The Safe Way To Getting Healthy and Staying Healthy Free E-book

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The Safe Way To Getting Healthy And Staying Healthy More than any other time in
history, people are all vying to have the best, healthiest body possible. The health and
fitness industries are making billions of dollars every year on herbal supplements,
fitness equipment, gyms, and special diets. If you watch TV or read magazines, there is
always some intriguing commercial asking for money to help you get into shape.
While many of these options are good and healthy, others you should stay as far away
from as possible. Recently, a professional baseball player died at the age of 23. In his
locker, a bottle was discovered containing Ephedrine. The FDA just issued a warning
that people need to heed.

Now that you have made a commitment to take care of your body, both internal and
external, it is critical to your overall health that you do it the right way. Here are some
tips for both health and fitness that will help you lose weight, discover ways to maintain
a better healthy lifestyle, and be in the best shape of your life – all the smart way!
Today I’m going to give you 70 of the best tips I have found to getting healthy and
staying healthy.

Please note that I am not a doctor. You should always consult your doctor before
making any decisions related to your health!

Finally you can get lifetime advertising for just pennies on the dollar that will actually get

The Safe Way To Getting Healthy And Staying Healthy I’m going to split this up into
two sections. The first one will be tips on exercise and the second one will be tips on
health. Let’s get started so you can “get healthy and STAY healthy”!


Get Healthy By Exercising and Stay Healthy By Exercising!

• Instead of just opening the back door to let the dogs out, put them on a leash and
go for a nice walk. They will appreciate the new scenery and you are doing
yourself a great justice.

• Instead of eating a heavy lunch, put together something light and easy and go for
a walk. You can sip on a protein drink or snack on fruit while enjoying a nice brisk
walk before heading back to the office. You will feel refreshed and more
invigorated for your afternoon tasks.

• Get some exercise by joining a bowling league. You can find a league for just
about every level of bowler as well as any day and time of the week. This is a
great way to get out and have some fun while also exercising. Yes, bowling does
count as exercising.

• This is a new term coined by researchers from the United States relating to ways

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in which to get the brain activated with its own biochemical pathways. The goal is
to have the brain strengthened and energetic. Positive thinking has long been
proven to help with illness and disease so the theory is that an energetic mind is
also good for fitness.

• As a way to improve your fitness in a speedy manner and lose weight, try interval
training. This means that you where your workout intensity varies. This is
beneficial to your workout and fights workout boredom

• You might wonder what breathing has to do with fitness and the truth is it has a
lot to do with it. When exercising, there is a proper way to breath that The Safe
Way to Getting Healthy and Staying Healthy will help you with the appropriate
amount of oxygen into the system but will also help you with endurance. For
example, marathon runners will tell you that they use a rhythm when running that
allows them to runner longer and healthier than normal breathing.

• Aerobic exercise can actually be beneficial for people with diabetes. This
exercise increases the insulin sensitivity and when combined with good eating,
can help restore a normal glucose metabolism. Before starting into a workout
program, you need to see your doctor first to determine if there are any risks for
coronary artery disease and that your blood glucose control is appropriate for
exercise. Once cleared, you will feel better and see for you the benefits
associated with exercise.

• Okay, the scenario is that you have made your New Year’s resolution and are
determined to get into shape. Too embarrassed to head to the gym just yet, you
make the decision to purchase some equipment such as a Nordic Trac or
treadmill to get in better shape before being seen in public. While that is a
common occurrence, it is important to make sure you buy the right equipment
and equipment in good working order. Many people will sell equipment at a huge
discount in the local paper, making the buy look too good to pass up. However,
while most are honest sales, some are selling the equipment because it does not
work or something is wrong with it. This could lead to further injury so when
buying from a private party, bring someone with you who knows about workout
equipment or contact the maker of that particular piece of equipment and ask
them what to look for to ensure you are buying a good piece of equipment.

• When trying to get into shape, it is important to have family and friends in
support. This means they need to respect your goals and not offer you wrong
foods, or try to pull you away from your exercise program. Explain to them how
important this is to you and that you need their encouragement.

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• When you have completed your exercise regimen, instead of eating
carbohydrates, grab some fresh fruit or water. The reason is that for a minimum
of an hour after exercise, the body is still breaking down fat. You need to allow
the body to finish doing its job.

• The Safe Way to Getting Healthy and Staying Healthy Set a goal for yourself,
perhaps four to six weeks. By breaking up your time into workable chunks of time
instead of looking out an entire year, you will have a much easier time meeting
your goals and staying on track as well as encouraged.

• If you are on scheduled prescription medication, you should know that some
drugs could have a negative affect if mixed with exercise. Some can cause the
heart to work too hard or you might not sweat as needed, to mention a few. If you
are taking medication, before you start any exercise program, consult with your
physician to ensure there are no harmful effects.

• Often when trying to get in shape, it seems like you are working hard and
sweating, but getting nowhere. In actuality, things are happening, just not yet
seen. Keep track of two things in particular. First, track your measurements. You
will probably be surprised within only a few weeks at the progress made. Second,
track your routines so you can determine what is working for you and what is not
as successful.

• Do not think that just because you are pregnant means you have to stop
exercising, unless you have special needs. Before you exercise during
pregnancy, always check with your doctor first. Once you get permission to
proceed, you will find that leg extensions, standing curls, and other exercises can
be done with ease. If you are not sure what you can and cannot do, ask your
doctor for recommendations.

• Exercising outdoors can be refreshing and fun but it can also cause problems if
you do not follow some simple rules. Make sure you are drinking enough water,
about 16 ounces every 30 minutes, before, during, and after exercise. Some
sports drinks such as PowerAid and GatorAid have special ingredients that help
replenish fluids to prevent dehydration.

• If you are actively involved in a workout regimen but you are getting ready to go
on vacation for two weeks or have an extra heavy workload for your job over the
next couple of weeks, instead of just stopping your routine completely during that
time, just cut back. Even reducing your workout by

• The Safe Way to Getting Healthy and Staying Healthy 50% will give you the
break you need but also make it much easier to get back to full speed than if you
just stopped altogether.

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• Before any workout, always warm up. If you are a runner, before you go out for
your actual run, take two to five minutes to jog in place to prepare. You will find
that you have a better run.
• Listen to your body. If you find that you are dragging, eat the right foods that will
give your body the energy needed and are healthy. Examples of these foods
include carrots, rice cakes, breakfast cereals, bananas, and potatoes.
• Instead of taking an injury through rehabilitation after it is an injury, why not rehab
before. You can actually take preventative measures before you indulge in a
sport or activity by ensuring you stretch properly. This will help strengthen as well
as stretch muscles, which in turn, helps reduce unnecessary injuries.

• Getting to the gym is a great way to get fit. However, there are other benefits to
going to the gym. You will have the opportunity to expand your social ring by
making new friends, all working to get fit just like you. This will provide needed
encouragement, which in turn helps you to stay motivated.

• Having firm arms is something that many people focus on when exercising. For
an Overhead Triceps Press, standing on the floor with your feet about two feet
apart, knees slightly bent, you will extend your arms over your head. Keep your
elbows locked and then very slowly lower your hands behind your head. You
want to do this with some type of weight, but small weights like one to five
pounds. If you do not have weights of your own, you can hold a one-pound of
vegetables, which will work perfectly.

• Tennis is not only a fun sport, but also a great way to exercise. You do not have
to be a Venice Williams to play; in fact, you do not even have to be

• The Safe Way to Getting Healthy and Staying Healthy good. Just running
after the ball alone will help get you into shape. This is a great way to strengthen
your cardiovascular system and lose weight. You can find tennis courts in just
about every city and if you would like to play but have no idea how, lessons are
reasonable.

• When you ask many adults when the last time they rode a bike is, they cannot
answer. Although bicycling is a favorite pastime, many adults do not take
advantage of this great option for exercise. Not only does bike riding exercise the
body and build a stronger cardiovascular system, it allows you to get out and
enjoy nature, fresh air, and see new sites.

• While you may not end up with a washboard stomach, you can do some things to
get your abdomen in better shape. Crunches have long been a favorite for many
athletes for the very reason that they work. Lying on your back with knees bent,
keeping feet flat on the floor, cross your hands across your chest and then curl

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your torso, rolling from your sternum toward your hips. Do this slowly and start
out with a set of ten crunches in three reps. In other words, do ten crunches, wait
a minute, do ten more, wait a minute, and then do the final ten. As you get
accustomed to these, you can increase both the number of sets and reps.


• The Safe Way to Getting Healthy and Staying Healthy 25. Before you get too
excited, understand that when you eat, it is not how much you eat, but what you
eat. If you find that getting fit and eating less food is too hard, add more of the
right food into your diet. Great options include an orange, hard-boiled egg, small
broiled chicken breast, and fresh vegetables such as carrots, celery sticks. If you
have a craving for something sweet, many delicious options are available such
as Weight Watchers cheesecake or Chocolate Éclairs. Getting fit does not mean
total deprivation.

• If you live in a geographical area, where you have the luxury of sandy beaches,
and if you are in the process of rehabilitating your knees, ankles, and even some
injuries to the back, you should avoid running in the sand during this time. The
reason is that running on sand actually produces greater force on the joints.

• If you have asthma and love to exercise, it is important to keep your inhaler with
you. However, if for some reason you forget, remember that caffeine can provide
temporary relieve of bronchial constriction. If you do not have asthma but after
years of running, you develop breathing problems, you could be suffering from
“Exercise Induced Asthma”, which should be mentioned to your physician.

• Try to envision how great you will look and feel once you get in shape. If you can,
find a picture of someone that has the same body type and pin it up where you
can look at it every day to help you see the same results you too can reach with
hard work and time.

• Certain foods provide specific benefits for people who workout. If you need quick
energy or planning to run a 4K or 10K and need to accelerate your metabolism,
bread, grain-based food, sugar, and honey are great choices. If your goal is to
burn fat, you should eat peas, oat bran, pasta, rice, beans, lentils, and soya
beans.

• While you are only as old as you feel, keep in mind that young people can very
easily leap over an obstacle in the garage or take a nice jog through

• The Safe Way to Getting Healthy and Staying Healthy the neighborhood with
no problem. However, as people age, it is crucial to stay fit and healthy and pay
attention to your age. Something that might have been easy for you when you

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were young may now cause injury or illness. If you find you can no longer
perform one activity, do not be discouraged; just substitute one activity for
another.

• Accept the fact that everyone’s body is built different and when God created you,
He did not make a mistake. When you see the models and Hollywood stars on
the cover of those glamour magazines, keep in mind that every one of those
photographs have been airbrushed, meaning they really do not look like that.
While they make look fantastic either way, you are not those people - you are
you! Always love yourself for who you are inside. As long as you are eating right,
exercising, and doing the best for yourself, then you should be happy. You may
never reach that model appearance and to be honest, you do not want to. Do the
best you can and love the inside beauty more than the outside beauty!

• Just as warming up for exercise is important, cooling down after exercise is just
as important. Once you have completed your workout, take five to 10 minutes to
walk, or stretch to allow your body to cool down. This is very important for the
muscles and joints and for the heart and lung.
• Both jogging and walking are GREAT ways to get fit. Not only do they tone the
muscles, relieve stress, create a healthier heart, and improve lung capability,
they make you look wonderful, which in turns helps you get excited about doing
other exercise for fitness.

• Swimming is an excellent way to get into and stay in shape. If you do not own a
pool, many high schools have aquatic centers, or there is always the YWCA or
YMCA, or your local gym. Many offer water aerobic classes that will help you
tighten your body, lose weight, and get a good overall workout.

• Squats are excellent for gluts, hamstrings, quads, and calves. With your feet
standing firm and spread apart about two feet, bend your knees slightly. Then,
very smoothly, you will squat toward the floor without going

The Safe Way to Getting Healthy and Staying Healthy Get Healthy and
Stay Healthy!

• It is crucial that you have regular checkups, which could include mammograms,
pap smears, checks for colon cancer, EKGs, etc. Many times, a regular checkup
could have caught something earlier on, actually saving a life. If you do not feel
good, have your doctor check things out. If you are due for your annual
mammogram, have it done. You could possibly be saving your own life.

• If you know that you are not feeling “right” but the doctor tells you everything is
fine, listen to your body. There is nothing wrong with getting a second opinion. If

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you are not comfortable with the doctor’s advice, get another exam. In addition, if
you go to a doctor who tells you that what you feel is in your head, or you are
crazy, get out of there immediately. You know your body better than anyone does
and you need a doctor that believes in you and offers the right kind of support
and encouragement.

Get into a habit of reading the labels on Less than 0.5 grams of fat per
food. While they may have messages
serving, with no added fat or oil
such as “Low Fat” or “Reduced Calorie”
written all over the front of the package
or can, when you read the label and
understand what you are looking for,
you will probably be surprised.
Regardless of what the claim may be,
the label may tell another story. The
FDA provides these important
guidelines, therefore, should be what
you look for. If the message and label
do not jive, move on to a different
product. Fat-Free
Low fat
3 grams or less of fat per serving
Less fat
25% or less fat than the
comparison food
Saturated Fat Free
Less than 0.5 grams of saturated
fat and 0.5 grams of trans-fatty
acids per serving
Cholesterol-Free
Less than 2 mg cholesterol per
serving, and 2 grams or less
saturated fat per serving
Low Cholesterol
20 mg or less cholesterol per
serving and 2 grams or less
saturated fat per serving

The Safe Way To Getting Healthy
At least 25% fewer calories per
And Staying Healthy Reduced
serving than the comparison food
Calorie
Low Calorie
40 calories or less per serving
Extra Lean
Less than 5 grams of fat, 2 grams
of saturated fat, and 95 mg of
cholesterol per (100 gram) serving
of meat, poultry or seafood
Lean
Less than 10 grams of fat, 4.5 g of
saturated fat, and 95 mg of

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cholesterol per (100 gram) serving
of meat, poultry or seafood
Light (fat)
50% or less of the fat than in the
comparison food (ex: 50% less fat
than our regular cheese)
Light (calories)
1/3 fewer calories than the
comparison food
High-Fiber
5 grams or more fiber per serving
Sugar-Free
Less than 0.5 grams of sugar per
serving
Sodium-Free or Salt-Free
Less than 5 mg of sodium per
serving
Low Sodium
140 mg or less per serving
Very Low Sodium
35 mg or less per serving

• The Safe Way to Getting Healthy And Staying Healthy 4. When you think
about losing weight, more importantly than weight is the amount of fat you are
carrying around. This fat is measured with what is called Body Mass Index, or
BMI. For women, if you are fit, your percent of body fat should range from 21% to
31%. If you are in incredible shape, that could be as low as 10%. For men, fit
should be between 14% and 25%, and excellent shape, as low as 2%.

• To calculate your body fat, write down how much you weigh (be honest – no one
will see this but you). Multiply your weight by 703. Next, write down your height,
in inches. Multiply by that same number. Then you will divide your weight number
by your height number. That is your BMI. For example, if your weight were 150
pounds x 703, your weight answer would be 105,450. If your height is 5’4”, that
would be 64 inches x 64 for a total of 4,096. Taking the 105,450 divided by
4,096, you come out with a BMI of 25.7.

• A great way to maintain a healthy cardiovascular system is by adding flaxseed to
your daily diet. Flaxseed actually contains what is called alpha-linolenic acid,
which is a fatty acid essential in controlling blood pressure. They have a benefit
of helping with digestion; just make sure the flaxseed is crushed for easier
consumption and absorption.

• Most people know that sunscreen is important for shoulders, backs, legs, and
arms when out in the sun but there are other parts of the body that are often
overlooked. When enjoying the beautiful sun, be sure to use sunscreen on your
ears, slips, and even the tops of your feet as well!

• Make sure you conduct regular breast examines. This can quickly and painlessly
be done during your shower or lying down when going to bed. Contact your

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primary physician or gynecologist for a free pamphlet showing the proper way
this is done. Taking proactive steps could save your life.

• Caffeine can dehydrate your body so try to remove it from your daily intake. This
may require some weaning, but when done, you will feel better. If you feel that
you need something, instead of grabbing a cub of caffeinated coffee or soda, try
drinking herbal tea.

• The Safe Way to Getting Healthy and Staying Healthy 9. Whole wheat is
actually better for you. It offers more fiber, which helps reduce the risk of heart
disease, stroke, cancer, diverticulosis, diabetes to name a few. When possible,
set aside the white flour


• and bread and reach for products that are made from oats, barley, buckwheat,
bulgur, rye, brown rice, millet, and wheat.

• If you are not sure what your family history is in relation to health, now is a good
time to find out. This can be especially true if you are adopted or disconnected
from immediately family members. There might be certain types of cancer,
diabetes, asthma, or other illnesses that you could get a jump on if you knew
they were prevalent in your family. Once you discover any risks, talk with your
physician for recommendations.

• If you are like any other person on the face of the planet, you have cravings for
sweet foods. To help with these cravings, you can use Normoglycaemia to help
normalize your blood glucose levels. This supplement is very rich in magnesium,
B Vitamins, and Chromium and has been proven successful for many years.

• When you finish with your bath or shower, you can actually help your body’s
circulation and improvement in which lymph glands drain, all by the way that you
towel off your body. Very simply, when drying your arms and legs as well as
torso, always towel away toward the groin for your legs and toward your armpits
for the arms and torso. This might sound funny, but studies have shown this
works.

• If you suffer from asthma, you already know that some sports should be avoided,
depending on the severity. If you have trouble on a daily basis and love sports,
be encouraged to know that some sports are asthma-friendly and in fact, can be
helpful in that they help make the lungs stronger. These sports include
swimming, cycling, and fishing, walking, and canoeing. Again, check with your
physician before getting involved with any sport if you have a health condition.

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