Your Health Report Part 3: The Overflowing Glass - EMPTY YOURS FOR BETTER HEALTH

In part one and two of this series on your health and the concept of the overflowing glass we have looked at what may cause your glass (health) to overflow and signs and symptoms. In Part three we will be taking a look into 10 simple steps that you can make over the next month to help empty out our glass and improve your health profile.

 1. Start every day with a fresh lemon or lime squeezed into luke warm water: Lemon and limes are great for cleansing the liver, plus helping to put our bodies into an Alkaline state (great for general health, disease prevention and also assisting weight loss)

2. Try the Charles Poliquin Meat and Nuts breakfast plan for a month: This will help you greatly - Especially if you have weight to lose, suffer from high blood sugar, type 2 diabetic or weight control related issues, if you have low energy levels or you are trying to get JACKED!
http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/270/The_Meat_and_Nut_Breakfast.aspx

3. Commit to 5 hours of meaningful exercise every week. Weight training + Interval cardiovascular training are always your best picks to increase metabolism, lean body mass and decrease fat mass plus improve your cardiovascular profile.

4. Take 6-15g of High Quality fish oil everyday: There is hardly a disease or health related condition known to man that is not responsive to omega 3 supplementation. Inflamation style conditions, stress, Weightloss, Weight gain, Diabetes, some cancers, arthritis.... the list goes on.

5. Take a high Quality multi-Vitamin every day: It is rare these days that anyone meets their bodies nutritional requirements for OPTIMUM health - most of us meet nutritional requirements for existence only and therefore eventually this may lead to an overflowing glass. Taking a multi-vitamin formula may help cover this inadequacy. Multi's that requires more than one capsule a day will ensure your body gets a gradual trickle of important nutrients it needs over the day and that there is a decent dose of each nutrient. Make sure you buy a bio-available brand - generally you get what you pay for....

6. Exceed the Vegetable consumption goal every day: (Especially green veges) 6 serves of vegetables a day should be your absolute minimum. Vegeatables not only supply you with ample amounts of vitamins and minerals, but also provide you with fibre and carbohydrates for energy. Furthermore non-starchy vegetables (not potatos, corn etc) are a guilt free food, meaning they can be eaten in unlimited amounts without fear of retribution from your belt buckle. Most vegetables have a neutral energy balance meaning the energy used in digestion usually accounts for the calories contained in the vegetable. Make the list below your staples

Broccoli, Lettuce, Cabbage, Cauliflower, Mushrooms, Green beans, Onions, Asparagus, Cucumber, Spinach, All forms of peppers, Zucchini, Cauliflower.
(1 serve is approx 1 fist size)

7. A fist size of protein at every meal: Thats correct.... EVERY MEAL. Eating protein increases satiety so decreases our appetite, helps to increase thermogenisis (fat burning) and really does wonders for your gym goals. Make sure its lean, low fat and not processed with added salt, preservatives etc.

8. Drink: 40mls of water for every kg of your bodyweight (this is a guide only - not a medical prescription)

 Optimal hydration is ultra-important for brain function, optimal energy levels, weight loss, appetite control muscle growth, kidney function, cardiovascular health and optimal exercise and sports performance.

An example of this is a 80kg man or women should drink 3.2 litres per day

9. 8 Hours of sleep every day: Ok, so for those of you with young children this may not be possible, but for overall health 8 hours per night is the magic number. This needs to be un-interrupted sleep -  no waking in the night. If you have trouble with this try the following:
*Ensure a pitch black room - just the slightest light can interrupt circadian rhythms of sleep.
*No electronic equipment in the bedroom - YES no phones, computers TV's, Digital alarm clocks. All electro-magnetic and radiation fields can negatively effect your sleep.
*Take a mixed source magnesium supplement just before bed this is a great sleep inducer - especially if it is also combined with the amino acid tryptophan

10. Laugh every day, make time for social occasions and keep a greatful log (Greatful logs I also learned frmo Charles Poliquin): Longevity Studies show that keeping social networks and a generally happy disposition are common in people that live healthily into old age. Keeping a daily greatful log at the same time morning or night where you write down 5 things that you are greatful for every day is a truly fantastic tool for realising what you have to be happy and positive about in your life.