1.	Life Style Matters Now!
(Grade yourself A, B, C, D, or F on each of the 4 categories below – what must you do to be an “A” student?)

1.)	 EAT & BREATHE WELL
Eat Healthy!!  Take a multi-vitamin.  Eat small meals.  You are what you eat.  Avoid highly processed foods laden with unpronounceable chemicals, artificial ingredients and preservatives.  Avoid saturated fats, trans fatty acids, and hydrogenated oils.   You are all that you breathe (scented candles, room deodorizers, perfumes…).  Don’t Smoke!!  You are all that you put on your body including perfumes, underarm deodorants, soaps and shampoos, cosmetics, lotions, creams, oils, finger nail polishes, hair sprays, gels… they all enter your bloodstream.  So be natural and use natural healthy products. Read Labels.  Be conscious of what you eat, breathe, and put on your body.  Think before you ingest.

2.) EXERCISE EVERYDAY
Walk, Walk, Walk – take long walks several times per week (1 mile walk = about 100 calories).  Jog, bike, lift weights, join a gym, swim, garden, hike, paddle, do aerobics, dance, stretch, swim, do yoga …  Get down to a healthy weight for your age and height as well as Body Mass Index (BMI) and total Body Fat.  Do these things until you no longer can.  Make them a priority.

3.) REDUCE STRESS
Stress Kills.  It contributes greatly to cardiovascular disease, depressed immune system, cancer, stroke, suicide, and accidents.  It also takes many years off of one’s life as well as takes a great toll on the body and on our health as years pass.  Stress degrades the quality of our lives.  Reduce stress, anger, worry, anxiety, depression, rage, bitterness, and all other negative emotions that weaken your immune system and cause harm to your bodies state of homeostasis (bodies natural healthy balance).  Take more hot baths, sit in a Sauna or a Steam Room, enjoy a Hot-Tub.  Start practicing Yoga or Meditation.  Get a Massage.  Simplify your life.  Learn to say NO to more obligations and commitments.  Learn to slow down your mind and reduce your thoughts – have more peace and live longer.

4.) ENJOY LIFE
Be peaceful, be happy, have bliss.  Laugh more.  Joke more.  Smile more.  Have more fun.  Make a list of all of the things that you love.  Pursue them often.  Be with friends and family.  Pursue a job that you love.  Leave a relationship that no longer works for you.  Make new friends.  Be more spiritual – pursue spirituality.  Give and receive love and kindness, peace and joy.

Foods For Health - from “Wellness Foods” book, Univ. California at Berkeley, 2002
*High Anti-oxidant food - highest = *1 (ranked)
**High Fiber foods - highest = **1 (ranked)
#Anti-cancer (phyto-chemicals)
&High Flavanoid foods (phyto-estrogens - highest = &1 (ranked))
^^High Omega-3's - highest = ^^1 (ranked)
%Good fats (mono-unsaturated)  Note: poly-unsaturated okay, but minimize - contain Omega-6
@The top 15 Okinawan Healing Foods (Okinawan’s are the longest lived, healthiest people in the world -
highest = @1 (ranked) – From “The Okinawa Project”)

Otherwise, these foods are powerhouses of Natural Vitamins, Minerals, Fiber, Omega 3's and 6's, Calcium and other important nutrients and phyto-chemicals (fruits and vegetables).
Almonds / Apples # / Applesauce / Artichokes / Asparagus Bananas / Barley (hulled) / Beans (all kinds) # /  Bean sprouts @11 / Beans (kidney, cooked **3) /
Berries / Cherries # / Blackberries / Blueberries *3, **7 /  Broccoli florets *3, # / Broccoli sprouts / Bulgar **2 / Cabbage (red) #, @8 (any kind) /
Canola oil %, ^^ (mono-unsaturated) / Cantaloupe / Carrot leaves *, #, &6, @4 / Carrots (with leaves @4) / Cauliflower # / Chives # / Chocolate (dark) # /
Citrus fruits # / Clams / Corn (yellow *5) / Crab / Dried prunes / Figs **5, # /
Fish (Boston (Atlantic) mackerel ^^1,  Lake trout ^^2, Atlantic Salmon (farmed) ^^3, whitefish (lake) ^^4, Herring ^^5, Bluefin Tuna ^^6, Chinook Salmon ^^7, Sturgeon ^^8, Albacore Tuna ^^9, Sardines (canned) ^^10  /
Fish Oil %, ^^ / Flaxseed #, ^^, &2, Flaxseed Oil % / Fresh or canned frozen fruit for smoothies / Garlic # / Grapes (red) *6, # / Honey / Hummus spread w/garlic /
Jasmine tea (green tea) / Kale *1, #/ Kelp (dried) @7 / Leeks # / Legumes # / Lentils **4 / Mangos /
Margerine (trans-fat free, non-hydrogenated) (mono-unsaturated) / Meat substitutes (typically soy / vegetable) & / Millet / Miso &10, @2 /
Nuts # / Oats / oatmeal  / Okra / Olive oil #, % (mono-unsaturated) / Onions (red #) - any kind @10 / Orange juice / Oysters /
Peppers (bell red *4 and bell green - both @15) / Peppers (hot) / Peanut Oil % (mono-unsaturated) / Pistachios / Plums # / Pomegranates # /
Potato (baked with skin) (purple &, @14) / Prunes (dried) *1 / Pumpkin (canned, cooked) / Raisins *2 / Raspberries *5, **1, # /
Raw nuts and seeds (lightly salted) / Rice (brown) / Salmon / Scallions # / Scallops / Seaweed / Seaweed sheets (Nori @9) / Seeds # /
Shallots # / Shrimp ^^ / Soy flakes (defatted) #, &1 / Soy foods # / Soy in general - veggie-burger/dogs, most meat substitutes / Soy milk # /
Soy nuts #, &7, (raw @13) / Soybeans # / Soy bacon pieces &8, @13 / Spinach (cooked with oil) *2 / Spritzers (w/juice) / Sprouts /
Squash (acorn or butternut) **6 / Strawberries *4 / Sunflower seeds / Sweet potato @14 / Tangerines / Tea (green and jasmine @5) (# tea in general) /
Tempeh &14 / Tofu #, (extra firm &11, @1) / Tomato juice # / Tomatoes (cooked) # (contains lycopene and carotenoids - i.e. beta-carotene) /
Tuna ^^ / Watermelon (contains lycopene and carotenoids - i.e. beta-carotene) / Walnuts ^^ / Wheat bran **8, # / Wheat germ # /
Whole grain cereals # / Whole grain oatmeal's # / Whole wheat # / Yogurt (highest in calcium) / Zucchini &, @6, @12

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A message from AffordableMassage.com
Wisdom is knowledge applied – Think about your lifestyle and choices and then do what you know is right for you – this “lifestyle adjustment” takes a few months to get used to, but it sure beats aging with lots of health problems.  Act Now.