General Health

General Health Guidelines

Dietary

Two quarts of water minimum per day. Does not include teas, juices or other beverages. Drink a small amount of liquids with meals. Distilled water preferred. Soft drink substitute: 1 cup water with 1-2 teaspoons frozen juice concentrate (unsweetened).
Green leafy vegetables: daily raw or cooked, i.e., turnips, mustard, collard, and beet greens. Spinach, kale, parsley, leeks, scallions, and leaf lettuces (excluding iceberg lettuce).
Fresh or cooked vegetables: use a variety daily.
Whole grains and legumes: use daily and different varieties, i.e., brown rice, millet, oats, rye, barley, wheat, buckwheat, peas, beans, etc. It is best to sprout all beans and legumes before cooking. Be sure you keep carbohydrates at only 40% of calories.
Protein such as dairy, meat, eggs, fish, tofu at each meal. Be sure you keep protein at 30%-40% of calories.
Cultured products: 4-7 times per week, i.e., yogurt, kefir, buttermilk, miso, sauerkraut.
Fats: Avoid hydrogenated fats entirely. Use butter instead of margarine. Store fats in cool dark place. Be sure you keep fats at 30% of calories. NO FRIED FOODS, EVER!! Nuts, avocados, soft cheeses are usually good.

Exercise
One-half hour per day of exercise as intense as you can get while still keeping your mouth closed. Breathe through your nose!!

Natural Lighting

Outdoors daily
Full spectrum lights instead of fluorescent.

Rest/Relaxation
At least 7 hours of rest per night.

A Multiple Vitamin/Mineral
We strongly recommend 100% natural, stearate-free products. We prefer Thorne for multi-vitamins and American Longevity for trace minerals. Use once or twice a day. Maybe add a B-complex if you have a lot of stress in your life.

Remember, we create everything we experience.
Breathe and let breathe!


	General Health Guidelines *Dietary* Two quarts of water minimum per day. Does not include teas, juices or other beverages. Drink a small amount of liquids with meals. Distilled water preferred. Soft drink substitute: 1 cup water with 1-2 teaspoons frozen juice concentrate (unsweetened). Green leafy vegetables: daily raw or cooked, i.e., turnips, mustard, collard, and beet greens. Spinach, kale, parsley, leeks, scallions, and leaf lettuces (excluding iceberg lettuce). Fresh or cooked vegetables: use a variety daily. Whole grains and legumes: use daily and different varieties, i.e., brown rice, millet, oats, rye, barley, wheat, buckwheat, peas, beans, etc. It is best to sprout all beans and legumes before cooking. Be sure you keep carbohydrates at only 40% of calories. Protein such as dairy, meat, eggs, fish, tofu at each meal. Be sure you keep protein at 30%-40% of calories. Cultured products: 4-7 times per week, i.e., yogurt, kefir, buttermilk, miso, sauerkraut. Fats: Avoid hydrogenated fats entirely. Use butter instead of margarine. Store fats in cool dark place. Be sure you keep fats at 30% of calories. NO FRIED FOODS, EVER!! Nuts, avocados, soft cheeses are usually good. *Exercise* One-half hour per day of exercise as intense as you can get while still keeping your mouth closed. Breathe through your nose!! *Natural Lighting* Outdoors daily Full spectrum lights instead of fluorescent. *Rest/Relaxation* At least 7 hours of rest per night. *A Multiple Vitamin/Mineral* We strongly recommend 100% natural, stearate-free products. We prefer Thorne for multi-vitamins and American Longevity for trace minerals. Use once or twice a day. Maybe add a B-complex if you have a lot of stress in your life. Remember, we create everything we experience. *Breathe and let breathe!*
Minimum Daily Nutrition Requirements for Long Term Good Health: Quality Multivitamin: Tangy Tangerine (1oz/day) or Metafem, Nutrafem or AL’s Formula (4-8 capsules/day) Calcium: OsteoFx 1-2 oz daily or Cal-Mag Citramate 3-6 daily or Calcifood 1 Tablespoon daily EFA-mixture of equal parts Omega 3 & Omega 6 (2-6 grams/day) Gelatin: Glucogel 6 daily or Knox Nutrajoint 1-2 scoops daily Adequate Dietary Protein: 15-30 grams 3 times daily