101 health-tips

All Rights Reservedhttps://www.TipsToYourHealth.com
TIPS TO YOUR HEALTH
Adrian Brown © 2007 - 2019

All Rights Reserved.Adrian Brown © 2007 - 2018 https://www.TipsToYourHealth.com
Tips To Your Health
Gives You! …
101 RED Super Health Tips Benefits
Your health is your greatest wealth. Most people do not consider the
significance of this until something forces them to take corrective actions.
Living a healthy lifestyle is a personal choice that only you can make. It is
100% solely your responsibility.
I am talking to a special group now: Are you saying, "I'm too busy, I don't
have time". Therefore, you are neglecting the fundamentals of living a
healthy life. Life is all about balance. You cannot be putting tremendous
amounts of energy in one or two areas of life while neglecting others.
Healthy living incorporates all aspects of life: the physical, mental and
spiritual. You must strike a healthy balance to truly experience the benefits
of healthy living
To truly gain the benefits of living healthy requires that you pay attention to
the basics: Rest,Exercise and Diet. The amazing thing is you do not think
a thing about good health until you do not have it anymore. And believe me;
you have no idea the emotional and physical trauma that happens when an
illness takes over your life.
Follow these easy to-do tips that can explode your healthy to the sky and
turbo- charge your life to enjoy happiness and tremendous benefits.

Rest
1. Two purposes for your bed: Do not read unsettling news reports or
watch the TV news in bed. You will only increase your level of agitation. Your
bed should be use for these two things only: Sex and sleep.
2. Eliminate energetic activity a few hours before bedtime: Don’t jog
or exercise before bed. Don’t party, pine over bills or discussing the bad
economy. Instead, try to relax. Watch something mindless or funny on TV,
listen to music you like, meditate on some positive thoughts. Commit your
life to God in prayer who will give you sweet sleep.
3. Work out your plan for the next day: Before bed, remind yourself
you did everything you could. Worrying won’t change anything. Where ever
you fall short, forgive yourself and arrange how you will execute the next
day.
4. Don't drink near bedtime: Water will cause sleep fragmentation,
(waking up often to urinate). Alcohol will make you wake in the night and
fail to sink into the deeper, more restorative stages of sleep. . Instead,
drink enough water throughout the day that you can go to sleep and stay
asleep.
5. Don’t eat a heavy meal before bed: This will cause some amount of
gastrointestinal distress, which will keep you uncomfortably awake.
6. Relax your mind: If your mind is racing with worry, be prepared with a
list of relaxing things to think about. This can be visual imagery or a relaxing
memory. Do not worry about tomorrow; you have not a clue if you will wake

up to see the next day. Let tomorrow take care of the worries that it will
bring.
7. Relax your muscles: Lie on your back and starting with your toes and
moving upward, squeeze and release individual muscle groups. Breathe
deeply and slowly from your abdomen. Inhale and count to six, then exhale
to a count of ten. Put your hand on your belly, which should be rising and
falling as you breathe.
8. Make sleep a priority: A challenge we all face in modern life is too
many things to do with very little time to complete them. Most people take
time away from sleep to do things, so they’re not letting themselves get
enough sleep.
Sleep restriction has been linked to many problems including mood disorders
like depression and anxiety, increased weight, and a shorter life span.
Lack of sleep affects the body’s ability to fight infections and diseases. Just
as we have to make time for health-improving and preventative activities
like exercise and eating well, it is vitally important to ensure that you are
giving your body adequate amount of sleep.
9. How much sleep is enough?: The amount of sleep one needs varies
from person to person. Each person's body is made-up differently. Two
things that can determine the number of hours sleep you need: your age
and activity. The older you get, the less sleep you need. If you are
physically or mentally exhausted, you will need more sleep.
To determine if you have had enough sleep, when you wake up your body
should feel rested and your mind alert.

10. Identify the negative effects: The best way to figure out whether or
not you’re getting all the sleep you need is to figure out how a lack of sleep
is really affecting your life. If you don’t recognize the problems, you
probably won’t act on the cause.
Are you tired of feeling tired in the afternoon everyday? is caffeine a
necessity?, if you fall asleep within five minutes of your head hitting the
pillow, you need more sleep! These are not healthy ways to go through the
day, but we fail to recognize them as serious consequences because they
have become part of our everyday realities.
11. Adhere to the three environmental basics of good sleep: One, be
sure your room is as dark as you can get it. This may mean additional
blinds, blackout curtains or a sleeping mask. Two, your bed room must be
quiet. Additional drapes or a white noise sound equalizer may help. Three,
it's important that your bed room is cool and comfortable. The temperature
should be 68 degrees or less.
12. Put your life in order: Poor sleep is often a symptom of anxiety,
worry, obsession, guilt, unresolved anger, depression and many other
emotional and spiritual problems. Make the effort to resolve all issues or
heal the wounds that leave you tossing and turning
13. Poor sleep often results from a low serotonin level: Serotonin is a
chemical in our brain that is made naturally from proteins and it is the
chemical that gives us a sense of well-being, and regulates our emotions. A
decrease in serotonin can lead to depression and insomnia. There are
supplements such as 5HTP that may be helpful. Don't eat protein late at

Adrian Brown © 2007 - 2018 https://www.TipsToYourHealth.com All Rights Reserved.
night. It can keep you awake. Eat a light carbohydrate snack an hour or two
before bedtime.
Believe it or not, sunlight increases the production of serotonin and
endorphins in your brain which will definitely leave you feeling much better
and sleep well.
14. Blessed sunlight: If you get enough sunlight during the day, it can
help you sleep better at night. If you are exposed to natural light during the
day, it will increase your melatonin output at night. Melatonin is a natural
hormone made by our bodies. It enhances sleep and renews our
youthfulness.
15. Don't lie down after eating: After dinner, take a walk or do some type
of exercise, but remember to complete these at least 3 hours before
bedtime. Exercise too close to bedtime can be over stimulating. Early
exercise can help you relax.
16. Don't struggle to sleep: If you're struggling with sleep, don't get in
bed to watch television. If you cannot sleep, get out of the bed room and
read until you are sleepy. Do not get up and watch television because the
color and light will be too stimulating to the brain.
17. Go back to sleep if up wake up: If you awaken in the middle of the
night, do not turn on the light or look to see what time it is. Both of these
can stimulate the brain out of its sleep mode. Stay there until you fall back
to sleep. If you do not
fall back to sleep, get up, go into another room and read under a soft light
until you feel sleepy again.

18. Don't ignore comfort: It's important to have a comfortable mattress,
along with blankets and sheets that you like sleeping in, and a supportive,
comfortable pillow. While we all have different needs, having enough room
to stretch out, along with some comfortable cushioning, can help you get a
better night's sleep.
Eating Healthy is Always the Right Thing to Do
Healthy Lifestyle Pays

Exercise
19. Schedule your workouts in advance. Never skip a workout you have
scheduled, you will lose motivation. If you scheduled 30 minutes and you
can't complete it, do 10. If you scheduled 45 do 25 minutes.
20. 30 minutes a day. If you can't exercise for a complete 30 minutes,
break it down to 10 minutes sessions three times a day and make sure you
are working out at an intense level.
21. Find the right environment: Find an exercise environment you're
comfortable in. Most people do not recognize how important this is, but it is
critical to your success. You can find that comfort in your living with
rebounding exercise.
Rebounding Exercise is probably the closest you can get to
the perfect exercise! Not only is it fun, easy and safe, but just about anyone
of any age can do it. And you can do it at home while you’re watching TV or
listening to your favorite music. Best way to keep the children occupied
and healthy.
22. Ask yourself some questions: What are your fitness/weight loss
goals? Where do you want to be? How do you want to look? What is your
situation at present?
23. Recruit some help: Get yourself a workout partner who can motivate
you. Together you can motivate each other. Walk with a pedometer, your
dog or a friend.

24. Remain positive: Maintain a positive attitude and just keep on doing
it. This is not an overnight thing. Rome wasn't built in a day.
25. Make exercise a priority: Turn off the TV and move if you are not
using a rebounder. If you want to watch your favorite TV show and exercise
at the same time, you need a mini trampoline rebounding exercise kit.
26. Warm-up first: Begin every exercise with a brief warm-up and end with
a cool down session. This will help to ensure an injury free work out and
reduce muscle soreness. On your rebounder, start bouncing without your
feet leaving the canvas for five minutes.
27. Engage in positive visualization. Picture your new look in your
mind's eye, and do this often. Write down your goals and put them in an
obvious position where you will see them often.
28. Keep a record of your success: Keeping a log of your activities and
achievements is a great motivator in itself. Note the amount of time spent
on the rebounder, the distance you walk, how many sit-ups you did, how
many inches you have lost or even the size clothes you can fit into.
29. Take a breather: Now there is going to be days when you absolutely
cannot muster up any enthusiasm for that three miles jog or your regular
aerobics class. When this happen make a deal with yourself. Tell yourself
you can stop your exercising after ten minutes if you still don't feel like it.
Hard to believe, but 100% of the time, you will finish.
30. Do it for yourself: Now's the time to do something for you. Don't do it
because you feel you should. Just think of how much better you will feel if
you are exercising regularly. Think of the many benefits to your health.

31. Do it for your family: No matter what age your children are, they will
still benefit from parents that are strong and in shape. You will have the
stamina to keep up with those energetic toddlers and the sharpness of mind
to keep on top of things.
32. 2-3 days a week, strength train. Just jump higher on the rebounder,
simple. Don't be afraid of the height. Exercising on the mini trampoline is a
whole body exercise; every part of your body is stimulated to burn off
calories as energy. The increased metabolism and demand by the cells for
energy can last for many hours after you stop exercising.
33. Switch it up. Every 4-6 weeks you should change your workout routine
to avoid any plateaus. The good thing about the rebounder is you can never
be bored on it. Just follow the instruction manual or create your own style
and enjoy yourself.
If you enjoy walking, add some inclines or hills. If Tae Bo is your thing, well
try Turbo Jam. Same with strength training, try different moves to work the
same muscle group.
34. Pump up the music. When I use music with my rebounder, I burst
more sweat and burn more calories. Experts agree that when you listen to
music while exercising, you tend to match your pace to the tune. Keep the
rhythm upbeat! It's also a good idea to update your playlist weekly; new
songs will help keep you motivated.
35. Live your life! Okay, easy right? Don't make exercise the only thing you
have going on in your life. Don't miss out on enjoying yourself. Treat
yourself to a specially healthy meal. Go out and party with your friends.

Enjoy your holiday meal without stressing about the calories. Just make sure
you always choose healthy foods.
36. Walk and talk. When you're out walking for exercise, your pace
shouldn't be so tough that you're gasping for air, or so easy that you can
babble nonstop to your exercise buddy without breaking a sweat.
37. Keep yourself guessing. Workout routines are a great thing, but they
can get boring (if you are not using the mini trampoline). Instead of
hitting a treadmill everyday, take your run to the streets or use the stairs.
38. Reward your good work: There is nothing better than to have
something special to look forward to. At the end of each week, reward
yourself for your achievements. Like book yourself in for a manicure or a
pedicure, have a meal at your favorite restaurant, arrange to have a hour-
long body massage or buy yourself that DVD you've always wanted.

Diet
39. Eating healthy is a lifestyle change: Stop going on a diet! Going off
a diet. View it as a complete life style change. That way you'll never be on a
diet ever again. And there will be no diet to go off of. Did you know that it
only takes 21 days to develop a habit?. Even if you have developed a habit
of over eating or eating all the wrong foods for the last 50 years. It only
takes 21 days to change it!
40. Remove temptation. Clean out the cupboards in your kitchen and
remove any of the unhealthy food that is not part of your Challenge meal
plan. Don't let a moment of weakness be your undoing.
41. Stop comparing. Many people are guilty of comparing themselves to
fellow gym goers, which takes the focus away from your workout. (Who
hasn't scoped out that super-slim girl on the treadmill or the next-to-perfect
personal trainer?)
42. Avoid sugary snacks. Abstain from any high-fructose or high-sugar
foods about an hour before working out. This will help you avoid the sluggish
feeling that accompanies a "sugar crash." If your sweet tooth is acting up
right before a gym session, try satisfying your cravings with some fresh or
dried fruits.
43. Eat the right snacks. Have a light snack two to three hours before
your workout; this way, you'll feel satisfied at the gym and not feel starved
afterwards, preventing the post-exercise binge. Choose a snack that's a mix
of "good crabs" and protein. Half a sandwich, an apple or celery with peanut
butter are good examples of healthy pre-workout snacks.

44. Journal it. Not just your daily calorie and fitness minutes either. Since it
is more about changing your “lifestyle” journal anything you desire. Your
feelings, aspirations, your work, family and friends, and stressful things that
may cause you to overeat.
45. Eat this, or eat that? It's all about choices. That favorite fast-food joint
may have the best cheeseburger and fries, but there are better alternatives.
Try a turkey burger and baked fries. Or even better, a veggie burger.
46. Vegetables are better: Add more vegetables and less meat than called
for in stir-fries, casseroles, soups, and other recipes.
47. Wise shopping: If time is a problem purchase prepackaged salads from
the grocery store.
48. The darker the better: When possible, choose dark green salad leaves
— the darker, the more nutritious
49. Do your experiment: Experiment with unfamiliar vegetables and fruits.
Try collards, kale, z leaf lettuce, broccoflower, dandelion greens, jicama,
mango, kiwi, and lots more!
50. Reduce the bad fat: Instead of fruited yogurt, try plain nonfat or low-
fat yogurt mixed with chopped apples and cinnamon, crushed pineapple with
a drop of coconut extract, or raisins and your favorite cereal. Be creative!
51. Be creative: Prepare your own ‘fruit-sides’ easily combined fruit juice
and small chunks of fruit, pour into a paper cup, add a popsicle stick, and
freeze until firm.

52. Refreshing drink: Make a refreshing, lower-calorie beverage by mixing
fruit juice with seltzer water and crushed ice.
53. Add on more vegetables: Add more vegetables to sandwiches. Lettuce
and tomato are line, but so are cucumber rounds, diced carrots, sprouts,
green and red pepper strips, and broccoli.
54. Good Replacements: Supplement store-bought pasta sauce or dishes
like meatloaf with finely chopped veggies: fresh onions, green and red
peppers, spinach, celery, or mushrooms.
55. Soup it up: Add more beans to soups, stews, and salads, or use them in
burritos instead of beef.
56. Give tofu and other soy products a try. They are a good source of
vegetable, protein and contain phytochemicals which may reduce cancer
risk.
57. Ensure your RDA in your meals: Supplement a reduced-fat frozen
meal with a tossed salad, skim milk, and fruit for dessert to ensure
nutritional adequacy. You Recommended Daily Allowance for efficient cellular
functioning.
58. Tired of too much rice?: Take a break from rice with kasha, couscous,
bulgur, barley, wild rice, millet, and other less familiar grains. Check out
cookbooks for ideas — like couscous with chopped raisins, dried apricots,
and a few toasted almonds.
.

59. Increase your fiber intake: Boost the fiber in your favorite breakfast
cereal by sprinkling on a teaspoon or two of unprocessed bran or adding
some 100 percent bran cereal. Be sure to drink plenty of fluids when
increasing the fiber in your diet.
60. Turn your hand: Turn baked potatoes into a main dish by topping with
reduced-fat cheese and a generous helping of steamed fresh broccoli. Or lop
with a mixture of black beans, browned ground turkey breast, corn, and
salsa.
61. Don't forget the fish: Poach fish with reduced-sodium bouillon or wine
and fresh herbs. Or bake fish in foil with thinly-sliced fresh vegetables, a
small amount of olive oil, and some fresh basil.
63. Alternatives to fats: Sauté foods in broth, water, or wine instead of oil
or butter.
64. Avoid the bad fats!: Bad fats are dangerous and should be avoided.
Trans and Saturated fats can create health problems including heart disease,
weight gain, excess insulin secretion and impaired bodily function.
The most popular offenders are animal fats. The one exception is fish. All the
62. I use Apple Cider Vinegar: Experiment with a variety of flavored vinegars on salads
vinegar on a brown rice salad with chopped fresh tomatoes and balsil leaves.
or in other dishes - a splash of Braggs vinegar on greens, or some Balsamic

others are saturated fats. These include the fat from beef, chicken, pork and
lamb. These meats are perfectly healthy - when lean, but if the fat isn't
trimmed then you may consume a large amount of saturated fat.
65. Not too much dairy products: Substitute evaporated skim milk for
whipping cream in many recipes.
66. Cut the sugar: Try unsweetened applesauce for a portion of the fat in
baking, usually up to one-half. Use prune purée for part of the fat in recipes
with chocolate, as it is more compatible with the stronger flavor.
67. Alternatives abound: In many recipes, you can replace each ounce of
unsweetened chocolate with three tablespoons unsweetened cocoa powder
for the same flavor without the fat.
68. Bad fats everywhere: Much of the fat in cake comes from the frosting.
Top instead with slices of fresh fruit, fruit sauce, or a sprinkle of powdered
sugar.
69. Those innocent looking muffins and scones may be just as high in fat as
Danish and donuts. Choose bagels instead and smear with just a light layer
of reduced-fat cream cheese or jelly.
70. Get better taste: In recipes which call for fat-free cream cheese or sour
cream, consider using reduced-fat versions instead. You are likely to get
more taste and a more acceptable texture for just a few more grams of fat.
71. Replace mayonnaise on sandwiches with mustard or salsa for a fat-free
taste sensation.

72. Try broth-based soups — they are far lower in fat than cream-based
alternatives.
73. All salad bars, skip over the mayonnaise-laden salads and oily marinated
beans. Emphasize fresh greens and vegetables with fat-free or reduced-fat
dressing.
74. When eating pizza, blot the surface with a paper napkin. Order
vegetable toppings instead of extra cheese, pepperoni, or ground beef.
75. Enjoy a fat-free cookie or two, but remember that “no fat” doesn’t mean
zero calories.
76. Keep healthy, low -fat snacks on hand: flavored rice cakes, sliced
fruit, fat- free caramel popcorn, vegetable sticks with salsa, baked tortilla
chips, unsalted pretzels with mustard, fruit bars, or dried cereal.
77. To prepare guacamole that’s lower in fat, try using canned asparagus or
cooked peas instead of avocado. The result will be surprisingly similar to the
real thing.
78. Try powdered butter substitute as a low-fat alternative to butter or
margarine. It’s wonderful on pasta, potatoes, hot cereal, rice, and in recipe
where a buttery flavor is desired.
79. Eggs substitute: You can substitute two egg whites or one-fourth cup
egg substitute for each whole egg in most recipes
80. Create your own recipe: It’s okay to alter cooking directions on the
back of processed foods to control fat or salt. Use two-thirds of the

seasoning packet in a rice mix, make macaroni and cheese mix without the
butter or margarine.
81. Variety is the spice of life: Always eat a variety of foods for good
health. Cancer-fighting nutrient and phytochemicals, natural disease fighters
that come from plants, vary from food to food.
82. Too busy to cook during the week? Set aside some time on the
weekend, prepare a low-fat vegetable lasagna or vegetable bean stew that
can I refrigerated for a quick meal on busy days.
83. Preparing to dine out? When dining out, ask questions about
ingredients and preparation methods. Most restaurants will go out of their
way to make you happy.
84. Do you eat fast foods: If you eat at fast food restaurants often, choose
meals carefully to a fat and calories: consider the grilled chicken breast with
mustard (no special sauce!), a single hamburger, skim milk, a fat-free
muffin, a low-fl milkshake, or fat-free frozen yogurt.
85. Prepare a pot of turkey chili, hearty minestrone soup, or a vegetable
casserole, store in individual-size containers, and freeze. Defrost in the
micro wave for a quick supper or a nutritious lunch at work.
86. Roast a turkey breast, slice and separate the meat into portions of two
three ounces. Place portions in their own plastic zipper bags and freeze later
use in stir-fries, casseroles, and sandwiches.
87. Prepare for your flight: When traveling by air, call ahead to request a
low- fat or low-calorie meals.

88. Avoid charring or overcooking grilled foods. Remove any visible before
grilling to help eliminate flare-ups and the formation of protein carcinogens,
substances that cause cancer.
89. To avoid food-borne illness, always cook poultry and other meats
roughly.
Never cut fruits and vegetables with the same knife or on the cutting board
used for raw meat.
90. When reading food labels, always look at the serving size first. This w
you’ll know the amount of food the nutrient analysis refers to.
91. Are you over weight? If you’re trying to manage your weight, don’t
deprive yourself. Just high-fat favorites less often and in smaller portions.
Fill up on fresh fruit vegetables, and whole grains to feel more satisfied.
92. Are you eating to live? At times, people eat for reasons other than
physical hunger: for social reasons; for psychological reasons; and in
response to the smell, taste, a appearance of food. Listen to your body and
try to eat only when you're truly, physically hungry.
93. Experiment with herbs and spices as a substitute for fat — and the salt
shaker. Try rosemary with peas, dill with green beans, oregano with
zucchini, or basil with tomatoes.
94. Don't skip meals. Mornings might be kind of rough, but skipping
meals won't make anything better, especially breakfast. Your body needs the
energy to keep functioning at its best.

95. Water, water, water! Your body needs it to "cool you down". It is the
answer to everything: when you wake in the mornings, drink water
when hungry, drink water before you are thirsty, drink some water when
thirsty, drink water when tired, drink water when bored.
Keep on drinking more water, drink water when hot, drink water before and
after you go to the bathroom, drink water when you eat, drink water while
walking, drink water when angry, drink water while out to eat, drink water
96. Eat breakfast. And eat every 2-3 hours in well-balanced meals. Pre-
plan your meals so there is no room for error.
97. If it's green, it's free. Load up on green veggies all day, as much as
you like. These are typically low calorie and some even trigger weight loss.
Try foods like: asparagus, okra, green beans, Brussel sprouts, cabbage,
baby spinach, collard greens, cucumbers, lettuce, green peppers, broccoli
and much more. Also other veggies that are free: carrots, celery, onions,
cauliflower. etc. Eat raw if possible, steamed, grilled or roasted, adding
whatever seasoning you like (except salt) and a little or no oil.
98. Limit salt. We store salt in our body for various reasons, but excess
salt causes water retention and causes bloating. Keep sodium below 2,000
milligrams a day.
99. Go nuts. When you feel your stomach rumbling, reach for almonds and
other nuts. They are packed with protein and contain monosaturated fats
that help you feel fuller. Just watch out for those smoked and salted ones if
you are monitoring your sodium.
before you go to bed, drink pure water.

https://www.TipsToYourHealth.com All Rights Reserved.Adrian Brown © 2007 - 2018
100. Stop smoking, avoid using any type of tobacco product. Try not to
breathe second-hand cigarette smoke as well.
101. How do you eat? My question for you, are you eating to live, or are
you living to eat? There is a big difference! Think about it. Health Conscious
Living - http://www.health-consciousliving.com take the business of healthy
living as a matter of top priority.
Sources:
1. Caribbean Wellness & Lifestyle Magazines – April – August – 2007
2. Caribbean Wellness & Lifestyle Magazines – August – September- 2007
3. Caribbean Wellness & Lifestyle Magazines – December - March – 2008
4. The Big Book of Health Secrets by Editors of Medical Publishing.1996. P. 214-217
Are you thinking about your health?
Your Health is Your Responsibility

All Rights Reserved.Adrian Brown © 2007 2018 https://www.TipsToYourHealth.com
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