daniel in the middle of the sidewalk, on what is almost certainly my last day in America. My fickle, nonpractical, non-future-considering, nonsensical heart wants Daniel. It doesn’t care that he’s too earnest or that he doesn’t know what he wants or that he’s harboring dreams of being a poet, a profession that leads to heartbreak and the poorhouse. I know there’s no such thing as meant-to-be, and yet here I am wondering if maybe I’ve been wrong. I close my open palm, which wants to touch him, and I walk on.

Come close to God and He will come close to you. (JAMES 4:8) Not everyone is willing to pay the price required to be close to God. Not everyone is willing to simply take the time required or make the investments needed for spiritual growth. God doesn’t ask for all of our time. He certainly wants us to do things we don’t consider “spiritual.” He designed us with bodies, souls (minds, wills, and emotions), and spirits, and He expects us to take care of all these areas. Exercising our bodies and caring for our souls takes time and effort. Our emotions need to be ministered to; we need to have fun and be entertained, and we need to enjoy being with other people. Our minds need to grow and be renewed daily. In addition, we have a spiritual nature that needs attention. To stay balanced and healthy, we must take time to take care of our entire being. I believe the whole issue of intimacy with God is a matter of time. We say we don’t have time to seek God, but the truth is that we take time to do the things that are most important to us. Even though we all have to fight distractions every day, if knowing God and hearing from Him is important to us then we will find time to do it. Don’t try to work God into your schedule, but instead work your schedule around time with Him. Getting to know God is a long-term investment, so don’t get discouraged if you don’t get instant results. Be determined to honor Him with your time and you will reap the benefits. GOD’S WORD FOR YOU TODAY: Just like physical exercise, spiritual exercise needs to be done regularly. You’re sure to see the results.

For most of our history, walking wasn’t a choice. It was a given. Walking was our primary means of locomotion. But, today, you have to choose to walk. We ride to work. Office buildings and apartments have elevators. Department stores offer escalators. Airports use moving sidewalks. An afternoon of golf is spent riding in a cart. Even a ramble around your neighborhood can be done on a Segway. Why not just put one foot in front of the other? You don’t have to live in the country. It’s great to take a walk in the woods, but I love to roam city streets, too, especially in places like New York, London, or Rome, where you can’t go half a block without making some new discovery. A long stroll slows you down, puts things in perspective, brings you back to the present moment. In Wanderlust: A History of Walking (Viking, 2000), author Rebecca Solnit writes that, “Walking, ideally, is a state in which the mind, the body, and the world are aligned, as though they were three characters finally in conversation together, three notes suddenly making a chord.” Yet in our hectic, goal-oriented culture, taking a leisurely walk isn’t always easy. You have to plan for it. And perhaps you should. Walking is good exercise, but it is also a recreation, an aesthetic experience, an exploration, an investigation, a ritual, a meditation. It fosters health and joie de vivre. Cardiologist Paul Dudley White once said, “A vigorous five-mile walk will do more good for an unhappy but otherwise healthy adult than all the medicine and psychology in the world.” A good walk is anything but pedestrian. It lengthens your life. It clears, refreshes, provokes, and repairs the mind. So lace up those shoes and get outside. The most ancient exercise is still the best.

GET MOVING People are often scared of the word exercise. We associate the word with pain, and we think of it as a chore. (And it can be--who likes going to the gym at 6 A.M.?) If that’s how you’re thinking, then you need to change your psychology. I don’t think of my body in terms of exercise; I think in terms of movement. Look at the actual word--I see it as “meant to move.” As human beings, going back to the beginning of civilization, we’ve had to move to survive. We had to throw spears to hunt, we had to prepare land to plant seeds, we had to gather firewood. Our bodies are hardwired to move. Not even TiVo can rewire those thousands of years of DNA. This isn’t a new idea, but it’s easy to forget: your body is connected to your mind and spirit. People say, “I’m miserable because I’m overweight” or “I’m overweight because I’m miserable,” but these two go hand in hand. I know when I drink to excess or put poisons in my body, the next day I’m not going to feel happy or inspired. The body is the vehicle that can help you reach your dreams. Keeping it moving, strong, and healthy paves the way to overall well-being. You can’t say you love yourself when you abuse yourself physically, and by not using your body, you’re abusing it. But here’s the first piece of good news: you don’t have to be in the gym to exercise. You just need to move--and keep moving. It can be anywhere, at any time. Sometimes I’ll do push-ups during a commercial break while watching TV. Sometimes I take a short walk, even around the block with my dog, just to break up my day. Your body wants to move; your body was created to move. You have to feed that. When you’re feeling miserable, your body is telling you to get on your feet. Moving makes you feel good. It helps you slay the demon of procrastination that lurks in the shadow of every human being. Most of us sleepwalk through life because we’re waiting for the perfect time, the perfect place, and the perfect opportunity to improve ourselves. Stop waiting. Start moving and keep moving.

However we decide to apportion the credit for our improved life spans, the bottom line is that nearly all of us are better able today to resist the contagions and afflictions that commonly sickened our great-grandparents, while having massively better medical care to call on when we need it. In short, we have never had it so good. Or at least we have never had it so good if we are reasonably well-off. If there is one thing that should alarm and concern us today, it is how unequally the benefits of the last century have been shared. British life expectancies might have soared overall, but as John Lanchester noted in an essay in the London Review of Books in 2017, males in the East End of Glasgow today have a life expectancy of just fifty-four years—nine years less than a man in India. In exactly the same way, a thirty-year-old black male in Harlem, New York, is at much greater risk of dying than a thirty-year-old male Bangladeshi from stroke, heart disease, cancer, or diabetes. Climb aboard a bus or subway train in almost any large city in the Western world and you can experience similar vast disparities with a short journey. In Paris, travel five stops on the Metro’s B line from Port-Royal to La Plaine—Stade de France and you will find yourself among people who have an 82 percent greater chance of dying in a given year than those just down the line. In London, life expectancy drops reliably by one year for every two stops traveled eastward from Westminster on the District Line of the Underground. In St. Louis, Missouri, make a twenty-minute drive from prosperous Clayton to the inner-city Jeff-Vander-Lou neighborhood and life expectancy drops by one year for every minute of the journey, a little over two years for every mile. Two things can be said with confidence about life expectancy in the world today. One is that it is really helpful to be rich. If you are middle-aged, exceptionally well-off, and from almost any high-income nation, the chances are excellent that you will live into your late eighties. Someone who is otherwise identical to you but poor—exercises as devotedly, sleeps as many hours, eats a similarly healthy diet, but just has less money in the bank—can expect to die between ten and fifteen years sooner. That’s a lot of difference for an equivalent lifestyle, and no one is sure how to account for it.

If you choose to push through this often painful process of personal evolution, you will naturally “ascend” to higher and higher levels. As you climb above the blizzard of things that surrounds you, you will realize that they seem bigger than they really are when you are seeing them up close; that most things in life are just “another one of those.” The higher you ascend, the more effective you become at working with reality to shape outcomes toward your goals. What once seemed impossibly complex becomes simple. a. Go to the pain rather than avoid it. If you don’t let up on yourself and instead become comfortable always operating with some level of pain, you will evolve at a faster pace. That’s just the way it is. Every time you confront something painful, you are at a potentially important juncture in your life—you have the opportunity to choose healthy and painful truth or unhealthy but comfortable delusion. The irony is that if you choose the healthy route, the pain will soon turn into pleasure. The pain is the signal! Like switching from not exercising to exercising, developing the habit of embracing the pain and learning from it will “get you to the other side.” By “getting to the other side,” I mean that you will become hooked on: • Identifying, accepting, and learning how to deal with your weaknesses, • Preferring that the people around you be honest with you rather than keep their negative thoughts about you to themselves, and • Being yourself rather than having to pretend to be strong where you are weak. b. Embrace tough love. In my own life, what I want to give to people, most importantly to people I love, is the power to deal with reality to get what they want. In pursuit of my goal to give them strength, I will often deny them what they “want” because that will give them the opportunity to struggle so that they can develop the strength to get what they want on their own. This can be difficult for people emotionally, even if they understand intellectually that having difficulties is the exercise they need to grow strong and that just giving them what they want will weaken them and ultimately lead to them needing more help.23 Of course most people would prefer not to have weaknesses. Our upbringings and our experiences in the world have conditioned us to be embarrassed by our weaknesses and hide them. But people are happiest when they can be themselves. If you can be open with your weaknesses it will make you freer and will help you deal with them better. I urge you to not be embarrassed about your problems, recognizing that everyone has them. Bringing them to the surface will help you break your bad habits and develop good ones, and you will acquire real strengths and justifiable optimism. This evolutionary process of productive adaptation and ascent—the process of seeking, obtaining, and pursuing more and more ambitious

always close my books with my 10 Commandments for Looking Young and Feeling Great. 1. Thou shalt love thyself. Self-love is essential to survival. There is no successful, authentic relationship with others without self-love. We cannot water the land from a dry well. Self-love is not selfish or self-indulgent. We have to take care of our needs first so we can give to others from abundance. 2. Thou shalt take responsibility for thine own health and well-being. If you want to be healthy, have more energy, and feel great, you must take the time to learn what is involved and apply it to your own life. You have to watch what goes into your mouth, how much exercise and physical activity you get, and what thoughts you’re thinking throughout the day. 3. Thou shalt sleep. Sleep and rest is the body’s way of recharging the system. Sleep is the easiest yet most underrated activity for healing the body. Lack of sleep definitely saps your glow and instantly ages you, giving you puffy red eyes with dark circles under them. 4.Thou shalt detoxify and cleanse the body. Detoxifying the body means ridding the body of wastes and toxins so that you can speed up weight loss and restore great health. Releasing toxins releases weight. 5. Thou shalt remember that a healthy body is a sexy body. Real women’s bodies look beautiful! A healthy body is a beautiful body. It’s about getting healthy and having style and confidence and wearing clothes that match your body type. 6. Thou shalt eat healthy, natural, whole foods. Healthy eating can turn back the hands of time and return the body to a more youthful state. When you eat natural foods, you simply look and feel better. You keep the body clean at the cellular level and look radiant despite your age. Eating healthy should be part of your “beauty regimen.” 7. Thou shalt embrace healthy aging. The goal is not to stop the aging process but to embrace it. Healthy aging is staying healthy as you age, which is looking and feeling great despite your age. 8. Thou shalt commit to a lifestyle change. Losing weight permanently requires a commitment to changes . . . in your thinking, your lifestyle, your mind-set. It requires gaining knowledge and making permanent changes in your life for the better! 9. Thou shalt embrace the journey. This is a journey that will change your life; it’s not a diet but a lifestyle! Be kind and supportive to yourself. Learn to applaud yourself for the smallest accomplishment. And when you slip up sometimes, know that it is okay; it is called being human. 10. Thou shalt live, love, and laugh. Laughter is still good for the soul. Live your life with passion! Never give up on your dreams! And most important . . . love! Remember that love never fails! Now that you have experienced the power of healthy living, be sure to share your success story with others and help them to reclaim their health and vitality.

Regardless of how busy you are, it’s important to set aside a few hours for exercise. If you don’t give yourself that luxury, you will fall into the trap of being too tired to work out. This lack of energy is actually caused by lack of exercise. It’s a perpetual cycle that many people fall into, but the only way to get out of it is to start moving. You may feel that adding a few workouts to your schedule is selfish because you’re leaving your kids at home or in the gym childcare center. Your laundry might go unfolded, or your dishes may stay dirty for an extra hour that evening. Maybe on workout nights, you serve leftovers rather than a meal from scratch. I promise this is not a big deal to anyone but you. Going to the gym is not selfish. Taking that extra time during your week to nurture your body improves your quality of life. There is a huge difference between exercise obsession and healthy exercise. Three hours per week is a far cry from obsession. To be healthy, you should exercise at least three hours per week.

The hard times of my life turned me into an avid reader and researcher. They allowed me to find solutions and to share them with you now. Do you ever wonder what your life would be like if you had the body of your dreams without stressing over it? To be healthy and at your ideal body weight? Not having to suffer through exercise you don't like or being on the diet that you can't wait to end?

A growing child is presented with one of two paths, survival or development. If a child is abused, neglected, abandoned, ignored, or made to assume adult responsibilities, she must focus her attention and energy on survival. Whatever relief she gets from insuring survival, she gets to use on development. If all her energy goes toward surviving, development will get short shrift. A child whose basic physical needs are met ascends to another level of needs. A baby who gets enough sleep, food, and diaper changing also needs to be held and spoken to. He needs the stimulation of colors and sounds. A toddler who gets enough food and rest also needs to move around, to explore in safety, and to be held. A young child who gets nutritious meals and sufficient rest and exercise also needs to ask a lot of questions, to take things apart, and to explore his own body. A ten-year-old child who is safe and sufficiently fed and clothed also needs mental stimulation, an appropriate level of responsibility, social activities, skill training, interpretation of complicated events, help being safely alone, conversation, communication, and listening.

Important Personal Development Tips For Everyone Many people may appear to have it all together, but the exterior only shows just what is visible. Inside may still need development. If you are lacking confidence, self-assurance, self-discipline, willpower, and/or happiness, keep reading. This article focuses on tips to heighten your personal development and help you achieve a greater self-worth. You are about to be well on our way to a greater, more satisfied self. Learning a new skill is a great way to stretch yourself and improve the quality of your character. What's more, perfecting a hobby, technical skill or artistic form may be challenging at first, but if you master it, you will gain a sense of accomplishment, purpose and enjoyment. What's more, you add to your pool of leisure activities and make yourself a more rounded human being. A great self help tip is to try stopping yourself whenever you're thinking negative thoughts. We all have the ability to rewire our thinking patterns. By stopping yourself when you think a negative thought, you'll be more aware of your thoughts and you'll find yourself feeling much better. Personal development is hard work, so remember to recharge your personal battery. Take time to be with yourself. Exercising is an excellent way to clear your mind of the stress of day to day life, and allows you to practice self-discipline. You'll feel better about yourself and build greater endurance to get through your day! Exercising regularly is important. Regular exercise not only gets your body healthy and strong but it can also boost your self confidence. People who work out feel a sense of accomplishment afterward and thus tend to be happier afterward. Working out does not mean that you have to work out for hours in the gym. It is as easy as taking a walk. Treatment Prepare yourself for the inevitable day when someone chooses to bully you or try to put you down. There is a good chance that you certainly do not deserve this kind of treatment, but it happens to everyone. Think about how you could respond to their jabs in a rational, polite, and reasonable way that will avoid conflict but will let that person know that he or she is out of line. This will help you to rise above the hurt that always accompanies this type of negative interaction. Feeling better already? Great! Remember, even though you may appear to have it all together does not mean that you truly do. The tips previously mentioned in this article focus on helping you personally develop your inner self. Once you reach that high level of personal development, you will feel like a new person! For more detail visit opustreatment.com

Factfulness, like a healthy diet and regular exercise, can and should become part of your daily life. Start to practice it, and you will be able to replace your overdramatic worldview with a worldview based on facts. You will be able to get the world right without learning it by heart. You will make better decisions, stay alert to real dangers and possibilities, and avoid being constantly stressed about the wrong things.

Health is a net result of ALL of our thoughts, emotions, social interactions, sleep quantity and quality, hydration levels, and a lot more than just whether the cow you’re eating ate grass or corn.  In the grand scheme of things, all that dietary small stuff that the healthosphere seems obsessed with is minutiae.  Absolute minutiae.  Eating grassfed beef to be healthy is like fighting a forest fire with an eye dropper if you aren’t sleeping well, hate your life, spend most of your time doing mundane and uninspiring work, are financially stressed, never go outdoors, skip meals, and eat an inadequate amount of calories.

Exercise your mind the same as you would exercise your body. Practice healthy mental habits that will help you, empower you, and improve your perspectives. Practice them daily.

Majedah figured the best way to do this was just to say it. She lifted her adorably pointy chin, tossed her gleaming black hair over her shoulder, and looked her former boyfriend in the eye. “Kevin, just so you know, last fall I had to exercise my Constitutional right to women’s health care.” “Huh, okay. So … that’s good, right? I mean, it’s smart to get regular checkups and stay healthy.” She shook her head in frustration. “No, that’s not what I’m saying. Last fall, I exercised my choice to procure women’s health care.” “Right. … You should go to the doctor when you need to. Even women. Especially women. You should absolutely have access to health care and avail yourself of it whenever you—” “Dammit, Kevin, I had an abortion, okay?

Although the current medical approach to treating osteoporosis is quite often one dimensional—prescribing medication, calcium, and vitamin D supplements—I’ve encouraged you to take the true complexity of bone into account, using an approach that, while it may or may not include medications, always includes proper nutrition; assessment for and resolution of any gastrointestinal dysfunction; hormone balancing if needed; and exercise. I’ve asked you to maintain a healthy skepticism regarding your diagnosis and the recommendations of your doctor( s), doing a good job on your homework before agreeing to any treatment program—and always watching out for treatments (conventional or alternative) that claim to be magic bullets!