A LIMITED EDITION
Physically, there’s only one of you. Unlike material objects that we can replace once they’ve worn out or become broken, you only have one body. That is why it is so important to take care of yourself by eating healthy food, exercising, and getting enough rest as well as recreation.

WATER
Always start your day with some water. Your body often gets dehydrated in the night. Not having enough water every day can cause you to eat more than you need to. When the body is dehydrated, it thinks it is hungrier than it is. Soda doesn’t count, that’s mostly sugar and empty calories. Coffee doesn't count either, that's mostly caffeine. Water is best.

EAT WATER RICH FOOD
Eating "water rich" food is also very important. Your body is made up of mostly fluids that need to be replenished. Fruits and vegetables are great sources of water rich foods. Having a salad or fruit with your meal is a great way to ensure that you are having enough water rich foods.

DON'T SKIP BREAKFAST
For many people, they skip breakfast, because they are always in a rush. But what do you do when your car is getting low on gas? You fill it up immediately, or soon it won’t run! Similarly you shouldn’t expect your body to function well without being fueled daily. So even if you're in a rush, don't skip breakfast. A piece of toast is better than nothing. Skipping meals can actually slow down your metabolism, causing you to store calories rather than burning them. Or in other words, you gain weight even though you're skipping meals.

DON’T DIET OR SKIP MEALS
Even if you’re overweight, it is not good for you to diet or to skip meals. Often people who eat one or two meals a day actually gain weight. Why? Because the body thinks it is starving, so it burns fewer calories because it is in a survival mode. Actually eating 3 meals a day will help your body's metabolism return to its highest calorie burning ability. So don’t diet. Just learn to eat healthily three times a day, and you’ll discover your body’s best and healthiest weight. Truthfully the best thing you can do if you feel like you need to diet is to limit your portions and to have a salad at lunch and dinner along with your main meal.

HAVE A SALAD AT LEAST TWICE A DAY
If you rarely get to eat salad at lunch because you're at work, buy a bag of salad greens & put it in your office refrigerator. You could also bring an entire head of romaine lettuce or head lettuce along with your favorite dressing. Having a salad with your typical lunch will do wonders for you.

MILK & CALCIUM
While milk seems to be an ideal calcium source for most kids, some tend to have more allergies with milk. Soy is an excellent alternative. Also, women in particular need a lot of calcium to prevent osteoporosis. But soy tends to be better for adults than milk. Again, adults who continue to drink milk often develop increased allergies and colds.

EAT HEALTHY FOOD
Everything that we eat affects us in one way or another. If kids were left to their own choosing, they would be eating only Fries, Pop Tarts, Candy, and Chips. But hopefully with parental help and guidance, they are given healthy things to eat like chicken, fish, apples, oranges, broccoli, and lettuce to fuel them throughout the day.

TREATS & DESSERTS
If you’re able to limit the treats and desserts to once or twice a week, that is most ideal. But in anycase, make sure you’ve eaten a healthy meal first, so you are not eating enough chocolate or chips to make or replace your meal.

To some, eating sweets before bed can affect the peacefulness of their sleep. You may find that kids (in particular) are very sugar sensitive. It may be better to let them have a bowl of ice cream when they come home from school, rather than before bed. Kids and adults alike who eat a lot of sweets before bed often have bad dreams, because the body is so full of sugar.

After eating candy or cookies, one of the big problems is tooth decay. Even the best tooth brusher has a difficult time getting teeth clean after eating a couple of Oreos. While brushing is important, eating a handful of cheerios or a slice of apple will help get out a lot of gooey candy and cookie crumbs. So after the kids eat a treat, give them some cheerios or an apple. But of course if you're at home, teach them to brush their teeth after they eat their snacks, and you'll save a lot of money when you take them to the dentist. Brushing 3 times a day is a good habit to healthy teeth. Oh, and don't forget to floss at least once a day before bed. Flossing removes food which is trapped inbetween your teeth, and helps promote healthy gums. If you haven't flossed in awhile, your gums will probably bleed. Don't worry, as you floss daily, the bleeding will stop.

SIMPLE MENU IDEAS

The following are some great ideas for healthy and tasty eating habits for everyone to enjoy!

BREAKFAST IDEAS
Always have a glass of water with every meal.

A cup of milk is also good to get your calcium.

See Below for breakfast ideas:
Oatmeal with Raisins is probably the healthiest breakfast to have. Cream of Wheat is also good, but not as filling as Oatmeal.

Have an Egg at least 2 times a week. Many women don't get enough protein in their diet. It has been found that not having enough protein can cause you to have more wrinkles. (Try this: Cook a scrambled egg with a dash of milk, a generous pinch of Shredded Parmesian Cheese, a squirt of Italian dressing, ground pepper, and garlic salt) This is great over some rice or on toast.

A MORNING SNACK
1/2 of a Papaya, 1/2 of an apple or other fruit

Fruit smoothies are also a wonderful way of making sure you get your daily fruits and vegetables. Try this: Mix in a blender to make a Peach Smoothie:

6 frozen peaches

1 piece of frozen brocolli (the stem is best)

1 small piece of frozen spinage

1 Tablespoon of Frozen orange juice (with Calcium is less tart)

1/4 of a banana (Cut the rest of the banana up and save it for another day in a ziplock bag in the freezer. The banana will brown in the freezer, but will taste just fine in your smoothie).

Add water to cover fruit

Blend well. (Add water to desired thickness).

You can also add Strawberries if you like.

LUNCH IDEAS
Always have a glass of water with every meal.

A cup of milk is also good to get your calcium.

See Below for lunch ideas:

Tasty Turkey Sandwich
Start with a slice of toasted Wheat or Rye bread. Then stack it with a slice of turkey, a kosher dill pickle, tomato, cilantro, and then use a big piece of head lettuce for the top layer. It's very good!

Tortilla
Put the following layers on one side of a flour tortilla: A small amount of Sour Cream, shredded cheddar cheese, diced tomatoes, olives, cilantro, and pieces of chicken or beef. Fold in half and Cook in a pan until it is crisp on both sides. (add pieces of feta cheese for another tasty flavor)

Tortilla Wrap

Tortilla's make great sandwiches. Try spreading a light layer of sour cream down the middle of your tortilla. Add two slices of turkey (also down the middle), add slices of tomato, lettuce, and some pepper. Now roll up and hold it together with a clean rubber band. Kids love it!

Try experimenting with different sandwich fillings.

Spendid Salad
Soft Red leaf lettuce, Diced tomato, cilantro, and a handful of frozen grapes, with your favorite dressing (Try italian).

DINNER
Always have a glass of water with every meal.

A cup of milk is also good to get your calcium.

It is always important to have 3 things with every meal: Salad, Protein, and Carbohydrates. Your salad should cover half your plate. Your protein should be about the size of your fist. And your carbohydrates should cover about 1/4 of your plate. This triple combination will help you get the balanced nutrician that your body needs.

See Below for Dinner ideas:

You should eat Fresh Fish at least once a week. Everytime you buy groceries, would make a great night for fresh fish. Salmon, Talapia, Flounder, and other fishes are often sold in bags which contain individually wrapped frozen pieces. This would make for another easy way to have fresh fish always available.

Chicken and Beef are good second choices.


Good Carbohydrates: Potato, or Pasta, Rice (Don't forget the brown rice: I often make a mix of white and brown, and add some rice pilaf for a healthy rice mix)


Salad: Stay away from Head lettuce. It has been found to have little nutricianal value, compared to the other lettuces. Romaine is excellent, as well as Green Leafy lettuces, and Chinese cabbage make great salads. Yes, you can eat chinese cabbage raw just like you do with other lettuce, but you can cook it if you'd like to.

Caesar salad is a great favorite: Cut up some Romaine Lettuce, add some Caesar dressing, sprinkled with real shredded parmesian cheese, garlic croutons, freshly ground pepper and a squeeze of lemon. Enjoy. The lemon makes it taste very fresh.


Fruit: Fruit makes a great dessert, and can help you if you have cravings for something sweet.

FRUIT SNACKS
You can have fruit with your meal, or have it as a snack. You could have an Apple, Orange, Peach, Plum, etc. If you have a hard time having fresh fruit available to eat every day, try freezing some fresh Grapes. Then when it's time to eat, you can just grab a handful to add to your meal. It's great on salads!


DEEP BREATHING INCREASES ENERGY AND IMPROVES HEALTH
A very simple thing you can do to improve your health and vitality is to breathe deeply for 1-2 minutes a day. This is a great way to start and end your regular exercise routine. Another good time is early in the morning during a nice morning stroll, or even just before bed. It’s actually a good way to drift off to sleep. As you breath, sit (or stand) and bend from side to side, it will help you to get rid of the old air, and bring in the new air. If you’ve never tried this before, you should try it. It actually makes a difference!

EXERCISING BRINGS ENERGY
Remember, no fancy exercise equipment is going to do wonders with your body until you get in a habit of doing some sort of exercise on your own. Do some stretching, and go for a walk for starters. If you can't leave your home due to bad weather, try running in place. If you don’t like to count how many bends and twists you are doing, get yourself a minute timer (you could use your watch), and tell yourself you are going to exercise for at least 5 minutes a day. Set the timer for one minute at a time, and start exercising. When the timer beeps, go to the next exercise. (This is great, if you don’t like to count how many repetitions you do.) More often than not, you’ll feel so much better after just 5 minutes of exercise that you’ll exercise a little longer. But even if you don’t, 5 minutes a day is helping you establish a great new routine to help you become healthier. This is a great way to start. After all, if you start off by promising yourself that you only have to exercise five minutes each day, it will help you to establish a routine that you can be successful at. And most likely, you’ll exercise for longer than 5 minutes, but don’t make your goals too high to begin with, or you’ll sabotage yourself. At this point it is more important for you to get into a habit of making time to exercise. If you use the one-minute timer technique, you’ll find it is easy to get in 5-10 minutes of stretching and strengthening exercises. Then to finish, run in place for 5 or so minutes to start. After a month, increase it to 10 minutes, then 15. Ideally, 20 minutes is what you want to work up to for great aerobic exercise for your heart.

TAKING CARE OF YOUR TEETH WILL IMPROVE YOUR HEALTH

USE GOOD TOOTHPASTE

Get some toothpaste with baking soda in it. You can even boost your favorite toothpaste with a sprinkle of real baking soda. This will make a big difference. Coffee stains your teeth and isn't healthy for you, so don't drink it. Blue berries stain, but are good for you, so when you eat them, brush your teeth right away. Don't forget to brush your tongue. Brushing your tongue will keep your breath fresh.

FLOSSING
There is a real connection between your physical health, and the health of your teeth. Perhaps it just reflects how we take care of the rest of our body. One of the best things you can do for your physical health is to floss daily before brushing your teeth. (Don't be surprised if your gums bleed for a while, because they are not used to it. But in time, it will actually make your gums stronger and healthier.)

USE AN ELECTRIC TOOTHBRUSH
Another great thing you can do to improve your health is to get yourself an electric toothbrush. At first it may seem like an expensive investment, but once you make the change over, you'll wonder how you lived without it. Your teeth will feel extremely smooth and clean. (Remember that as you use the electric toothbrush, move it along your teeth slowly. Let it do its job, and your teeth and gums will thank you.

TOWEL DRY YOUR TEETH Another thing that works, is to wipe the surfaces of your teeth with a towel after you're done brushing. This can help to take plaque off the surface, and make your teeth feel smooth and clean.

GARGLE TO YOUR HEALTH
Another thing you might try after you brush your teeth is to gargle with the remaining toothpaste in your mouth, adding water as needed. This may seem like a small thing, but it will also improve your health. Gargling with regular mouth washes are fine also.

GARGLE IN THE SHOWER
An even better place to gargle, is in the shower. Let warm water spray into your mouth at the back of your throat. This will help to wash off an mucus (in the event of an on coming cold).

GET ENOUGH REST
In a time of busy and full schedules, getting enough rest is a tricky one. Ideally 6-8 hours is best. Try to go to bed and wake up at the same time every day. This will help your body get into its best habit. If you’re like most people who end up going to bed late, if you can, take a short nap when you get home (anywhere from 5-20 minutes or more if you’re able to), and you’ll feel a lot better.

RECREATION WILL CLEAR YOUR HEAD
In a world of technology, we spend most of our days indoors. Going outside for a breath of fresh air and for some healthy vitamin D from the sun will do wonders to clear your head. This can be a nice quiet time to get "recentered." Let Saturdays be a day to spend time with your family. Go to the park, the beach or to the lake. You will find that it will be great for your entire family to just be together without being absorbed in what’s on TV, the internet, or other electronic "games." Get "unplugged," and you'll have better balance in your life.

 

RID YOUR LIFE OF ALL ADDICTIONS
Smoking, drinking, drugs, pornography, and masturbation are all things, which are addictions, meaning that once you start, it’s hard to stop. If you haven’t started, decide today that you won’t start. It’s not something that you can “try,” and NOT get addicted to. That’s why they are called addictions. Usually addictions enter your life, as you try to escape the "pain" of life. In the moment as you puff that cigarette, or take that drink, it helps you to relax, but in reality it is just a temporary illusion. Many people can’t even function before they have a cup of coffee in the morning, or that cigarette at break, or that beer after work, or that glass of wine before bed. Most people who smoke are trying to quit. Alcohol is the culprit of drunk driving, and one of the causes of broken families. Societal values have slowly become more aware of such problems, with such campaigns at school as "Just Say No" to Drugs. Basically if you have never tried any of these vices, don’t start. Most people who do start wish they never tried it and are trying to quit. If you already have a problem with one or more of these addictions, you are not alone. Depending on how long you have had the problem, it may take longer to conquer. But then again, there are some people who finally realize that they don’t want to die early, or to rob their family and friends from their best self. So ultimately you need to want to stop. Otherwise if you are doing it for someone else, it would be far too easy to slip back into it. But if you decide that you’ve puffed that last cigarette, because you value your lungs and your life, then it will give you the leverage to make real changes in your life. Once you are determined to change, ask God to help you to be strong, and come up with a plan with what you are going to do when you feel weak. Decide on what kind of activity you will turn to. If you’re able to, get yourself a friend that you can turn to for support when you feel week. Call them up to get encouraging support. If you’re used to holding cigarettes, get yourself a pencil to hold, and enjoy deep breathing (without the cigarette), it’ll change your life! Another addiction that is becoming a common problem is pornography & physically stimulating yourself sexually. The Internet has brought pornography into the home and made it easily accessable. Kids run into it by accident, as they search for kid's games to play. Sexual innuendos are prominent on most TV shows, and sex scenes are now a common place in PG movies. It can be hard to discern as to where you are going to draw the line sometimes. It seems like parents take better care to turn the channel when kids are around than when they are alone. Basically, you always need to be aware of what you’re watching. Pornography or watching an explicit sex scene is not a healthy practice for kids or adults. It tricks the mind, and deceives the soul. Your mind is a powerful thing. If you allow yourself to dwell on such images and thoughts, it will slowly and carefully lead you to forbidden paths of destruction. If you are caught in the snares of pornography or self-stimulation, you need to approach it as if you were an alcoholic. First you must decide that you want to change, that you must change, or you will live a lie. Again, ask God to help you to get through each day a little stronger. Try to find someone you can turn to to talk to when you feel weak. Plan ahead what you are going to do when you feel weak. Keep yourself busy in doing good things. If you have a lot of time on your hands, you’ll be in trouble. Take on a new hobby. Ridding your life from all addictions means that you are in control of yourself. You CAN rid yourself of these addictions. And remember, it is a process. So don't give up. Make a plan for you to succeed and be strong today!

FASTING WILL MAKE YOU STRONGER & HEALTHIER
Even though it is not healthy to skip meals as a daily habit, it IS HEALTHY to go without food for one day, once a month. Doctors have found that fasting helps to clean out the colon, and actually improves your health. In the scriptures, prayer and fasting is used in conjunction one with another. It is important to understand that fasting is not the same as starving. True fasting means that you start out by having a prayer to ask God to help you to be able to fast. Let him know that you trust him, and that you know that he will sustain you as you fast. You still may get hungry, but you will be able to fast easier if you have a purpose to your fast. Maybe you have a particular problem that you are trying to solve or that you are struggling with. Maybe someone that you love is struggling. You can fast on their behalf. Fasting together as a family can also help families unite in a common good, trusting in God that he will sustain and help them. Usually fasting 2 meals is best. (Many people miss one meal from being too busy. This doesn’t count as fasting. Remember to fast is not to merely miss a meal. To fast means to pray to God with a purpose, and to trust in God that he will take care of you.
Things you can do during your fast to help you get through your hunger are to "feast upon the scriptures" (this means to read and ponder over what you have read in the Bible), and to help other people by doing simple acts of service. This will get your mind off your hunger.
Ideally, a fast is completed by having a prayer before you end your fast. Thank God for sustaining you. After your fast is completed and you’ve eaten, it is good to give to someone who is in need, either with money or actual food. (This would be the amount that you would have saved from your fast, or the cost of two meals.) If you fast in this way, you will find that you will become more grateful for what you have, and to share with those who don’t have sufficient for their needs. This can be done monetarily in church fasting donations or by sharing food to the hungry.