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.

Your Health Report Part 2: The Overflowing Glass Concept

"If the tap keeps on dripping but you never pull the plug out - eventually your in for a big mess"

Signs your glass might be overflowing:

Bloating, Indegestion and poor bowel habits (irregular, loose, incomplete) : 
Modern diet exposes us to many digestive challenges - lack of fibre, gluten sensitivity, food intolerances, high fat, high sugar, high acid load, low nutrient density. That flat stomach may never be possible whilst your causing a whole lot of inflammation to your insides.....

High Blood Pressure, Cholesterol, Shortness of Breath:
High refined carbohydrate (and high overall carbohydrate intake), assorted sugars (ingredients ending in -ose) intake (more carbohydrate), High Saturated fat, Low Omega 3 intake, lack of fibre, low fruit and vegetable intake and lack of meaningful physical activity, food sensitivity inflammation; can all be found as contributing factors at the bottom of the Heart risk detective files.

Mood swings, Cravings, Lack of Energy;
How many people do you know that don't suffer from most of these? Dehydration, Meal timing, Meal Nutrient ratios, Nutritional deficiencies, Poor lifestyle habits, Cell phone and other electrical equipment radiation, Adrenal Fatigue are but just a few of the issues that may be surrounding these problems.

A growing "Spare Tyre" or set of "Love Handles":
Allowing your insulin and blood sugar levels to spiral out of control will have you looking less like a human and more like the "Michelin" man in no time, not to mention the fact long term insulin overload has been associated to increasing your risk of metabolic diseases such as type 2 diabetes, some cancers, obesity, and some cognitive disorders. We should be thin around our middle - not looking like we are carrying an extra fuel tank for a round-the-world trip!

Difficulty sleeping - getting to sleep / staying asleep:
Do you spend all day tired then struggle to either fall asleep at night or stay asleep because you feel "wired"? Chances are you have a cortisol issue - causing a significant level of ongoing adrenal fatigue. Stress (cortisol increasers) caused by bad food choices, work and relationship problems, watching too much TV, poor sleep habits, over consumption of caffeine, stimulants and junk foods, lack of exercise or exercising late in the day.

In Part 3 we will discuss simple and effective measures to overcome these issues.